Doctors and nutritionists generally agree that it’s best to receive vitamins and minerals by eating a diverse and healthy diet full of nutrient-rich foods. Sometimes, however, due to health issues, allergies, or other dietary restrictions, individuals must make up for deficiencies in their diets with helpful products like supplements. 

Some of the best vitamin B12 foods include clams, sardines, tuna, trout, salmon, beef, eggs, milk and dairy products, and fortified breakfast products like certain cereals. Since many sources of vitamin B12 come from animal products, people with vegan or vegetarian diets may struggle to find adequate sources of vitamin B12 from their diet alone. Pernicious anemia is another possible cause of vitamin B12 deficiency. 

There are also a wide variety of administration methods that can benefit children and elderly people as well, in addition to healthy adults. If you find yourself wondering, “Is liquid B12 better than pills?” or “What happens if you swallow sublingual tablets?” – remember that it’s best to always consult your doctor or primary care physician before starting or stopping any new dietary supplements. By consulting with qualified healthcare professionals, you can ensure that there will be no conflicts or adverse reactions to other medication you may be taking – and you can also potentially find a relatively simple multivitamin solution or something similar to help make up for any deficiencies that may come about as a result of your nutrient intake. 

As to whether or not sublingual B12 is superior to B12 pills, it depends upon who you ask. As for how many B12 pills equal a shot of liquid B12, again, that may vary from manufacturer to manufacturer. It’s of the utmost importance to read labels carefully to understand dosage amounts and ensure that you are receiving the appropriate amount. 

Common B12 Side Effects

When trying to determine which vitamin B12 is best for your needs, it’s important to consider all of the vitamin B12 benefits and side effects. When your body receives the appropriate amount of vitamins or nutrients, there are generally no noticeable side effects. However, ingesting more than the daily recommended amount, especially over a longer period of time, can have negative impacts on your health.

According to the Mayo Clinic, some common vitamin B12 side effects when ingesting more than the daily recommended amount include diarrhea, headache, nausea or vomiting, fatigue or weakness, and a tingling sensation in the hands and feet (1). For many people, however, the risk of overdosing on vitamin B12 is quite low. As long as an individual does not regularly consume more than the recommended daily amount of vitamin B12 (or any vitamin or mineral, for that matter), the health risks are virtually negligible. 

The best time to take vitamin B12 is generally in the morning since they can provide a burst of energy, and taking them before bedtime may cause some individuals to have difficulties falling asleep. Since vitamin B12 is water-soluble, it’s generally best to take any B12 supplements “on an empty stomach with a glass of water” to help the body absorb and utilize the vitamin (2). 

Some manufacturers also offer sublingual vitamin B12 tablets that are designed to dissolve under the tongue to enable quick absorption into the bloodstream without having to pass through the entire digestive system. This is particularly beneficial for people with digestive issues or people who may struggle with chewing or swallowing pills. 

Choosing the Right B12 Solution for You

The debate about which option is best – between sublingual B12 vs. injection, B12 sublingual vs. pill, B12 nasal spray vs. injection, etc. – will likely continue as health scientists and doctors learn more about how human bodies absorb and use necessary vitamins and minerals. For most people, a simple discussion with a trusted healthcare professional ought to be enough to determine whether B12 supplements are appropriate for you. 

By consulting with your doctor or primary care physician, you can determine whether or not vitamin B12 supplements would be appropriate for you and what form of administration would be best. For some people, taking B12 supplements sublingually may be the most effective way to ensure their bodies receive the necessary nutrients in order to survive – for others, a simple pill or gummy or dissolvable tablet may suffice. It all depends upon the individual’s diet and unique healthcare needs; there are no one-size-fits-all solutions when it comes to nutrition and healthcare. 

If you are someone who suffers from a vitamin B12 deficiency or if you are struggling to ingest enough vitamin B12 through your diet alone, there are numerous options for supplements that you can pursue. 

Resources

1. Mayo Clinic Staff. “Vitamin B-12.” Mayo Clinic, 17 July 2021, https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663. 
2. Cleveland Clinic Staff. “The Best Time to Take Vitamins” Cleveland Clinic Health Essentials. 26 April 2021. https://health.clevelandclinic.org/the-best-time-to-take-vitamins/.