The best vitamin B12 supplements of 2025, according to dietitians

Feeling fatigued, sluggish and lacking in energy? It could be that you’re not getting enough vitamin B12. According to data from the National Health and Nutrition Examination Survey, while true deficiency is rare, approximately 12% of adults have insufficient vitamin B12 intake. The best vitamin B12 supplement could help bridge a gap in your diet while fitting your lifestyle and needs, helping you get back to a more sufficient dietary intake.

Vitamin B12 is an essential nutrient that’s primarily found in animal products, though some plant-based foods are fortified with it. For this reason, people following vegetarian or vegan diets are at increased risk of deficiency, says Lauren Manaker, a registered dietitian and owner of Nutrition Now Counseling. Another at-risk group? Older adults. It’s estimated that around 20% of people over 60 are vitamin B12 deficient, largely due to an overall reduction in appetite as well as age-related changes in the gastrointestinal tract that could hinder absorption of the nutrient.

The best way to know whether you need a vitamin B12 supplement is by having your doctor or other health care professional run a blood test. While intramuscular B12 injections are usually recommended for correcting severe deficiencies, some people may just need a little nudge from the help of a capsule or spray.

To find the best vitamin B12 supplements, I spoke with three of my fellow registered dietitians about the different types of vitamin B12 and what to look for when browsing the supplement aisle. Our team then evaluated over 15 of the top products, and I personally tested 11. Here are the five best vitamin B12 supplements, chosen by registered dietitians.

Table of contents

A note on supplements

The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.

Best overall vitamin B12 supplement

Thorne

Thorne Vitamin B12 is manufactured in third-party certified, U.S.-based facilities and is rigorously tested multiple times throughout manufacturing to ensure purity, potency and quality. This commitment to quality, combined with its easy-to-absorb formulation, easily earned it our top overall spot. 

Each one-capsule-size serving provides a high dose of vitamin B12 in the form of methylcobalamin — a form of vitamin B12 that’s naturally found in food. The supplement contains zero artificial flavors and colors and is free from gluten, soy and dairy. This is the only supplement on our list that we weren’t able to test. However, registered dietitian and Yahoo Wellness Editor Kelli McGrane, MS, RD, vouched for its “best overall” status because of its top-tier formulation and NSF Certified for Sport designation, which adds another layer of trust and transparency.  

Thorne Vitamin B12 has over 2,000 five-star reviews on Amazon, with one reviewer praising it for its quality and easy-to-swallow capsules. Another reviewer calls it the “best B-12 vitamins,” sharing, “I’ve had low B-12 levels most of my life. These are the ONLY vitamins that help keep my levels normal.”

Just a few notes: This supplement isn’t the cheapest, and it contains leucine, which may be derived from animal products. 

Pros

• NSF Certified for Sport
• Rigorously tested for ingredient quality and accuracy
• No artificial flavors or colors
• Easy to swallow
• Contains a natural form of vitamin B12

Cons

• May not be vegan-friendly
• Expensive
• High dose isn’t necessary for everyone

$23 at Amazon

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More vitamin B12 supplements we like in 2025

SaVanna Shoemaker, MS, RD

United States Pharmacopeia (USP), an organization that tests supplements to ensure label accuracy. 

These gummies performed well during testing. They were perfectly soft and chewy but didn’t get stuck in my teeth. Because they’re sweetened with maltitol syrup — a sugar alcohol — they have a sweet, pleasant raspberry taste without any added sugar. 

Each two-gummy serving provides 1,000 mcg of vitamin B12 (47,667% of the DV) from cyanocobalamin. Cyanocobalamin is a synthetic form of vitamin B12 that’s commonly found in supplements. A 2021 study in Experimental and Therapeutic Medicine found this form to be slightly more effective for maintaining healthy blood vitamin B12 levels compared with methylcobalamin in healthy adults. 

This supplement has mostly positive reviews online, with one enthusiastic reviewer writing, “These Nature Made B12 gummies are my new go-to for a natural energy pick-me-up. The raspberry flavor is delicious, and I love that they have zero sugar, which is perfect for my health goals. I take one in the morning and genuinely feel more focused and less sluggish without a crash…They’re gentle on the stomach, easy to chew and feel like a treat.”

Pros

• USP verified
• No added sugar
• Easy-to-take gummy form
• Affordable and widely available
• Soft, good-tasting gummies
• No artificial flavors

Cons

• High dose isn’t necessary for everyone
• Contains sugar alcohols, which some people prefer to avoid
• Not vegan-friendly

$9 at Amazon

SaVanna Shoemaker, MS, RD

MegaFood Extra Strength Methyl B12 is one of the few certified vegan vitamin B12 supplements. This means that in addition to being free of animal products or by-products, the supplement hasn’t been tested on animals. The supplement contains well over 100% of the DV for vitamin B12. Because plant-based foods don’t naturally contain vitamin B12, this higher dose may be helpful for those on vegan or vegetarian diets. 

In addition to a high dose of vitamin B12, this supplement contains 340 mcg dietary folate equivalent (DFE) of folate and 8 mg of vitamin B6 — two B vitamins that are essential for energy production. While they didn’t go down quite as easily as soft gels, the tablets weren’t overly large and I found them easy to swallow, with no noticeable smell or aftertaste. As with most MegaFood supplements, this product is formulated to be gentle on the stomach and can be taken with or without food. 

One Amazon reviewer calls this supplement “my favorite B12 vitamin,” adding, “they’re pretty small and easy to take. They are also pretty tasteless. I definitely notice a difference in my overall mood when I take them. I also really like that they come in a glass bottle.”

To ensure quality, MegaFood Extra Strength Methyl B12 is third-party tested for pesticides, manufactured in NSF-certified facilities and tested for purity and potency by the company’s ISO-certified labs.

Pros

• Certified vegan
• Whole-foods-based vitamin
• Also includes folate and vitamin B6
• Third-party tested for pesticides
• Produced in NSF-certified facilities
• Allergen-free

Cons

• Contains other B vitamins, which some people may not need in supplement form
• Isn’t third-party tested for potency

$28 at Amazon

SaVanna Shoemaker, MS, RD

MaryRuth’s Methyl B12 Organic Liquid Spray is an excellent option as it’s free from artificial additives and is vegan-friendly, Clean Label Project Certified and USDA Certified Organic. MaryRuth’s supplements are also third-party tested to ensure purity and potency. 

Each serving delivers 1,500 mcg of vitamin B12 as methylcobalamin and is available in berry and strawberry flavors. What’s nice about the serving being two sprays is that you can easily halve the dose if you don’t need the full 1,500 mcg. During testing, I found the spray easy to use and pleasantly flavored. However, some reviewers complain that the nozzle can leak over time with regular use. 

As with others on our list, this supplement provides a high dose of vitamin B12, which isn’t necessary for everyone. That said, the value is solid: Each bottle contains a four-month supply, working out to approximately $6 per month.

One five-star reviewer calls this spray “a game changer.” They write, “I’ve always struggled with swallowing pills, so finding a liquid spray that actually tastes good (the berry flavor is light and not fake or overpowering) was a big win for me.”

Pros

• Vegan-friendly
• Clean Label Project Certified and certified organic
• Third-party tested for purity and potency
• Good for those who dislike swallowing pills
• Contains natural form of vitamin B12
• Two flavor options

Cons

• Can be tricky to ensure you’re getting an accurate dose
• Some reviewers complain that the nozzle leaks

$23 at Amazon

SaVanna Shoemaker, MS, RD

challenge as you age, thanks to reductions in appetite, higher risk of pernicious anemia (an autoimmune condition) and GI-related changes that make it harder to properly absorb vitamin B12. Because of this, many adults over 60 may benefit from a vitamin B12 supplement. 

While all of the options on our list are suitable for older adults, Solaray Vitamin B12 Lozenges stand out as they’re dissolvable, making them a good option if you have difficulty chewing or swallowing. They’re also less messy than a liquid vitamin.

The lozenges are small, and I enjoyed their subtle black cherry taste. However, I was surprised by how long they took to dissolve — easily 1-2 minutes. That aside, I was impressed by Solaray’s commitment to quality. Supplements are rigorously tested in the company’s in-house labs to ensure label accuracy. 

The lozenges are sweetened with sorbitol (a sugar alcohol), naturally flavored and contain zero added sugar. They’re also vegan-friendly. The biggest consideration is the dose, which is very high. While it may be appropriate for older adults with a vitamin B12 deficiency, the dose is unnecessary if you’re looking for a more subtle nutrient boost. 

Pros

• Dissolvable form may be safer and preferable for some
• Small tablet size
• Vegan-friendly
• No added sugar or artificial flavors
• Rigorous in-house testing for purity and potency

Cons

• Isn’t third-party tested for label accuracy
• Lozenges took longer than expected to dissolve

$14 at Amazon

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Comparison table

Here’s a quick look at how our top picks compare:

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Types of vitamin B12

There are four main types of vitamin B12 that you might come across when researching this vitamin. Here’s a quick description of each:

• Methylcobalamin: Methylcobalamin is a form of vitamin B12 that’s naturally found in foods. While it’s speculated to be easier to absorb than cyanocobalamin, research hasn’t shown a meaningful difference. In fact, one study found cyanocobalamin was more effective for maintaining adequate vitamin B12 levels, while an older study found that both forms were effective in treating a deficiency.

• Cyanocobalamin: Cyanocobalamin is a synthetic form of vitamin B12 that’s commonly found in supplements. As noted above, it’s been shown to be as, if not more, effective in maintaining healthy vitamin B12 levels compared with methylcobalamin.

• Adenosylcobalamin: Adenosylcobalamin is an active form of vitamin B12. While less commonly found in supplements, it’s been shown to be effective for improving B12 levels.

• Hydroxocobalamin: Hydroxocobalamin is an injectable form of vitamin B12 that’s classified as a medication and is used to correct severe vitamin B12 deficiency.

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How much vitamin B12 do you need?

The recommended dietary allowance (RDA) for vitamin B12 is 2.4 mcg for healthy adults, with people who are pregnant or breastfeeding requiring 2.6 mcg or 2.8 mcg, respectively.

Most dietary supplements provide far more than the recommended daily amount. While higher doses aren’t always necessary, it’s helpful to know that there’s no known risk of consuming excessive amounts of vitamin B12. “Vitamin B12 is a water-soluble vitamin that is easily excreted by the body, resulting in a low risk for toxicity,” says Amy Woodman, RD, owner of Farmington Valley Nutrition and Wellness.

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Factors to consider

The best way to choose a vitamin B12 supplement is by talking to your doctor or registered dietitian. They can provide personalized advice on form and dose. That said, here are some key considerations to think through when making your decision:

• Supplement form: Vitamin B12 supplements are available in several different forms, including gummies, liquids, sprays, capsules, tablets and dissolvable lozenges. The best form is the one you can take safely and consistently.

• Dose: How much vitamin B12 to look for ultimately depends on your diet and current vitamin B12 status. For example, older adults who have difficulty absorbing vitamin B12 may need a high-dose supplement to ensure adequate intake.

• Vitamin B12 form: Both methylcobalamin and cyanocobalamin are good choices that are well absorbed by the body. Which one to choose ultimately comes down to personal preference. If you prefer natural over synthetic vitamin forms, then a supplement containing methylcobalamin is a good choice. However, cyanocobalamin is generally a better option if budget is your main concern.

• Dietary needs and preferences: If you follow a certain diet or have food allergies, be sure to choose a product that’s suitable for your needs. Because it’s not always obvious whether ingredients are derived from animal products or by-products, those following a vegan lifestyle should look for vitamins that are clearly marked “vegan” or have the Certified Vegan seal.

• Other ingredients: When possible, look for supplements containing few, if any, artificial additives, like colors, flavors, fillers and preservatives.

• Third-party testing: To find high-quality supplements, stick with reputable brands and look for products that are third-party tested for purity and potency. “Since vitamins and supplements are regulated differently than pharmaceuticals, it is important to have third-party verification,” says Woodman.

• Price: Quality vitamin B12 supplements are available at virtually every price point. While you don’t need to choose the most expensive option, it’s important not to sacrifice things like proper dosage or quality testing just to save a few bucks.

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How we chose

To choose the best vitamin B12 supplements, I consulted three registered dietitians to better understand the role of vitamin B12 in the body, the potential benefits and risks of supplementation and how to determine whether a supplement is necessary. As a registered dietitian myself with many years of experience evaluating and testing supplements, I combined their insights with my own expertise to select the top products.

I tested 11 vitamin B12 supplements and evaluated them on the following factors:

• Formulation: I included both natural and synthetic forms of vitamin B12, with a focus on single-nutrient supplements — though I also tested a few B complex options. While all of the picks provide a high dose of B12, I aimed to include a range of strengths to suit different needs.

• Ingredient quality: I prioritized products with minimal artificial additives and gave preference to brands that are transparent about sourcing and ingredient testing.

• Third-party testing: Most of the top picks are third-party tested for label accuracy. I also considered brands with strong in-house testing, especially if it’s done in third-party certified labs.

• Taste and ease of use: I evaluated each supplement for taste, aftertaste and how easy it was to take — whether swallowing capsules or using sprays and liquids.

• Price: I aimed to include options for a range of budgets without compromising quality.

• Convenience: All of our top picks are available online, and many can also be found at major retailers like Target and Walmart.

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Other products we tested

• The Vitamin Shoppe Vitamin B12 Soft Chews: These B12 chews from the Vitamin Shoppe offer a convenient, less messy alternative to liquid supplements, delivering 2,500 mcg of methylcobalamin per serving. They’re sweetened with a small amount of sugar and tapioca syrup, naturally colored with fruit and vegetable juice, and undergo both in-house and third-party testing for quality. During testing, I found them tasty but slightly sticky, and with 5 grams of carbs per chew, they may not suit very low-carb diets.

• Dr. Mercola Chewable Vitamin B12: From a formulation perspective, this chewable B12 vitamin checks all the right boxes. However, I wasn’t the biggest fan during testing: The tablets were large, chalky and stuck to my teeth. This supplement also isn’t third-party tested for purity and potency.

• Now B-12 Liposomal Spray: Each serving of this raspberry-flavored spray packs 1,000 mcg of vitamin B12 (as cyanocobalamin), plus over 200% of your daily value for both vitamin B6 and folate. I really enjoyed the taste — it’s sweet and easy to use, making it a convenient option for daily supplementation. It came very close to being our top pick for the best spray vitamin B12, just narrowly edged out by the MaryRuth Organics B12 Liquid Spray, which won points for its organic ingredients and simple, single-nutrient formula. Still, if you’re looking for a supplement containing these three B vitamins, this one from Now is a fantastic choice.

• Puori Pure Energy B-Complex: If you’re looking for a B complex vitamin, this would be among my top picks. It’s third-party tested for label accuracy and provides at least 170% of the DV for seven B vitamins, including 250 mcg of vitamin B12. The formula is vegan-friendly (though not labeled vegan) and comes in small, easy-to-swallow capsules. That said, it had a few drawbacks, including a strong smell and higher price point.

• Pure Synergy Super B-Complex: Another excellent B complex option, this whole-foods-based vitamin contains all eight essential B vitamins, including 200 mcg of vitamin B12. The supplement is third-party tested for purity and potency, with testing results readily available online. Just keep in mind that it contains some digestive enzymes, including bromelain, which can interact with certain medications.

• Dr. Amie B-Fixxr Vitamin B Complex: This is a great-tasting, easy-to-take B complex that’s third-party tested for purity and potency. That said, it doesn’t include all eight B vitamins, it’s on the pricey side and it’s only available on the company’s website.

• Standard Process Whole Food Folate: Folate and vitamin B12 work closely together to support DNA production and red blood cell formation, and this whole-foods-based supplement offers moderate doses of both: 80 mcg DFE of folate and 2.4 mcg of B12. It’s a good option for those looking to avoid high doses, but the daily serving of six large capsules may be a drawback for some, and the inclusion of vitamin K means it may not be appropriate if you’re on blood thinners.

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FAQs

What is the best form of vitamin B12 for absorption?

Research hasn’t shown a meaningful clinical difference in absorption between methylcobalamin and cyanocobalamin for most people. That said, individuals with an MTHFR gene mutation — confirmed by a blood test — may benefit from methylated forms like methylcobalamin, which their bodies may process more effectively.

Can vitamin B12 supplements help with energy levels?

Yes, but only if you have low blood levels of vitamin B12. For people already getting enough B12, there’s no strong evidence that supplementing provides an energy boost.

Are there any side effects associated with vitamin B12 supplementation?

Vitamin B12 supplements are generally safe because excess vitamin B12 is excreted in your urine. “Some people may experience mild side effects, such as headaches, digestive upset or acne-like skin changes, and there can be interactions with certain medications,” says Stacy Lofton, a registered dietitian and owner of Table 12 Nutrition Consulting. “If you take prescription drugs or are considering large doses, get professional guidance first.”

How do I know if I need a vitamin B12 supplement?

“People who avoid or limit animal foods, like vegans and some vegetarians, are at higher risk for B12 deficiency,” says Lofton. “Older adults, those with digestive issues or people on certain medications may also struggle to absorb enough from food.” If you don’t fall into one of these categories, your doctor can order lab tests to help determine your vitamin B12 status.

Is it safe to take vitamin B12 supplements daily?

Yes, for most healthy adults, vitamin B12 is safe to take daily. That said, if you’re already meeting your daily vitamin B12 needs through food, taking a supplement is unlikely to have additional benefits.

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Meet our experts

• Amy Woodman, RD, owner of Farmington Valley Nutrition and Wellness

• Stacy Lofton, MS, RD, owner of Table 12 Nutrition Consulting

• Lauren Manaker, MS, RDN, LD, owner of Nutrition Now Counseling

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Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

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