We Asked RDs Which Vitamin B12 Supplements They Recommend — Here’s What They Said

With third-party certifications such as USDA Organic and the Clean Label Project, you can rest assured that what you see is what you get with Mary Ruth’s Organic Vitamin B12 spray. The product has been tested for environmental toxins and contaminants. These certifications guarantee that label claims are accurate. The spray form allows for a quick, easy way to ensure you meet your B12 needs if supplementation is required. Plus it’s available in two flavors: mixed berry and strawberry, though we weren’t a big fan of the mixed berry flavor in our testing.

If you are anything like me, the fewer pills, the better, and I like liquid vitamins as a good option to have on hand. Pure Encapsulations B12 Liquid wins for best liquid B12 supplement. Being third-party tested for purity and potency, certified non-GMO, vegetarian, and free of soy, dairy, gluten, and major allergens, this liquid is one to look for if pills are not your thing.

At a dose of 1,000 mcg of vitamin B12 per dropper, this does exceed the RDA for vitamin B12. A benefit of taking a liquid vitamin is that it’s relatively easier to adjust the dose, from a full dropper to a half dropper to a quarter dropper. It’s recommended to review all supplementation with a qualified healthcare provider to determine the best supplement dose for your needs.

Gummy vitamins can be another great alternative for someone who dislikes or struggles to swallow pills or tablets. Nature Made Energy B12 Gummies was our top pick for the gummy category. Not only are the gummies a nice berry flavor, but they are third-party tested and USP-verified, so you can trust the product is free from contaminants and the label claim is accurate. They are also free of gluten, artificial sweeteners, synthetic flavors, and high-fructose corn syrup.

Per the label, two gummies are the recommended serving size for an adult. This will provide 1,000 mcg of B12. This is easily split into two doses of one gummy each or even half the dose if 500 mcg daily is recommended to meet your needs.

For those requiring only a small amount of supplemental B12 daily to meet their needs, Carlyle Vitamin B12 100 mcg is a good option. As we noted earlier, the risk of toxicity with vitamin B12 is low because it’s water soluble. That being said, if you’re only slightly deficient, you don’t want to waste your money on a high-dose option when your body will use only what it needs and excrete the rest.

Carlyle Vitamin B12 100 mcg is third-party tested and certified non-GMO and organic. The low-dose option is free of gluten, soy, dairy, artificial colors, flavors, and preservatives, providing a high-quality vegan supplement without unnecessary fillers.

Many people like tablet supplements because they’re compact form and easy to swallow; but some complain that tablets disintegrate quickly and can leave a bad aftertaste, unlike a capsule.

Life Extension Lozenge was our top pick for best lozenge as it is third-party tested, non-GMO, and the company is NSF-registered — you can trust this product to be high quality, gluten-free, and true to its label. Plus, it’s a vegetarian formula.

Per the site, Complement touts itself as a vegan brand specializing in “complementing” plant-based diets. Every month, a portion of the proceeds of supplement sales goes to Living With Harmony Animal Sanctuary and One Tree Planted.

For those seeking a budget-friendly option, NOW Foods delivers. Peruvemba states, “NOW B12 lozenges are trusted by many dietitians and come in a sublingual form, which means they're absorbed directly into your bloodstream, similar to a spray. It’s affordable, reliable, and easy to consume — perfect if you don’t like swallowing pills,” she says.

Being third-party tested, free of the top 8 allergens, and coming in at less than $0.10 per 1,000 mcg serving (when you purchase the 250-count bottle), NOW Foods B12 Lozenge wins in the budget-friendly category.

As 2,500 mcg is well above the RDA of 2.6 mcg, consult a healthcare provider if you are thinking about supplementing. While toxicity is unlikely, you do not want to supplement if it is unnecessary.

Thorne vitamin B12 is third-party tested and NSF-certified, verifying that what is in the package matches the label. This certification also confirms that the formula does not contain unsafe contaminants, such as heavy metals, pesticides, and microorganisms. It is also free of gluten, dairy, and soy.

When starting any new supplementation, it is important to review the dosing with a qualified healthcare provider. One capsule of this product provides 1,000 mcg or 41,667 percent of the daily value, as the FDA recommends. The directions on the bottle suggest taking one capsule one to three times daily or as recommended by your healthcare provider. For someone deficient in vitamin B12, your provider may recommend a larger starting dose to increase your value quickly before leveling out on a maintenance dose. Therefore, this product may require multiple daily doses to meet specific needs at the beginning of supplementation. For most of the population, though, one capsule is more than enough to meet vitamin B12 requirements if someone is not consuming enough B12 through their diet.

Garden of Life’s Vitamin Code Raw B-12 capsules are third-party tested, non-GMO Project Verified, Star K Kosher, and NSF Certified Gluten-Free. The formula is free of artificial flavors, sweeteners, additives, binders, or fillers.

With a recommended dosage of one capsule daily, the bottle provides a 30-day supply. For $15.19 a bottle, this breaks down to $0.51 a serving. This product is one of the more expensive supplements per serving on our list; however, if you are looking for a whole food formula, Garden of Life’s Vitamin Code Raw B-12 provides everything you want without ingredients you don’t.