Vitamin B12 is an essential nutrient vital for various bodily functions, such as red blood cell production, DNA synthesis, and nerve health. Since our bodies can’t produce B12 on their own, it must be obtained through diet or supplements. For individuals who are deficient—whether due to dietary restrictions, medical conditions, or age—B12 supplements can help maintain optimal health.
As a water-soluble vitamin, B12 dissolves in water and is absorbed directly into the bloodstream. Unlike fat-soluble vitamins that require fat for absorption and are stored in the liver, water-soluble vitamins like B12 are processed more rapidly by the body and aren’t stored for long-term use.
Optimal Timing for B12 Supplements
The best time to take Vitamin B12 supplements is generally in the morning. Since B12 aids in red blood cell production, which transports oxygen, it can boost energy levels and help combat fatigue. Taking it early in the day may enhance your overall energy throughout waking hours.
Some studies suggest that taking B12 later in the day might interfere with sleep for certain individuals, as it can influence melatonin production, the hormone that regulates sleep-wake cycles. By taking it in the morning, you allow your body to process it effectively and maintain a natural circadian rhythm.
While there’s debate about whether to take B12 on an empty stomach or with food, its absorption is generally better when taken on an empty stomach—ideally half an hour before a meal or two hours after eating. Taking it with water enhances its dissolution and absorption into the bloodstream. However, if you experience nausea when taking it on an empty stomach, it’s perfectly fine to consume B12 with a meal, preferably one low in fat, since fats can slow the absorption of water-soluble vitamins.
Who is at Higher Risk of Vitamin B12 Deficiency?
Before starting Vitamin B12 supplementation, it’s essential to determine if you’re deficient, as a lack of this vitamin can lead to various health issues, including anemia, fatigue, cognitive impairment, and nerve damage.
Since Vitamin B12 is primarily found in animal products such as meat, eggs, and dairy, individuals following a plant-based diet are at a higher risk of deficiency. Some plant-based foods are fortified with B12; otherwise, supplementation may be necessary to meet daily requirements.
