B12 is an essential nutrient that's needed for healthy red blood cell formation and proper brain function. It can also help promote your body's natural energy levels and regulate homocysteine, which can reduce your risk for heart disease and pregnancy complications.
However, many vegans struggle to get adequate B12, especially from their diets. Luckily, there are plenty of options available.
1. Methylcobalamin
If you are a vegan and need to ensure that your body has adequate levels of vitamin B12, then supplements can be a great way to do it. The most common form of this important vitamin is cyanocobalamin, but it's also possible to get it through whole foods that contain the more bioavailable version - methylcobalamin.
Methylcobalamin is the most absorbable and long-lasting of the three forms, allowing your body to maintain healthy levels for longer than with cyanocobalamin or other less bioavailable B12 forms. This nutrient is essential for red blood cell production, energy level, and DNA synthesis. It also plays a critical role in supporting nervous system function and maintaining normal nerve function.
It has been clinically shown to improve energy levels, cognitive functioning, and mood by regulating homocysteine levels. It has also been found to boost your immune system and protect your cardiovascular health.
This vitamin B12 supplement by Naturelo is a great option for people who are looking to get their daily dose of this crucial vitamin. It offers 1000 mcg of methylcobalamin in the form of chewable tablets, which is more than enough to ensure your b12 levels are topped up on a daily basis.
These pills are made by a well-known brand, so you can expect quality. They're a cheap alternative to taking capsules, and they're incredibly convenient to take on-the-go (especially with their micro-lozenges).
They're also one of the cheapest supplements on this list per serving, so it's a good idea to have them once or twice a week to keep your levels topped up.
Methylcobalamin has been shown to support nerve tissue, promote better sleep, and convert oxidizing metabolite homocysteine into the amino acid methionine. This is especially helpful for those with lower levels of this nutrient who are on a plant-based diet.
The best vegan b12 supplements are those that offer both methylcobalamin and adenosylcobalamin, so your body can maintain optimal levels of this important vitamin for longer. They should also be sourced from organic sources and have no added fillers or other ingredients.
2. Cyanocobalamin
Vitamin B12 is essential to human health, and it's needed for hundreds of important processes in the body. It helps produce red blood cells, increases energy production and metabolism, protects nerve cells, improves cognitive abilities, builds muscle mass, and much more. Taking a high-quality, organic b12 supplement is one way to ensure you're getting the right amount of this vital vitamin.
There are several types of b12 supplements available, including cyanocobalamin and methylcobalamin. Both can increase b12 levels, and both are safe to take as a vegan.
Cyanocobalamin is a synthetic form of vitamin B12 that doesn't naturally occur in the body, so it's more often found in supplement form. It can be converted to methylcobalamin and adenosylcobalamin, the active forms of this vitamin that are used by your body to function properly.
Methylcobalamin is a more bioavailable form of B12 than cyanocobalamin. It can be more easily absorbed by your body and may also be more effective in preventing B12 deficiency.
Both cyanocobalamin and methylcobalamin contain a cobalt ion surrounded by a corrin ring. However, cyanocobalamin contains a cyanide molecule attached to it, while methylcobalamin doesn't.
Taking a cyanocobalamin vitamin B12 supplement can help prevent B12 deficiency and improve your overall health. It can be taken as a liquid, tablet or capsule, and some people prefer the liquid option because it doesn't require digestive enzymes to break it down in the stomach or intestines.
If you have any questions or concerns about which type of b12 supplement is best for you, talk to your healthcare pro. They can order bloodwork and work with you to find the right solution.
Your provider will recommend which form of cyanocobalamin is best for you. You might need to start with an oral cyanocobalamin supplement or nasal spray, then you can switch to an injection once your doctor is satisfied that you're improving. The injectable form can cause some side effects in people with kidney problems.
If you're a vegan, you can get enough cyanocobalamin through fortified foods such as fortified soy milk and fortified orange juice. If you can't find these foods, it's a good idea to start with a daily supplement that provides 25-100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg.
3. Adenosylcobalamin
Adenosylcobalamin is one of the two natural, bioactive coenzyme forms of vitamin B12 that can be directly used by the body without conversion. These bioactive coenzyme forms can be found in a number of different supplements and some fortified foods such as bread, snack bars, breakfast cereals, daily, and milk.
Adenosylcobalamin supports healthy methylation pathways in the body, maintaining cellular health and function, supporting normal DNA synthesis, and aiding detoxification processes. It also reduces methylmalonic acid or MMA levels in the body, a metabolic acid that can inhibit normal fatty acid synthesis and damage the nervous system over time.
It also plays a vital role in carbohydrate, fat and protein metabolism, ensuring that the mitochondria can effectively use these nutrients to produce energy. When the body is unable to properly metabolize these substances, symptoms can include exercise intolerance, fatigue, pain, and mitochondrial problems.
In addition, adenosylcobalamin is an important part of the production and synthesis of myelin, the fatty sheath that protects nerve cells and allows them to send signals quickly and efficiently throughout the brain and body. It is also essential for maintaining normal neurological function and reducing the risk of dementia.
The body converts adenosylcobalamin into methylcobalamin in the liver and stomach. Consequently, a supplement that contains both methylcobalamin and adenosylcobalamin will be more effective than a methylcobalamin-only supplement.
Adenosylcobalamin also reduces homocysteine levels in the blood, a compound that can cause vascular damage and contribute to chronic disease. This is because adenosylcobalamin helps the body convert homocysteine into cystathionine, an amino acid that can be used by the body as a building block of energy and other molecules.
Finally, adenosylcobalamin supports the health of red blood cells that transport oxygen to the tissues in the body. This is a crucial step in keeping your health and immune system healthy.
Adenosylcobalamin works alongside methylcobalamin to ensure your vitamin B12 needs are met. It is also helpful for vegans who do not eat meat, fish or eggs because it does not have a cyanide side group and can therefore be absorbed into the body easier than other types of vitamin B12. Adenosylcobalamin, like methylcobalamin, is safe to take if you are pregnant or nursing.
4. Hydroxocobalamin
Vitamin B12 is one of the most important nutrients for a healthy vegan diet. It helps your body use fat and carbohydrates for energy, make new protein, and support nerve function. If you’re not getting enough of this vitamin from your diet, you may need to take a vitamin B12 supplement.
A vitamin B12 deficiency can cause anemia, stomach problems, and damage to nerves. It is more common in the elderly, but can also occur in people with certain health conditions (such as poor nutrition or stomach/intestinal problems).
Taking a vitamin B12 supplement can help raise your levels of this vitamin. It can also prevent anemia and other symptoms if you have a condition that causes your body to make less blood cells (called megaloblastic anemia).
The best organic b12 supplement for vegans is hydroxocobalamin, which is produced by microorganisms in the digestive tract. This form of the vitamin is absorbed in the body and converted into methylcobalamin and adenosylcobalamin, which your cells can then absorb and use.
It’s also used to treat a serious disease called Leber optic atrophy, which occurs when the brain doesn’t make enough B12-producing nerve cells. It can also be an antidote to cyanide poisoning, which can happen when you breathe smoke from closed-space household or industrial fires or swallow a substance that contains cyanide.
If you have a vitamin B12 deficiency, your doctor can prescribe an injection of this drug to help you raise your levels of the vitamin. You will usually receive this drug at a clinic or hospital. Your doctor will check your vitamin B12 levels before starting this treatment and may adjust your dose if needed.
This medicine is given slowly through an IV (intravenous) tube. It can take about 15 minutes to be absorbed by the body. You will also need to have your potassium level checked before and during your treatment.
You should only take this medication if you have a health condition that makes it hard for your body to produce healthy cells. You should also tell your doctor if you are pregnant or breast feeding. You might need to start taking the medicine sooner if you have a high risk of getting a serious illness from your vitamin B12 deficiency.
