by Melissa Chichester
Vitamin B-12, also called cobalamin, is a water-soluble B vitamin that helps support red blood cell formation, nervous system function, DNA production, and normal energy metabolism. Because the body does not make vitamin B-12 on its own, it must come from foods, fortified foods, or supplements.
According to the National Institute of Health’s Office of Dietary Supplements, B-12 can do the following:
The National Institute of Health has identified the following populations as being at risk of B-12 deficiency:
Vitamin B-12 is naturally found in animal-origin foods, but fortified cereals may be an appropriate source for people who avoid consuming animal products.
There are three primary forms of Vitamin B-12 supplements: methylcobalamin, cyanocobalamin, and hydroxocobalamin.
Methylcobalamin is the active form of Vitamin B-12 that naturally occurs in food and can be readily utilized by the body. It is the most bioavailable form of B-12 and plays a vital role in various metabolic processes.*
This type of Vitamin B-12 can also be found in natural food sources such as:
People following a plant-based diet can get Vitamin B-12 in nutritional yeast, fortified products, and supplements.
>>How to Increase Your B Vitamins Intake Through Food
Cyanocobalamin is a synthetic form of Vitamin B-12 commonly used in supplements and fortified foods. When consumed, cyanocobalamin is converted into methylcobalamin and adenosylcobalamin in the body. In the body, both methylcobalamin and cyanocobalamin can be converted into other forms of Vitamin B-12.
Cyanocobalamin is the most popular choice of B-12 supplement.
>>Shop all Vitamin B-12 supplements
Hydroxocobalamin is a form of Vitamin B-12 available in dietary supplements but can also be administered in an injectable form by a doctor. This injection can be intramuscular or intravenous. Hydroxocobalamin is best for those with B-12 deficiency anemia, or for those with GI disorders that make them unable to absorb other types of B-12 through food or supplements.*
When considering B-12 supplementation, it is important to consult with your doctor first to make sure it’s a good fit for your current routine. Vitamin B-12 is a vital nutrient that supports overall health and well-being, and understanding the different forms of B-12 and their unique characteristics can help you make better decisions about maintaining optimal B-12 levels.*
Vitamin B12 helps support red blood cell formation, nervous system health, DNA production, and normal energy metabolism.*
Vitamin B12 is naturally found in animal-based foods such as fish, meat, poultry, eggs, milk, yogurt, and cheese. Fortified cereals and nutritional yeast can also provide B12.
Vitamin B12 helps the body convert food into cellular energy,* but taking extra B12 is unlikely to boost energy or endurance in people who already get enough.
