I recommend 1,000 micrograms of B12 daily, taken in sublingual form (dissolved under the tongue). I find that of the three B12 forms, methylcobalamin is by far the best.
B12 needs other nutrients in order to be most effective. So I recommend:
- Folate – 1.6 mg daily
- Vitamin B6 – 100 mg daily
- Magnesium – 400 to 500 mg daily
Your best dietary sources of B12 are primarily meat, fish and eggs (so vegetarians and vegans will definitely want to supplement). Folate and B6 are found in asparagus, lentils, chickpeas, most varieties of beans, and especially spinach and other leafy green vegetables. For magnesium, you want to eat plenty of avocados, nuts, seeds, whole grains, and (again) leafy green veggies.
I recommend the Wellness Essential for Bloood Sugar packet.