Can I Take Vitamin B12 on an Empty Stomach?

Benefits of Taking Vitamin B12 on an Empty Stomach

If you have ever asked the question, can I take vitamin B12 on an empty stomach? The following benefits of taking vitamin B12 early in the morning will convince you:

Energy Boost

According to research, vitamin B12 deficiency can lead to reduced energy and exhaustion. On the other hand, a study published in the National Library of Medicine revealed that supplementing vitamin B12 will help improve physical performance and alleviate fatigue.

This means taking your vitamin B12 on an empty stomach in the morning will help you get your day started full of energy.

Advertisement

Improved Cognitive Function

Since vitamin B12 benefits are associated with improved cognitive function, taking the B12 supplement early in the morning will improve brain function and mood.

In addition, another study published in the National Center for Biotechnology Information also concluded that vitamin B12 plays a significant role in the nervous system, namely myelin synthesis, nerve metabolism, and neuronal regeneration. This means that you get to navigate your day with enhanced mental function.

Maximize Absorption

Taking vitamin B12 on an empty stomach is an ideal way to get the best of the vitamin in your diet. According to a study published in the National Library of Medicine, passive absorption of vitamin B12 is higher when taken on an empty stomach than when taken together with food.

This is mostly because certain nutrients in food might inhibit the complete absorption of vitamin B12. Therefore, it is always advisable to take in the morning before you have any meal.

Consistency

One of the most underrated benefits of taking vitamin B12 on an empty stomach is being able to stay consistent. You are able to take the vitamin supplement before you become engrossed in daily activities, which can easily make you forget your vitamin routine.

Dr. Sarah Ballantyne offers valuable insights on the best practices for taking Vitamin B12 to maximize its benefits, stating:

Taking Vitamin B12 on an empty stomach may be beneficial for absorption in some individuals, particularly for those with low stomach acid. However, if you experience nausea or stomach upset, consider taking it with a meal for better comfort.

Understanding Vitamin B12 Absorption

There are three transport proteins involved in moving and absorbing vitamin B12: intrinsic factor (IF), haptocorrin (HC), and transcobalamin (TC). Each of these proteins has its membrane receptors.

Certain archaeons and bacteria are known to help synthesize vitamin B12, which eventually accumulates in animal tissues. While the production is rare in plants, certain mushroom species and plants can synthesize B12 through microbial interaction. This explains why a large source of B12 is from animal foods.

B12 becomes protein-bound when humans consume animal foods. However, B12 is detached from the protein when the protein-B12 complex is transported to the stomach.

The detachment is caused by acids and enzymes secreted in the stomach. Next, an R-protein, also called cobalophilin, haptocorrin, and transcobalamin I, transports the B12 from the stomach to the small intestine. R-protein is present in body fluids like saliva and stomach secretions, and it also picks up corrinoids.

Advertisement

Another protein the stomach cells produce is the intrinsic factor (IF), which also travels to the small intestine. Once the R-protein complex reaches the small intestine, the pancreas produces enzymes that separate the corrinoid from the R-protein.

However, out of the separated corrinoids, only the cobalamin is attached to the intrinsic factor. Then, the intrinsic factor transports the cobalamin into the ileum, the last section of the small intestine.

The ileum has a cell lining featuring receptors for the cobalamin-IF complex. This complex shields the cobalamin so bacterial and digestive enzymes do not degrade it.

In addition, the receptors ensure that cobalamin is absorbed before non-cobalamin corrinoids. Aside from the IF mechanism, absorption of 1-3% of B12 from normal food sources happens through passive diffusion.

In this video, Dr. Mike explains the importance of Vitamin B12 and how your body absorbs it, from intrinsic factor and ileal absorption to its crucial roles in overall health.

Vitamin B12 Side Effects

Aside from asking questions like, “Can I take vitamin B12 on an empty stomach?” you might also want to know whether it has any side effects. Vitamin B12 can cause side effects, especially when taken to treat deficiency. Following are some vitamin B12 side effects:

• Dizziness
• Headache
• Mild diarrhea
• Nausea
• Vomiting
• Vein thrombosis
• Skin rash
• The sensation of swelling and many more

How Much Vitamin B12 Should You Take Daily?

The recommended daily amount of B12 is dependent on factors like age, medical conditions, diet, and other factors. The recommended daily intake is 2.4 mcg. However, vitamin B12 supplements are sold in doses between 5 to 25 mcg and 500 mcg to 1000 mcg. Higher doses are mostly considered; however, the body will only absorb the amount it needs.

Advertisement