Vitamin B12
Vitamin B12 is produced by bacteria and builds up in foods of animal origin.
250–1,000 µg a day (or 2,000–2,500 µg once a week).
What it is
Vegan and strict vegetarian diets have no reliable source, and it is practically the only supplement the scientific community considers essential on a vegan diet.
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Consistent trials and reviews in people, or health claims authorised in the EU.
Authorised EU claim Vitamin B12 contributes to normal red blood cell formation and to the normal functioning of the nervous system. A vegan diet has no reliable natural sources: supplementing it is not optional.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2019 | Corrects deficiency in vegans | RCT in vegans with marginal deficiency: it restored adequate B12 levels. A low, steady daily dose works better than weekly megadoses. | Del Bo' et al.Clinical Nutrition |
| 2023 | Why it is needed on a vegan diet | Reference review: everyone on a plant-based diet needs a reliable supplemented source of B12. | Niklewicz et al.European Journal of Nutrition |
What to look for on the label
- A clear daily dose.
- Cyanocobalamin is the most studied and most stable form.
Precautions
- Very well tolerated.
- If you have a diagnosed deficiency, follow your doctor’s advice.
Where to find it
Products whose label meets what this profile asks for: form, dose per serving and nothing that contradicts it. Three at most: quality of the active comes first and, among the best, we look for one option in each price range. We choose by composition, not by who pays. The shops are European or ship to Europe.
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NaturitasShips from Spain€€€High endSolgar
Vitamin B12 methylcobalamin 1000 µg
1,000 µg of methylcobalamin per tablet
For the reference dose1 tabletView at Naturitas (opens in a new tab)Meets the criteria.
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Life ExtensionShips from the Netherlands€€Mid rangeLife Extension
Vitamin B12 methylcobalamin 500 µg
500 µg per lozenge
For the reference dose1 lozengeView at Life Extension (opens in a new tab)Meets the criteria.
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HSNShips from Spain€BudgetEssential Series
Vitamin B12 cyanocobalamin 500 µg
500 µg per tablet
For the reference dose1 tabletView at HSN (opens in a new tab)Meets the criteria.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
Nearby in the library
Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Chemical apparatus. Engraving by J. Pass, 1801. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.