Is there a best time to take vitamin B12?

Vitamin B12 is an essential nutrient that supports red blood cell production, nerve function, energy metabolism and DNA synthesis. A supplement can help fill deficiencies when you don’t get enough vitamin B12 from foods like eggs, oysters and salmon, but experts say there’s no best time to take it.

Because vitamin B12 is water-soluble, meaning it dissolves in water, it is often best taken on an empty stomach with water, said Megan Meyer, PhD, a science communications consultant based in Durham, North Carolina. Some limited evidence also suggests that vitamin B12 might reduce sleep, so taking it earlier in the day may be a good idea.

Still, there’s no universally ideal time to take vitamin B12, according to Talia Follador, RDN, LDN, registered dietitian nutritionist and founder of Follador Nutrition Services. “The most important thing is to be consistent and take the right dosage,” she said.

Although the timing of taking vitamin B12 doesn’t matter much, other factors can impact the supplement’s effectiveness, said Julie Pace, RDN, registered functional nutritionist and founder of Core Nutrition Health & Wellness.

These include the form of the supplement, stomach acid levels, existing B12 status, and the body’s ability to produce a protein called intrinsic factor, which is essential for absorption. “Think of it as a ‘shuttle’ that transports B12 through your digestive system to your bloodstream,” Pace said. Health. “Without it, your body cannot absorb B12 from food, no matter how much you eat.”

For people who have trouble absorbing B12, higher-dose supplements or even injections may be necessary, Follador said.

Meyer recommends getting vitamin B12 from food whenever possible. Many animal products naturally contain B12, and some foods, such as breakfast cereals, nutritional yeast and plant-based milks, are fortified with it.

However, people who have a vitamin B12 deficiency, which can be confirmed by a blood test, may benefit from supplements. Those who follow a vegan or vegetarian diet, as well as people with conditions that impair nutrient absorption, such as celiac disease or Crohn’s disease, are more likely to be deficient, Meyer said.

Supplement doses can be as high as 1,000 micrograms, well above the 2.4 micrograms most adults need, but because vitamin B12 is water-soluble and not stored in the body, these amounts are considered safe, Meyer added.