Vitamin B12 is an essential nutrient that supports the production of red blood cells, nerve function, energy metabolism (the biochemical processes by which cells convert food into usable energy), and DNA synthesis.
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Dietary supplements can help address deficiencies when adequate amounts of B12 are not obtained from foods such as eggs, shellfish, and salmon. However, experts note that there is no single “ideal” time to take it, according to Health.com.
Best Times to Take B12
Since vitamin B12 is water-soluble, it is best taken on an empty stomach with water, says Dr. Megan Meyer, a scientific consultant in North Carolina. Some evidence suggests that B12 may affect sleep quality, so it is recommended to take it earlier in the day.
Registered dietitian Thalia Volador emphasizes that there is no universal perfect time to take B12. She says: “What matters most is consistency and taking the correct dose.”
Factors That Can Make a Difference
Although timing may not be crucial, other factors can affect how effectively the body absorbs B12, explains registered dietitian Julie Beis. These factors include the supplement form (capsules, tablets, etc.), stomach acidity, current B12 levels in the body, and the ability to produce a protein called intrinsic factor, which is essential for absorption.
Beis told Health.com: “Think of it like a bus carrying B12 through the digestive system into the bloodstream. Without intrinsic factor, the body cannot absorb B12 from food, no matter how much is consumed.”
Volador adds that for individuals who have difficulty absorbing B12, higher doses of supplements or even injections may be necessary.
