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If you've been feeling a little sluggish or low in energy recently, or can't seem to stay awake all day, it might be time to get your vitamin B12 levels checked.
Vitamin B12 (cobalamin) is an essential B vitamin hat plays an important role in red blood cell production, energy, brain health, and DNA synthesis.
While most people's needs are met through a balanced diet, B12 levels aren't typically checked as part of routine blood examinations with your GP and some groups of people are at increased risk of deficiency. Studies suggest that around 15% of the UK population might be B12 deficient (with as much as 40% borderline).
If your vitamin B12 levels are very low, or you aren't getting enough from your diet and need a boost, you may want to consider a B12 supplement.
In this guide we cover everything you need to know about B12, plus the top 5 supplements to consider trying.
What Is Vitamin B12?
Vitamin B12 is a water-soluble B vitamin that's important for your cells, DNA & nervous system.
It's particularly important for producing new red blood cells to carry oxygen around your body and to vital organs like the brain, lungs and muscles. It's also responsible for energy transfer - helping your body convert food into energy.
Think of vitamin B12 as fuel for your engine - helping with energy production and allowing your body to process carbohydrates, proteins and fats from the food we eat.
Additionally, studies show B12 may help reduce inflammation within the cardiovascular system, support a healthy nervous system (including the myelin sheath "insulation" that surrounds your nerves) and help to protect you from anemia, tiredness and fatigue.
Vitamin B12 Benefits:
Metabolism
Energy
Nervous System
Red Blood Cells
Mood
Cell Division
How Much Vitamin B12 Do I Need?
According to NHS guidance, most adults need about 1.5 micrograms a day of vitamin B12. If you eat plenty of meat, fish and dairy foods, you should be able to get plenty from a balanced diet.
Certain groups of people such as vegans or vegetarians, older adults, people with a family history of anemia, or people with certain long-term health issues may have higher B12 requirements - and so may want to consider a B12 supplement.
Most B12 supplements provide significantly higher doses than the RDA. This is because vitamin B12 is water soluble (meaning it dissolves in water and is excreted in urine) and so is poorly absorbed by the body. Some estimates suggest that just 1.3% of B12 is actually absorbed by the body from a 1,000mcg dose, which is why supplements offer such high doses.
While vitamin B12 is generally well-tolerated and safe for nearly everyone, as with starting any supplement regime, if you have any concerns or want to ensure a dosage is suitable for you, always consult with your GP first.
Signs Of B12 Deficiency
Concerned you might have low vitamin B12 levels? Here are a few potential warning signs according to our expert nutritionist:
Fatigue
Pins & Needles
Poor Memory
Low Mood
Pale Skin
Headaches
Vitamin B12 Supplements: What To Look For
With so many options out there it can be extremely hard to distinguish which brands are effective.
Let's take a closer look at some of the important things to consider when it comes to shopping for a quality product...
Methylcobalamin
The most popular B12 supplements usually come from cyanocobalamin or methylcobalamin. We recommend looking for a supplement sourced from methylcobalamin which is the natural, non-synthetic food form of B12 and is widely considered to be more bioavailable as it's identical to the form of B12 found inside our bodies. Because your body doesn't need to convert it before using, it's more easily absorbed and likely to be more effective.
GMP Standards
Look for products manufactured to the GMP code of conduct. This is a strict set of manufacturing and quality processes that help to ensure you're getting a premium quality, safe and effective product. Look for a manufacturer which adheres to GMP practices and displays this on their website or packaging.
Money Back Guarantee
It's important that any manufacturer stands behind their product and is willing to give your money back if you aren't happy with the results. Many manufacturers now offer an extended returns policy or 100% satisfaction guarantee for as long as 30 or 60 days. This gives you plenty of time to try the supplement "risk free" to make sure it's what you're looking for.
What To Avoid:
Cyanocobalamin
Most B12 supplements are made with cyanocobalamin which is a synthetic form of vitamin B12 that’s not found in nature but is cheaper to manufacture. When compared to methylcobalamin (the naturally occurring form that's found in food sources), cyanocobalamin is less bioavailable and not as well-absorbed by the body - meaning it's not usually as effective. We'd generally recommend sticking with methylcobalamin for the best chance of results and because it's the most natural form.
Additives & Fillers
Read the back label of any supplement carefully and watch out for any sketchy fillers or additives. Avoid any unnecessary ingredients or bulking agents such as magnesium stearate, titanium dioxide, starch, iron oxide, or microcrystalline cellulose which don't offer any nutritional benefit.
#1 Vitamin B12 Supplement Pick For 2025: Puro B12 by Purolabs
With an ultra clean formula and potent dose of premium quality methylcobalamin, Puro Vitamin B12 is going to be the best bet for most people.
Each vegan-friendly capsule delivers 1000ug of methylcobalamin (the superior natural form of B12) and is manufactured here in the UK to the strictest possible quality standards.
This product is also 100% free from sketchy additives, fillers & bulking agents that are commonly found in most supplements.
But what really sets it apart is the truly comprehensive 60 day, 100% satisfaction guarantee - allowing you to try the product risk-free for 60 days to ensure you see the benefits.
Why You'll Love Puro Vitamin B12
High strength 1000ug dose of methylcobalamin - one of the most potent available on the market.
Vegan-friendly formula that's clean label and free from any hidden nasties
Tasteless capsules in a convenient travel-friendly bottle that you can take anywhere
Our #1 Pick
Purolabs
Puro Vitamin B12
From £18.33 per bottle
100% free of any fillers or unnecessary ingredients, this product has over 250+ verified 5-star reviews. Feedback from customers is extremely impressive - with many reporting results such as increased energy & an improved sense of wellbeing - just to name a few.
Ratings Breakdown
Quality
The commitment to quality is second-to-none. They focus on the highest-quality, most clinically-tested ingredients without the usual additives or fillers commonly found in most supplements.
Quality
The commitment to quality is second-to-none. They focus on the highest-quality, most clinically-tested ingredients without the usual additives & fillers found in most supplements.
Value
You can definitely find B12 supplements cheaper -- but if you want true value for money, we think it's worth the investment in your wellbeing.
Value
You can definitely find B12 supplements cheaper -- but if you want true value for money, we think it's worth the investment in your wellbeing.
Customer Experience
The website is easy to navigate; the delivery is fast and free; and the items come well-packaged. Customer feedback is excellent.
Customer Experience
The website is easy to navigate; the delivery is fast and free; and the items come well-packaged. Customer feedback is excellent.
Brand
While a relative newcomer, the brand has been on the scene for a couple of years now, slowly building their reputation for quality products with premium ingredients
Brand
While a relative newcomer, the brand has been on the scene for a couple of years now, slowly building their reputation for quality products with premium ingredients.
Perks
The product comes with a truly risk-free 60 day 100% satisfaction guarantee so you can try the product first to ensure it's suitable for you.
Perks
The product comes with a truly risk-free 60 day 100% satisfaction guarantee so you can try the product first to ensure it's suitable for you.
Shop Our #1 Pick
Puro Vitamin B12 by Purolabs
Other Options Worth Considering:
Yoga Nutrition Liquid B12
This sublingual B12 option from Yoga Nutrition delivers an impressive 1000ug of methylcobalamin in the form of highly absorbable liquid drops to use with water.
While it's not quite as convenient as capsules, the taste is pretty impressive & it's easy enough to incorporate into your daily wellness routine.
The clean and pure formula is verified free from additives, plus each bottle contains around 100 doses - meaning it should last for approximately three months.
Novamins Vitamin B12 Gummies
Looking to get your daily dose of B12 from a tasty gummy vitamin? Then Novamins is the option for you. Each strawberry-flavoured chew contains 500ug of B12 and is also enriched with vitamin B1, B2, B6 & B7 (biotin).
While gummies are unavoidably a little higher in sugar and additives, they taste fantastic & make the process of getting your daily B12 extremely enjoyable. Each bottle lasts for approximately one month. Take 2 gummies per day for the best results.
Mayfair B12 & Folic Acid
This high strength option from Mayfair delivers 1000ug of B12 as well as 400ug of folic acid in convenient daily tablets that you take twice per day.
It's gluten-free, dairy-free & non-GMO and offers a relatively clean formula - plus is made in the UK to GMP standards.
While tablets aren't typically as well absorbed as capsules, this is a good quality product that also comes with a 100% money back guarantee.
Vegavera B12 Spray
Vegavera B12 is a sugar-free 500ug methylcobalamin B12 spray with a tasty cherry flavour that's absorbed through the mouth membrane for superior absorption.
Each bottle lasts for approximately 120 days and comes in a convenient travel-size bottle. Unlike many sprays it's also 100% sugar free.
While some people may prefer the convenience of tasteless capsules instead, this is a great way to ensure you're meeting your daily B12 needs.
Shop Our #1 Pick
Puro Vitamin B12 by Purolabs
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