As a vegan, I’ve learned firsthand how crucial it is to maintain adequate B12 levels. It’s one of the few nutrients that can be challenging to get solely from plant-based sources.
That’s why I’ve conducted extensive research to bring you this comprehensive guide to the best B12 supplements for vegans, with a focus on those offering superior absorption rates.
Why B12 Matters for Vegans
Vitamin B12 plays a vital role in red blood cell formation, neurological function, and DNA synthesis. Since it’s primarily found in animal products, vegans face a higher risk of deficiency.
This is where supplements become essential.
Factors to Consider When Choosing a B12 Supplement
When selecting a B12 supplement, several key factors come into play:
Form of B12
Methylcobalamin is often preferred over cyanocobalamin because of it’s better absorption and retention in the body. This active form of B12 is ready for immediate use by your cells.
Dosage
The recommended daily intake varies, but generally, a dose between 250-1000 mcg per day is suitable for most adults. However, your person needs may differ based on factors like age, health status, and absorption ability.
Method of Delivery
Sublingual tablets, sprays, or liquids are often more easily absorbed than traditional pills. These forms allow the B12 to be absorbed directly through the mucous membranes in your mouth, bypassing the digestive system where absorption can be less effective.
Additional Ingredients
Some supplements include complementary nutrients like folate or other B-vitamins. These can work synergistically with B12 to support overall health.
Third-Party Testing
Look for products that have been independently tested for purity and potency. This confirms you’re getting exactly what’s listed on the label without any unwanted contaminants.
Now, let’s dive into the top B12 vegan supplements available on Amazon.
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1. Garden of Life Vitamin B12 Spray
Garden of Life has created a convenient and highly absorbable B12 spray. This product uses methylcobalamin, the active form of B12, which is more readily used by your body.
Key Features:
- 500 mcg of methylcobalamin per spray
- Organic raspberry flavor
- Contains probiotics for gut health
The spray delivery method allows for quick absorption through the mucous membranes in your mouth. This means the B12 can enter your bloodstream more directly, potentially increasing it’s effectiveness.
What I love about this product is it’s ease of use. Just one quick spray under the tongue, and you’re good to go.
The taste is pleasant, and I appreciate the added probiotics for digestive support.
Probiotics can help maintain a healthy gut environment, which may indirectly support nutrient absorption.
The organic raspberry flavor makes taking this supplement a more enjoyable experience. It’s a small detail, but one that can make a big difference in maintaining a consistent supplementation routine.
2. Jarrow Formulas Methyl B12
Jarrow Formulas is a well-respected brand in the supplement world, and their Methyl B12 doesn’t disappoint. These are sublingual lozenges that dissolve under your tongue for optimal absorption.
Key Features:
- 5000 mcg of methylcobalamin per lozenge
- Cherry flavor
- Contains methyl folate
The high dosage in this product makes it suitable for people who have known deficiencies or absorption issues. The 5000 mcg dose is significantly higher than the recommended daily intake, which can be beneficial for those who struggle to maintain adequate B12 levels.
The inclusion of methyl folate is a thoughtful addition. Folate works closely with B12 in many bodily processes, including DNA synthesis and red blood cell formation.
By providing both nutrients, this supplement offers more comprehensive support for these vital functions.
The cherry flavor makes these lozenges more palatable, which can be especially important for a sublingual supplement that needs to dissolve slowly in your mouth.
However, it’s always best to talk to a healthcare provider before starting any high-dose supplement regimen. They can help you decide if this higher dose is suitable for your person needs and monitor your B12 levels over time.
3. Global Healing Vegan B12
Global Healing takes a unique approach with their liquid B12 supplement. It’s made with methylcobalamin and adenosylcobalamin, another active form of B12.
Key Features:
- 2500 mcg of B12 per serving
- Liquid form for easy absorption
- Contains organic vegetable glycerin for better taste
I’m impressed by the dual-form B12 in this supplement. While methylcobalamin is more commonly used in supplements, adenosylcobalamin is another active form of B12 that plays a crucial role in energy metabolism.
By including both forms, this supplement potentially offers more comprehensive B12 support.
The liquid form is easy to take, and you can adjust your dosage as needed. This flexibility can be particularly useful if you’re working with a healthcare provider to fine-tune your B12 intake.
It’s also free from artificial additives, which is a big plus in my book. The use of organic vegetable glycerin improves the taste and adds a touch of sweetness without the need for artificial sweeteners.
4. MaryRuth’s Vegan Vitamin B12 Gummies
For those who prefer a more enjoyable way to take their supplements, MaryRuth’s offers these delicious B12 gummies.
Key Features:
- 250 mcg of methylcobalamin per gummy
- Pectin-based, not gelatin
- Natural raspberry flavor
While gummies might not be as quickly absorbed as sprays or sublingual tablets, they’re a great option for those who struggle with other forms of supplements. The chewable format can make taking your daily B12 feel more like a treat than a chore.
The use of pectin instead of gelatin confirms these gummies are truly vegan. Pectin is a plant-based thickening agent, often derived from fruits, making it a suitable alternative to animal-derived gelatin.
The natural raspberry flavor adds a pleasant taste without the need for artificial flavors. However, it’s important to be mindful of the sugar content if you’re watching your intake.
While the sugar helps make the gummies palatable, it’s an extra factor to consider in your overall diet.
The 250 mcg dose per gummy is on the lower end compared to some other supplements on this list. This can be beneficial for those who prefer to take smaller doses throughout the day or for those who are also getting B12 from fortified foods in their diet.
5. Pure Encapsulations B12 Liquid
Pure Encapsulations is known for their high-quality, hypoallergenic supplements, and their B12 liquid is no exception.
Key Features:
- 1000 mcg of methylcobalamin per ml
- Liquid form for flexible dosing
- Free from common allergens
This supplement stands out for it’s purity. It’s free from artificial additives and common allergens, making it suitable for people who have sensitivities or follow strict dietary guidelines.
The liquid form allows for easy absorption and flexible dosing. You can easily adjust the amount you take based on your needs or your healthcare provider’s recommendations.
This can be particularly useful if you’re working on correcting a deficiency and need to temporarily increase your intake.
The 1000 mcg per ml dosage strikes a balance between being potent enough to address most people’s needs while not being excessively high. This makes it a versatile option for long-term use.
One thing to note is that this liquid doesn’t contain any flavoring. While this confirms most purity, some users might find the taste less palatable than flavored options.
However, you can easily mix it into a small amount of juice or water if you prefer.
6. Solgar Sublingual Methylcobalamin
Solgar is a trusted name in the supplement industry, and their Sublingual Methylcobalamin B12 is a popular choice among vegans.
Key Features:
- 1000 mcg of methylcobalamin per tablet
- Sublingual form for better absorption
- Non-GMO and gluten-free
I appreciate the sublingual delivery method of this supplement, which allows for quick absorption through the tissues under your tongue. The tablets dissolve quickly and have a pleasant taste, making them easy to incorporate into your daily routine.
The 1000 mcg dose is suitable for most adults and aligns with common recommendations for daily B12 intake for vegans. This dosage can help maintain adequate B12 levels when taken consistently.
Solgar’s commitment to quality is evident in their non-GMO and gluten-free formulation. This makes the supplement accessible to those with gluten sensitivities or those who prefer to avoid genetically modified ingredients.
One potential drawback is that these tablets contain some extra ingredients like mannitol and vegetable stearic acid to help with the manufacturing process. While these are generally considered safe, some users might prefer supplements with fewer additives.
7. Thorne Methylcobalamin
Thorne is known for their high-quality, research-backed supplements, and their Methylcobalamin is no exception.
Key Features:
- 1000 mcg of methylcobalamin per capsule
- Hypoallergenic
- Free from common allergens and artificial additives
While this isn’t a sublingual or liquid form, Thorne’s reputation for quality and purity makes this a solid choice. The capsules are easy to swallow and free from unnecessary fillers, making them a good option for those who prefer a more traditional supplement form.
Thorne’s commitment to hypoallergenic formulations means this supplement is free from common allergens like gluten, dairy, soy, and artificial preservatives. This makes it suitable for people with various dietary restrictions or sensitivities.
The 1000 mcg dose per capsule provides a substantial amount of B12, suitable for maintaining adequate levels in most vegans. However, it’s worth noting that the absorption rate might be slightly lower compared to sublingual or liquid forms, as the B12 needs to pass through the digestive system.
One potential downside is that some users might find swallowing capsules less convenient than sublingual or liquid options. However, for those who are used to taking capsules or who prefer this method, Thorne’s Methylcobalamin offers a high-quality option.
8. Country Life Vegan B12
Country Life offers a unique B12 supplement that combines two forms of B12 for comprehensive support.
Key Features:
- 3000 mcg of methylcobalamin per tablet for easy absorbtion
- Sublingual form
- Certified vegan and kosher
The combination of two active forms of B12 in this supplement is impressive. Methylcobalamin, as we’ve discussed, is the most common form used in supplements because of it’s bioavailability.
The sublingual delivery confirms good absorption, bypassing potential issues with gut absorption. The tablets are designed to dissolve under your tongue, allowing the B12 to be absorbed directly into your bloodstream through the mucous membranes in your mouth.
I appreciate the company’s commitment to third-party certifications. The supplement is certified vegan, ensuring it’s free from animal products, and kosher, which can be important for those following specific dietary laws.
The total B12 content (3000 mcg per tablet) is on the higher end, which can be beneficial for people who have known deficiencies or absorption issues. However, as always, it’s best to ask with a healthcare provider before starting a high-dose supplement regimen.
9. NOW Foods B-12 Liquid
NOW Foods is known for offering quality supplements at affordable prices, and their B-12 Liquid is no exception.
Key Features:
- 1000 mcg of methylcobalamin per serving
- Liquid form for easy absorption and flexible dosing
- Contains folic acid
The liquid form of this supplement makes it easy to adjust your dosage as needed. This flexibility can be particularly useful if you’re working with a healthcare provider to improve your B12 levels.
The addition of folic acid is a thoughtful touch, as these two B vitamins work synergistically in the body. Folate (the active form of folic acid) and B12 are both crucial for DNA synthesis and red blood cell formation.
By providing both nutrients, this supplement offers more comprehensive support for these vital functions.
The 1000 mcg dose per serving is in line with common recommendations for daily B12 intake for vegans. This dosage can help maintain adequate B12 levels when taken consistently.
One potential drawback is that this supplement uses folic acid rather than the more bioavailable methylfolate. Some people have genetic variations that make it difficult to convert folic acid to it’s active form.
If you know you have this issue, you might want to choose a supplement that uses methylfolate instead.
The liquid form allows for quick absorption, which can be particularly beneficial for people who have digestive issues that might impair nutrient absorption. However, some users might find the taste less palatable than flavored options.
10. Naturelo Vegan B12
Naturelo takes a whole-food approach to their B12 supplement, sourcing it from organic, plant-based ingredients.
Key Features:
- 1000 mcg of methylcobalamin per capsule
- Derived from organic spirulina
- Contains organic rice concentrate for better absorption
I’m impressed by Naturelo’s commitment to using whole-food sources in their supplements. The B12 in this product is derived from organic spirulina, a nutrient-dense blue-green algae.
This approach might appeal to those who prefer supplements derived from food sources rather than synthetic vitamins.
While this isn’t a sublingual or liquid form, the addition of organic rice concentrate may help with absorption. Rice concentrate contains natural compounds that can support nutrient absorption in the gut.
The 1000 mcg dose per capsule provides a substantial amount of B12, suitable for maintaining adequate levels in most vegans. However, it’s worth noting that the absorption rate might be slightly lower compared to sublingual or liquid forms, as the B12 needs to pass through the digestive system.
One potential drawback is that some users might find swallowing capsules less convenient than sublingual or liquid options. Additionally, while spirulina is generally considered safe, some people might be sensitive to it.
If you have any known sensitivities to algae, it’s best to ask with a healthcare provider before using this supplement.
The Importance of Regular B12 Testing
While supplementing with B12 is crucial for vegans, it’s also important to regularly monitor your levels through blood tests. B12 deficiency can take years to develop, and symptoms can be subtle at first.
Regular testing can help confirm you’re getting enough B12 and that your body is absorbing it properly. Your healthcare provider can recommend an suitable testing schedule based on your person needs and risk factors.
➡️It’s worth noting that standard B12 blood tests measure total B12 in your blood, which includes both active and inactive forms. In some cases, your doctor might recommend extra tests, such as methylmalonic acid (MMA) or holotranscobalamin II, which can provide a more accurate picture of your B12 status.
Potential Side Effects and Interactions
While B12 is generally considered safe, even in high doses, it’s always wise to be aware of potential side effects or interactions. Some people may experience mild side effects such as headaches, nausea, or dizziness when starting B12 supplementation.
These side effects are usually temporary and often decide as your body adjusts to the supplement. However, if they persist or worsen, it’s important to ask with your healthcare provider.
🚫Additionally, B12 can interact with certain medications. For example:
- Metformin, a common diabetes medication, can decrease B12 absorption.
- Proton pump inhibitors and H2 blockers, used to treat acid reflux, can also impair B12 absorption.
- Certain antibiotics can interfere with B12 absorption or alter B12 levels in the body.
➡️If you’re taking any medications, it’s crucial to talk about B12 supplementation with your healthcare provider to confirm there are no potential interactions.
Combining B12 Supplementation with Dietary Sources
While supplements are often necessary for vegans to meet their B12 needs, it’s also worth exploring dietary sources of B12. Some vegan-friendly foods are fortified with B12, including:
Nutritional Yeast
Many brands of nutritional yeast are fortified with B12. This savory, cheesy-flavored ingredient can be sprinkled on popcorn, added to sauces, or used as a topping for various dishes.
Plant-Based Milk Alternatives
Many soy, almond, and oat milks are fortified with B12. Check the label to confirm you’re choosing a fortified variety.
Certain Breakfast Cereals
Some cereals are fortified with B12 and other vitamins. Again, it’s important to check the label as not all cereals are fortified.
Some Meat Substitutes
Certain vegan meat choices, like some brands of veggie burgers or plant-based sausages, are fortified with B12.
Incorporating these foods into your diet can help boost your B12 intake alongside supplementation. However, relying solely on fortified foods can be risky, as the amount of B12 can vary and may not be enough to meet your needs.
The Role of Intrinsic Factor in B12 Absorption
It’s worth noting that B12 absorption is complex and relies on a protein called intrinsic factor, which is produced in the stomach. Intrinsic factor binds to B12 in the small intestine, allowing it to be absorbed into the bloodstream.
Some people may have difficulty producing intrinsic factor, which can lead to B12 deficiency even with adequate intake. This condition, known as pernicious anemia, is more common in older adults but can occur at any age.
In these cases, higher doses of B12 or alternative forms of supplementation (such as injections) may be necessary. If you’re consistently having trouble maintaining adequate B12 levels despite supplementation, it’s important to talk about this with your healthcare provider.
They may recommend extra testing to check for issues with intrinsic factor production or absorption.
Frequently Asked Questions
What is the best form of B12 for vegans?
Methylcobalamin is often considered the best form of B12 for vegans because of it’s high bioavailability and ready-to-use nature in the body.
How much B12 should a vegan take daily?
Most health authorities recommend that vegans consume 2.4 mcg of B12 daily. However, because of absorption issues, many experts suggest a daily supplement of 250-1000 mcg.
Can you overdose on B12?
B12 is considered safe even at high doses, as excess is typically excreted in urine. However, extremely high doses may cause side effects in some people.
How long does it take to correct a B12 deficiency?
The time to correct a B12 deficiency varies depending on the severity and person factors. It can take several weeks to months of consistent supplementation to replenish B12 stores.
Are there any vegan foods that naturally contain B12?
Very few plant foods naturally contain B12. Some fermented foods and certain types of seaweed may contain B12, but these are not reliable sources for meeting daily needs.
Can B12 supplements interact with medications?
Yes, B12 can interact with certain medications, including metformin, proton pump inhibitors, and some antibiotics. Always ask with a healthcare provider about potential interactions.
Is sublingual B12 better than oral supplements?
Sublingual B12 may be better absorbed than oral supplements as it bypasses the digestive system. However, person responses can vary.
How often should vegans get their B12 levels checked?
Most experts recommend that vegans get their B12 levels checked annually, or more frequently if there are concerns about deficiency.
Can B12 deficiency cause permanent damage?
If left untreated for a long time, B12 deficiency can potentially cause permanent neurological damage. This underscores the importance of regular supplementation and monitoring for vegans.
Does cooking destroy B12 in fortified foods?
Cooking can reduce the B12 content in fortified foods to some extent. However, B12 is generally considered heat-stable, so moderate cooking shouldn’t significantly impact B12 levels.
Conclusion: Finding Your Perfect B12 Supplement
Choosing the right B12 supplement comes down to personal preference and person needs. Whether you prefer a spray, lozenge, liquid, or gummy, there’s an option out there for you. Remember to consider factors like the form of B12, dosage, and any extra ingredients.
It’s also worth noting that while these supplements can help maintain adequate B12 levels, they’re not a substitute for a balanced, nutrient-rich diet. As always, it’s best to talk to a healthcare provider or registered dietitian to decide your specific B12 needs.
By prioritizing your B12 intake, you’re taking an important step in maintaining your health on a vegan diet. Here’s to your health and wellbeing!
Key Takeaways
- B12 is crucial for vegans because of it’s limited availability in plant-based foods.
- Methylcobalamin is often the preferred form of B12 for supplementation.
- Sublingual, spray, or liquid forms may offer better absorption than traditional pills.
- Regular B12 testing is important to confirm adequate levels and proper absorption.
- Combining B12 supplements with fortified foods can help confirm consistent intake.
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