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Vitamin B12

Guides and comparisons Multivitamins: how to compare daily vitamin & mineral formulas

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Vitamin B12 as capsules, tablets, lozenges, chewables, drops and sprays, with strengths from 100 mcg to 1,500 mcg in the titles. The form is named in the title or the ingredient list: methylcobalamin, adenosylcobalamin or hydroxocobalamin. The EU nutrient reference value (NRV) for vitamin B12 is 2.5 µg, so labels show large % NRV figures at these strengths. Compare the µg amount per serving and the form; packs are counted in units, or in ml for drops and sprays.

Frequently asked questions

What is the difference between methylcobalamin, adenosylcobalamin and hydroxocobalamin?

They are different forms of vitamin B12. Each has a different group attached to the cobalamin molecule: methyl, adenosyl or hydroxo, and cyano in cyanocobalamin, another form seen on labels. The nutrition table lists vitamin B12 in µg with % NRV, and the ingredient list names the form used. Some titles combine two forms.

Why do vitamin B12 labels show such large percentages?

The NRV for vitamin B12 is only 2.5 µg, and the percentage is the amount per serving divided by that value. 100 mcg is therefore 4,000 % NRV, 500 mcg is 20,000 % and 1,500 mcg is 60,000 %. Compare products by the µg amount per serving and the form; the percentage follows from the amount.

How do lozenges, chewables and sprays differ from capsules?

The form decides how the serving is counted: capsules and tablets are swallowed whole, lozenges and chewables are dissolved or chewed in the mouth, and sprays and drops are dosed by the spray or drop. Check the serving line for the number of units, sprays or drops that make one serving, and the ingredient list for sweeteners and flavourings.