Vitamin B12

37 vitamin B12 products - tablets, sublingual lozenges, capsules and liquid drops, in cyanocobalamin and methylcobalamin forms. Brands include Solgar, Viridian, Natures Aid, Lamberts, Biocare and Quest.

What does B12 do?

Vitamin B12 contributes to normal energy-yielding metabolism, to a reduction of tiredness and fatigue, to normal red blood cell formation, to the normal functioning of the nervous system, to normal homocysteine metabolism, to normal psychological function, to the normal function of the immune system, and it has a role in the process of cell division.

Vegans and vegetarians

B12 is found almost exclusively in animal foods. If you eat no animal products at all, you need either fortified foods or a supplement - this is not optional and it is not a matter of opinion. It is the single most important supplement on a vegan diet. Vegetarians who eat dairy and eggs get some, but often less than they assume.

Who else may be short

Absorption of B12 declines with age, and it is reduced by some common medications including metformin and long-term proton pump inhibitors. If you are over 60, or on either of those, it is worth mentioning to your GP - B12 status is measured with a blood test.

Which form, and what dose?

Methylcobalamin is the form the body uses directly; cyanocobalamin is the more established and less expensive, and converts readily in most people. Sublingual tablets and drops are designed to dissolve under the tongue. The Nutrient Reference Value is 2.5 micrograms, and doses here go far higher - B12 is water-soluble and excess is excreted, but follow the pack directions all the same.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.