BEST FOR B12

Vitamin B12 is essential for overall health, but can't be found in a vegan diet. Here, dietitian Laura Tilt has rounded up the best supplement options

- Laura Tilt

Part of the B vitamin family, B12 is required for the normal functioning of the nervous system, making healthy red blood cells and helping prevent fatigue. It's present in animal foods, such as meat, fish, eggs and dairy, but is missing in plant foods (although some, like mushrooms, have trace amounts). So if you follow a vegan diet, B12 is one nutrient to add.

You can do so either by eating fortified foods (with added B12) or by taking a dietary supplement. UK guidelines state adults need around 1.5 micrograms (mcg) a day, but in supplement form a daily dose of around 10mcg is recommended for optimal absorption. Even at these larger doses, supplemental B12 is considered safe, as the body doesn't store excess amounts.

Boots Vitamin B12 Spray

£4.25 for 15ml (100 doses) boots.com

A pill-free option for those who don't like taking tablets, Boots B12 spray is delivered straight into the bloodstream via the soft tissues in the mouth, which have a vast blood supply. Some studies have suggested that this type of spray technology enhances absorption, particularly in those where digestive processes are compromised.

Each spray contains 250mcg of B12 a high-strength dose but within safe levels, as excesses are excreted. The spray is sweetened with xylitol, making it tooth friendly, but don't be tempted to get spray-happy, as xylitol in excess can have digestive side effects.

One bottle contains 100 doses, working out to just 4p per spray.