10 tips to increase vitamin B12 through food, supplements and lifestyle

Vitamin B12, also known as cobalamin, is a water-soluble vitamin essential for various bodily functions. It plays a key role in maintaining healthy nerve cells, aiding DNA synthesis, and supporting the production of red blood cells. Since our body cannot produce vitamin B12 on its own, we need to rely on food or supplements. Those who love eating fish or eggs, can easily get their dose of vitamin B12. After all, it is mostly found in animal-based foods such as meat, dairy, and eggs. There are options for vegetarians and vegans as well. Whether you are a meat lover or a vegetarian, there are effective ways to increase vitamin B12 in your body.

Why is vitamin B12 important?

Vitamin B12 is important for several vital processes:

1. Red blood cell formation

It is important for the production of red blood cells, which are responsible for transporting oxygen throughout the body. “Vitamin B12 deficiency can lead to anemia, a condition that can make you feel weak and fatigued,” says internal medicine expert Dr Brij Vallabh Sharma.

2. DNA synthesis

Deoxyribonucleic Acid or DNA is the genetic material in all cells that requires vitamin B12 for proper formation. Without adequate B12, cell division and repair processes can be impaired. People aged between 19 and 64 need approximately 1.5 micrograms a day of vitamin B12, as per the UK’s National Health Service.

3. Nervous system maintenance

Vitamin B12 is crucial for maintaining the myelin sheath, a protective coating around nerve fibers. Vitamin B12 deficiency can lead to neurological issues, including tingling, numbness, and cognitive impairments.

4. Energy production

Vitamin B12 helps convert the food we eat into glucose, which is a primary energy source for the body. “A lack of this vitamin can result in lethargy and decreased stamina,” says the expert.

What are the ways to increase vitamin B12?

If you feel weak, and notice vitamin B12 deficiency symptoms such as numbness, tingling in hands and feet, balance problems, and memory issues, you need to increase vitamin B12 intake. Here are some tips:

1. Consume animal-based foods

Red meat, poultry and eggs are good sources of vitamin B12, according to the US National Institutes of Health. So, regular consumption of these foods can help maintain adequate B12 levels.

2. Eat organ meats

Liver and kidney, especially from lamb, is among the most concentrated sources of B12. A hundred gram of liver of lamb consists of 3571 percent of the Daily Value for vitamin B12, as per the U.S. Department of Agriculture.

3. Include fish and seafood

“Fish like salmon, trout, and tuna, as well as shellfish like clams and crabs, are all good sources of B12,” says Dr Sharma. About 178 grams of cooked salmon can provide 208 percent of the DV for vitamin B12, as per the USDA.

4. Consume dairy products

If you are not too fond of meat or fish, you can have milk, cheese, and yogurt. They are also good sources of B12, so including these in your diet can help maintain adequate B12 levels.

5. Eat fortified foods

Vitamin B12 is not found in foods such as vegetables, grains, and fruits. So, vegetarians, vegans, or those who cannot consume animal products, can go for foods fortified with B12. “They can include plant-based milk with breakfast cereals in their daily diet,” suggests the expert.

6. Use nutritional yeast

Nutritional yeast is often fortified with vitamin B12, making it a good option for vegans. One tablespoon of fortified nutritional yeast provides 2.4 mcg of vitamin B12, according to the US National Institutes of Health. It can be sprinkled on foods like popcorn or used as a seasoning in cooking.

7. Take B12 supplements

Oral B12 supplements or multivitamins containing B12 are a convenient way to ensure adequate intake, especially for those at risk of deficiency, such as the elderly or those with absorption issues. You can safely take 2 mg or less a day of vitamin B12 supplements, as per the UK’s National Health Service.

8. Consider B12 injections

“There can be cases of severe deficiency or malabsorption such as in pernicious anemia,” says Dr Sharma. In such situations, B12 injections are given by doctors to restore levels quickly.

9. Check for digestive health

Vitamin B12 absorption requires a strong and healthy digestive system. So, addressing issues like gastritis, Crohn’s disease, or other gastrointestinal conditions can improve your body’s ability to absorb B12.

10. Avoid foods that can interfere with Vitamin B12

“Too much of alcohol can damage the lining of the stomach and reduce the production of intrinsic factor, which is a protein necessary for absorption of vitamin B12,” says the expert. Also, watch your fiber intake, as too much of it, can bind with vitamin B12 and reduce its absorption in the gut.

Vitamin B12 is stored in the liver, so while daily intake is ideal, the body can maintain adequate levels even if intake varies slightly from day to day. Consuming vitamin B12 regularly, through diet or supplements, ensures that you meet your daily needs and maintain good health.