The human body has a remarkable ability to regulate itself, producing various enzymes and proteins that help its systems run smoothly on a daily basis. However, many of the daily processes the body performs also require a bit of outside assistance in the form of the vitamins and minerals obtained from eating a well-balanced diet. Each individual nutrient plays its own special role in maintaining overall wellness, supporting different systems and promoting the health of cells. Some of the most important of these nutrients include vitamins A, C, D, E, and K, the B complex vitamins, zinc, iron, calcium, magnesium, and selenium. In this article, we will pay particular attention to one of the B vitamins, vitamin B12 (also known as cobalamin), and explore not only its role in maintaining a healthy body, but also any added benefits it may provide.

The B complex vitamins make up 8 of the 13 vitamins that are typically considered to be essential for daily consumption. Each of these 8 vitamins has its own job in the body, often involved with boosting neurological or metabolic functions, and vitamin B12 is no exception. Its influence extends to a few different areas of the body, most notably the cardiovascular system and the brain. Vitamin B12 assists in the production of red blood cells, making it an important resource to combat the development of anemia, a blood condition brought on by the lack of red blood cells (1). Alongside the creation of red blood cells, this important nutrient also contributes to DNA synthesis. As the carrier of genetic information, DNA is essential to every cell in your body, so the reach of vitamin B12 certainly extends far and wide. Its role in the central nervous system mostly consists of keeping brain and nerve cells healthy in order to facilitate neurological function and development (2).

Along with the other B complex vitamins, vitamin B12 belongs to the water-soluble category of vitamins. Unlike fat-soluble vitamins which have their excess amounts stored in the fatty tissue and liver, excess amounts of vitamin B12 exit the body fairly quickly, meaning that it is very important to replenish your body’s B12 levels on a daily basis. Vitamin B12 is found in a variety of foods, mainly animal products, such as beef, liver, chicken, fish (trout, salmon, tuna fish), milk, yogurt, cheese, and eggs (3). There is also the option of boosting your B12 intake via a liquid vitamin B12 supplement. This may be a good option for vegans or anyone who typically avoids regularly consuming animal products. From liquid multivitamins containing B12 to vitamin B12 liquid drops, there are numerous options available for supplements. Read on to find out more about these options, their benefits, and how to begin selecting the right one for you.

Best Liquid B12

Before we launch into a discussion of the best liquid B12 supplement, let’s first consider a common question: “Is liquid B12 better than pills?” We believe that liquid supplements are generally a better option than pills or solid supplements mainly for their increased absorption rates. Solid supplements like gummies, tablets, and capsules require your body to perform an extra step that liquids do not: digestion. Digesting the outer barrier of the supplement in order to reach the nutrients inside takes time and may result in some or all of the dosage leaving your body before it has had the chance to absorb. With a liquid supplement, nutrients are already present in their liquid forms with no outside barrier, eliminating the need for digestion and ensuring that your body has ample time to absorb the full dosage.

There are various health benefits associated with vitamin B12, as we will touch on in the next section, but the main goal of taking a supplement should be to maintain a healthy amount of that particular vitamin or mineral in your body. For this reason, the best B12 supplement for weight loss and the best B12 supplement for energy will usually be very similar. These supplements should contain about the recommended daily amount of vitamin B12 (2.4 micrograms) without exceeding it too heavily (4). Lots of supplements boast about higher amounts of micronutrients, but your body typically rids itself of excessive quantities of water-soluble vitamins. Therefore, taking a supplement that contains nutrients in amounts that far exceed their daily recommended amounts is sometimes dangerous. Always consult with a physician before adding any type of supplement to your routine.

If you are interested in the best vitamin B12 and D supplement, or any other combination of nutrients, you may want to consider trying a multivitamin. Multivitamins usually contain the daily recommended amounts of a variety of essential micronutrients, allowing you to boost your body’s health with one easy solution. Better Family’s Liquid Daily Multivitamin is a great example. Along with your daily amount of vitamin B12, our diverse blend of nutrients includes the rest of the B complex vitamins along with vitamins A, E, D, and K, as well as important minerals like zinc, iodine, chromium, and selenium. This all-in-one liquid solution can be consumed sublingually and is more concentrated than other liquid multivitamins, making it the standout choice among competitors for fast absorption of only the highest quality micronutrients. Both safe and effective, our Liquid Daily Multivitamin is a great choice for any household and can be given to family members of all ages.

Vitamin B12 Benefits And Side Effects

If you are considering a supplement that contains B12, it is important to keep in mind any potential vitamin B12 benefits and side effects before you make your choice. Liquid B12 benefits are typically associated with increased energy and neurological function. An additional role that B12 plays in the body is the breaking down of foods, converting them into the glucose that powers cells (5). This increased metabolic function can lead to an energy boost, with some people even electing to swap in a B12 supplement in place of their afternoon cup of coffee to combat the 2PM feeling without the need for caffeine or sugars. Thanks to its part in the maintenance of healthy brain cells, B12 may also both boost neurological function and reduce symptoms of depression, helping to synthesize the mood regulating chemical serotonin (6).

Vitamin B12 benefits for males specifically may be linked to its ability to decrease homocysteine (a protein linked to the development of heart disease) levels, as males are generally at an increased risk for heart disease compared to females (7). And, due to the role of B12 in the development of the brain and nervous system, healthy levels of this nutrient are also an essential aspect of a healthy pregnancy, helping to decrease the risk of neural birth defects (8).

As far as liquid B12 side effects, there typically are not many to worry about as long as you take the vitamin in healthy amounts. Potential risks of taking a B12 supplement may arise if any of the following contraindications apply to you: low amount of potassium in the blood, Leber's hereditary optic atrophy, or atrophic gastritis (9). You should always consult with a physician before taking any form of supplement, especially if you suffer from pre-existing conditions. A less common form of B12 supplement is injection. Typically only used to treat extreme deficiencies, the side effects of B12 injection may be more noticeable. The potential B12 shot side effects include mild diarrhea, itching, skin rash, headache, dizziness, nausea, vomiting, and a few others (10). But remember, these are side effects of injection specifically, and most B12 supplements are healthy as long as they are taken in recommended doses and without pre-existing conditions.

How To Take Sublingual B12 Drops

Another popular form of liquid B12 supplement is B12 liquid drops. Liquid drops are a convenient way to take any supplement, as they can be dispersed directly into the mouth or added to a favorite beverage. Oftentimes, the best vitamin B12 liquid drops can be taken sublingually as well. The word “sublingual” may sound complicated at first, leaving many people wondering how to take sublingual B12 drops. But all it means is that instead of dispersing the liquid drops on top of your tongue or drinking them in a beverage, you place them directly beneath the tongue. The difference when it comes to vitamin B12 sublingual vs oral is that sublingual application may result in slightly faster absorption rates (11).

You may be wondering what happens if you swallow sublingual B12 instead of placing it under the tongue. Medicines that are intended only to be taken sublingually will generally not work if swallowed, so be sure to take your supplements as directed. Additionally, since B12 may provide an energy boost, the best time to take sublingual vitamin B12 or any other B12 supplement is typically in the morning in order to avoid affecting your sleep schedule (12).

Similar to oral B12 supplements, the B12 under tongue side effects are typically uncommon as long as you take your supplement in healthy amounts. Read on to learn more about dosage instructions, including the vitamin b12 sublingual dosage.

Vitamin B12 Overdose

As you may be able to infer from the lack of frequent side effects, vitamin B12 overdose is very uncommon. Generally, you would have to take extremely excessive amounts of B12 over an extended period of time to experience intense side effects, as water-soluble vitamins are not stored in the body. Still, it is important to make sure you stay within the recommended daily dosage of B12 in order to avoid causing harm to your body. Below is the recommended daily amount of B12 for various age groups according to the National Institutes of Health (13):

• Birth to 6 months: 0.4 mcg
• Infants 7–12 months: 0.5 mcg
• Children 1–3 years: 0.9 mcg
• Children 4–8 years: 1.2 mcg
• Children 9–13 years: 1.8 mcg
• Teens 14–18 years: 2.4 mcg
• Adults: 2.4 mcg
• Pregnant teens and women: 2.6 mcg
• Breastfeeding teens and women: 2.8 mcg

Depending on certain circumstances, such as age, pregnancy, or pre-existing health conditions, your dosage may vary from the typical recommended amount. For example, vitamin B12 dosage for seniors may be slightly higher to make up for B12 deficiency that results from a lack of animal products in the diet (14). No matter what your age or situation is, remember to always speak with a physician about your supplement plans in order to make sure you are doing what is best for your body.

Resources

1. “Vitamin B12.” Harvard School of Public Health, 2022, https://www.hsph.harvard.edu/nutritionsource/vitamin-b12.
2. “Vitamin B12 Fact Sheet for Health Professionals.” National Institutes of Health, 6 April 2021, https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional.
3. Robinson, Jennifer. “What Is Vitamin B12 Deficiency Anemia?” WebMD, 16 December 2020, https://www.webmd.com/a-to-z-guides/vitamin-b12-deficiency-anemia.
4. Mayo Clinic Staff. “Vitamin B-12.” Mayo Clinic, 17 July 2021, https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663.
5. Morris, Susan York. “Vitamins for Energy: Does B-12 Work?” healthline, 17 September 2018, https://www.healthline.com/health/b12-vitamins-for-energy.
6. Berkheiser, Kaitlyn. “9 Health Benefits of Vitamin B12, Based on Science.” healthline, 14 June 2018, https://www.healthline.com/nutrition/vitamin-b12-benefits.
7. “Throughout life, heart attacks are twice as common in men than women.” Harvard Health Publishing, 8 November 2016, https://www.health.harvard.edu/heart-health/throughout-life-heart-attacks-are-twice-as-common-in-men-than-women.
8. “Roles of Vitamin B in Pregnancy.” American Pregnancy Association, 2021, https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/vitamin-b-pregnancy.
9. “Who should not take VITAMIN B-12?” WebMD, 2022, https://www.webmd.com/drugs/2/drug-1010/cyanocobalamin-vitamin-b-12-oral/details/list-contraindications.
10. Cronkleton, Emily. “Can Vitamin B-12 Cause Side Effects?” healthline, 9 August 2019, https://www.healthline.com/health/food-nutrition/vitamin-b12-side-effects.
11. Narang, Neha & Jyoti Sharma. “Sublingual Mucosa as a Route for Systemic Drug Delivery.” International Journal of Pharmacy and Pharmaceutical Sciences, 2011, https://innovareacademics.in/journal/ijpps/Vol3Suppl2/1092.pdf.
12. “The Best Time to Take Vitamins.” Cleveland Clinic, 26 April 2021, https://health.clevelandclinic.org/the-best-time-to-take-vitamins.
13. “Vitamin B12 Fact Sheet for Consumers.” National Institutes of Health, 7 July 2021, https://ods.od.nih.gov/factsheets/VitaminB12-Consumer.
14. Plumbo, Ginger. “Vitamin B-12 Supplements Recommended for Older Adults.” Mayo Clinic, 23 September 2013, https://newsnetwork.mayoclinic.org/discussion/vitamin-b-12-supplements-recommended-for-older-adults.