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Feeling low on energy? Vitamin B12 could be your secret weapon. From easy sprays to daily capsules, we’ve rounded up our must-try list to top up your B12
Our top picks
Slow release
Holland & Barrett
Holland & Barrett Max Strength Slow Release Vitamin B12 1000ug 180 Tablets
Buy 1 Get 1 Free
€27.94
Vegan
BetterYou
BetterYou Boost Daily Vitamins B12 Oral spray (25ml)
Save up to 1/2 Price
€12.74
€16.99
Helps reduce fatigue
Vitabiotics
Vitabiotics Feroglobin B12 30 Capsules
Summer Sale
€10.29
RRP €13.73
Our bodies need a variety of vitamins and minerals to stay healthy and function properly. If you’re following a plant-based or vegan diet, you want to make sure you get plenty of vitamin B12, one of the eight B vitamins that form the vitamin B complex.1,2
What is vitamin B12?
Vitamin B12 is thought to perform several functions in the body, including:2,3
- releasing energy from food
- producing red blood cells
- keeping the nervous system healthy
- helping your body process and use folate (another essential B vitamin)
To experience these benefits, adults need about 1.5 micrograms (µg) of vitamin B12 a day.2
People who eat meat, fish and dairy products can usually get enough B12 from their diet. Some of the best sources of vitamin B12 include:2
- meat
- fish
- milk
- cheese
- eggs
- some fortified breakfast cereals
People on plant-based or vegan diets may struggle to get enough vitamin B12, as it isn’t found naturally in foods such as fruit, vegetables and grains.2 But there are ways vegans can get more B12 in their diet.
People may also struggle to get enough vitamin B12 or have vitamin B12 deficiency for non-dietary reasons. This can include certain medications affecting the way your body absorbs vitamins and pernicious anaemia (where your immune system attacks healthy cells, preventing B12 absorption).3
If you’re concerned you’re not getting enough B12, consider taking a B12 supplement.
Which vitamin B12 supplements do our customers like the most?
Whether it's a tablet, oral spray or liquid supplement, we've rounded up six of the top B12 supplements available today, as chosen by H&B customers.
Looking for a no-frills, plain and simple vegan B12 supplement to have in the morning? These Holland & Barrett Vitamin B12 tablets should do just the trick.
With 500µg of vitamin B12 in each tablet, these supplements provide well over your daily allowance to make sure you’re getting all the B12 you need. Plus, they’re suitable for vegans and vegetarians, meaning you can get your daily B12 needs met without consuming animal-based products. Take one per day, morning or night, to boost your energy and support healthy psychological function and nervous system.3,4
Wellness doesn’t need to be dull – and these B12 gummies prove it. Bursting with juicy berry flavour, they make getting your daily dose easy.
Vitamin B12 plays a key role in supporting energy-yielding metabolism, so you can keep pace with your day without feeling like you’re dragging your feet. Pop one gummy and you’re good to go – because taking care of yourself should taste as good as it feels.
Not a fan of swallowing tablets? We hear you. For a quick and hassle-free way to up your vitamin B12 intake, try using this oral spray, it’s also a good option for people following a gluten-free diet and for those pregnant or breastfeeding (always check with your doctor first).
This handy B12 spray contains the most bioavailable form of B12, methylcobalamin, and is suitable for vegans and vegetarians as well as for children over the age of 3 years old. It’s important to note, however, that you should halve the dosage for children under 12 years old. It takes just four quick sprays each day – under the tongue or inside the cheek for greater absorption – to get 1200µg of vitamin B12.
Vitabiotics
RRP €13.73
€10.29
€0.34/1 Capsule
Looking for something that delivers more bang for your buck? These capsules provide a double whammy when it comes to combating tiredness and fatigue.5
Containing 10µg of vitamin B12, 17mg of iron and 12mg of zinc, these supplements provide everything you need to help physical and mental fatigue and boost your energy-yielding metabolism – all in one handy capsule.5 Plus, they’re not tested on animals. Take one per day with a meal and don’t exceed the recommended intake. Plus, the tablets shouldn’t be taken on an empty stomach.
Another one for the fans of a tablet alternative – a vitamin B12 supplement in chewable form. Ideally, let it dissolve under your tongue, so that it bypasses the stomach and is absorbed directly into the blood. With a subtle cherry flavour, you won’t want to miss this out of your morning schedule.
Not only are these sublingual (under the tongue) or chewable nuggets tasty, but they’re jam-packed full of vitamin B12, with 1000µg per nugget. This means they’re super high strength – ideal for those looking to dramatically improve their levels of B12 and combat tiredness and fatigue as well as promote the healthy functioning of the nervous system.3,4
Simply place it under your tongue and let it dissolve.
Solgar provides plenty of alternative ways to get your vitamin B12 intake if swallowing tablets isn’t your thing. This particular supplement comes in liquid form. Place one dropperful (1mL) under the tongue up to two times per day to get 2000µg of vitamin B12.
Plus, it’s packed full of other B complex vitamins, including vitamin B1 (thiamine), B2 (riboflavin), vitamin B3 (niacin), B5 (pantothenic acid), vitamin B6 (pyridoxine) and B7 (biotin). Those with low vitamin status can get all the benefits of the vitamin B complex from one product, including reduced mental and physical fatigue and supported skin and vision health.1,2,5
The final say
Whether you’re looking to supplement vitamin B12 because you don’t consume animal products or you’re lacking in B12 due to non-dietary reasons, there are a wide range of supplements you can take to help get your B12 levels to where they need to be.
For personalised advice, you should always speak to a healthcare professional, such as a GP or registered dietician.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- Ali MA, et al. Dietary vitamin B complex: Orchestration in human nutrition throughout life with sex differences. Nutrients. 2022;14(19):3940. https://doi.org/10.3390/nu14193940
- NHS. B vitamins and folic acid - Vitamins and minerals [Internet]. [cited 2024 May 17]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- NHS. Vitamin B12 or folate deficiency anaemia [Internet]. [cited 2024 May 19]. Available from: https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/
- NHS Inform. Vitamin B12 or folate deficiency anaemia symptoms and treatments [Internet]. [cited 2024 May 19]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/nutritional/vitamin-b12-or-folate-deficiency-anaemia/
- Tardy A-L, et al. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients. 2020;12(1):228. https://doi.org/10.3390/nu12010228
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