This makes it unlikely that you’ll experience adverse side effects from taking too much. Liquid vitamin B12 supplements are considered safe for most people.īecause water-soluble vitamins like vitamin B12 are regulated by the kidneys, any excess that your body doesn’t need will be excreted in your urine. Follow the manufacturer’s instructions or ask a healthcare professional for advice. Most supplements vary in vitamin B12 content and dosage. The RDA for vitamin B12 for most people is 2.4 mcg per day. There are no official dosage recommendations for liquid vitamin B12 supplements.įor reference, these are the Recommended Dietary Allowances (RDA) for vitamin B12 by sex and age group - indicating the daily amount needed for healthy individuals ( 25): This is another reason why it’s important to look closely at the manufacturer’s instructions for the product. The amount of vitamin B12 included in a supplement varies between brands. It’s worth noting that liquid vitamin B12 supplements often contain other ingredients, like fruit and vegetable extracts, glycerin, sweeteners, and more. Still, it’s best to consult with your doctor first, since nutrient needs vary from person to person and liquid vitamin B12 supplements could interact with other medications or supplements. Most manufacturers also recommend a specific dosage. They typically come in a small bottle that includes an eyedropper syringe for administration. Many brands of liquid vitamin B12 are available in stores and online. SUMMARYĪ vitamin B12 deficiency can cause a range of mild to severe side effects, including anemia, weakness and fatigue, and birth defects in infants. It appears that maintaining adequate blood levels of the vitamin, like through supplementation, does improve birth outcomes ( 21, 22, 23, 24). Researchers are still exploring how oral supplements are best used to prevent these side effects. Vitamin B12 deficiency can be especially dangerous for those who are pregnant or breastfeeding.Ī lack of the vitamin during these phases can cause cognitive and developmental delays, neural tube defects, and low rates of weight gain in infants, also known as failure to thrive ( 19, 20). However, if you’re already getting enough of the vitamin from your diet, it’s unlikely that you’ll notice any changes to your energy levels by taking a vitamin B12 supplement. So, if you’re deficient in vitamin B12, taking a supplement could help you feel more energetic. What’s more, vitamin B12 deficiency can cause anemia, which is associated with lower energy levels. Vitamin B12 helps your body metabolize food and turn it into energy. In theory, this statement does have some truth behind it. It’s commonly claimed that vitamin B12 improves energy levels. Could boost energy levels in cases of deficiency Oral vitamin B12 supplements are a common and effective way to normalize B12 blood levels and prevent vitamin B12 deficiency anemia ( 15, 16, 17, 18). Severe cases can even damage the heart and nervous systems. When the body is unable to produce as many healthy red blood cells as it needs, which is often the case with a vitamin B12 deficiency, it leads to a condition called anemia ( 11, 14).Īnemia makes you feel weak and fatigued. Vitamin B12 is crucial to your body’s production of red blood cells. It may even have a few additional health benefits. In severe cases of malabsorption or in people with risk factors for vitamin B12 deficiencies, a liquid supplement could help prevent deficiency and associated symptoms. The fourth form, cyanocobalamin, has a unique chemical composition and is typically used in supplements. There are four forms of vitamin B12 supplements, three of which are chemically identical to vitamin B12 found in foods. Still, when used in supplements, they’re produced in a lab rather than being isolated from natural sources. The other three are chemically identical to the vitamin B12 that’s found in foods. Of these, cyanocobalamin may be considered the most synthetic, as it has a different chemical composition than naturally occurring vitamin B12. The most common types of vitamin B12 supplements are ( 6, 10): Synthetic vitamin B12 supplements usually have cobalamin in their name. They’re made by combining the element cobalt with other compounds, like derivatives of cyanide and methane ( 8, 9).Īnother name for vitamin B12 is cobalamin. On the contrary, liquid vitamin B12 supplements are made synthetically in laboratories using microbes and other chemical processes. Some grains, like breakfast cereals and nutritional yeast, are also fortified with the nutrient ( 6, 7). Naturally occurring vitamin B12 is mostly found in animal foods, including meat, poultry, seafood, eggs, and dairy products.
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