Lacking energy? Vitamin B12: A nutritionist explains what it does and why we should take it

If you suffer from fluctuating energy levels or low mood throughout the day, then a slow-release form of B12 will be a good choice. These tablets from Holland and Barratt release B12 steadily through the day (provided you take it first thing), ensuring consistency. They're also suitable for vegetarians and vegans.

Customers have really noticed a difference when taking these on a regular basis, and it might just help you avoid those dreaded afternoon slumps. Many have also used this particular product as a top-up when their regular monthly B12 injections are wearing off.

Another vegan option, the Nature Provides B12 complex is our choice if you’re looking for a liquid supplement. Many people struggle with tablets, capsules or gummies, so this handy bottle with its easy-to-measure dropper is a perfect alternative. 

It’s easily absorbed since it bypasses the stomach and liver and is made using simple ingredients. The drops also come in a violet glass bottle – which helps preserve the life of the vitamin by protecting against UV rays. 

Reviews say there’s no real taste, and obviously no texture. It’s recommended you hold the drops in your mouth for 30 seconds before swallowing to aid absorption. That’s something that takes some getting used to especially if – like me – you’re in a rush in the mornings! However, these drops are effective at improving energy levels and offer a potent high dose of B12.

As a perimenopausal woman, I suffer from low energy at various points throughout the day, so I was keen to try these gummies from menopause specialists Issviva. With added vitamin C and B complex vitamins, Issviva says these gummies will improve mood and energy levels, and they're right.

What surprised me is the speed at which they worked. After only a couple of days, I noticed my dreaded 11am slump had gone, and after a week or so, I noticed my afternoon energy levels improved too. My mood felt more stabilised too, although I can't honestly say whether it was the gummies or simply that life has been better in the spring sunshine (at the time of writing this!).

The dosage is 3 gummies per day and, at around £16.99 for 75, that does make it pricier than some of the other options on this list. However, they are specifically designed with women of our age group in mind, and contain the necessary vitamins and minerals we can often lack as our hormone levels decline. Vitamins C, B1, B6, B12 and biotin all contribute to normal psychological function and to normal functioning of the nervous system. Meanwhile, Vitamins C, B2, B6 and B12 contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. The gummies taste nice, not too sweet, and they have no added sugar which is great.

Vitamin B12 is only naturally found in animal-based sources, so if you’re vegan or mostly plant-based, you’ll need a high-quality supplement to support energy levels. 

This DR. VEGAN B12 supplement is higher strength than most on the market and fully vegan. My partner has been vegan for five years now and has seen a noticeable improvement in his energy levels since taking this supplement. He likes that it’s easily absorbed by the body and also it’s available on a subscription basis, so he never needs to run out.

Day to day, this is the B12 supplement I usually take, along with a multivitamin and magnesium. The combination works well for me, and the ingredient - B12 - stays the same no matter how much money you spend. Price-wise, it's still cheaper for me to buy the three different supplements than buying a more expensive all-in-one option.

I do find that when I don't take B12 regularly, my energy levels drop and I become cranky (not a joy to live with!). However, I'm also the worst person at remembering to order things like vitamins, so the fact that I can pick these up with my weekly shop is a big plus for me.

Another alternative to tablets or gummies is a spray. Similarly to the Nature Provides drops listed above, the Better You spray goes under your tongue or against the inside of your cheek, for quick absorption. 

It’s apricot-flavoured, and users say it’s a pleasant taste. We like that it doesn’t contain any processed stimulants but does have added green tea extract and chromium for a little extra energy boost. We also love that the packaging is made from ocean plastic, making it a sustainable choice.

If you’re really lacking in energy, you might also have low iron levels (worth getting that checked with a simple blood test at your GP). This supplement from Vitabotics contains iron, zinc and B vitamin complex, meaning your energy levels will get a real boost. 

Please heed this warning, though. Iron can cause havoc in your stomach if you’re not used to taking it. You might be fine, or you might have diarrhoea while you get used to it – but it will settle. 

On the plus side… they won’t cause constipation! 

They’re not suitable for vegetarians or vegans as they do contain halal gelatine. This supplement does do a great job at boosting energy levels though, and although it did take my tummy a few days to settle, it made a huge difference to my energy levels post-virus.

Although not strictly a supplement - nutritional yeast is a B12 staple in plant-based diets, and Marigold's Engevita yeast flakes are excellent. With a delicious nutty and slightly cheesy flavour, they're perfect for enhancing cheese sauces, sprinkling over pasta, or jazzing up salad dressings. Plus, they're packed with protein, fibre, B vitamins, and minerals, all derived from organic beetroot molasses.

This is a great way for vegans or plant-based individuals to boost their B12 intake, but you might still want to take a supplement alongside, as it's unlikely you'll use yeast flakes on a daily basis.