Vitamin B12 is important for your health. It helps keep your nerves and blood cells healthy and gives you energy. If you feel tired, weak, or forgetful, your B12 levels might be low. In this article, we will show you how to increase B12 and why it matters.

What is Vitamin B12 and Why Is It Important?

Vitamin B12 helps your body in many ways. It is needed for:

1. Making Red Blood Cells: B12 helps make red blood cells. These cells carry oxygen through your body. Without enough B12, you may get anemia.
2. Nerve Health: B12 keeps your nerves healthy and helps them work well.
3. Energy: B12 helps turn food into energy. If you don’t have enough B12, you may feel tired.
4. DNA: B12 helps make and repair DNA. This is needed for your cells to grow and work properly.

If you don’t have enough B12, you should find ways to increase B12.

Foods That Help Increase B12

Eating certain foods is the best way to increase B12. B12 is mostly found in animal products, so eating these foods can help.

a. Meat and Poultry:

Meat, like beef and lamb, has a lot of B12. Chicken and turkey also have B12. Just a small amount of beef can give you all the B12 you need for the day.

b. Fish and Shellfish:

Fish such as salmon, tuna, and trout are good sources of B12. Shellfish, like clams and mussels, also contain a lot of B12.

c. Dairy Products:

Milk, cheese, and yogurt all contain B12. Adding these to your meals can help you increase B12.

d. Eggs:

Eggs are another good source of B12, especially the yolks. Eating eggs can help keep your B12 levels up.

Fortified Foods for Vegans

If you don’t eat animal products, you can still get B12 from fortified foods. These are plant-based foods that have B12 added to them. Some examples are:

• Fortified Breakfast Cereals: Many cereals now have added B12. Eating these can help you increase B12.
• Fortified Non-Dairy Milk: Soy milk, almond milk, and oat milk often have added B12.
• Fortified Nutritional Yeast: This is a vegan food that is often fortified with B12. You can sprinkle it on meals.

These fortified foods are a good way to get B12 without eating animal products.

B12 Supplements: A Simple Way to Boost Levels

If you don’t get enough B12 from food, supplements can help. There are different types of B12 supplements:

a. Oral Supplements:

You can take B12 as pills or liquid. Taking these daily can help increase B12 levels.

b. Sublingual Tablets:

These tablets dissolve under your tongue and enter your blood quickly. They might work better than regular pills.

c. B12 Injections:

If you have a serious B12 deficiency, you can get B12 injections. A doctor can give you these.

How to Absorb B12 Better

Sometimes, your body has trouble absorbing B12. Here are some tips to help your body take in more B12:

a. Probiotics and Prebiotics:

Healthy bacteria in your gut can help you absorb B12. You can get probiotics from foods like yogurt and pickles.

b. Fix Digestive Problems:

Certain health problems, like Crohn’s disease or celiac disease, can make it hard to absorb B12. If you have these problems, talk to your doctor to fix them.

Signs You Might Have a B12 Deficiency

You may have low B12 if you feel tired or weak. Other signs of low B12 include:

• Tiredness: B12 gives you energy. If you don’t have enough, you may feel weak.
• Memory Issues: Low B12 can make it hard to remember things or focus.
• Pale Skin and Shortness of Breath: Low B12 can cause anemia, which can make you feel short of breath or look pale.
• Numbness or Tingling: Low B12 can damage your nerves, causing tingling or numbness.

If you have these signs, you should check your B12 levels with a doctor.

How Much B12 Do You Need?

The amount of B12 you need depends on your age and other factors. Most adults need 2.4 micrograms of B12 a day. Pregnant women need 2.6 micrograms, and breastfeeding women need 2.8 micrograms.

If you are older, pregnant, or have certain health problems, you may need more B12. Keep track of how much B12 you get each day.

Lifestyle Tips for Healthy B12 Levels

Along with food and supplements, certain lifestyle changes can help your body get enough B12:

a. Reduce Stress:

Too much stress can affect how your body absorbs B12. Relaxing with yoga or deep breathing can help.

b. Quit Smoking:

Smoking can make it harder for your body to absorb B12. Quitting smoking can help improve your B12 levels.

c. Limit Alcohol:

Drinking too much alcohol can harm your digestive system and make it harder to absorb B12. Cutting back on alcohol can help you keep your B12 levels healthy.