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Foundational

Vitamin B12 · Methylcobalamin

Deficiency common over 50 and in vegetarians; correcting it is essential.

A
Evidence grade
Replicated human RCTs with hard endpoints

Short answer

Test blood B12 (or MMA if borderline). If low, sublingual methylcobalamin 1000 μg/day. Don't buy expensive 'active' B12 sprays unless deficient.

Product and dose overview

Vitamin B12 (Methylcobalamin) is a foundational with evidence grade A, meaning it is well-supported by replicated human trials. We track 3 products containing Vitamin B12. Typical doses range from 0.0024 to 0.5 mg per serving. The top-ranked product scores 7.6 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $109.95 per month.

Evidence grade: A Products in database: 3 Category: Foundational

Top Vitamin B12 products

ProductBrandDosePrice/mo3rd-party testedScore
MatterElysium Health0.5 mg$40.00Yes7.6
LongevityMomentous0.006 mg$109.95Yes6.2
Seed AM-02 Energy + FocusSeed Health0.0024 mg$34.99Yes5.5

Scores are editorial judgments, not a scientific standard. See how we score.

What it is

A B-vitamin your body needs for red blood cells and nerve function. Naturally in meat, fish, eggs, dairy. After ~50, stomach acid drops and absorption falls even with adequate intake.

Why people take it

Deficiency causes anemia, neuropathy, and cognitive decline. Correcting deficiency is one of the highest-return interventions in older adults.

Our verdict

Test blood B12 (or MMA if borderline). If low, sublingual methylcobalamin 1000 μg/day. Don't buy expensive 'active' B12 sprays unless deficient.

Structure & class

Cobalamin, methylated form. Cofactor for methionine synthase.

Mechanism & clinical data

IF-B12 pathway declines with age. Sublingual/high-dose oral bypasses IF requirement.

Pharmacokinetics

Days to months (liver storage).

Dose & forms

Trial dose
1 mg
/ day
Range in trials
0.5 to 5 mg
/ day
Common forms
Methylcobalamin sublingual, Cyanocobalamin (cheaper), Hydroxocobalamin

What to watch out for

Metformin depletes B12; check yearly if on it.

Where this dose comes from

The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.

When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.

Regulatory status

EUFood supplement
USDietary supplement
UKFood supplement
CANHP

Timeline

Regulatory events, evidence grade changes, and key research milestones for Vitamin B12, most recent first. Studies link to the paper; regulatory entries name and link the responsible authority.

  • 2025-04 Regulatory single source
    EU Court sharpens the bar for botanical health claims
    A Court of Justice of the European Union ruling in April 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
  • 2024-06 Regulatory confirmed
    EU report identifies 117 supplement substances as potential health risks
    The HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
    Source →
  • 2014 Research milestone
    Clarke et al. 2014 (11 trials, 22,000)
    Individual-participant meta-analysis: homocysteine lowering with B vitamins had no effect on memory, speed, executive function or global cognition in the general older population despite 26-28% homocysteine reduction.
    Source →
  • 2010 Research milestone
    Smith et al. 2010 (VITACOG)
    271 adults 70+ with MCI, 24 months of folic acid 0.8 mg + B12 0.5 mg + B6 20 mg: whole-brain atrophy slowed from 1.08% to 0.76%/year; 53% less atrophy when homocysteine >13 umol/L.
    Source →
  • 2006-12 Regulatory confirmed
    EU Health Claims Regulation adopted
    Regulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
    Source →
  • 1997 Regulatory confirmed
    EU introduces the Novel Food Regulation
    Regulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 May 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
    Source →

Landmark studies

Found in these products (3)

All products in our catalog that contain Vitamin B12, ranked by our overall score. Ranking is editorial, never paid.

Elysium Health
Matter
Cognition
Ingredients listed
4 ingredients listedlargest listed: Omega-3 (EPA/DHA) 550 mg
Price per serving
$1.33$40.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

EPA/DHA split not stored

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.6/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.33
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.elysiumhealth.com
Momentous
Longevity
NAD+ booster
Ingredients listed
8 ingredients listedlargest listed: NAC 600 mg
Price per serving
$3.67$109.95 · 30 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.2/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$2.20
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.livemomentous.com
Cognition
Ingredients listed
6 ingredients listedlargest listed: Probiotics 100 mg
Price per serving
$1.17$34.99 · 30 servings
Testing
3rd-party listed · no public lab certificate

CFU not stored

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 5.5/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

1%
of trial dose
$358.87
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with seed.com
Editorial guides

Buying guides and comparisons

Neighbouring molecules

Related ingredients

See all in Foundational →

Molecules in the same class, plus the actives most often formulated alongside Vitamin B12 in our catalogue.

Omega-3 (EPA/DHA)Asame categoryVitamin D3Asame categoryVitamin K2Bsame categoryMagnesiumAsame categoryFolate (5-MTHF)Bsame categoryZincAsame categorySeleniumAsame categoryVitamin CAsame category
Product shelves
See all in Cognition (2)See all in NAD+ booster (1)

See Vitamin B12 in context: the mechanism it acts through, the biomarker it moves, the products that dose it, and the trials that tested it.

View Vitamin B12 on the Longevity Map →

Frequently asked questions

What is Vitamin B12?

A B-vitamin your body needs for red blood cells and nerve function. Naturally in meat, fish, eggs, dairy. After ~50, stomach acid drops and absorption falls even with adequate intake.

What dose of Vitamin B12 should I take?

The trial dose in published human studies is 1 mg per day, with a range of 0.5 to 5 mg per day. Always consult a qualified clinician before starting any supplement.

Is Vitamin B12 safe?

Metformin depletes B12; check yearly if on it.

What is the best Vitamin B12 supplement?

We track 3 products containing Vitamin B12. The top-ranked product scores 7.6 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.

What is the evidence grade for Vitamin B12?

Vitamin B12 has evidence grade A, meaning it is well-supported by replicated human trials. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.

Independently checked

Data verification

Evidence grade
A
Replicated human RCTs with hard endpoints
Research dose
1 mg
Products tracked
3
Updated continuously
Safety signal
Metformin depletes B12; check yearly if on it.

Evidence grades are reviewed when new human RCTs are published. Product counts update automatically as new products are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.