How To Increase Vitamin B12 Absorption

You might experience symptoms associated with a vitamin B-12 deficiency such as fatigue and morning grogginess. Some people have medical conditions, such as anemia, which can affect vitamin B-12 absorption. The natural aging process also decreases the ability to absorb vitamin B-12 in people over 50. Even healthy people may have occasional difficulties absorbing this essential vitamin from foods and supplements. You can increase your body's ability to absorb vitamin B-12, so you feel energized in the morning and eager to start your day.

Step 1

Consume animal protein or other protein-rich foods for breakfast. Your body needs intrinsic factor, a protein produced by cells in the stomach lining, to absorb vitamin B-12. Animal proteins can help your body produce this substance because vitamin B-12 is bound to the proteins in food. Since your body absorbs vitamin B-12 throughout the day, it would be wise to consume protein-rich foods for breakfast to help your body absorb the vitamin from other foods you eat throughout the day.

Step 2

Eat other protein-rich foods for breakfast such as milk, cheese, eggs and yogurt. This is particularly helpful for vegetarians. Seafood is another source of protein. Seafood may be a breakfast option for those who like fish or shrimp in egg omelets. The Linus Pauling Institute recommends eating fortified cereals for breakfast because the body readily absorbs the vitamin B-12 in these cereals, ensuring that you get 6 to 30 micrograms of this essential vitamin every day.

Step 3

Take a vitamin B-12 supplement that contains more than the dietary recommended intake (DRI) for your age. The DRI for vitamin B-12 is 2.4 micrograms per day for adult men and women. Vitamin B-12 supplements are typically available in dosages higher than the DRI for two good reasons: there's a low risk of vitamin B-12 toxicity and your body only absorbs a fraction of vitamin supplements. The Office of Dietary Supplements, part of the National Institutes of Health, notes that even healthy people, who don't have specific health problems that interfere with vitamin B-12 absorption, only absorb about 10 micrograms of a 500-microgram oral supplement. There is not a UL, or tolerable upper intake limits, established for vitamin B-12.

Step 4

Use a sublingual vitamin B-12 supplement if you have symptoms of vitamin B-12 deficiency due to absorption difficulty. You may not know you are having problems absorbing vitamin B-12, but if you experience grogginess, fatigue or depression, you may have problems absorbing vitamin B-12 pills. According "Dealing with Depression Naturally," up to 30 percent of depressed people have a deficiency of vitamin B-12. Sublingual supplementation bypasses the digestive system and goes directly into the bloodstream. Follow directions on the product packaging or take as directed by your doctor.