Vitamin B12: can you take it every day, and which form should you choose?

Vitamin B12 is one of the most asked-about supplements in our aisle, and one of the simplest once you know what you're looking at. Here's how the forms differ, how sprays, lozenges, liquids and capsules compare, and how to read the amount on the label.

What does vitamin B12 do?

Vitamin B12 helps your body form red blood cells, helps turn the food you eat into energy, and plays a part in keeping your nervous system working normally. Your body can't make it, so it has to come from food or a supplement. It's found naturally in animal foods such as meat, fish, eggs and dairy.

Can you take vitamin B12 every day?

Yes. Most B12 supplements are made to be taken once a day, and plenty of people make it part of their daily routine, the same way they would a multivitamin. B12 is a water-soluble vitamin, and a steady daily habit is the easiest way to keep it going. Follow the directions on the label for the product you choose, since amounts per serving vary a lot from one bottle to the next.

How much vitamin B12 do you need a day?

Adults need 2.4 mcg (micrograms) of B12 a day from food and supplements combined. That number surprises people, because B12 supplements usually hold anywhere from 500 to 5,000 mcg. The reason is absorption: your body takes in only a small share of a large dose at one time, so supplements are made much stronger than the daily amount itself.

Methylcobalamin, cyanocobalamin or hydroxocobalamin: what's the difference?

They're all vitamin B12. The difference is the molecule attached to it, which you'll see in brackets on the label. Methylcobalamin is one of the two active forms your body uses directly. Hydroxocobalamin is a natural form the body readily converts into both active forms. Cyanocobalamin is the classic, very stable form found in many supplements and fortified foods, and the body converts it too. Adenosylcobalamin is the second active form, and it shows up in some combination products.

Methylcobalamin is the form most people ask us for by name. If you'd like more than one form in a single product, AOR makes one lozenge with three.

B12 sprays, lozenges, liquids and capsules

Every format gets B12 into your day. The best one is the one you'll actually keep taking, so it mostly comes down to how you like to take things.

Who is a B12 spray good for?

A spray suits anyone who would rather not swallow pills, or who wants something quick to keep by the toothbrush. You spray it under the tongue and you're done. Naka Pro B12 Sublingual Spray gives 1000 mcg of methylcobalamin per spray in a berry flavour, and Garden of Life mykind Organics B-12 is a raspberry spray with 500 mcg of methylcobalamin per spray.

How do B12 lozenges and sublingual tablets work?

You let them dissolve under your tongue instead of swallowing them. They're small, they travel well, and they come in a wide range of strengths. Natural Factors and Naka both make methylcobalamin tablets in 1000 and 5000 mcg, and AOR makes hydroxocobalamin, methylcobalamin and three-form lozenges.

Why choose a liquid or drops?

Liquids make it easy to take a smaller or larger amount, and they're handy for anyone who takes a lot of pills already. NFH Liquid B12 SAP gives 1000 mcg of methylcobalamin in six drops, and a 50 mL bottle lasts roughly 290 days. CanPrev B12 Methyl gives 500 mcg in a single blueberry-flavoured drop, with directions from age one up, so the whole household can share a bottle.

What about chewables, capsules and gummies?

If you'd rather chew than dissolve, Genestra Active B12 Chewable pairs 1000 mcg of methylcobalamin with 400 mcg of L-methylfolate in a cherry tablet. For a capsule, NFH Methyl SAP brings B12 together with active folate, B6 and betaine, and a B complex covers all the B vitamins at once. Gummies like Herbaland Vegan D3 & B12 make two daily nutrients one habit.

How do you read the amount on a B12 label?

Look for three things: the unit, the serving and the form. B12 is measured in micrograms (mcg), and some labels use milligrams (mg) instead, where 1 mg is 1,000 mcg. So a 5 mg lozenge and a 5000 mcg tablet hold the same amount. The serving might be one tablet, one spray, one drop, six drops or a teaspoon, so compare per serving rather than per bottle.

1. Check the unit. mcg or mg? Multiply mg by 1,000 to compare with a product listed in mcg.
2. Check the serving. "1000 mcg per spray" and "1000 mcg per 6 drops" are both a daily serving, just measured differently.
3. Find the form. The word in brackets after vitamin B12 tells you whether it's methyl-, hydroxo-, cyano- or adenosylcobalamin.
4. Look for the NPN. An eight-digit NPN on the label shows the product is licensed for sale in Canada.

Who tends to look at a B12 supplement?

Because B12 comes mainly from animal foods, vegans and vegetarians are the people we see reaching for it most, and many keep a bottle on hand as part of eating plant-based. Adults over 50 often take a closer look too, since the body tends to absorb B12 from food less easily with age. Plenty of others simply eat less meat, fish, eggs or dairy than they used to, or were told by their naturopathic doctor or family doctor that their level is on the low side.

If you're not sure where you stand, a simple blood test can check your B12 level. Our naturopathic doctors at the Bedford clinic are happy to talk it through.

Can you get enough B12 from food?

Many people do, especially if they eat meat, fish, eggs and dairy regularly. Plant foods don't naturally contain B12, so plant-based eaters rely on fortified foods or a supplement. Nutritional yeast is a favourite: it's often fortified with B vitamins, including B12, and it has a cheesy, nutty flavour that works on popcorn, pasta and roasted vegetables. Some plant-based milks are fortified with B12 too, so check the carton.

Bob's Red MillNutritional yeast flakesFortified with B vitamins including B12. Vegan, gluten-free and kosher.Shop →

Not sure how nutritional yeast differs from the brewer's kind? Our brewer's yeast guide explains it.

Pick the form you trust and the format you'll actually take. Then take it every day.

Questions we get a lot

When is the best time of day to take B12?

Whenever you'll remember it. Many people take it in the morning with breakfast as part of their routine. Follow any timing directions on your product's label.

Is B12 vegan?

Supplement B12 is made by fermentation, not from animals, and most of the sprays, liquids and lozenges we carry are vegan. A few tablets use lactose in the base, so check the non-medicinal ingredients if you avoid dairy.

What's the difference between B12 and a B complex?

A B12 supplement is one vitamin on its own. A B complex brings all eight B vitamins together, usually including some B12. If B12 is the only one you're after, a single B12 keeps it simple.

Is methylcobalamin better than cyanocobalamin?

Both are vitamin B12, and both do the job. Methylcobalamin is an active form the body uses as is, which is why many people prefer it. Cyanocobalamin is very stable and has been used for a long time. Pick the one you like and take it consistently.

Can I take a B12 supplement with my multivitamin?

Many people do. Check how much B12 your multi already has, then decide whether you want a separate B12 on top. If you'd like a second opinion, bring both bottles into either store.

You'll find B12 in the supplement aisle at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. For more help in the aisle, see our guides to iron supplements, vitamin D in winter and where to buy supplements in Halifax. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: NIH Office of Dietary Supplements, Vitamin B12 fact sheet; Dietary Reference Intakes, reference values for vitamins; product labels. This article is general information, not medical advice.