Vitamin B12

Vitamin B12 Tablets

Recommended Vitamin B12 Intake Levels

Life Stage	EAR	RDI
Infants 0-6 months	0.4 μg/day
Infants 7-12 months	0.5 μg/day
Children 1-3 years	0.7 μg/day	0.9 μg/day
Children 4-8 years	1.0 μg/day	1.2 μg/day
Boys 9-13 years	1.5 μg/day	1.8 μg/day
Boys 14-18 years	2.0 μg/day	2.4 μg/day
Girls 9-13 years	1.5 μg/day	1.8 μg/day
Girls 14-18 years	2.0 μg/day	2.4 μg/day
Men 19-50 years	2.0 μg/day	2.4 μg/day
Men >50 years	2.0 μg/day	2.4 μg/day
Women 19-50 years	2.0 μg/day	2.4 μg/day
Women >50 years	2.0 μg/day	2.4 μg/day
Pregnant 14-18 years	2.2 μg/day	2.6 μg/day
Pregnant 19-50 years	2.2 μg/day	2.6 μg/day
Lactating 14-18 years	2.4 μg/day	2.8 μg/day
Lactating 19-50 years	2.4 μg/day	2.8 μg/day

Reference: Nutrient Reference Values for Australia and New Zealand 

What is Vitamin B12?

Vitamin B12 is an essential vitamin that plays a crucial role in several bodily functions. Also known as cobalamin, vitamin B12 helps maintain healthy nerve cells and red blood cells. It also assists with DNA production and supports a healthy immune system.

Vitamin B12 is a water-soluble vitamin, meaning it dissolves in water. Any excess vitamin B12 consumed is either stored in the liver or excreted in urine.

The recommended daily intake of vitamin B12 for adults in Australia is 2.4 μg/day (micrograms per day). However, vitamin B12 deficiency is common, especially in the elderly population. This makes taking a vitamin B12 supplement like vitamin B12 1000mcg advantageous for many people.

Benefits of Vitamin B12 Tablets

Taking a vitamin B12 tablet offers several health benefits:

Supports red blood cell formation: Vitamin B12 is necessary for red blood cells to mature properly. It helps prevent megaloblastic anemia caused by vitamin B12 deficiency.

• Maintains nerve function: Vitamin B12 helps insulate and protect nerve cells and maintains healthy nerve function. This can help prevent numbness, tingling, and nerve damage associated with vitamin B12 deficiency.
• Boosts energy: Vitamin B12 plays a role in producing ATP, which transports energy within cells. This can help boost energy levels.
• Supports brain health: Vitamin B12 deficiency is linked to memory loss and cognitive decline. Supplementing helps maintain healthy brain function.
• May improve mood: Some research indicates vitamin B12 may help regulate mood-related chemicals like serotonin in the brain.
• Supports heart health: Vitamin B12 helps lower homocysteine levels, a biomarker associated with heart disease risk.
• Aids digestion: Vitamin B12 helps maintain a healthy digestive tract and assists enzyme production. For more info on digestion, explore our Gut and Digestion category

Potential Side Effects

Vitamin B12 tablets are typically well tolerated, even at high doses. However, some potential side effects may occur:

Diarrhea or cramping Itching, rashes or swelling Headache or dizziness Nausea or vomiting
Anxiety or irritability. If you experience digestive upset like diarrhea, consider supplements from our Gut and Digestion section for support

Those taking medication should consult a doctor, as vitamin B12 can interact with certain drugs like chloramphenicol, metformin, and proton-pump inhibitors.

To avoid side effects, do not exceed the upper tolerable intake limit for vitamin B12, which is set at 1000 μg/day for adults 19 and over.

Selecting the Right Tablet Choosing the Right Dosage

Vitamin B12 tablets are available in a wide range of dosages, typically from 25 μg up to 1000 μg. Those with a confirmed vitamin B12 deficiency may require a high strength 1000 μg vitamin B12 tablet initially, while a general supplement may contain 100-500 μg.

Always consult with a healthcare professional. For broader health support, consider our range of Multivitamins.

The optimal dosage depends on your individual needs and aims:

• Correcting deficiency: 1000 μg/day
• Maintaining adequate B12 levels: 2.4-100 μg/day
• Supporting energy, mood, digestion: 100-500 μg/day

Speak to your healthcare provider about the right vitamin B12 dosage for your health goals. More is not necessarily better with supplements.

Understanding Different Forms of Vitamin B12

Vitamin B12 tablets are available in several different forms:

• Cyanocobalamin: Most commonly used form. Highly bioavailable but must convert to active forms in the body.
• Methylcobalamin: Active form of vitamin B12. Readily utilized by the body. Considered superior by some.
• Adenosylcobalamin: Active form that converts to methylcobalamin in the body.
• Hydroxocobalamin: Another common form that must convert to active B12. Used for injections.

All forms offer the benefits of vitamin B12, but methylcobalamin may be preferable as it is readily used by the body.

Considerations for Cyanocobalamin Tablets

Cyanocobalamin is the most commonly available form of vitamin B12 tablets. Here are some key things to know:

• Highly stable and long-lasting. Shelf-life around 5 years.
• Must convert to methylcobalamin in the body.
• Often used in cheaper, lower quality vitamin B12 supplements.
• Typically suitable for those with adequate intrinsic factor levels.
• Those with absorption issues may prefer methylcobalamin.
• Contains negligible cyanide, of no concern in typical doses.
• Available in tablets, capsules, sublinguals, liquids, sprays. For other vitamin formats, see our Topicals category.

If you have trouble absorbing vitamin B12, a methylcobalamin supplement may be preferable over cyanocobalamin. But for general supplementation, cyanocobalamin tablets can be an affordable option.

Using Vitamin B12 Tablets How to Take a Vitamin B12 Supplement

Vitamin B12 is available in tablets, capsules, sublinguals and liquid drops taken orally. Tablets can be swallowed whole with water. Take vitamin B12 supplements with food for optimal absorption.

Vitamin B12 injections allow complete absorption and are used to treat deficiency.

B12 supplements may be taken at any time. Aim to take them consistently around the same time each day.

Follow manufacturer’s instructions for tablets. Swallow whole and do not chew or crush them. Those with absorption issues may benefit from sublingual tablets that dissolve under the tongue. For those interested in other supplement formats, check out our Vegan supplements.

Recommended Dosage for Vitamin B12 Tablets

The recommended daily vitamin B12 dosage for tablets is:

• Correcting deficiency: 1000-2000 μg per day
• Maintaining health: 2.4-100 μg per day
• Enhancing energy, mood: 100-500 μg per day

Do not exceed 1000 μg per day unless correcting deficiency under medical supervision.

Take vitamin B12 tablets daily with food for optimal absorption. Time of day is not important as long as the dose is consistent.

Those with pernicious anemia may require 500-1000 μg daily under medical supervision. Consult your healthcare provider for the appropriate dosage for you.

Importance of High Strength Vitamin B12 Supplements

High strength vitamin B12 supplements of 500-1000 mcg may be recommended for:

• Correcting vitamin B12 deficiency more quickly by replenishing stores faster.
• Malabsorption conditions like pernicious anemia or celiac disease.
• Improving B12 status in older adults who may not absorb lower doses as well.
• Resolving neurological symptoms of B12 deficiency more rapidly.
• Boosting energy. Some research shows high doses may have an energizing effect. For more on boosting energy, explore our Energy & Vitality section.
• Enhancing mood and reducing mild depression symptoms based on limited studies.

Under medical guidance, initial high dose B12 supplementation can rapidly improve a confirmed deficiency. High strength tablets may benefit those unable to properly absorb standard lower doses.

Customer Preferences and Recommendations Other Top Rated Vitamin B12 Tablet Brands

Some other top rated and recommended vitamin B12 tablet brands in Australia include:

• Nature’s Own Vitamin B12 500 mcg - High strength cyanocobalamin
• Caruso's Natural Health Vitamin B12 1000 mcg - Sublingual methylcobalamin
• Endura Optimizer Vitamin B12 - 500 mcg methylcobalamin plus magnesium
• Herbs of Gold B12 Neuro-Support - 500 mcg methylcobalamin and B6
• Blackmores Vitamin B12 - 250 mcg cyanocobalamin
• Native Vitamin B12 Methylcobalamin - 1000 mcg liquid drops

Consult your doctor for advice on the right vitamin B12 supplement and dosage for your individual health needs.

FAQ

Should I take vitamin B12 daily?

Daily B12 is recommended for those with deficiency, the elderly, vegans, and people with absorption issues. Most adults can benefit from 2.4-100 mcg daily.

When is the best time to take vitamin B12?

B12 tablets can be taken anytime. Be consistent and take them around the same time daily. Take B12 supplements with food to optimize absorption.

Is methylcobalamin better than cyanocobalamin?

Methylcobalamin is considered the active, readily absorbed form. But cyanocobalamin tablets are often cheaper and also convert well in the body. Both offer vitamin B12 benefits.

Can you take too much vitamin B12?

There is a low risk of toxicity but don't exceed 1000 mcg daily unless correcting deficiency under medical supervision. Megadoses over 2000 mcg are not recommended long-term.

How long for B12 tablets to start working?

At standard doses of 100-500 mcg, allow 1-2 weeks to feel effects if deficient. Initial high strength 1000 mcg doses may work more rapidly for some people.

What are signs of B12 deficiency?

Symptoms include fatigue, nerve problems, memory issues, mood changes, digestive upset, and megaloblastic anemia. Get your B12 levels tested if deficiency is suspected.