Teen girls and women who could become pregnant or who are breastfeeding should consume at least 2.8 mcg of vitamin B12 a day. BMJ. Take a B12 pill minimum 30 minutes before breakfast in the morning. These nutrients help you to feel more alert and energized, which is what you need during the day. In my opinion, the easiest and cheapest way to get our B12 is to take at least 2,500 mcg (µg) cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement (you can’t take too much–all you get is expensive pee). Talk to your doctor or pharmacist before taking vitamin B12 supplements if you are taking any of these medications. Your doctor may also be able to give you guidance of certain brands or types of vitamin B12 supplements that may be right for you. Include your email address to get a message when this question is answered. This family of vitamins is water-soluble, meaning they cannot be stored by your body and must be gained through your daily diet. [1] Take a B-complex supplement to increase your total B vitamin intake. http://lpi.oregonstate.edu/mic/vitamins/vitamin-B12, https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/, http://centraldrugsrx.com/doctorblog/comments/brief-comparison-of-the-three-formulations-of-vitamin-b12, https://ods.od.nih.gov/factsheets/Folate-Consumer/#h1, http://healthyeating.sfgate.com/mechanism-action-vitamin-b12-human-body-7322.html, consider supporting our work with a contribution to wikiHow. When do I take the B-12 pill in the morning when I wake up or after I eat breakfast or in the afternoon? Vitamin B12 supplements come in tablets, capsules, and liquid form. Research center dedicated to promoting optimal health through cutting-edge nutrition research and public outreach Nausea, diarrhea, urine discoloration, difficulty swallowing, muscle pain, and weakness. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Eating a diet high in foods that contain B vitamins will usually do the trick. References. Add whole wheat cereal to your diet by having one bowl a day for breakfast with fruit. Is it possible to take too much vitamin B12? Consuming too much folic acid can also increase your risk of certain cancers. X The best way to get enough vitamin B12 is by eating foods that are high in vitamin B12 , but you can also use vitamin B12 supplements. Lowering blood homocysteine with folic acid based supplements: meta-analysis of randomised trials. 1998;316(7135):894-898. A vitamin B-complex supplement gives you a dose of vitamin B-12, vitamin B-6 and other B vitamins, which all have a stimulating effect on the body. Getting checked and approved by an independent lab is completely voluntary for supplement manufacturers. Vitamin C is safe to take in recommended amounts at any time of day. However, if the supplement does not have any seals of approval, this does not necessarily mean the product is faulty. Just make sure you talk to your doctor first so they can determine if you have a vitamin B12 deficiency. Kitchen Table Medicine: When Is the Best Time to Take Vitamins. Take a vitamin B-complex with the first meal of your day to help replenish nutrients and aid food metabolism. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. Multivitamins commonly contain the full spectrum of B vitamins. All B vitamins play a key role in energy production, growth and development. Should I take vitamin B12 with or without food? Types of water-soluble vitamins include vitamin C and most B vitamins. Thanks to all authors for creating a page that has been read 20,825 times. It is important to get adequate B vitamins from foods such as meat, poultry, fish, legumes, vegetables and fruit. The best way to get enough vitamin B12 is by eating foods that are high in vitamin B12 , but you can also use vitamin B12 supplements. wikiHow is where trusted research and expert knowledge come together. They are also essential for the production of red blood cells and nerve health and function. You should also have a good understanding of the benefits of this vitamin so you can take it in good faith. Vitamin B12 is one of the most essential vitamins within the B-vitamin family. For more advice from our Medical co-author, like how to get vitamin B12 through your diet, scroll down! Go to source Oregon State University Linus Pauling Institute Taking vitamin B12 supplements and having more vitamin B12 high foods can help to prevent the development of anemia. // Leaf Group Lifestyle, American Cancer Society: Vitamin B Complex, Harvard School of Public Health: Listing of Vitamins. There are 14 references cited in this article, which can be found at the bottom of the page. I’m so glad you asked! "Plain and easily understood, to the point and an enjoyable easy to understand presentation...thank you.". % of people told us that this article helped them. Adulting 101: Learn How to Raise Your Credit Score. As long as you are not taking any medications that could interact negatively with vitamin B12 supplements, either form of vitamin B12 should be effective. Taking supplements with folic acid can actually hide a vitamin B12 deficiency, if you have one. About 100mg, but always read the label and consult a doctor before taking B12. The B vitamins are essential for food metabolism and energy production, meaning they help turn the foods you eat into fuel your body can use. After a long night's sleep, your body requires more B vitamins and other nutrients. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. B Vitamins In Supplements. She is completing her Master of Science in nutrition with a focus on the dietary needs of oncology patients. In some cases, this can lead to disturbed sleep. Nadia Haris is a registered radiation therapist who has been writing about nutrition for more than six years. If you choose to supplement, there is no reason not to take the whole complex of eight B vitamins in supplement form, but also no reason to take them apart from a daily multivitamin / multimineral supplement. This article has been viewed 20,825 times. Many doctors and natural health care practitioners use vitamin B12 to help seriously ill or weak patients. Taking a B-vitamin supplement at night may give you energy when you are trying to wind down to sleep. The best way to take vitamins is to learn the characteristics of each vitamin and mineral and determine what time of day is best and how vitamins interact. If they’re safe for you to take, a full B-complex supplement is an easy way to make sure you’ve got all of the vitamins taken care of in 1 supplement. Taking vitamin B12, as well as folate and vitamin B6, can. It is the responsibility of the manufacturers to test the safety of their products and to label their products properly. They must be swallowed and broken down by your stomach acid. Your doctor can also make sure you're not taking any medications that could interact negatively with vitamin B12 supplements. You may also experience tingling or numbness in your hands and feet, balance issues, soreness of the mouth or tongue, and depression. Your doctor may recommend a supplement to enhance your daily diet. Last Updated: March 18, 2020 For best results, it should be taken empty stomach. Having a healthy amount of vitamin B12 in your body will allow your nervous system to function normally and effectively.