Ms. Lavleen Kaur - nutritionist at Diet Insight Health Care Center (India) - said that vitamin B12 is an essential nutrient for the body because it ensures the healthy development of red blood cells and the development of DNA.
If the body does not get enough vitamin B12, it will produce fewer red blood cells and deliver less oxygen. Low oxygen supply will cause problems with breathing, lack of energy, and feelings of fatigue and lethargy.
According to nutritionist Lavleen Kaur, to maximize vitamin B12 absorption, you need to adopt a reasonable diet, combined with other nutrients.
Here are some ways to help you absorb vitamin B12 effectively:
Balanced diet
Vitamin B12 is mainly found in animal food sources such as meat, fish, eggs, and dairy products. Make sure you consume enough of these foods if you are not vegetarian or vegan.
Some food sources rich in vitamin B12 include: beef, chicken, pork, salmon, tuna, sardines, eggs, milk, cheese... For vegetarians, vitamin B12 can be supplemented by consuming functional foods.
Combined with supporting nutrients
Vitamin B12 requires several supporting factors for optimal absorption:
Stomach acid: In order for vitamin B12 to be absorbed into the body, you need to have enough stomach acid. Drinking warm water with lemon in the morning or avoiding foods that can reduce stomach acid will help support the absorption of vitamin B12.
Folate (Vitamin B9): Folate helps metabolize vitamin B12. A diet rich in folate can help your body make better use of B12. Foods rich in folate include green leafy vegetables, beans, and whole grains.
Reduce stress and maintain gut health
Stress and digestive problems can affect your ability to absorb vitamin B12. Try to manage stress and maintain gut health to help improve your ability to absorb B12.
Supplement vitamin B12 if needed
Supplements: If you can't get enough vitamin B12 through food, consider taking a supplement in capsules or tablets. Choose vitamin B12 products in the methylcobalamin form, as this is the best absorbed form.
Limit factors that hinder absorption
Medications: Certain medications can interfere with vitamin B12 absorption, such as stomach acid suppressants (such as acid reflux medications) and diabetes medications (such as metformin). If you are taking these medications, talk to your doctor about taking a vitamin B12 supplement.
Alcohol: Excessive alcohol consumption can affect liver function and the digestive system, reducing the ability to absorb vitamin B12.
