What Is the Correct Way to Take Sublingual B12?

According to a 2008 study, an oral B12 supplement may only result in about 2% absorption, highlighting the importance of efficient delivery methods. Discovering what is the correct way to take sublingual B12 can help bypass digestive issues and enhance your body's ability to utilize this essential vitamin.

Quick Summary

This guide provides step-by-step instructions on how to properly take sublingual B12 tablets and liquids, explaining the science behind absorption and maximizing its benefits.

Key Points

• Place Under the Tongue: The most crucial step is placing the tablet or liquid drops directly under the tongue and allowing it to dissolve completely.

• Avoid Premature Swallowing: Do not chew or swallow the supplement until it has fully dissolved to ensure the B12 is absorbed through the oral mucous membranes and not the gastrointestinal tract.

• Maximize Absorption: Taking sublingual B12 on an empty stomach, at least 30 minutes before eating or drinking, helps optimize the absorption process.

• Choose the Right Form: Methylcobalamin is often preferred as it is the biologically active form of B12 and does not require conversion by the body.

• Monitor Timing: For liquid drops, hold the liquid under the tongue for at least 30 seconds to allow for fast absorption into the bloodstream.

• Consult a Doctor: Always discuss your B12 supplementation with a healthcare provider to determine the correct dosage and form for your individual health needs.

Understanding Sublingual Absorption

Sublingual, meaning 'under the tongue', is a method of delivery that allows certain substances to be absorbed directly into the bloodstream through the mucous membranes and capillaries in the mouth. This process bypasses the gastrointestinal tract, which is particularly beneficial for nutrients like Vitamin B12. Traditional oral B12 supplements must first be broken down by stomach acid and bound to a protein called intrinsic factor before they can be absorbed in the small intestine. For many people, especially older adults or those with certain conditions like pernicious anemia, this process can be inefficient or impaired. By using the sublingual method, you can deliver the vitamin directly into your system, which can be a more effective alternative for many individuals.

The Step-by-Step Guide for Sublingual B12 Tablets

Taking a sublingual tablet correctly is a simple process that requires a little patience to ensure maximum absorption. The goal is to allow the tablet to fully dissolve under your tongue without chewing, sucking, or swallowing it prematurely.

1. Select the Right Product: First, ensure you have a product specifically labeled for sublingual use. The most common active form for supplements is methylcobalamin, which is readily active in the body upon absorption.
2. Ensure a Clean Mouth: For optimal absorption, it is best to take the supplement on an empty stomach or at least 30 minutes before eating or drinking. Make sure your mouth is clean and free of food debris.
3. Place Under the Tongue: Place the tablet directly under your tongue, towards the back where it is less likely to be disturbed by saliva buildup.
4. Wait for Complete Dissolution: Allow the tablet to dissolve completely. This process can take anywhere from 5 to 30 minutes, depending on the product. Avoid the temptation to chew or move it around with your tongue. You can use your tongue to rotate it slightly to ensure it stays in place.
5. Avoid Swallowing: Once dissolved, the B12 has been absorbed directly. You can swallow the remaining saliva without concern. If you swallow the tablet whole, it will simply be processed through your digestive system like a standard oral pill.

The Correct Procedure for Sublingual B12 Liquid Drops

Liquid drops offer an even faster absorption method for some individuals. The process is very similar to tablets but requires a slightly different technique.

1. Use the Dropper: Fill the dropper with the recommended dosage as indicated on the product label. This is typically measured in drops or milliliters.
2. Apply Under the Tongue: Tilt your head back slightly and place the liquid drops under your tongue. Use a mirror if necessary to ensure you are applying it to the correct area.
3. Hold and Absorb: Hold the liquid under your tongue for at least 30 seconds. This allows the liquid to be absorbed through the capillaries directly into your bloodstream. As with the tablets, avoid swallowing during this period.
4. Swallow Remaining Liquid: After the holding time, you can swallow any remaining liquid.

Comparison: Sublingual vs. Other B12 Methods

To help you decide if sublingual is the right choice, here is a comparison of different B12 administration methods.

Feature	Sublingual B12	Oral (Swallowed) B12	B12 Injections	Fortified Foods
Absorption Rate	Can be faster and more efficient, especially for those with digestive issues.	Relatively low absorption, sometimes as low as 2%.	Very high absorption, delivered directly into the muscle.	Highly variable, depends on the food and overall diet.
Suitability	Best for people with mild to moderate deficiency, absorption issues, or needle aversion.	Suitable for those with no absorption problems and a stable digestive system.	Reserved for severe deficiencies, like pernicious anemia, due to low intrinsic factor.	Good for maintaining levels, but often not enough to correct a deficiency alone.
Convenience	Highly convenient; can be taken anywhere without water.	Easy to take, but may not be optimal for everyone.	Requires a doctor's visit and can be uncomfortable due to needles.	Requires consistent dietary choices and monitoring.
Cost	Generally affordable and widely available.	Inexpensive and readily accessible.	Can be more expensive and requires a prescription and administration by a healthcare professional.	Cost is spread across regular grocery purchases.

Potential Side Effects and Precautions

Sublingual B12 is generally very safe, and side effects are uncommon due to it being a water-soluble vitamin. Mild side effects such as nausea or headaches can occur in rare cases. It is important to be aware of the different forms of B12, such as methylcobalamin and cyanocobalamin, and choose the one that is right for you, ideally with advice from a healthcare provider. Always adhere to the recommended dosage and consult your doctor before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications.

Conclusion

For those looking for an effective and non-invasive way to supplement their Vitamin B12 intake, knowing what is the correct way to take sublingual B12 is essential for success. The method allows the vitamin to be absorbed directly into the bloodstream, bypassing potential digestive issues that hinder the effectiveness of oral tablets. By following the proper technique of placing the tablet or liquid under the tongue and allowing it to fully dissolve, you can maximize absorption and ensure your body receives the benefits of this crucial nutrient for energy production, nervous system health, and DNA synthesis. Always consult with a healthcare provider to determine the best course of action for your specific health needs.

Sources

• Office of Dietary Supplements - Vitamin B12 - Fact Sheet for Health Professionals
• Cleveland Clinic - Vitamin B12 Deficiency: Symptoms, Causes & Treatment
• Drugs.com - Cyanocobalamin (B12) Sublingual Tablets Information
• Better and Better - How to Take Sublingual Vitamin B12
• Ro.co - Sublingual Vitamin B12: Is Taking Supplements under Your Tongue More Effective?

Frequently Asked Questions

When is the best time to take sublingual B12?

For optimal absorption, it is generally recommended to take sublingual B12 on an empty stomach, typically first thing in the morning, at least 30 minutes before having breakfast.

How long should I hold the sublingual B12 under my tongue?

The duration depends on the product, but a good rule of thumb is to hold liquid drops for at least 30 seconds and wait for tablets to dissolve completely, which can take anywhere from 5 to 30 minutes.

Is it okay to eat or drink immediately after taking sublingual B12?

It is best to wait for at least 15-30 minutes after the tablet has completely dissolved or after holding the liquid drops to prevent washing away any unabsorbed vitamin.

What is the difference between methylcobalamin and cyanocobalamin?

Methylcobalamin is the active, more bioavailable form of B12, whereas cyanocobalamin is a synthetic form that the body must convert into an active form. Many prefer methylcobalamin for better absorption and utilization.

What happens if I accidentally swallow the sublingual tablet?

If you swallow a sublingual B12 tablet, it will be absorbed through the gastrointestinal tract, similar to a standard oral pill. While not harmful, it may be less effective for individuals with absorption issues.

Can I take sublingual B12 if I have pernicious anemia?

Yes, sublingual B12 can be a suitable option for people with pernicious anemia who lack the intrinsic factor needed for intestinal absorption. Always consult your doctor to confirm the appropriate treatment plan.

Are there any side effects of taking sublingual B12?

Sublingual B12 is considered safe and generally has a low risk of side effects. In rare instances, some individuals may experience mild side effects such as nausea or headaches.