Vitamin B12 dosage and evidence

What is Vitamin B12?

How does Vitamin B12 work?

It helps the enzymes that make red blood cells, keep nerves healthy and build DNA.

What do people who took Vitamin B12 report?

This is what real people say happened to them, good and bad. Nobody measured it. A report cannot tell a real effect from the lift people get just from expecting it to work, from a diet or training change made at the same time, or from what was really in the vial. We still put it near the top. It is the next best thing to a study in people: what happens when real people use it, including what goes wrong.

• The methylated form is where almost all of the argument is. People describe taking it specifically because of the methylated form and people describe reacting badly to it for the same reason, and both groups are large.
• Doses described run from around a milligram daily by mouth or under the tongue to weekly shots under the skin, with people adding extra injections between the weekly ones when they feel it fading.
• The reports that recur most on the positive side are energy and mood in people who describe long-standing fatigue, and the effect is usually described as appearing quickly rather than building.
• The sharpest negative is anxiety. Rising anxiety, irritability, insomnia and in some accounts a first panic attack are described after starting the methylated form, and people who report this generally describe it as clearly tied to the supplement and resolving when they stop.
• Sedation is reported just as often and in the opposite direction, with people describing becoming heavily tired and sluggish, worsening the longer they continue, and others describing it as among the most reliable things they use for sleep. Both sets of reports concern the same form, and the threads do not reconcile them.
• An odd pattern comes up repeatedly: blood levels falling rather than rising after starting the supplement, and it generates more confusion than explanation in the threads.
• Folate status and methylation genetics are the explanation most often reached for when someone reacts badly, and it is offered confidently and without much evidence behind it in the discussion itself.

Sources: Supplements, Brain Health and Mental Health threads on LongeCity on methylcobalamin reactions, anxiety and sedation, plus ExcelMale dosing discussion, found by site-restricted search, September 2026. Nothing above is attributed to any specific post and no post is reproduced.

The evidence, in charts

The studies we cite

• Study in people2020
  Oral versus intramuscular administration of vitamin B12 for vitamin B12 deficiency in primary care: a pragmatic, randomised, non-inferiority clinical trial (OB12)

  Swallowing B12 worked as well as the injection for the first two months and slipped behind by a year. 283 people aged 65 and over with low B12 were assigned by chance to tablets or injections at 22 clinics in Madrid. By eight weeks more than nine in ten in each group had normal levels. By a year about 74 in every hundred on tablets were still normal against 80 on injections, and the tablets could no longer be called as good. Most people preferred tablets.

  Multicentre pragmatic non-inferiority randomized trial in primary care comparing oral with intramuscular B12 for deficiency, the design that tests whether the injection offered by wellness clinics is actually necessary.

  PMID 32819927 BMJ Open
• Study in people2020
  A randomized placebo-controlled trial of using B vitamins to prevent cognitive decline in older mild cognitive impairment patients

  The vitamins fixed the blood marker and left the brain exactly where it was. 279 outpatients aged 65 and over with mild memory problems and a raised homocysteine level took methylcobalamin with folic acid or a dummy for two years. Homocysteine fell a long way, from about 14 down to about 9. Thinking declined at the same rate in both groups. This is the clearest example on the page of correcting a number in the blood without changing what happens to the person.

  279 outpatients aged 65 or over with mild cognitive impairment and raised homocysteine took methylcobalamin 500 micrograms plus folic acid or placebo for 24 months. Homocysteine fell from 13.9 to 9.3 micromol/L, but there was no significant difference in cognitive decline at 24 months. A concrete example of correcting the blood marker without changing the outcome.

  PMID 31787369 Clinical Nutrition
• Review of studies2013
  Clinical practice. Vitamin B12 deficiency

  A doctors' review of how to spot and treat a B12 shortage, with pills or shots.

  Clinical review of diagnosis and treatment of B12 deficiency, including oral and parenteral replacement.

  PMID 23301732 New England Journal of Medicine
• Review of studies2005
  Oral vitamin B12 versus intramuscular vitamin B12 for vitamin B12 deficiency

  A review of two studies. High-dose B12 pills (1,000 to 2,000 mcg) worked as well as shots for blood and nerve results.

  High-dose oral B12 (1,000 to 2,000 mcg) was as effective as injections for hematologic and neurologic responses in two RCTs.

  PMID 16034940 Cochrane Database of Systematic Reviews