What is Vitamin B12?
Vitamin B12, also known as “cobalamin,” plays a role in many bodily functions.
On one hand, it participates in cell renewal and the process of cell division.
It notably supports the production of red blood cells in the blood. It is also essential for DNA synthesis.
On the other hand, it contributes to the functioning of the nervous and brain systems. By protecting brain cells and nerves, it prevents neurodegenerative diseases such as Alzheimer’s disease.
It maintains nerve balance, alleviating mood disorders and stress.
Once ingested, it is released in the body through 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 supplied through the diet. It is mainly found in red meats and offal, seafood and oily fish, eggs, and dairy products.
Algae, like nori, are also good sources.
Spirulina, on the other hand, mainly contains inactive and non-bioavailable vitamin B12. This is why it is not recognized by ANSES as a reliable and sufficient source to meet necessary intake.
However, spirulina contains a small amount of methylcobalamin. This is one of the active and absorbable forms of vitamin B12.
Vitamin B12 deficiency often affects people who consume little or no animal meat, such as vegetarians, vegans, and plant-based eaters.
In this case, taking a dietary supplement can cover daily needs and replenish vitamin B12 reserves.
What are the benefits of Vitamin B12?
It reduces fatigue
This vitamin plays a role in glucose metabolism, which means it converts carbohydrates into glucose.
Considered as the ‘fuel of the body’, glucose maintains a good energy level and prevents physical and mental fatigue.
That is why a vitamin B12 deficiency is often accompanied by a feeling 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, or vitamins B9 or B12.
Indeed, vitamin B12 is involved in hematopoiesis, which is the production of blood cells.
It specifically supports the formation of red blood cells, particularly hemoglobin. Thus, it is 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 nerves. It is essential for nerve impulse transmission and the functioning of neurons.
Thus, it helps limit neurological disorders, prevent certain neurodegenerative diseases, and reduce mood disorders and stress.
This study demonstrates the role of vitamin B12 in preventing Alzheimer’s disease.
Where to buy Vitamin B12?
- Pharmacies and parapharmacies
- Organic stores
- Specialized stores (sports nutrition, dietary supplements…)
- Specialized e-commerce
In what form?
In capsules and tablets
This is the most common and easiest format to find. Capsules and tablets are appreciated for their convenience and ease of use.
However, their bioavailability is not always optimal, especially if it is not liposomal vitamin. In this case, only a small amount crosses the digestive barrier and reaches the bloodstream.
Additionally, they may contain excipients and synthetic additives: preservatives, bulking agents, and coating…
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 is suitable for everyone, including people who have difficulty swallowing capsules.
In powder
This is a rare format to find. Most often, they’re extracts of plants or algae in powder form, rich in vitamin B12.
Spirulina powders, chlorella, nori… contain active forms and bioavailable vitamin B12.
In gummies
Gummies are chewable gums. They contain a mixture of vitamins, minerals, and/or plant extracts.
There are specific formulas for vegetarians, vegans, and plant-based eaters. Therefore, they contain vitamin B12 and various nutrients to prevent deficiencies.
It’s a practical format, easy to take and fun. But beware of consuming gummies all day as they contain sugar.
Additionally, their active ingredient content is quite low.
What is liposomal vitamin B12?
Like vitamin C, it is water-soluble, meaning soluble only in water. But, thanks to the liposomal process, it becomes soluble in fats as well.
The vitamin is encapsulated and protected within fatty microbeads called “liposomes.” This ensures better vitamin affinity with digestive membranes and cell walls, thus increasing its absorption, tolerance, and bioavailability.
Liposomal vitamin B12 releases gradually in the body.
What criteria should be considered?
1. The form
There are 4 forms of vitamin B12:
- Cyanocobalamin: a synthetic form. Its bioavailability is mediocre and needs to be converted into active forms to be used by the body;
- Hydroxocobalamin: a natural form found in various foods like dairy products. It also needs to be transformed into active forms but is well absorbed and stored by the body;
- Methylcobalamin: also natural, an active and bioavailable form. It can therefore be used directly by the body;
- Adenosylcobalamin: another natural, active, and bioavailable form.
Favor Methylcobalamin and Adenosylcobalamin. These are the most directly active forms and consequently the most beneficial.
2. 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 advise choosing a sufficiently titrated supplement, between 500 and 1000 µg.
Daily intake depends on age, gender, diet, or lifestyle. Consult a doctor to know your daily needs.
3. Manufacturing process
The raw materials used must be pure and of high quality. The manufacturing process should not require chemical solvents.
The product must be non-GMO, guaranteed non-irradiated and non-ionized.
4. Composition
Choose a supplement with a natural composition, without preservatives, artificial flavors, or colorings.
If you are vegetarian or vegan, check that they are capsules with a vegetable shell.
Since vitamin B12 is a molecule, it cannot be certified organic.
5. Price
Expect to spend between 15 and 30€ for 60 capsules.
It’s found around 15€ for 250 g of powder and 8€ for 30 ml of liquid.
Finally, you’ll find gummies for about 20€ for 60 chewable gums.
To summarize
To ensure you pick a quality vitamin B12, verify the following:
- The form: favor Methylcobalamin and Adenosylcobalamin;
- Vitamin B12 content: choose a supplement providing 500 to 1000 µg;
- Manufacturing process: without chemical solvents or GMOs, non-ionized, and non-irradiated;
- The composition: the product should be free of preservatives, artificial flavors, and synthetic colors. Choose vegetable capsules if you are vegetarian or vegan;
- The price: between €15 and €30 for 60 capsules. It’s around €15 for 250 g of powder or €8 for 30 ml. Count €20 for 60 gummies.
