Top 5 Vitamin B12 Supplements: Methyl vs Cyanocobalamin

Why Take Vitamin B12?

If you are looking for a top vitamin B12 supplement that hits the spot then you aren’t alone and this article on the top 5 vitamin B12 supplements is written just for you.

Many people are deficient in B12 because they just aren’t aware of it or have absolutely no idea that their diet isn’t providing for them.

Vitamin B12 supplements are becoming increasingly popular with people who are vegan or vegetarian.

This is because vitamin B12 is found in very small quantities in plant-based foods and in higher quantities in animal-based foods. This puts vegans and vegetarians at a small disadvantage. For vegans there is positive news in that there are effective B12 supplements that you can take. If you are vegan then this article on the top 5 B12 supplements is for you.

With a highly bioactive B12 supplement, such as one on this top 5 B12 supplements list, you could actually put yourself ahead of the game. You might find yourself absorbing more B12 than you would do through an omnivorous diet without supplements.

Vital for normal energy production and brain function, vitamin B12 is an essential metabolic cofactor needed by the body. If you are looking to learn a little more about vitamin B12, then you can check out our article on B12 and what it does here. You can also check out our basic fact sheet for cobalamin or vitamin B12 below.

Vitamin B12/Cobalamin

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The two main naturally active forms of vitamin B12 are methylcobalamin and adenosylcobalamin

Symptoms of B12 deficiency include: anaemia, tiredness and fatigue

RDI for vitamin B12 is at least 2.4 micrograms per day

Cobalamin is found in animal products, like yoghurt, in high amounts

Vitamin B12 may help with normal metabolism, heart health, cognition and immunity

Key Considerations When Choosing a Vitamin B12 Supplement

There are so many vitamin B12 supplements out there but there are clear variations in their quality.

Top B12 supplements have clear quality markers. For example, understanding the differences in quality between adenosylcobalamin, methylcobalamin and cyanocobalamin is vital.

These differences are important because when B12 is absorbed and used different ions get released into the blood. Some B12 forms are more bioactive than others. We make this clear for each of the top 5 vitamin B12 supplements in the review what forms are in the supplements.

You can find the out a bit more about quality differences in our other article in the B12 series. Methylcobalamin is thought to be the form of B12 that is most used by the body.

We have also labelled each as to if they are vegan or suitable for vegetarians or not.

Finding a top vitamin B12 supplement is not difficult at all and with our insider knowledge of the industry we are well placed to help you find the right one with this review of the top 5 vitamin B12 supplements.

Top 5 Vitamin B12 Supplements

Nature’s Best 1,000µg Tablets

Nature’s Best 1,000µg B12 Tablets is a very strong B12 supplement with 40,000% of the daily recommended NRV. One tablet a day is recommended and plenty of B12 to absorb. This sounds like a lot, however any excess is excreted, without any major side effects reported that we are aware of.

The form of vitamin B12 used is methylcobalamin, containing the specific B12 methyl-group, the most naturally used form of B12 by the body. To save money, some manufacturers would look to either use more filler ingredients or substitute the B12 form for a lower quality B12 like cyanocobalamin.

These B12 tablets have a really simple coating and use filler compounds found in most pharmaceutical grade tablets. The packaging alludes to that sort of a quality of product design too. Allergies might be something to bear in mind, as some people can be allergic to minor filling ingredients.

Personally, we are a fan of the simplicity of the product design and the quality of the product. Some people might want a slightly higher quality product than this and there is higher quality than this available.

This B12 supplement from Nature’s Best quite simply does the job you would want it to. Providing a decent dose for daily coverage. This product is also suitable for vegetarians and vegans.

The product reflects value for money as well with your B12 supplement intake covered for an extended number of months not weeks. An investment of 15 dollars every 3 or 4 months at your local natural health dealership might save you a fortune in your health in the long term. One to share with a partner too.

Solgar Vitamin B12 1,000µg Sublingual

Next up is Solgar, one of the most reputable vitamin brands internationally. This product offers a very similar B12 supplement to the natures best supplement with 1,000µg of methylcobalamin at 40,000% NRV.

As with most major supplement brands, you will find differences in the non-active ingredients. Recently, there has been a small chewable vitamins trend in the market. This has led to the introduction of all sorts of different flavourings.

This product contains a natural cherry flavour, the details of the flavouring is not actually listed so this is something one should be careful of. The actual legal definition of natural under food product listings is vague to say the least.

The other listed filler ingredients are the usual pharmaceutical grade tablet ingredients. Solgar’s B12 supplement is listed as Vegan, Kosher and Halal.

The packing itself looks nice, Solgar has a massive reputation too but offers a lot less tablets than what Nature’s Best offers as a B12 supplement. In terms of a battle of the top B12 supplements, we would conclude Nature’s Best wins out against this one.

Pure Encapsulations B12 Liquid 30ml

Pure Encapsulations offer a liquid B12 product that lasts about one month and is priced at 20 dollars a bottle at the cheapest.

Interestingly, this product once opened will deteriorate quicker than tablet products. This is why there is a preservative here that you wouldn’t find listed in the other products.

Other than that, there is a natural extract as a flavouring used instead of sweeteners and very simple input ingredients. This is probably as close to a what you see is what you get B12 supplement.

Pure encapsulations are very transparent on their website. They avoid the use of stated unnecessary fillers, such as magnesium stearate that you see in some products. They have also stated on their website that they try to use as many naturally based ingredients as possible too.

It is quite nice for the consumer to know that the manufacturer has their best interests at heart.

Pure Encapsulations B12 Liquid 30ml uses methylcobalamin as well, one of the better forms used naturally and required by the body.

This product contains 1,000µg of B12 as well and that is less than some of the other products. However, sometimes liquid forms of vitamins have a better absorption rate than solid forms. This product is also vegan.

There is a nearly identical, but stronger, B12 liquid product by Pure Encapsulations available with 5,000µg B12 selling for around 40 dollars.

Personally, we would say that Nature’s Best just about wins out all round against this one.

Viridian Liquid B12

Viridian climbed the way to the top of the supplements ladder championing their ethical and preservative free products. They offered customers a different solution to these issues compared to the competition.

Priced at 24 dollars a bottle, Viridian B12 liquid contains both adenosylcobalamin and methylcobalamin as the active ingredients.

Personally, we would say this is not as good as a product with pure B12 methylcobalamin.

Viridian offers 50ml of vitamin B12 per bottle and this would last typically just over two months, if taken as indicated, offering better value for money than with Pure Encapsulations.

This product offers 500µg of B12 or 20,000% of your NRV, which is more than plenty per serving.

Viridian liquid B12 has the very minimum possible additives, being only flavoured with natural orange oil. Once again, there is scepticism surrounding the use of the term natural with food supplement products.

Because of the lack of preservative, this product must be stored in a fridge once opened. The commitment to consumer transparency that this brand maintains is really positive for the brands outlook and success.

This one is a tough battle between two strong products. Personally, we prefer the ethical side of the Viridian brand. There is a challenge though to a consumer of working out what the additional natural flavouring is because of how you define natural.

On the balance we prefer Nature’s Best with this supplement, because of the methylcobalamin content, easy to the consumer and value for money.

However, of all the liquid supplements the Viridian liquid B12 product is one of the all-time best that you will find. This is also a vegan product.

Natures Bounty: Quick Dissolve B12 500µg

Nature’s Bounty Quick Dissolve B12 is available more exclusively in the United States. Being around for nearly 50 years you could expect a high-quality product.

This one contains 500µg of cyanocobalamin B12, rather than methylcobalamin. We don’t really prefer this as a B12 form compared to the others, but there is a significant amount offered.

Nature’s Bounty Quick Dissolve B12 is available for 15 dollars which is highly competitive price wise against the rest of the market.

Overall, the fillers don’t look so bad until one sees sucralose. Sucralose is more prevalent in the States as a sweetening food additive than in Europe. Sucralose is gradually being phased out across the food industry, after it was recognised as a possible cause of insulin resistance. The European market is extremely strict and has banned certain food additives, this has led to some products being banned for import.

Some other or newer products don’t contain sucralose suggesting there is moving improvement for possibility on that front. We suggest double checking the product label for the version you are purchasing. This product might be suitable for vegetarians and vegans.

The other issue is the natural cherry flavour which again presents an issue as to how that was decided and if it is a natural extract, synthetic or mimicking type of flavouring. This one classes on the lower end of the spectrum of the top B12 supplements on the review.

Conclusion

We have come to end of the top 5 vitamin B12 supplements review and on the balance of all the supplements Nature’s Best is a clear winner. The Nature’s Best supplement sits alongside Viridian Liquid B12 in a very close second. Both contain minimal preservatives or additives, provide the consumer with an obvious brand direction and market too.

With Nature’s Best you get a pharmaceutical grade product, with Viridian Liquid B12 you get more of an ethically focused product.

The only concern is they might not have gone far enough which lets their brand down slightly on the flavourings side. They may address this at some point or clarify the nature of the orange extract. Price is also a consideration and not a major drawback.

We rate those two products strongly on top of the others. The other products mentioned don’t quite match the elite level of supplement that a standout world class supplement does overall.

For more interesting articles, see the link below.

The post Top 5 Vitamin B12 Supplements: Methyl vs Cyanocobalamin appeared first on Revitalize My Health.

Vitamin B12: Top 10 Foods and Guide to Vitamin B12

What is Vitamin B12 or Cobalamin?

Vitamin B12, or cobalamin, deficiency is very prevalent worldwide.

Not a lot of people are aware of what B12 is or does and if you aren’t familiar with nutrition, you might find yourself being lost in all the information.

Cobalamin is a vitamin cofactor that is needed for normal energy production. The two main naturally active forms of vitamin B12 used by the body are methylcobalamin and adenosylcobalamin.

If you are looking to boost your energy levels, then also check out our articles on basic nutrients for supporting and revitalizing your energy.

While we eat food with bioaccumulated cobalamin in our diets, it is important to know that vitamin B12 is an exclusive vitamin to microorganisms. They are the only ones who can make this vitamin.

Benefits of B12

Basic Actions of Cobalamin or Vitamin B12

Vitamin B12 plays a key function as a metabolism mediator, being crucial for optimal cell growth, as well as cysteine amino acid cycling.

Cobalamin, or Vitamin B12, has also been studied in relation to being a cause of anaemia. A disease where there is a lack of circulating blood oxygen. This is because cobalamin plays a vital part in regulating protein synthesis.

Transport of B12 seems to be stepped up when inflammation is high in the body, suggesting that B12 might also be able to indirectly shield red blood cells too from oxidative stress and death. Research has found that inflammatory cytokine levels reduce when B12 levels are increased.

Inflammatory cytokines are part of the natural cell stress response cycle, you can read more about cytokines and the dangers of inflammation here.

High levels of inflammation, like those caused by stress, knock the body out of life supporting homeostasis.

Reducing stress is vital to being able to optimally function both physically and mentally. You can also read about stress and depression here.

Energy and metabolism are also interlinked with immunity and white blood cell production. Here cobalamin also plays a vital function, being able to indirectly influence overall immunity.

Vitamin B12: Immunity Support

Studies have shown that because of the critical energetics of vitamin B12 and effects on protein synthesis, cobalamin also plays an enormous role in supporting overall immunity. Managing energy requirements is absolutely essential to a normal immune status.

There is a well-documented phenomenon where fatigue, especially that caused by excess exercise, is proportional to incidence of illness. This is made worse when protein synthesis, needed for making antibodies, drops.

Vitamin B12: Heart Support

Diets rich in cobalamin have been shown to reduce blood pressure in younger children and B12 deficiency does the opposite in athletes.

Homocysteine levels drop when cobalamin levels are really low. The body needs the amino methionine to make homocysteine and then cysteine, which is implicated in nurturing a healthy heart.

Homocysteine, the starter for cysteine, is not found in very high amounts in your food. This is why B12 is so important for it’s production. Cysteine discourages the formation of hard plaques in the veins, it is very much linked with risk of death from CVD as well.

This would be why a cobalamin rich diet encourages low blood pressure. Through this mechanism, vitamin B12 could have some very positive effects on your heart health in the long term.

Cysteine is also a major molecule used in the production of glutathione, one of the body’s most powerful antioxidants. On the antioxidant scale glutathione is like Hercules and antioxidants are linked directly to overall health, especially of the heart.

Vitamin B12: Brain Health

Cognition

Differences in B12 levels in the elderly affect their cognition, with higher B12 levels supporting normal cognition.

Many studies over a long period of time have tested B12 in relation to mental awareness and cognition. Providing cobalamin seems to help normal cognition in various studies.

This is probably because of how it encourages normal cellular energy levels, seeing as the brain uses so much energy.

B12 is also implicated in normal vascular and heart function, which is important for brain health too. Progression of strokes and Alzheimer’s have been indirectly linked to B12 levels.

Depression and B12

Studies have linked low B12 to symptoms of depression. This might also be linked to issues with cognitive development and mental function.

One landmark review of B12 nutritional status and depression found that depression onset and symptoms were reduced when B12 levels were high.

Higher homocysteine levels were also linked with depression, suggesting B12 interacts with depression there. It is also possible that lower energy status contributes to depression and symptoms of depression.

B12 Absorption

Cobalamin is a water-soluble vitamin accessible through dairy products, including fermented yoghurts, fish, meat and fortified cereals. This vitamin is first digested in the stomach and then absorbed in the small intestine.

B12 deficiencies can occur when there is either a dietary deficiency in B12, or an issue absorbing B12. This can be as a result of alcohol abuse, damage to the intestinal tract, or genetic disorders in B12 absorption.

Vitamin B12/Cobalamin

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The two main naturally active forms of vitamin B12 are methylcobalamin and adenosylcobalamin

Symptoms of B12 deficiency include: anaemia, tiredness and fatigue

RDI for vitamin B12 is at least 2.4 micrograms per day

Cobalamin is found in animal products, like yoghurt, in high amounts

Vitamin B12 may help with normal metabolism, heart health, cognition and immunity

Top 10 Foods with Vitamin B12 or Cobalamin

Beef Liver

We’ve discussed beef liver in depth before as one of our top nutrient dense foods. In 100 grams of beef liver there is 83 micrograms of natural source vitamin B12.

That makes about 3,500% of your daily recommended intake. This is also cooked liver as well, not raw liver, one small serving offers a lot of nutrients.

Theres many recipes available to help with cooking this cut of meat for the first time, like this onion and beef liver in cream recipe. Liver works great in a sauce with plenty of seasoning.

Clams

Clams are an exotic shellfish to cook. If you have any allergies then avoid this food and make sure you cook to recipe instructions as with all shellfish.

They offer 20micrograms of B12 per 100 grams which is pretty good going. Garlic butter clams are a great way to eat clams. This is a variation of a mussels recipe and does not have to be cooked in wine, which does also reduce in the heat.

Oysters

Another shellfish rich in vitamin B12 is oysters. Carrying 17 micrograms per 100 grams of B12, this shellfish can be bought fresh and integrated into a healthier diet with more B12.

Oysters have high quantities of other nutrients as well and they can be grilled to give an intense flavour. Mix with lemon, garlic and parsley for a delicious tasting dish.

Salmon

A versatile fish, salmon contains 3 micrograms per 100 grams of cobalamin or vitamin B12. Salmon risotto is amazing.

Try mixing salmon in with some buttercream and quick boiled risotto rice. Portions can easily be upscaled and you have a hearty meal with some good nutrition in. Salmon is also now slightly more expensive due to popularity.

Tuna

This is a staple in most kitchens and at 3 micrograms of B12 per 100 grams of tuna offers something similar in cobalamin content to Salmon.

Tuna and pasta seem to go together well and this is quite a decent dish to cook for nutrients. You could also try a tuna risotto with the same recipe above.

Yoghurt

A very underrated dessert, yoghurt offers 3.6 micrograms of B12 per 100 grams. The bacterial and microbial fermentation levels in yoghurt are really high.

Which is why there is more B12 in yoghurt than some meats, fish and milk. Some suggested inclusions for yoghurt as a breakfast are with fruit or honey.

Milk

Most fridges have milk in and a glass of milk later and you’ve set yourself up with a decent amount of calcium, phosphorus and B12.

It is no wonder that beef cows were domesticated for farming. Cows milk on average contains approximately 0.53 micrograms of B12 per 100 grams of milk. Not very much cobalamin but this gives you an indication of how much B12 there is in a staple food.

Beef

Beef contains 2.8 micrograms of B12 per 100 grams of beef or beef mince. As a versatile meat beef can be cooked in so many different ways and styles from pasta to far eastern stir fries. This meat does not just offer B12 either, but other key nutrients for your daily functions.  

Turkey

Another meat that goes so well with cream and full of interesting amino acids too. Not very high in B12 at 0.35 micrograms per 100 grams though.

Turkey can be made into a delicious pasta bake with cream and mushrooms to satisfy some major nutrient deficits. This is also a cheaper meat as not many people really appreciate or eat that much turkey, so great value for money as a weekly dish.

Eggs

One large egg mixture contains 0.7 micrograms of cobalamin per 100 grams of eggs. Slightly higher than milk for this similar staple food. Eggs can easily be made into omelettes or cooked in a Spanish style, pan fried with potatoes, tomatoes and herbs.

Vitamin B12 Supplements

Because of the deficiency status of cobalamin and international recognition by nutritionists and dieticians of its importance, a wide variety of B12 supplements are available.

B12 is 50% more absorbable from a food supplement than an equivalent food source of cobalamin. However, bioavailability from dairy seems to be reasonably high too. This might be due to bacterial fermentation making more B12.

The more commonly found form of B12 in supplements is cyanocobalamin, an easier to produce and cheaper B12 form than the natural B12 forms. This converts to methylcobalamin in the body quite easily. It exchanges a cyano-ion that is immediately intercepted and excreted.

This is something to look for in your B12 or multivitamin supplement. A higher quality purchase will always use methylcobalamin or adenosylcobalamin. Cyanocobalamin also does the job though it is just cheaper.

If you are looking for an exclusive B12 product, there are so many high quality B12 products out there for you to choose from. Some products will include various energy supporting compounds.

Daily Recommended Vitamin B12

Your recommended vitamin B12 intake is at least 2.4 micrograms per day. In pregnancy it is recommended that this increases, to support with the healthy development of your baby.

B12 Deficiency Symptoms

B12 deficiency can be caused by genetic factors, medication or dietary changes. Deficiencies can take years to develop, with the body being able to store amounts of B12. Much of the cobalamin you eat is not wasted at all.

Those with issues digesting food, Celiacs or Crohn’s disease are all an example of those at high risk of developing a deficiency. With a lot of the processed foods we eat, it is not a surprise that there is a lot of people deficient in B12.

Considering the number of B12 rich foods that come from animal sources, vegans are also at risk of a cobalamin deficiency and many have to take vegan B12 supplements.

Some symptoms of B12 deficiency can include fatigue, reduced fertility, jaundice or off coloured skin, anaemia, alterations in sense of smell and awareness of surroundings.

In pregnancy, deficiency can lead to stunted brain development, just like a lack of iodine causes cretinism.

Human birth defects, even mild ones similar to those caused by a mild vitamin B12 deficiency, are bad for a child’s development and will lead to lack of independence in later life.

Because of the importance of B12 in metabolism it is a highly important vitamin that provides a balance in some key bodily processes.

Conclusions

Vitamin B12 deficiency is not well known about and it is clear that cobalamin is vital for good health. This vitamin is implicated in various health outcomes, including wellness of the heart and brain.

Being vital to one’s energy capacity and metabolism too, cobalamin plays a substantial role in immunity and red blood cell formation.

B12 Deficiency status includes weakness, fatigue and anaemia.

Vegans are very much in danger of becoming deficient in this essential vitamin. This is because B12 is highly available from many animal products such as yoghurts or beef liver. These deficiencies can take years to develop too with many vegans needing a B12 supplement.

Other sources of deficiency include genetic disorders or issues with digesting B12 from your diet. Cobalamin is so important for your wellbeing and there are many useful pointers to integrate more B12 into your diet.

For more interesting articles, see the link below.

The post Vitamin B12: Top 10 Foods and Guide to Vitamin B12 appeared first on Revitalize My Health.