In the realm of essential nutrients, vitamin B12 stands out for its crucial role in keeping the blood and nerve cells healthy, as well as its contribution to DNA synthesis. Yet, many people overlook the importance of ensuring their bodies absorb this vital vitamin effectively. Improving vitamin B12 absorption is a multifaceted process, from dietary choices to lifestyle adjustments.
Deficiency in vitamin B12 can lead to fatigue, irritability, confusion, muscle weakness, tingling sensations, and even anaemia.
According to Kanikka Malhotra, consultant dietician & diabetes educator, vitamin B12 is a water-soluble nutrient necessary for red blood cell formation, neurological function, and DNA production. A lack of sufficient vitamin B12 can impair these processes, leading to both short-term symptoms and long-term complications.
Foods to Include for Better B12 Absorption
Fiona Sampat, Clinical Dietitian at Kokilaben Dhirubhai Ambani Hospital, suggested including these foods:
Animal-Based Sources
- Organ Meats: Liver and kidneys (especially lamb) are among the richest sources.
- Seafood: Clams, tuna, salmon, sardines, and trout are excellent options.
- Meat: Cuts like poultry provide substantial amounts.
- Dairy: Milk, cheese, and yoghurt contribute significantly.
- Eggs: Especially the yolks, which contain moderate levels of B12.
Plant-Based and Fortified Options
- Fortified Cereals: Many breakfast cereals are enriched with vitamin B12.
- Nutritional Yeast: A favourite among vegans, often fortified with B12.
- Fortified Plant-Based Milks: Varieties like almond, soy, and oat milk commonly contain added B12.
“For vegetarians and vegans, fortified foods and nutritional yeast are indispensable for meeting B12 needs,” says Malhotra.
A lack of sufficient vitamin B12 can impair these processes, leading to both short-term symptoms and long-term complications. (file)
Tips for enhancing vitamin B12 absorption
1. Optimise Stomach Acid Levels
Stomach acid plays a key role in releasing vitamin B12 from food, Sampat said. Conditions like low stomach acid (hypochlorhydria) hinder this process.
- Try consuming diluted apple cider vinegar before meals to stimulate stomach acid.
2. Pair Nutrients Wisely
Certain nutrients enhance vitamin B12 absorption:
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- Calcium: Found in dairy and leafy greens.
- Vitamin B9 (Folate): Found in legumes and leafy vegetables.
- Vitamin B6: Available in poultry, bananas, and fortified cereals.
“Vitamin B12 absorption improves significantly when paired with calcium and folate-rich foods,” says Sampat.
3. Mind Your Gut Health
A healthy gut microbiome aids in nutrient absorption.
- Incorporate probiotics through yoghurt, kefir, or supplements to support gut health.
4. Be Wary of Antacids
Long-term use of antacids reduces stomach acid, impairing vitamin B12 absorption. Seek medical advice if these are part of your routine.
5. Limit Alcohol
Excessive alcohol damages the gastric lining, reducing the ability to absorb nutrients.
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6. Supplements and Injections
For those at risk of deficiency (e.g., older adults, vegans), vitamin B12 supplements or injections may be necessary. Supplements are often more bioavailable than food sources.
“A well-rounded diet and mindful habits are the keys to improving nutrient absorption,” says Malhotra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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