Published by Par Lucas PINOS 23/12/2022

9 min

What is the Best Vitamin B12? Our Advice and Opinions (2024)

Do you feel weak and tired for no particular reason?

It is very possible that you are deficient in vitamin B12, also called the energy vitamin, because of its fundamental energy power for the functioning of the body.

Vitamin B12 also contributes to the balance of the cardiovascular system, supports the nervous system and promotes the production of neurotransmitters.

Today the market is full of food supplements which, at first glance, all look the same, but whose quality and effectiveness vary greatly... This is why it is essential to be well informed in order to choose the best vitamin B12 .

If you have decided to supplement with vitamin B12 and if you are wondering what is the best source of vitamin B12 or which vitamin B12 to buy, our article will answer all your questions!

Quick reminder: what is vitamin B12?

Vitamin B12 is the most important and complex vitamin of the B group, as well as the last to be discovered in 1948. Incidentally, it is the only vitamin that contains a metallic element.

We're talking about cobalt , one of the rarest elements, which gives vitamin B12 its chemical name, cobalamin .

The original source of vitamin B12 is that produced by bacteria, which is absorbed by the body from foods of animal origin .

For more details, browse our article on the best food sources of vitamin B12 , as well as this article from PubMed on the bioavailability of vitamin B12 sources .

Vitamin B12 will be your ally in cases of fatigue, tingling in the hands and feet, mood swings, or suspected B12 malabsorption disorders.

Are you worried about having a vitamin B12 deficiency ?

To decide, the article The 6 signs of a Vitamin B12 deficiency will help you to have clearer ideas. Without forgetting our complete guide to vitamin B12 , which details all the properties of this fabulous vitamin!

But let's return to our fundamental question: how to choose the best vitamin B12 ?

What are the selection criteria ?

And more concretely, which vitamin B12 to buy among the plethora of offers available on the market?

Let's take a look at the three main selection criteria.

The form

A first criterion for choosing the best source of vitamin B12 is its form .

Indeed, although it is known as vitamin B12, this B group vitamin exists in four very similar chemical forms, three of natural origin and one synthetic:

- Methylcobalamin;
- Adenosylcobalamin;
- Hydroxocobalamin;
- Cyanocobalamin.

Vitamin B12 content

Often, the attractive price of a food supplement hides such a low dosage of active ingredient that one is forced to swallow numerous capsules or tablets to arrive at the optimal dosage.

However, you should know that in the case of vitamin B12, the limited absorption capacity of the body implies the need to provide it much more than the recommended daily dose.

This is the reason why, in order to ensure the 4 µg/day that ANSES recommends for adults aged 18 and over, it is advisable to opt for a dosage between 500 and 1000 µg.

This is confirmed by a study conducted by the Dutch Wageningen University, which found that a slight deficiency of vitamin B12 in older people should be compensated with a dosage of 500 mcg to 1000 mcg to ensure effective supplementation.

This is good: our vitamin B12 is highly dosed at 1,000 mcg and you only need to take one capsule per day to cover your needs! Practical, isn't it?

We recommend you

Vitamin B12

Vitamin B12 in its active and bioavailable form, methylcobalamin.

✅ 100% pure methylcobalamin
✅ Optimal dosage 1000 μg
✅ 4 months of treatment
✅ Made in France

See the product

The composition

If, like us, you attach importance to the composition of your food supplements, you have a preference for the purest possible products, containing few additives.

And this is the case for our vitamin B12, guaranteed without addictives or colorings !

What is the best vitamin B12?

Traditionally, the best known and used way to supplement with vitamin B12 was the intramuscular route and the chemical form chosen was synthetic vitamin B12, cyanocobalamin.

On this subject, the less young among us will probably keep the unpleasant memory of B12 injections , administered in cases of iron deficiency!

To sweep away preconceived ideas, a study carried out in Turkey among children deficient in vitamin B12 concludes that “ sublingual treatment with methylcobalamin, which is a new treatment method, has proven to be as effective as treatments with cyanocobalamin by route. oral and intramuscular .

But how to distinguish between the four forms of vitamin B12?

Long story short, methylcobalamin and adenosylcobalamin are two natural coenzymes found in foods. They work synergistically in slightly different ways to cover most of our vitamin B12 needs. As for hydroxocobalamin , it is a highly bioavailable form of vitamin B12, used for people with a significant nutritional deficiency. Finally, cyanocobalamin is a synthetic form of vitamin B12, which the body converts into adenosylcobalamin and in methylcobalamin before you can use it.

Now let's take a closer look at the four types of vitamin B12, with their pros and cons.

Natural vitamin B12

Natural vitamin B12 comes in three types: methylcobalamin, adenosylcobalamin, hydroxocobalamin.

Methylcobalamin

Methylcobalamin is found naturally in animal foods such as meat, fish, milk and eggs.

It is the most active form of vitamin B12, used primarily in the liver, brain and nervous system. It's not for nothing that we chose it to make our Vitamin B12 !

✅ Advantages : It is the most bioavailable type of vitamin B12, which means that the body absorbs it more easily .

⛔ Disadvantages : it can be a little more expensive compared to the synthetic form, cyanocobalamin, for obvious reasons of manufacturing costs.

👨‍👩‍👧‍👦 For whom : for everyone, in particular to compensate for a lack of iron or a lack of vitamin B12. It may also be recommended for regular smokers and for people with liver or kidney problems.

Adenosylcobalamin

Adenosylcobalamin is also a natural coenzyme form of vitamin B12. We can consider it as an ally of methylcobalamin , because they work in synergy to provide our body with optimal coverage.

Adenosylcobalamin is particularly important for supporting and protecting the mitochondria in our cells. These are like power plants in every cell and adenosylcobalamin helps them efficiently metabolize food to produce energy and activate metabolism .

Additionally, adenosylcobalamin is a key component of the myelin sheath that protects nerve cells , allowing them to respond very quickly to stimuli.

✅ Benefits : Adenosylcobalamin plays many vital roles in the body, including the metabolism of carbohydrates, lipids and proteins. Without this form of vitamin B12, the combustion of these food substances becomes ineffective and causes fatigue, pain, increased lactic acid and other metabolic disorders.

⛔ Disadvantage : as with methylcobalamin, the price is a little higher compared to the synthetic form.

👨‍👩‍👧‍👦 For whom : for everyone, in particular for all those affected by neurological or cognitive disorders , thanks to its role in the proper transmission of nervous signals.

Hydroxocobalamin

Hydroxocobalamin is naturally produced by bacteria in the digestive tract during the breakdown of food sources. It can also be produced in the laboratory, by extracting it from microorganisms.

This form of vitamin B12 is easily converted by the body to adenosylcobalamin and methylcobalamin, allowing cells to absorb and use it.

✅ Advantages : hydroxycobalamin is stored longer in the body and then slowly excreted by the kidneys. Because of this, it is often used in intramuscular injections of vitamin B12.

⛔ Cons : Let's be honest, who among us likes injections? Generally, oral intake is more popular and is more practical for most people!

👨‍👩‍👧‍👦 For whom : hydroxocobalamin is particularly useful in cases of mild vitamin B12 deficiency.

Synthetic vitamin B12, cyanocobalamin

Let's finish our overview with cyanocobalamin.

It is an artificial form of vitamin B12, which the body converts into the active forms of methylcobalamin and adenosylcobalamin, ready for use.

Man-made, this form of vitamin B12 is not found naturally in food sources: we will only find it in food supplements .

Cyanocobalamin B12 contains a cyanide molecule which gives it stability in products and in the body. Cyanide is toxic, but in the infinitesimal amounts found in cyanocobalamin it is safe to take.

✅ Advantages : the synthetic form is also the cheapest and very easy to find, not only in food supplements, but even added to commonly consumed food products.

⛔ Disadvantages : cyanide, even in small quantities, is not really beneficial for our body, so what is the need to introduce it into the body if we have safer alternatives?

👨‍👩‍👧‍👦 For whom : if your budget is very limited and, despite this, you do not want to give up your vitamin B12 supplementation.

Vitamin B12 in capsules, gummies, powder or drops: which form to choose?

To stock up on vitamin B12, you are spoiled for choice!

From classic forms like capsules , through drops to gummies , each form has its advantages and disadvantages.

We advise you to choose the one that suits you best and corresponds to your tastes, your lifestyle and your nutritional needs. For example, if you have difficulty swallowing capsules, drops or gummies may be better for you.

The drops have the advantage of being able to mix easily with food.

Gummies will particularly appeal to young people and those with a sweet tooth, but they have drawbacks. Indeed, they generally contain added sugars or colorings, are lower in dosage compared to other forms and their attractive appearance risks pushing us towards overconsumption.

This is why at Novoma we have opted for vitamin B12 in capsules : they are tasteless and very practical, because you can swallow them with a little liquid anywhere and anytime.

So what is the best vitamin B12?

For the final word on the question of which vitamin B12 to buy, know that the choice is usually between methylcobalamin or cyanocobalamin. That is to say, between a natural form and a synthetic form .

Although the body absorbs cyanocobalamin very well, methylcobalamin is considered to be retained better and longer among the different types of vitamin B12.

This is why we prefer this form of vitamin B12, which is natural and safe .

Made in France, our vitamin B12 contains 120 capsules, which have the considerable advantage of being highly dosed and guarantee you a supply of quality vitamin B12 for 4 months. Enough to take care of your body for a while!