The Best Time to Take Vitamin B12 for Maximum Absorption and Energy
Key Takeaways
- Take vitamin B12 on an empty stomach in the morning or early afternoon to maximize absorption and avoid sleep disruptions.
- Vegans, older adults, and those with certain health conditions affecting nutrient absorption are at higher risk of deficiency.
- Consistency matters more than timing, but if treating a deficiency, follow a healthcare provider’s recommended dosing schedule.
Although timing is not crucial for everyone, many experts suggest that taking vitamin B12 in the morning is ideal due to its energy-boosting effects.1Â Understanding when and how to take it can help improve B12 absorption and maximize its benefits.
For an Energy Boost
If you’re taking vitamin B12 for its energy-boosting benefits, it’s best to take it on an empty stomach in the morning or early afternoon. B12 helps the body convert food into energy, which is why many people notice an improvement in their energy levels when they start taking it.2
Research also suggests that B12 can increase sensitivity to environmental conditions like light and promote alertness. These effects may help during the day but can interfere with your ability to fall asleep if taken too late.3
Research shows that increasing vitamin B12 levels can also lower melatonin production, the hormone that regulates sleep.5Â Taking B12 in the morning ensures you benefit from its energy-enhancing effects throughout the day without disturbing your sleep cycle at night.
For Vegans and Vegetarians
Since vitamin B12 is primarily found in animal-based foods like meat, dairy, and eggs, people who practice vegetarianism (excluding meat and some animal products from their diet) and veganism (eating no animal products) are more likely to experience a B12 deficiency.
As a result, many rely on supplements or fortified foods to ensure they’re getting enough of this essential nutrient. For those following plant-based diets, the timing of B12 supplementation is less crucial than taking it consistently each day. The key is to find a time that fits easily into your daily routine so you don’t forget to take it.2
For Deficiency Treatment
Healthcare providers may recommend or prescribe higher doses of B12 to treat a deficiency. In some cases, this may require taking B12 supplements multiple times a day, such as in the morning and afternoon, to maximize absorption.
Consistency is most important when treating a B12 deficiency. A healthcare provider will recommend a dosing schedule for oral vitamin B12 supplementation. If you need a higher dose, your provider may recommend B12 injections.67
Vitamin B12 Injections
Vitamin B12 shots (injections) ensure faster absorption by delivering B12 directly into the bloodstream, bypassing the digestive system. A healthcare provider typically administers B12 shots.
People with medical conditions like pernicious anemia, which prevents the absorption of vitamin B12, or certain gastrointestinal disorders that impair nutrient absorption, may require B12 injections. The frequency of B12 shots can vary, although most people receive them monthly.8
Tips for Boosting Absorption
The timing of your vitamin B12 supplement can affect how well your body absorbs and uses the nutrient. To ensure optimal absorption, keep the following in mind:
- Take it on an empty stomach: Taking B12 on an empty stomach improves absorption,
- Avoid taking it with certain foods (e.g., high amounts of vitamin C): Some foods and beverages may reduce its effectiveness. For example, high doses of vitamin C (found in citrus fruits, such as oranges, tangerines, and lemons) can interfere with B12 absorption if taken simultaneously.9
- Limit alcohol: Heavy alcohol consumption can also impair the absorption of B12 from the digestive tract.10
- Space apart from medications: Metformin and proton pump inhibitors can interfere with B12 absorption.2 Try spacing out the time you take B12 from these medications by at least four hours to maximize absorption and effectiveness.11
Ultimately, your chosen timing depends on your goals and daily schedule; consistent use is most important for maximizing the benefits of B12.
Vitamin B12 Benefits and Daily Needs
Vitamin B12 is essential for several vital functions in the body, including:2
National Institutes of Health: Office of Dietary Supplements. Vitamin B12: health professional fact sheet.
- Energy production: B12 helps convert food into energy and may improve energy levels and reduce fatigue.
- Supports nerve function: B12 is essential for healthy nerve cells and brain function.
- Promotes red blood cell formation: B12 plays a role in producing healthy red blood cells, helping prevent anemia.
- Improves mood and cognitive function: B12 supplementation can improve mood and cognitive function like memory and may lower the risk of mood disorders like depression.12
The recommended dietary intake (RDI) of vitamin B12 is 2.4 micrograms (mcg) per day for most adults, though the requirement increases during pregnancy and breastfeeding.
Most people can meet their daily B12 needs through a balanced diet, but some individuals, such as vegetarians, vegans, older adults, and those with certain medical conditions, may need supplements to prevent or treat a B12 deficiency.2
Signs You May Need B12
A vitamin B12 deficiency can affect many aspects of your health. Common signs you may need B12 supplementation include:131415
- Dry lips
- Fatigue
- Glossitis (swollen tongue)
- Heart palpitations
- Pale skin
- Shortness of breath with exertion (activity)
Low levels of B12 can also impair nerve function and cause neurological symptoms, such as:16
- Difficulty walking
- Dizziness
- Headaches
- Memory problems
- Tingling or numbness in the hands and feet
Talk to a healthcare provider if you have signs of a B12 deficiency. They can order a blood test to measure your B12 levels and recommend dietary changes, supplements, or B12 injections if you are deficient.
Early detection and treatment can help prevent long-term nerve damage and other complications related to B12 deficiency.
