What is vitamin B12?
The vitamin B12, also called « cobalamin », is involved in many functions of the body.
On the one hand, it contributes to cell renewal and the process of cell division.
It notably supports the production of red blood cells (erythrocytes) in the blood. It is also essential for DNA synthesis.
On the other hand, it contributes to the functioning of the nervous system and brain. By protecting the brain’s cells and nerves, it helps prevent neurodegenerative diseases such as Alzheimer’s disease.
It maintains nervous system balance, relieving mood disorders and stress.
Once ingested, it is released into the body thanks to gastric acid and digestive enzymes.
A glycoprotein, called « intrinsic factor », then transports it to the cells of the small intestine and into the blood. It is also stored in the liver, brain, pancreas and heart.
It can be obtained through the diet. It is mainly found in red meats and organ meats, seafood and fatty fish, eggs and dairy products.
Seaweeds, such as nori, are also good sources.
Spirulina, for its part, mainly contains inactive vitamin B12 that is not bioavailable. That is why it is not recognized by ANSES as a reliable or sufficient source to meet required intakes.
However, spirulina contains small amounts of methylcobalamin. It is one of the active and absorbable forms of vitamin B12.
Vitamin B12 deficiency often affects people who eat little or no animal products, such as vegetarians, vegans, and those following a plant-based diet.
In this case, taking a dietary supplement helps meet daily requirements and replenish vitamin B12 stores.
What are the benefits of vitamin B12?
It reduces fatigue
This vitamin is involved in glucose metabolism, meaning it converts carbohydrates into glucose.
Considered the “body’s fuel”, glucose maintains a good level of energy and prevents physical and mental fatigue.
That is why a vitamin B12 deficiency is often accompanied by a sensation of weakness, loss of strength, and mental fatigue, as shown by this study.
It prevents anemia
Anemia is characterized by an abnormally low level of hemoglobin in the blood. It is most often caused by a deficiency in iron, in vitamins B9 or B12.
Indeed, vitamin B12 contributes to hematopoiesis, that is, to the production of blood cells.
It notably supports the formation of red blood cells and, more specifically, hemoglobin. It is therefore anti-anemic as shown by this study.
It supports the nervous system
This vitamin enables the formation of the myelin sheath, a white substance that protects the nerves. The latter is essential to the transmission of nerve impulses and to the functioning of neurons.
Thus, it helps limit neurological disorders, prevent certain neurodegenerative diseases, and reduce mood disorders and stress.
This study shows the role of vitamin B12 in the prevention of Alzheimer’s disease.
Where to buy vitamin B12?
- Pharmacies and drugstores
- Health food stores
- Specialty stores (sports nutrition, dietary supplements…)
- Specialized e-commerce stores
In what form ?
In capsules and tablets
This is the most common and easiest format to find. Capsules and tablets are valued for their convenience and ease of use.
However, their bioavailability is not always optimal, especially if it is not a liposomal vitamin. In that case, only a small amount crosses the digestive barrier and reaches the bloodstream.
In addition, they may contain excipients and synthetic additives : preservatives, fillers, and coating agents…
In drops
Vitamin B12 is also available in liquid form. The body absorbs drops better, and they have good bioavailability.
Easy to dose and take, this format suits everyone, including people who have difficulty swallowing capsules.
As a powder
It’s a format that’s hard to find. It most often consists of plant or algae extracts in powder form, rich in vitamin B12.
Powders of spirulina, chlorella, nori… contain active and bioavailable forms of vitamin B12.
In gummies
The gummies are chewable candies. They contain a blend of vitamins, minerals, and/or plant extracts.
There are some formulas specifically for vegetarians, vegans, and plant-based people. They therefore contain vitamin B12 and various nutrients to prevent deficiencies.
It’s a convenient format, easy to take and fun. But be careful not to consume gummies all day because they contain sugar.
Furthermore, their active content is quite low.
What is liposomal vitamin B12 ?
Like vitamin C, it is water-soluble, that is, soluble only in water. But thanks to the liposomal process, it also becomes soluble in fats.
The vitamin is encapsulated and protected in fatty microbeads called “liposomes”. This ensures better affinity of the vitamin for digestive membranes and cell walls, thereby increasing its absorption, tolerance, and bioavailability.
Liposomal vitamin B12 is released gradually into the body.
What criteria should be considered ?
1. The form
There are 4 forms of vitamin B12 :
- cyanocobalamin : it is a synthetic form. Its bioavailability is poor and it needs to be converted into active forms to be used by the body ;
- hydroxocobalamin : it is a natural form found in various foods such as dairy products. It also needs to be converted into active forms but is well absorbed and stored by the body ;
- methylcobalamin : also natural, it is an active and bioavailable form. It can therefore be used directly by the body ;
- adenosylcobalamin : it is also a natural, active and bioavailable form.
Prefer methylcobalamin and adenosylcobalamin. These are the most directly active forms and therefore the most beneficial.
2. The vitamin B12 content
ANSES (French Agency for Food, Environmental and Occupational Health & Safety) recommends 4 µg/day for men and women aged 18 and over.
We recommend choosing a supplement with a sufficient dose, between 500 and 1000 µg.
Daily intake depends on age, sex, diet, and lifestyle. Consult a physician to determine your daily needs.
3. The manufacturing method
Raw materials used must be pure and of high quality. Manufacturing should not require chemical solvents.
The product must be non-GMO, guaranteed non-irradiated and non-ionized.
4. The composition
Choose a supplement with a natural composition, without preservatives, without flavorings, and without artificial colors.
If you are vegetarian or vegan, check that the capsules have a vegetable shell.
Since vitamin B12 is a molecule, it cannot be certified organic.
5. The price
Expect between €15 and €30 for 60 capsules.
You can find it for around €15 for 250 g of powder and €8 for 30 ml of liquid.
Finally, you will find gummies for around €20 for 60 chewable gummies.
To summarize
To be sure you choose high-quality vitamin B12, check:
- Form : prefer methylcobalamin and adenosylcobalamin ;
- Vitamin B12 content : choose a supplement providing 500 to 1000 µg ;
- Manufacturing method : without chemical solvents or GMOs, without ionization or irradiation ;
- Composition : the product should be free of preservatives, flavors, and synthetic colorings. Choose plant-based capsules if you are vegetarian or vegan ;
- Price : between €15 and €30 for 60 capsules. It is about €15 for 250 g of powder or €8 for 30 ml. Expect €20 for 60 gummies.
