How we pick our products
There are numerous vitamins in different types in almost every food. Everyone knows that vitamins have many benefits and there are also plenty of products that have been formulated with certain vitamins. Especially vitamin B12 is often present on the market.
In our vitamin B12 tablets test 2022 we would like to give you the most important information and explain the effect and application. We would like to give you an overview of the intake, scientific background and the necessary criteria for the purchase of vitamin B12 tablets.
Contents
- 1 Summary
- 2 The Best Vitamin B12 Tablets: Our Picks
- 3 Buying and evaluation criteria for vitamin B12 tablets
- 4 Guide: Frequently asked questions about vitamin B12 tablets answered in detail
- 4.1 What are vitamin B12 tablets and how do they work?
- 4.2 When and for whom is it useful to take vitamin B12 tablets?
- 4.3 What are the side effects of vitamin B12 tablets?
- 4.4 How much do vitamin B12 tablets cost?
- 4.5 What types of vitamin B12 tablets are there?
- 4.6 How should vitamin B12 tablets be dosed?
- 4.7 What alternatives are there to vitamin B12 tablets?
- 4.8 How can you recognise a vitamin B12 tablet deficiency?
Summary
- Vitamin B12 tablets belong to the food supplements and can be taken with every meal.
- Vitamin B12 is responsible for the formation of red blood cells, the nervous system and the breakdown of fatty acids.
- There are hardly any side effects from an overdose of vitamin B12 tablets when absorbed through the gastrointestinal tract.
The Best Vitamin B12 Tablets: Our Picks
Buying and evaluation criteria for vitamin B12 tablets
When buying vitamin B12 tablets, you can pay attention to various aspects, such as:
By making the right choice for you, you can save money and also ensure that you don’t give your body anything it doesn’t need. Therefore, always look for high quality and, if necessary, ask to see the manufacturer’s certificates.
Package contents
You can buy vitamin B12 tablets in different sizes and packaging. If they are in a plastic tin, they are usually a lot of tablets and number around 200.
However, there are also film-coated tablets that are individually packaged in a box. These do not contain as many tablets and there are only about 100 of them. However, the average number of tablets per pack is 180.
The size of the package has nothing to do with the contents. A large package does not mean that there are more tablets in it.
Active ingredient
Vitamin B12 is available as a preparation for B12 supplementation in various forms, both natural and synthetic. The substances found in vitamin B12 tablets are called cyanocobalamin, adenosylcobalamin, methylcobalamin and hydroxocobalamin.
The effect is the same only the active ingredient can vary. While bioactive substances that occur naturally in food are an active ingredient for vitamin B12 tablets, synthetic substances can also be used as an active ingredient for vitamin B12.
Dosage
Depending on the manufacturer and size of the vitamin B12 tablet, the dosage will vary. The dosage is measured in micrograms and can also be highly dosed in small tablets.
250 – 500 micrograms are in the middle range of dosage strength. 1000 micrograms are already high doses. In addition, there are different recommendations for use for each product.
Vegan
Many people find it important that supplements are vegan and herbal. Mostly, this is also marked on the packaging whether the product is vegan.
The active ingredient of vitamin B12 tablets can also be of plant origin and is therefore also vegan. Alternatively, there is also a label for vegetarian.
Guide: Frequently asked questions about vitamin B12 tablets answered in detail
In order to inform you comprehensively about the effectiveness of vitamin B12 tablets and to give you an understanding of the current state of science, we have summarised all the important information in the following sections.
What are vitamin B12 tablets and how do they work?
It is significantly involved in various metabolic processes in the body, including the breakdown of fatty acids. Its central role in the metabolism of the vitamin folic acid also makes it important for blood formation. (1, 2)
The expected effect of vitamin B12 tablets is due to one of the following ingredients in each case:
- Cyanocobalamin
- Hydroxocobalamin
- 5 – Deoxyadenosylcobalamin
- Methylcobalamin
Vitamin B12 can be taken in tablet form but also in liquid form. It belongs to the food supplements.
Vegans in particular use vitamin B12 tablets because they do not consume animal foods.
Vitamin B12 tablets for the nervous system
Vitamin B12 has many different tasks and functions in the organism. It is especially needed in the nervous system. There it forms, regenerates and protects the so-called myelin sheath that surrounds the nerve cells.
(Image source: CDC / Unsplash)
When a person is well supplied with vitamin B12, it can protect the brain and nervous system from damage in old age, so that dementia and Alzheimer’s disease develop significantly less often or more slowly. It helps regenerate nerve cells and therefore ensures good concentration and a healthy brain into old age. (3)
Vitamin B12 tablets against tiredness and fatigue
Vitamin B12 is important for energy metabolism. It ensures cell renewal and blood cell formation in the bone marrow. A deficiency of blood cells leads to anaemia, which is manifested by fatigue.
Stress-related or mental fatigue can be reduced by almost half by taking vitamin B12. Recommended for fatigue is 10 to 50 micrograms of vitamin B12 as methylcobalamin. B vitamins are ideally taken in a combination preparation, as they support each other in their effect. (4)
Vitamin B12 for cell formation and division
Vitamin B12 is necessary for the formation and regeneration of the body’s cells and is thus important for all growth processes that involve cell division.
Among other things, it is involved in the formation of human genetic material (DNA) and assumes important functions in the maturation of blood cells in the bone marrow as well as in the formation and regeneration of nerve cells. (5)
When and for whom is it useful to take vitamin B12 tablets?
However, you do not only need to take vitamin B12 tablets in case of a deficiency, but you can also take it with every meal in the long term.
These are the classic complaints or areas of application that are treated by taking vitamin B12 tablets, although there is not clear scientific evidence for everything:
- Sensitivity disorders up to paralysis
- burning tongue
- Tingling in arms and legs
- Gait instability, increased tendency to fall
- Muscle weakness
- Tiredness, lack of concentration
- Headaches
- Depression
- Confusion
- Hair loss
- Anaemia
Since vitamin B12 is also found in natural foods, you can also ensure a good vitamin balance with the right diet.
What are the side effects of vitamin B12 tablets?
Based on the data available in 2015, the EFSA did not recommend any known health risks when taking food supplements, which is why no maximum dose or maximum daily intake is given. (6)
Regular overdose of isolated vitamin B12 supplements may increase the risk of lung cancer, especially among male smokers. (7) When vitamin B12 is administered directly into the bloodstream, immunologically induced skin reactions such as eczema, acne or urticaria have been observed on the one hand.
However, these side effects do not pose any lasting danger due to their reversibility. On the other hand, serious reactions such as anaphylactic shock can occur, albeit only in rare cases. (8)
How much do vitamin B12 tablets cost?
In the table below, we have listed the prices of the most common dosage forms:
| Dosage form | price per 1 microgram |
|---|---|
| Pressed tablets | approx. 0.40 euros |
| Lozenges | approx. 0.20-0.40 euros |
| Effervescent tablets | approx. 1.15 euros |
| Capsules | approx. 0.60 euros |
Effervescent tablets are the most expensive, because they usually come in oblong containers and are only available in small quantities. Effervescent tablets also have a lower dosage (approx. 150 micrograms) than the other dosage forms listed.
For the cheapest lozenges, the quantity per package is between 30 and 60 pieces, and for capsules or compressed tablets the average is even 100 pieces. Here, the dosages are between 500 and 1000 micrograms.
What types of vitamin B12 tablets are there?
| Type | Description |
|---|---|
| Pressed tablets | They are in solid form and are taken orally. They are usually taken with a large glass of water. |
| Lozenges | You put the tablet on or under your tongue and wait until it has dissolved. |
| Effervescent tablets | The tablet is dissolved in a glass of water and then you drink the mixture. |
| Capsules | They are filled with the active substance as a powder and are taken orally. They are usually taken with a large glass of water. |
We will explain the advantages and disadvantages of both options in more detail in the next few paragraphs.
Pressed tablets
There are different sizes of pressed vitamin B12 tablets. Film-coated tablets or small round tablets are often used. They are packaged in plastic boxes and usually have a large number of pieces.
The compressed tablets are one of the most common types of vitamin B12 tablets. Depending on the manufacturer, the dosage and size varies. Artificial flavourings or other additives are usually not used.
(Image source: Amanda Jones / Unsplash)
The only thing you need to take them is a glass of water, as you should take the tablets with plenty of liquid.
Lozenges
You can also take vitamin B12 like a delicious sweet by getting lozenges. You can simply put them on or under your tongue and they will dissolve by themselves.
There are many different flavours, which makes it much easier and tastier to take. Especially people who have problems taking tablets can benefit from lozenges.
Effervescent tablets
Effervescent vitamin B12 tablets are often quite large and sold in oblong packaging. Taking them is very easy and all you need is a glass of water. The tablet is placed in the glass of water and it dissolves.
All you have to do is drink the mixture and you have taken your vitamin. Many of the effervescent tablets also have a fruity flavour like lemon or pomegranate. So it’s like drinking a glass of lemonade.
Capsules
Vitamin B12 capsules are similar to the pressed tablets. The capsules contain a powder with the active ingredient. There are different dosages that you can choose from depending on your preference.
(Image source: Michelle Blackwell / Unsplash)
It is also recommended to take the capsules with plenty of liquid. The capsules are usually packaged in 100-piece containers and are intended to be taken daily.
Now that you have gathered enough information about the variety of vitamin B12 tablets, we would like to give you some more information.
How should vitamin B12 tablets be dosed?
However, there are differences depending on the age of the person. Infants have an estimated adequate intake of 0.5 to 1.4 micrograms per day. The older the child gets, the more he or she can consume daily.
From the age of 13, however, a value of 4 micrograms per day can be taken. Exceptions are made for pregnant women who need 4.5 micrograms daily and breastfeeding women who should even receive a value of 5.5. (11)
What alternatives are there to vitamin B12 tablets?
| Alternative | Description |
|---|---|
| Vitamin B12 drops | Vitamin B12 drops are a highly concentrated liquid where 1-2 drops daily are usually sufficient. These drops are dissolved in water and can then be drunk. |
| Vitamin B12 Spray | The vitamin B12 spray is also in liquid form and is dosed with one pump shot into the mouth per day. Usually the spray has a fruity taste. |
| Vitamin B12 vials | The vitamin B12 vials are small drinking ampoules with liquid vitamin B12. One bottle a day is sufficient. |
How can you recognise a vitamin B12 tablet deficiency?
A vitamin B12 deficiency only occurs when less of the vitamin is consumed over a long period of time and the reserves are exhausted. This is the case, for example, with a vegan or vegetarian diet, as the body absorbs the vitamin mainly from animal products.
Inflammations of the gastric mucosa or the intestines can also lead to a vitamin B12 deficiency, which leads to a disturbance in the absorption of the vitamin. In addition, taking certain medications for diabetes or heartburn and stomach ulcers can also trigger a deficiency. (9)
The first signs of a vitamin B12 deficiency include anaemia. This occurs more often in women than in men due to menstruation or pregnancy. Breastfeeding and elderly people who rarely consume animal products are also more likely to be affected.
To be sure, you can then take a blood or urine test to find out whether you really are deficient in vitamin B12. There is also a self-test for the blood test, a so-called Holo-TC test, in which you can take a sample at home and then send it to the laboratory.
It’s best to ask at a drugstore or pharmacy, or you can order this test online to take home. (10)
Image source: Brown / 123rf
References (11)
1.
Vitamin B12 (auch: Cobalamin) zählt zu den wasserlöslichen Vitaminen und umfasst mehrere Verbindungen, die allesamt ein Ringsystem aufweisen, das Kobalt enthält. Vitamin B12 ist wesentlich an verschiedenen Stoffwechselprozessen im Körper beteiligt, darunter am Abbau von Fettsäuren. Seine zentrale Bedeutung für die Verstoffwechslung des Vitamins Folsäure (Folat) macht es zudem wichtig für die Blutbildung. Vitamin B12 kommt ausschließlich in tierischen Nahrungsmitteln vor.
Source
2.
Eine Übersicht verschiedener Studien und Ergebnisse bei den jeweiligen Vitamin B12 Wirkstoffen.
Source
3.
Vitamin B12 wird in nur winzigen Mengen benötigt, ist aber dennoch ein äusserst wichtiges Vitamin. Es schützt das gesamte Nervensystem, hilft bei der Regeneration von Nervenzellen und sorgt daher für gute Konzentrationsfähigkeit und ein gesundes Gehirn bis ins hohe Alter.
Source
4.
Folsäure und Vitamin B12 sind wichtig für die Zellerneuerung und Blutzellbildung im Knochenmark. Ein Mangel an Blutzellen führt zu Blutarmut, die sich durch Müdigkeit zeigt.
Source
5.
Vitamin B12 ist ein lebensnotwendiger Nährstoff und an zahlreichen Prozessen im Körper beteiligt. Dazu zählen zum Beispiel Zellteilung, Blutbildung und Nervenfunktion.
Source
6.
Die Bedeutung seiner Anwesenheit bzw. Nicht-Anwesenheit in der rein pflanzlichen Ernährung ist definitiv hervorzuheben; allerdings wird kaum über mögliche Vitamin B12 Nebenwirkungen gesprochen, denn eine Überversorgung mit Cobalamin ist auch möglich, dafür gibt es beispielsweise pathologische Ursachen. Aber nicht nur durch Erkrankungen bedingt kann uns das essenzielle Vitamin potenziell zum Verhängnis werden. Vor allem hochdosierte Präparate sowie parenterale Gaben können unerwünschte oder gar gefährliche Vitamin B12 Nebenwirkungen hervorrufen.
Source
7.
Die erhöhte Einnahme von Vitamin B6 (> 20 mg/Tag) und Vitamin B12 (> 55 µg/Tag) über einen Zeitraum von 10 Jahren indiziert ausschließlich bei Männern, überwiegend unter Rauchern, ein erhöhtes Lungenkrebsrisiko. Insgesamt konnte eine Verdoppelung des Risikos nachgewiesen werden.
Source
8.
Bei der Verabreichung von Vitamin B12 unter Umgehung des Magendarmtraktes wurden einerseits immunologisch bedingte Hautreaktionen, wie Ekzem, Akne oder Urtikaria, beobachtet. Diese Nebeneffekte bergen jedoch aufgrund ihrer Reversibilität keine nachhaltige Gefahr in sich. Andererseits kann es, wenn auch nur in seltenen Fällen, zu schwerwiegenden Reaktionen, wie dem anaphylaktischen Schock kommen; dabei handelt es sich um eine maximale Überempfindlichkeitsreaktion des Immunsystems mit unterschiedlich ausgeprägten Schweregraden, welche jedoch akut lebensbedrohlich sein kann
Source
9.
Ein Vitamin B12-Mangel macht sich oft erst nach Jahren bemerkbar, weil der Körper über große Vitamin B12-Depots verfügt. Eines der ersten Symptome ist Blutarmut. Zudem kann ein Vitamin B12-Mangel Haarausfall, Gedächtnisschwäche, depressive Verstimmung und weitere Symptome auslösen.
Source
10.
Müdigkeit, Schwäche, Haarausfall und Probleme mit der Konzentration – viele Beschwerden, die bei einem Vitamin-B12-Mangel auftreten können, sind schwer zuzuordnen.
Source
11.
Schätzwerte für eine angemessene Zufuhr
Source
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