Vitamin B12 (Cobalamin)

Shop vitamin B12 supplements at Evergreen, including tablets, capsules, lozenges and oral sprays. Vitamin B12 supports normal energy metabolism, red blood cell formation and nervous system function. Explore B12 supplements from trusted brands, including methylcobalamin and vegan-friendly options.

Vitamin B12 Supplements

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin with several important roles in the body. It contributes to normal energy metabolism, red blood cell formation and nervous system function, as well as helping to reduce tiredness and fatigue.

While vitamin B12 is naturally present in many animal-derived foods, people following vegan or largely plant-based diets need to pay particular attention to getting enough B12 from fortified foods or supplements.

What Does Vitamin B12 Do?

Vitamin B12 contributes to:

• normal energy metabolism
• normal red blood cell formation
• normal functioning of the nervous system
• normal psychological function
• normal immune system function
• the reduction of tiredness and fatigue
• normal homocysteine metabolism

Vitamin B12 also has a role in the process of cell division.

What Foods Contain Vitamin B12?

Good sources of vitamin B12 include meat, fish, milk, cheese and eggs. Some breakfast cereals and other foods are also fortified with B12.

Unlike many other vitamins, B12 isn't naturally found in fruit, vegetables and grains. This makes B12 particularly important to consider if you follow a vegan diet.

How Much Vitamin B12 Do You Need?

According to the HSE, adults aged 19 to 64 need around 1.5 micrograms (µg) of vitamin B12 per day.

People who regularly eat meat, fish and dairy products should generally be able to obtain enough B12 through their diet. However, vegans may not get enough because plant foods do not naturally contain vitamin B12.

The HSE advises that taking 2mg (2,000µg) or less per day of vitamin B12 from supplements is unlikely to cause harm.

Remember that the amount you need each day isn't necessarily the same as the amount you'll see in a food supplement. Always follow the directions provided with your chosen product.

Choosing a Vitamin B12 Supplement

There's no single B12 supplement that's right for everyone. Consider the form of B12, strength and supplement format when comparing products.

Methylcobalamin or Cyanocobalamin?

Methylcobalamin and cyanocobalamin are two forms of vitamin B12 commonly used in supplements.

Methylcobalamin is a naturally occurring, active form of B12 and is widely available in modern B12 supplements. Cyanocobalamin is another established form of B12 used in both supplements and fortified foods.

Rather than assuming one form is automatically the "best" B12, check the complete formulation, strength and format to find a product that suits your needs.

Vitamin B12 Tablets and Capsules

B12 tablets and capsules are a convenient option if you already take other supplements as part of your daily routine. You'll find products in a variety of strengths, including high-strength B12 supplements.

Vitamin B12 Lozenges

B12 lozenges are designed to dissolve in the mouth rather than simply being swallowed like a conventional tablet. They can be a useful alternative for people who don't enjoy swallowing tablets or capsules.

Vitamin B12 Sprays

Vitamin B12 oral sprays offer another convenient alternative to tablets and capsules. They're particularly easy to incorporate into a daily routine and may appeal to people who prefer a liquid format.

Vitamin B12 for Vegans

B12 deserves particular attention on a vegan diet because it isn't naturally present in plant foods such as fruit, vegetables and grains.

Some plant-based foods are fortified with vitamin B12, so it's worth checking food labels rather than assuming a product contains it.

If your diet doesn't regularly provide enough B12 from fortified foods, a vegan vitamin B12 supplement can provide another source.

What About Vitamin B12 Deficiency?

Not getting enough B12 through your diet is one potential cause of vitamin B12 deficiency, but deficiency can also occur when the body has difficulty absorbing the vitamin.

If you're concerned that you may have a B12 deficiency, speak to your GP rather than relying on a food supplement alone. A blood test can be used to investigate a suspected deficiency, and the appropriate treatment will depend on its cause.

Shop Vitamin B12 Supplements at Evergreen

Explore vitamin B12 supplements from trusted brands at Evergreen, with tablets, capsules, lozenges and oral sprays to choose from.

Looking for a broader combination of B vitamins? Explore our Vitamin B Supplements range for B-complex formulas and individual B vitamins.