B12: Signs of Deficiency, Benefits & Best Supplements

B12 is one of the most essential vitamins for energy, brain health, and red blood cell production. Without it, your body can’t function properly — and yet, many people are walking around with low or borderline levels and don’t even realise it.

In the UK, deficiency is surprisingly common — especially if you’re over 50, vegan or vegetarian, or taking medications like metformin or antacids.

In this article, we’ll cover the key benefits of B12, signs of deficiency, and the best B12 supplements you can buy right now.

---

What Does B12 Do?

Vitamin B12 (also known as cobalamin) plays a role in several major systems in the body:

• ✅ Helps your body make red blood cells and prevent anaemia
• ✅ Supports your nervous system — including memory, mood, and focus
• ✅ Converts food into energy
• ✅ Supports DNA synthesis and repair
• ✅ Helps with the production of serotonin (your feel-good brain chemical)

If you don’t have enough B12, your energy levels, brain performance, and immune system may all suffer — and you might not connect the dots right away.

---

Signs of B12 Deficiency

Even mild B12 deficiency can cause symptoms. Some of the most common include:

• Tiredness and low energy
• Brain fog or poor memory
• Tingling or numbness in hands and feet
• Mood swings or depression
• Pale skin or breathlessness
• Mouth ulcers or a sore tongue

Long-term deficiency can cause nerve damage, which may be permanent if left untreated — so it’s important to catch it early.

---

Who’s Most at Risk?

While anyone can be low in B12, certain groups are more likely to be affected:

• Vegans and vegetarians – B12 is found naturally in animal products only
• People over 50 – Absorption declines with age
• Those taking PPIs, metformin, or antacids – These reduce absorption
• People with digestive issues – IBS, Crohn’s, or coeliac disease
• Pregnant or breastfeeding women – Higher requirements

If you’re in one of these categories, a B12 supplement may be a smart long-term investment.

---

Best Forms of B12 in Supplements

There are several types of B12 used in supplements. The most common are:

• Methylcobalamin – Natural and highly bioavailable. This is the best option for most people.
• Cyanocobalamin – A synthetic form. It’s cheaper but needs to be converted by the liver.
• Hydroxycobalamin – Often used in injections. Slow-release.
• Adenosylcobalamin – Supports mitochondrial energy but is harder to find.

For day-to-day use, methylcobalamin is the most effective and easiest for your body to absorb.

---

When to Take B12

B12 is best taken in the morning because it can boost energy and alertness. Some people find it interferes with sleep if taken late in the day.

You can take it with or without food, but for people with absorption issues, sublingual tablets (dissolved under the tongue) or sprays may be better.

---

Best B12 Supplements Available in the UK

Here are some trusted B12 supplements that are easy to find online or in UK health shops:

• BetterYou B12 Spray (Methylcobalamin) – Fast-absorbing and great taste. Ideal for older adults or those with absorption issues.
• Cytoplan Methyl B12 – Food-state, sublingual tablets. Vegan-friendly and gentle on the stomach.
• Wild Nutrition B12 Plus – Food-grown form with natural cofactors. Great for long-term use.
• Nature’s Best B12 1000µg – Affordable, UK-made, and delivers a strong daily dose.

Most of these are suitable for vegans and are free from unnecessary fillers.

---

Final Thoughts

B12 isn’t just a supplement for vegans — it’s essential for anyone who wants more energy, sharper thinking, and a better mood. Because it’s water-soluble, any excess is excreted — so daily supplementation is safe for most people.

If you’re feeling tired or foggy, and especially if you fall into one of the high-risk groups, adding a high-quality B12 supplement to your routine could make a real difference. Choose a clean, well-absorbed form like methylcobalamin, and be consistent — your body (and brain) will thank you.

---

✅ Want to stay on top of your health? Read our Multivitamin Guide for the UK for no-nonsense recommendations.