Taking B12 With or Without Food: Here's What You Need to Know

Vitamin B12 is a nutrient we hear a lot about. It’s required for red blood cell production, energy levels, cognition, heart health, and much more.

But getting enough can be tricky for plant-based eaters, those following a vegan diet, and anyone dealing with digestive issues. (1, 2) Older adults too can struggle to absorb enough of this crucial vitamin. (3)

That’s where supplementation might come in handy. While there’s no shortage of B12 supplements on the market, figuring out the right time to take them - and how to take them - might be a challenge. Establishing a supplement schedule or plan can help maximize absorption and ensure you take your B12 consistently.

If you’ve taken supplements on an empty stomach before only to feel nauseous, we get it! That’s why we’re here.

This article gives you everything you need to know about when to take vitamin B12 - morning, afternoon, or night - and how to take it. We have all the details.

Let’s get started. First, let's make sure we understand why vitamin B12 is so important...

The Importance of Vitamin B12 in the Body

Vitamin B12 plays a number of essential roles in keeping your body healthy and functioning at its best.

It's a key member of the B complex vitamin family, and works closely with other important B vitamins, such as folic acid, to ensure your body’s systems run smoothly and efficiently. B12 is important for...

• The production of red blood cells (4)

• Helping the body to convert food into glucose, which is then used for energy (5)

• A healthy nervous system and nerve function (6)

• DNA synthesis for cell repair and growth (7)

Where to Find B12

You’ll find vitamin B12 naturally in animal products like meat, fish, and dairy products, making it an important nutrient for those who include these foods in their diet. (8)

For individuals who avoid animal foods, fortified foods and dietary supplements are reliable sources to help meet daily requirements.

Without enough vitamin B12, the body can develop a deficiency that may lead to health conditions such as anemia, fatigue, and even neurological issues. (9)

Because vitamin B12 is a water soluble vitamin, it needs to be replenished regularly through food or supplements to support the ongoing production of red blood cells and the overall health of your body’s systems.

How Much B12 Do You Need?

Experts recommend taking 2.4 micrograms of vitamin B-12 each day for adults. There is no identified Tolerable Upper Intake level (UL) for B12 as it's low toxicity and, being water-soluble, any excess is removed in urine. (10)

Your doctor may recommend higher doses of the vitamin if you have a clinically recognised B12 deficiency.

It's worth noting that older adults and people over 50 are encouraged to gain their vitamin B12 via supplements or fortified foods because of absorption issues. (11)

If that's you, you'll be interested to learn that the B12 in dietary supplements has been found to be around 50% more bioavailable - available for your body to use - than from food sources. (12)

When Is the Best Time To Take Vitamins?

Finding the right time to take your vitamins to maximize absorption can be challenging, but with any vitamins, there is no official verdict on when is the best time to take them for the greatest efficiency, and many people take their vitamins at different times of day.

Some people stick to a rigid routine, while others take them at different times of the day, usually when they remember!

However, research shows that certain nutrients are best absorbed with food to help reduce the risk of adverse effects. In contrast, others are best taken away from food to minimize nutrient interactions and maximize absorption.

So what about B12 in particular...?

When and How Should You Take B12?

Advice on the best time to take your chosen supplement and whether to take it with food or not depends on the type of nutrient - specifically, whether it's fat-soluble or water-soluble.

Because B12 is a water-soluble vitamin, it doesn’t require a fat source for absorption, which means you can take it on an empty stomach 30 minutes before eating or two hours after a meal.

Generally accepted wisdom on water-soluble vitamins like B12 and other B vitamins is that early morning is the best time to take them as they can be taken on an empty stomach.

Given that B12 has energy-boosting properties, it makes sense to take it is after waking up. (13)

The optimal course of action is to consume exactly what you need upon waking up, forget about it, and go on with your day knowing your nutrient requirements are all taken care of.

How B12 is Absorbed...

Allow me a few paragraphs here to discuss how B12 is absorbed, because it's a little different to other vitamins.

First, you should know that the body is unable to store most water-soluble vitamins for later use, hence our need to top up daily.

As with the other B vitamins and vitamin C, the body takes what it needs and will flush the rest out of the body through urine.

That said, vitamin B12 differs from other water-soluble nutrients. Water-soluble vitamins ascorbic acid (vitamin C), biotin (B7), folate (B9), niacin (B3), pantothenic acid (B5), pyridoxine (B6), riboflavin (B2), and thiamin (B1) are absorbed via specific carrier-mediated processes. (They are transported across the membrane by carrier proteins). (14)

B12, however, is not. Instead, a protein called intrinsic factor (IF) produced in the stomach plays a critical role in transporting and absorbing the vitamin. (15)

Because IF is needed to bind to B12 to facilitate its absorption, a deficiency of IF can lead to a B12 deficiency and devastating health consequences, including hematological and neurological disorders.

This is why older adults struggle to absorb the B12 from food as we naturally produce less stomach acid and IF as we age.

It's worth knowing that stomach acid isn't required when absorbing B12 from dietary supplements.

Should You Take B12 With or Without Food?

It’s generally considered best to take vitamin B12 in the morning with just a glass of water and without food. This will ensure there is no potential interaction from other nutrients. (16)

However B vitamins as a whole can be taken with or without food, though absorption may be better on an empty stomach.

Whichever B12 supplement, B-Complex Stack or multivitamin you choose should dictate the circumstances - follow the instructions given to you.

Can You Take Vitamin B12 At Night?

Although B12 is known for its role in energy production, it has also been studied a little for its impact on sleep.

Some scientists theorise that a lack of B12 or a B12 deficiency may be connected to insomnia because of the vitamin's role in regulating melatonin, the sleep hormone, and the body's sleep-wake cycle. They suggest taking B12 at night may help. (17)

However, in other studies supplementation with B12 did not actually help sleep quality. (18)

And in others, B12 supplementation actually harmed sleep quality. (19)

Given the (very!) contradictory nature of the science, we wouldn't advise you to take your B12 in the evening, especially considering that some people find B12 stimulating. Just in case.

Find out more about when to take vitamin B12 in our linked article:

Does Vitamin B12 Keep You Awake At Night?

Best Vitamin B12 Form

If you supplement with B12, you want to ensure that what you’re taking is being absorbed. There are four forms you’ll commonly see in supplements:

1. Cyanocobalamin

2. Methylcobalamin

3. Adenosylcobalamin

4. Hydroxycobalamin

The first is a synthetic form of B12, whereas the latter three are all bioidentical forms naturally occurring in humans and animal foods. (20)

Cyanocobalamin can be made into a natural form of B12 in the body.

The first two are most commonly used in supplementation. Some studies show that cyanocobalamin may be absorbed slightly better than methylcobalamin, but the latter may be retained better by the body. (21)

Types of B12 Supplements

B12 supplements are available as tablets, lozenges, and liquids. Some people may prefer lozenges or liquid forms if they have difficulty swallowing pills.

Tablets come in different types, including extended-release, chewable, and rapidly-dissolving tablets. It is important to follow instructions: some tablets should not be crushed or chewed and must be swallowed whole, while others are designed to be chewed or dissolved in the mouth for proper absorption.

For liquid forms, always measure the dose accurately from the bottle to ensure correct intake.

How To Optimize Your B12 Intake

Obtaining your daily intake of B12 through food is always preferential, but getting enough is difficult for people who don’t eat animal products. Or for older adults who struggle to absorb the B12 in food. In this case, supplementation may be useful.

You could opt for a standalone B12 supplement or expand your nutritional base and choose a quality B-Complex supplement with all the B vitamins you need.

Best B-Complex Vitamin Supplement

Performance Lab B-Complex contains almost 100% or over of every single B vitamin, made via a proprietary production process that makes bio-identical nutrients. All of which means the B-vitamins are easier for the body to absorb and use.

Best Multivitamin with B12

Alternatively, why not cover all your nutrient bases in one go?

With Performance Lab NutriGenesis Multi, you get 100% RDI of 17+ essential vitamins and minerals bioengineered for optimal absorption and utilization.

Shop Performance Lab® NutriGenesis®

Potential Interactions and Side Effects

While vitamin B12 supplements are generally considered safe for most people, it’s important to be aware of potential interactions and side effects.

Certain medications, such as those used to treat acid reflux or antibiotics, can decrease the absorption of vitamin B12, making it harder for your body to properly absorb this essential nutrient.

High doses such as the amount you'd need to treat severe B12 deficiency make cause headaches, fatigue, tingling in the hands and feet, nausea, vomiting and diarrhea. (22)

Vitamin B12 may also cause allergic reactions in some sensitive individuals, with symptoms like hives, itching, or swelling.

If you take medications like metformin for diabetes or regularly drink alcohol, these factors can also impact your body’s ability to absorb vitamin B12 efficiently. (23)

To minimize the risk of side effects and interactions, always follow the recommended dosage and consult your healthcare provider before starting B12 supplements, especially if you have underlying health conditions or are taking other medicines.