Vitamin B12: who needs it, and methylcobalamin vs cyanocobalamin
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Vitamin B12 is found naturally only in foods from animals, so how much you get depends a lot on what you eat. Here is what B12 does, who may want to think about a supplement, and what the different forms on labels mean.
What vitamin B12 does
Vitamin B12 contributes to the reduction of tiredness and fatigue, to normal red blood cell formation and to the normal function of the immune system. It also contributes to normal energy-yielding metabolism and the normal function of the nervous system.
How much do you need?
Adults aged 19 to 64 need about 1.5 micrograms (µg) of vitamin B12 a day. Good food sources include meat, fish, dairy products, eggs and some fortified breakfast cereals.
Who may not get enough?
- Vegans: B12 is not naturally found in fruit, vegetables or grains, so vegans may not get enough from food alone. Fortified foods or a supplement can help fill the gap.
- Vegetarians who eat few eggs or little dairy.
- People taking certain medicines, as some can affect B12 levels. Ask your pharmacist if this applies to you.
If you are worried about low B12, speak to your GP, who can arrange a blood test.
Methylcobalamin vs cyanocobalamin
B12 in supplements usually comes in one of two forms:
| Form | What it is | Where you'll see it |
|---|---|---|
| Methylcobalamin | A form of B12 found naturally in food | VitaThrive Vitamin B12 1000µg |
| Cyanocobalamin | A stable form widely used in fortified foods and multivitamins | Vitamin B Complex and Multi-100 multivitamin |
Both are sources of vitamin B12 and both count towards your daily intake. Which one you choose is largely personal preference.
Is a high-strength B12 safe?
B12 supplements often contain far more than the 1.5µg daily need. The NHS says that taking 2mg (2,000µg) or less a day of vitamin B12 in supplements is unlikely to cause any harm. One VitaThrive B12 tablet contains 1,000µg, within that level.
Our vitamin B12 is made in the UK in a GMP-compliant facility. Browse all vitamins.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. If you are pregnant, breastfeeding, taking medication or under medical supervision, consult your doctor or pharmacist before use.
