Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in October 2026. Last updated: 7 October 2026.
Vitamin B12 (cobalamin) occurs almost exclusively in animal products. Those who eat plant-based, are older or use certain medicines can therefore easily get too little. At Plenthera you will find vitamin B12 as an individual supplement from Vitals with methyl- and adenosylcobalamin, in the vegan B-Complex from Plantforce, in the Elke Dag multivitamins from Vitals and naturally in beef liver capsules.
Which vitamin B12 suits you?
| Product | B12 per daily dose | Features |
|---|---|---|
| Vitals Vitamine B12 1000 µg, 100 capsules (at Plenthera) | 1000–2000 µg (1–2 capsules) | 500 µg methylcobalamin + 500 µg adenosylcobalamin per capsule; vegan pullulan capsule |
| Plantforce Vegan Vitamin B-Complex (at Plenthera) | 37.5 µg (1 capsule) | All eight B vitamins in food state form, vegan |
| Vitals Elke Dag multivitamins (at Plenthera) | 20–50 µg | Methyl- and adenosylcobalamin in a complete multi |
| Big Food Runderlever Capsules (at Plenthera) | 11.9 µg (6 capsules) | Organic, freeze-dried beef liver; a food as the source |
| Cyanocobalamin or hydroxocobalamin (other forms on the market) | Variable | We do not currently stock these as separate products |
What is vitamin B12?
Vitamin B12 (cobalamin) is a water-soluble vitamin with cobalt at the centre of the molecule. The body uses B12 as a coenzyme in the formation of red blood cells, the functioning of the nervous system, cell division and homocysteine metabolism.
B12 is made by micro-organisms and occurs almost exclusively in animal products: meat, organ meat, fish, eggs and dairy. Seaweed and fermented products often contain forms that the body cannot use as B12. The Gezondheidsraad (Health Council of the Netherlands) therefore advises vegans to use a B12 supplement.
Absorption requires intrinsic factor, a protein from the stomach. Per meal, only a few micrograms can be absorbed in this way; of higher doses, about 1% is absorbed via passive diffusion. In older people, with long-term use of metformin or acid reducers and with stomach or bowel conditions, absorption may be lower.
EFSA specifies an adequate intake for adults of 4 µg per day, 4.5 µg during pregnancy and 5 µg during breastfeeding. Labels use 2.5 µg (RI). No upper limit has been set, because no adverse effects have been found at high intakes.
Vitamin B12 and EFSA — what is scientifically recognised?
The following health claims are authorised for vitamin B12 in Regulation (EU) 432/2012:
- Vitamin B12 contributes to normal energy-yielding metabolism.
- Vitamin B12 contributes to normal functioning of the nervous system.
- Vitamin B12 contributes to normal homocysteine metabolism.
- Vitamin B12 contributes to normal psychological function.
- Vitamin B12 contributes to normal red blood cell formation.
- Vitamin B12 contributes to the normal function of the immune system.
- Vitamin B12 contributes to the reduction of tiredness and fatigue.
- Vitamin B12 has a role in the process of cell division.
The claims apply with a daily intake that provides at least 15% of the reference intake: 0.375 µg vitamin B12 per daily dose. All products in the table comfortably reach this threshold.
Vitamin B12 at Plenthera and other forms on the market
Vitamine B12 1000 µg (Vitals) — at Plenthera
Per capsule, 500 µg methylcobalamin and 500 µg adenosylcobalamin, the two forms that the body uses as a coenzyme. Dosage 1–2 capsules per day between meals with water; you may also open the capsule and let the powder dissolve under the tongue. Plant-based pullulan capsule; deliberately without folic acid or B6, so that you can use it alongside a B-complex or multi. If pregnant or breastfeeding, consult your doctor first.
Vegan Vitamin B-Complex (Plantforce) — at Plenthera
All eight B vitamins in food state form from sprouted buckwheat from the Danish brand Plantforce, with 37.5 µg vitamin B12 per capsule. One capsule per day, 60 capsules per tub. Read more about B vitamins at vitamin B.
Vitamin B12 in multivitamins — at Plenthera
Elke Dag (20 µg), Elke Dag Platinum (40 µg) and Elke Dag 50+ (50 µg) from Vitals contain B12 as methyl- and adenosylcobalamin. Have a look at the multivitamins.
Beef liver and organ meat — at Plenthera
The organic Runderlever Capsules from Big Food provide 11.9 µg vitamin B12 per 6 capsules, alongside vitamin A, folate and copper. The freeze-dried Runder Bijnier & Lever from Real Roots also contains liver; the B12 content is not stated on the label.
Other forms on the market
Cyanocobalamin is the most commonly used and stable form, which the body converts into the active forms. Hydroxocobalamin is mainly used in injections. There are also lozenges, sprays and drops. We do not currently stock these as separate products.
How do you use vitamin B12?
- If you eat a fully plant-based diet, use a B12 supplement or fortified products daily.
- Follow the dosage on the label; do not count B12 from a B-complex or multi twice if you also use an individual B12 supplement.
- If you use metformin or acid reducers long-term, are older or have complaints: have your B12 status checked via your GP.
- With a diagnosed deficiency, your doctor determines the treatment; sometimes injections are needed.
- If pregnant, breastfeeding or taking medication: consult your doctor first.
Myths and misconceptions about vitamin B12
Myth 1: "You get enough B12 from seaweed, spirulina or tempeh."
Incorrect. These products often contain B12-like substances that the body cannot use as a vitamin. Vegans need a supplement or fortified products.
Myth 2: "1000 µg is a dangerous overdose."
Incorrect. There is no upper limit for B12, because no adverse effects have been found at high intakes. Moreover, only a small proportion of such a dose is absorbed.
Combining vitamin B12 with other supplements
- Folic acid: folate and B12 work together in homocysteine metabolism and in the formation of red blood cells.
- Vitamin B6: also contributes to normal homocysteine metabolism.
- Iron: iron contributes to normal formation of red blood cells and haemoglobin.
- Vitamin B: all B vitamins and B-complexes in one place.
- Vegan Protein: for those who eat plant-based and want to complete their routine.
Frequently asked questions
How much vitamin B12 do I need per day?
EFSA specifies an adequate intake for adults of 4 µg per day, 4.5 µg during pregnancy and 5 µg during breastfeeding. Labels use 2.5 µg (RI). No upper limit has been set.
Why do vegans need vitamin B12?
Vitamin B12 occurs almost exclusively in animal products such as meat, fish, eggs and dairy. Those who eat a fully plant-based diet get hardly any B12 from food and need a supplement or fortified products. This is also the advice of the Gezondheidsraad (Health Council of the Netherlands).
Why do B12 supplements contain so much more than the requirement?
Per meal, the body can absorb only a few micrograms of B12 via intrinsic factor. Of higher doses, about 1% is absorbed via passive diffusion. That is why individual B12 supplements often contain 500 to 1000 µg.
What is the difference between methylcobalamin and adenosylcobalamin?
They are the two forms in which the body uses B12 as a coenzyme. Methylcobalamin works mainly in the cell fluid, adenosylcobalamin in the mitochondria. The Vitals Vitamine B12 1000 µg contains 500 µg of each.
Who else is at risk of a low B12 status?
Older people (less stomach acid), people who use metformin or acid reducers long-term and people with a stomach or bowel condition. If in doubt, have your B12 status checked via your GP.
When should I take vitamin B12?
Follow the label. Take the Vitals Vitamine B12 between meals with water; you may also open the capsule and let the powder dissolve under the tongue.
Sources
- Regulation (EU) 432/2012 — authorised health claims for vitamin B12.
- EFSA NDA Panel (2015). Scientific Opinion on Dietary Reference Values for cobalamin (vitamin B12). EFSA Journal 13(7):4150.
- Scientific Committee on Food (2000). Opinion on the Tolerable Upper Intake Level of vitamin B12.
- Gezondheidsraad (Health Council of the Netherlands) — advice on vitamin B12 with a vegan diet.
- Green R et al. (2017). Vitamin B12 deficiency. Nat Rev Dis Primers 3:17040.
Disclaimer: This text is for informational purposes only and does not replace medical advice. Vitamin B12 is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.