How Vitamin B12 Supports Energy and Reduces Fatigue
Vitamin B12 is an essential nutrient that helps your body stay energised by converting carbohydrates from food into usable cellular energy. When your B12 levels are low, this process slows down. As a result, you may feel tired, weak or mentally drained.
Fatigue linked to low B12 is common in older adults, vegans and people with absorption issues. In these cases, taking a vitamin B12 supplement can help bring your energy back to normal. This includes convenient options like oral sprays or tablets.
If your B12 levels are already healthy, taking more will not give you extra energy. Your body will use what it needs and naturally flush out the rest through urine.
Vitamin B12 Supplements: Oral Spray vs Tablet
Vitamin B12 is an essential nutrient that supports energy metabolism, red blood cell production, and normal nervous system function. When it comes to supplementation, both oral sprays and tablets offer effective ways to maintain healthy B12 levels, especially for those at risk of deficiency.
B12 sprays are absorbed through the soft tissues of the mouth, bypassing the digestive system. This can be helpful for individuals with absorption challenges, offering a convenient and fast-acting option. However, B12 tablets remain a well-established and reliable choice. They are absorbed through the digestive tract and are widely used to support consistent daily intake. For many people, especially those without underlying absorption issues, B12 tablets provide a simple and effective way to meet their nutritional needs.
The choice between spray and tablet often comes down to personal preference and lifestyle. Both formats can contribute to healthy B12 levels when taken regularly and as part of a balanced diet.
Is Oral B12 as Effective as Injections?
For many years, vitamin B12 injections have been the standard treatment for deficiency. However, new research shows that oral supplementation—including vitamin B12 sprays—can be just as effective in raising B12 levels, even in people with low initial values.
A Cochrane Review evaluated three clinical trials conducted in Germany, the U.S., and India. These studies compared daily oral doses of 1,000–2,000 mcg of cyanocobalamin to traditional intramuscular (IM) injections. The review found no significant difference in outcomes, and in one case, oral B12 even outperformed injections in raising blood levels
A more recent 2020 randomised controlled trial from Spain further supports this. The study followed 283 participants over age 65 with confirmed B12 deficiency. Both oral and injectable B12 achieved similar success in normalising serum levels at 8, 26, and 52 weeks, demonstrating that oral B12 can be a reliable long-term option
Who Is More Likely to Have a Vitamin B Deficiency?
Certain groups of people are more vulnerable to vitamin B deficiency and may benefit from regular supplementation. These include:
- Older adults, whose ability to absorb B12 from food naturally decreases with age.
- Pregnant and breastfeeding women,
- Vegans and vegetarians, as vitamin B12 is mainly found in animal-based foods.
- Individuals with gastrointestinal conditions like Crohn’s disease, coeliac disease, or inflammatory bowel disease (IBD), which impair nutrient absorption.
- People with alcohol dependence or chronic illnesses
- Those taking certain medications that interfere with B12 absorption, including metformin and proton pump inhibitors.
How Much Vitamin B12 Do You Need Each Day?
Vitamin B12 is a vital nutrient for energy, focus, and immune support. According to the HSE, adults aged 19 to 64 are advised to get around 1.5 micrograms of B12 per day. However, many supplements contain higher levels to ensure that enough of the vitamin is absorbed by the body.
Since B12 is a water-soluble vitamin, your body naturally takes what it needs and releases the rest. This means that regular supplementation—even at higher doses—can be a safe and effective way to maintain healthy levels.
A Simple and Effective Way to Maintain Your Vitamin B12 Levels
Maintaining healthy B12 levels doesn’t have to be complicated. Sona’s Vitamin B12 Oral Spray is a convenient and fast-absorbing option. It’s ideal for busy lifestyles or for those who prefer not to swallow tablets. Each daily dose provides 1000μg of vitamin B12 to help support energy, reduce tiredness, and maintain focus and immune function.
The spray is absorbed directly through the mouth’s mucous membranes, allowing it to bypass the digestive system. This makes it a great option for people with absorption difficulties or sensitive stomachs. Whether you follow a plant-based diet, experience occasional fatigue, or simply want to maintain optimal B12 levels, adding a reliable supplement to your routine can make a difference. The convenient spray format fits easily into any lifestyle and helps ensure your body gets the support it needs anytime, anywhere.
References,
Journal of the American Board of Family Medicine, 2020, "Effectiveness of oral versus intramuscular administration of vitamin B12 for treating vitamin B12 deficiency”
Brito, A., Habeych, E., Silva-Zolezzi, I., Galaffu, N. and Allen, L.H., 2018. Methods to assess vitamin B12 bioavailability and technologies to enhance its absorption. Nutrition Reviews, 76(10), pp.778–792.
Health Service Executive (HSE), n.d. B vitamins and folic acid. [online] Available at: https://www2.hse.ie/conditions/vitamins-and-minerals/b-vitamins-and-folic-acid/