What time of day should intake vitamin B12? (2023)

FAQs

How much vitamin B12 should you take in a day's time? ›

While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, higher doses have been found to be safe. Your body absorbs only as much as it needs, and any excess passes through your urine. High doses of vitamin B-12, such as those used to treat a deficiency, might cause: Headache.

You can definitely opt for taking vitamin B12 supplements at night if that's what works best for you, although the natural energy-boosting abilities of vitamin B12 might be put to better use as you're starting the day.

But if you need more vitamin B12 than what your diet provides, that's when supplements can come in. If you are low in vitamin B12, a common recommended dose for oral supplements is about 1,000 mcg daily.

For example, it's recommended that people with a B12 deficiency take B12 supplements on an empty stomach with water to promote maximal absorption (12).

Though doses of up to 2,000 mcg of vitamin B12 are considered safe, it's best to speak with a doctor to find out whether taking a supplement is necessary. Most people can fulfill their B12 needs through a nutrient-rich diet.

Fat-soluble and water-soluble vitamins

For example, although it's safe to take vitamin D with vitamin B12, it's not advisable, says Virgilio Sanchez, MD, a board certified family medicine physician at Conviva Care Center in Miami, Florida.

As a general rule of thumb, take your B vitamins in the morning or with a meal. Vitamin B12, for example, should definitely be taken in the morning. This is because it is important for energy metabolism, which may interrupt your sleep if taken at night.

As summarized in the table provided, vitamin B12 (cobalamin) absorption and utilization by the body can be compromised with the chronic use of certain medications which include: colchicine, chloramphenicol, ethanol, histamine 2 receptor antagonists (H2RA), metformin, and proton pump inhibitors (PPI).

Is taking B12 everyday good for you? ›

For most adults, the recommended dietary allowance (RDA) is 2.4 micrograms (mcg), though it's higher for people who are pregnant or breastfeeding ( 1 ). Vitamin B12 may benefit your body in impressive ways, such as by boosting your energy, improving your memory, and helping prevent heart disease.

B12 injections are absorbed much better by the body because they are administered intramuscularly (into the muscle), and therefore directly into the blood. B12 tablets must pass through the digestive system, which leads to much poorer absorption rates.

Furthermore, caffeine interferes with the metabolism of certain B vitamins, including thiamine. However, because caffeine increases stomach acid secretion, it actually boosts the absorption of vitamin B12.

It's usually best to take the tablets on an empty stomach. This means at least 2 hours after a meal or snack and at least 30 minutes before you eat again.

Vitamin B-12

Some B vitamins are poorly absorbed, with or without food, and B-12 is a good example. Vitamin B-12 is a large molecule that needs a compound called intrinsic factor to be absorbed in the stomach. Even under ideal circumstances, a very small percentage of dietary or supplemental B-12 is absorbed.

Cyanocobalamin B12 contains a cyanide molecule that gives it stability in products and the body. Cyanide is a poison, of course, but in the minuscule quantities found in Cyanocobalamin, this is of no consequence – it's perfectly safe to take!

For prevention and treatment of vitamin B12 deficiency, cyanocobalamin in chewable, sublingual, or liquid forms (rather than in a multivitamin) is best under most circumstances.

Since this nutrient is water-soluble, you don't have to worry about taking too much vitamin B12. The percentage of vitamin B12 that your body can absorb from supplements isn't very high. On average, it's estimated that your body only absorbs about 10mc of a 500 mcg B12 supplement.

Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual's diet. It is one of the best fruits rich in vitamin B12. Bananas also contain fibre and potassium. It helps manage blood pressure, reduce stress, and relieve constipation and ulcer problems.

A high-dose B complex supplement (with 1,000 mcg of B-12) hurt, rather than helped, people with type 1 or type 2 diabetes and advanced kidney disease, resulting in a worsening of kidney function and an increase in the risk of heart attack, stroke and death.

When should I take B12 and d3? ›

“Take water-soluble vitamins on an empty stomach with a glass of water,” recommends Dr. Perez-Gallardo. And since it can be energizing, Dr. Perez-Gallardo says that the best time to take vitamin B12 is in the morning, so it won't affect your sleep.

Vitamin C and B12

According to Dr. Airey, some studies have shown that Vitamin C could break down Vitamin B12 in your digestive tract, reducing your B12 absorption. As a result, he says you want to wait at least two hours before taking Vitamin C with your Vitamin B12.

Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.

Diet. Some people can develop a vitamin B12 deficiency as a result of not getting enough vitamin B12 from their diet. A diet that includes meat, fish and dairy products usually provides enough vitamin B12, but people who do not regularly eat these foods can become deficient.

Lack of vitamin B12 in your diet: People who don't eat enough foods that naturally have vitamin B12 or don't eat foods fortified with vitamin B12 can develop vitamin B12 deficiency. Gastritis: Gastritis is inflammation of the stomach lining, and it's a common cause of vitamin B12 deficiency.

Low levels of vitamin B-12 can be caused by: Diet. Vitamin B-12 is mainly found in meat, eggs and milk, so people who don't eat these types of foods may need to take B-12 supplements. Some foods have been fortified with B-12, including some breakfast cereals and some nutritional yeast products.

B12 also plays a role in the production of melatonin, a hormone that helps regulate our circadian rhythms. It is possible that a deficiency of B12 could lead to disrupted sleep patterns. Vitamin B12 also helps in the production of energy.

So does vitamin B12 give you energy? While B12 doesn't directly provide energy, it does give the body the tools it needs to convert food molecules into energy. Getting the recommended daily amount of B12 can therefore help ensure that the body is able to make the energy it needs to do everything you need it to do.

The lowering effects of vitamin B12 together with folic acid on blood pressure have been reported in intervention study in adults. However, no study has reported the association of vitamin B12 by itself with systolic or diastolic blood pressure in children or in adults.

What does vitamin B12 do for hair? ›

However, vitamin B12 may give you the appearance of fuller and thicker hair because the increase in oxygen to hair follicles can help stimulate the replacement of lost strands. Vitamin B12 may also help give your hair an overall healthier appearance since intake of enough B12 is responsible for stronger hair shafts.

Maintain gut health

Boosting cobalt supplies and fortified meals is essential, but so is increasing absorption power. This is where gut health comes into play since it is important for proper vitamin and nutrient absorption. Vitamin B12 gets absorbed in the stomach, thanks to a protein known as intrinsic factor.

Try to avoid taking your vitamins with coffee or tea

Caffeine also increases urination, which can decrease the concentration of water-soluble vitamins (B-complex and C). So, wait an hour after your morning brew to take supplements.

Vitamin B-12 is stable at room temperature. It doesn't need to be refrigerated.

Some beverages, including coffee, contain substances that could interfere with the absorption of some of the nutrients in your vitamin. It's better to drink your coffee about 15 minutes before or a few hours after you take your vitamin.

Once you begin treating your vitamin B12 deficiency, it can take up to six to 12 months to fully recover. It is also common to not experience any improvement during the first few months of treatment.

Since B12 is a water-soluble vitamin, it's generally considered safe, even at high doses. No Tolerable Upper Intake Level (UL) has been established for B12, due to its low level of toxicity.

There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.

While the best timing has not been established, scientific data to confirm anecdotal reports that supplementing at night may interfere with sleep is unavailable. Current research suggests you can fit vitamin D into your routine whenever you prefer.

Taking Vitamin B-12 Before Bed

There is no specific time of day recommended when you should take vitamin B-12 supplements, as there is no clinical evidence demonstrating a significant difference between taking vitamin B-12 in the morning or at night.

Will taking B12 at night affect my sleep? ›

Due to its special role, vitamin B12 aids in the prevention of anemia, which mostly leads to fatigue. Even though the research available about the relationship between vitamin B12 and insomnia remains unclear, some studies² show that elevated levels of vitamin B12 do cause sleeplessness.

B vitamins before bed can be very activating to the brain and nervous system, and can make it very hard for you to fall asleep, or stay asleep. For that reason I suggest you take your B vitamins in the morning with breakfast."

And since it can be energizing, Dr. Perez-Gallardo says that the best time to take vitamin B12 is in the morning, so it won't affect your sleep.

Methylcobalamin. Methylcobalamin is the most bio-available type of Vitamin B12 which means the body absorbs it more easily. Naturally occurring, it is found in animal-based foods such as meat, fish, milk and eggs so Methylcobalamin B12 is readily available in many people's daily diets.

Comparing the sublingual method to vitamin B12 injections, research found that taking B12 under the tongue had a higher absorption rate, making it a better option (Bensky, 2019). Taking vitamin B12 sublingually may also be a good option for people with a condition called pernicious anemia.

Vitamin B-12 has a big role in stabilizing your energy levels. It actually helps give you more energy, rather than making you tired. If you do notice feeling a little fatigued, even though you're regularly taking a B-12 supplement, it's likely a sign of something else that is out of the norm in your body.

Some people can develop a vitamin B12 deficiency as a result of not getting enough vitamin B12 from their diet. A diet that includes meat, fish and dairy products usually provides enough vitamin B12, but people who do not regularly eat these foods can become deficient.

It has been found that the vitamin works directly on the brain to help induce sleep. Vitamin B12 benefits have been demonstrated to help patients with sleep disorders, such as insomnia, who have difficulty falling asleep. It has also been shown to improve sleep in healthy individuals depending on the dose that is used.

The direct relationship between insomnia and vitamin B12 levels is yet to be established. However, vitamin B12 deficiency is known to be involved in the pathophysiology of depression, which can commonly be associated with insomnia [19].

We recommend taking it with a source of quality fat in the morning or when you break your fast. Avoid taking vitamin D in the evening (we'll talk about why below). Since vitamin D is a fat-soluble vitamin—meaning it doesn't dissolve in water—your body can most easily absorb it when you take it with food.