In the realm of essential nutrients, vitamin B12 stands out for its crucial role in keeping the blood and nerve cells healthy, as well as its contribution to DNA synthesis. Yet, many people overlook the importance of ensuring their bodies absorb this vital vitamin effectively. Improving vitamin B12 absorption is a multifaceted process, from dietary choices to lifestyle adjustments.
Deficiency in vitamin B12 can lead to fatigue, irritability, confusion, muscle weakness, tingling sensations, and even anaemia.
According to Kanikka Malhotra, consultant dietician & diabetes educator, vitamin B12 is a water-soluble nutrient necessary for red blood cell formation, neurological function, and DNA production. A lack of sufficient vitamin B12 can impair these processes, leading to both short-term symptoms and long-term complications.
Foods to Include for Better B12 Absorption
Animal-Based Sources
– Organ Meats: Liver and kidneys (especially lamb) are among the richest sources.
– Seafood: Clams, tuna, salmon, sardines, and trout are excellent options.
– Meat: Cuts like poultry provide substantial amounts.
– Dairy: Milk, cheese, and yoghurt contribute significantly.
– Eggs: Especially the yolks, which contain moderate levels of B12.
Plant-Based and Fortified Options
– Fortified Cereals: Many breakfast cereals are enriched with vitamin B12.
– Nutritional Yeast: A favourite among vegans, often fortified with B12.
– Fortified Plant-Based Milks: Varieties like almond, soy, and oat milk commonly contain added B12.
Ensure your body is absorbing vitamin B12 effectively
