[1] People who regularly take medications that suppress stomach acid for conditions like gastroesophageal reflux disease (GERD) or peptic ulcer disease—such as proton-pump inhibitors, H2 blockers, or other antacids—may have difficulty absorbing vitamin B12 from food.
The main causes of B12 malabsorption include inherited disorders (Intrinsic factor deficiency, Imerslund-Gräsbeck disease, Addison's pernicious anemia, obesity, bariatric surgery and gastrectomies.
You need intrinsic factor so that your body can absorb B12 vitamin. People with pernicious anemia have a B12 vitamin deficiency. Digestive diseases: Diseases that affect the digestive system, like Crohn's disease and celiac disease, can prevent your body from fully absorbing vitamin B12.
There are certain foods that also need a cut-down in case of vitamin B12 deficiency. “Some foods and drinks can interfere with vitamin B complex intake like alcohol, caffeine and processed foods, etc should be avoided completely,” Shah added.
Key points about vitamin B12 deficiency anemia
Without enough red blood cells, your tissues and organs don't get enough oxygen. Without enough oxygen, your body can't work as well. Symptoms include weak muscles, numbness, trouble walking, nausea, weight loss, irritability, fatigue, and increased heart rate.
Coffee also seems to impact on the metabolism of some B vitamins like thiamine. Vitamin B12, though, looks like being a possible exception – indeed, caffeine's stimulation of stomach acid production may actually assist, instead of compromise, your body's B12 absorption.
"As you intake more water you can begin to flush water soluble vitamins and minerals," Dr. Kinney told INSIDER. "Water soluble vitamins, such as the B Vitamins (B1, B2, B3, B6 & B12) & vitamin C, are not stored long term and may be excreted with excess water intake if you're not taking in proper supplementation, too.
Stress is known to deplete our levels of B vitamins, especially vitamin B12. Vegetarians, vegans and those on restricted diets can struggle to get enough vitamin B12 to meet their body's needs.
Drinking alcohol regularly for more than two weeks decreases vitamin B12 absorption from the gastrointestinal tract.
Unlike most other vitamins, B12 is stored in substantial amounts, mainly in the liver, until it is needed by the body. If a person stops consuming the vitamin, the body's stores of this vitamin usually take about 3 to 5 years to exhaust.
Once you begin treating your vitamin B12 deficiency, it can take up to six to 12 months to fully recover. It is also common to not experience any improvement during the first few months of treatment. If you can, it's a good idea to address what's causing the deficiency.
Alcohol. Research has suggested that the consumption of alcohol may reduce vitamin B12 levels. An older study indicated that moderate alcohol intake diminished vitamin B12 by 5% among “healthy, well-nourished, postmenopausal women.”
Symptoms of B12 deficiency. Low levels of vitamin B12 can lead to a range of neurological symptoms, including depression, anxiety, and mood swings. In severe cases, a vitamin B12 deficiency can cause more serious symptoms such as confusion, memory loss, and even psychosis.
Several studies have shown that people experiencing anxiety have lower vitamin B12 levels. One 2000 study found that men with vitamin B12 deficiency who recently lost a loved one reported higher levels of anxiety and depression (2).
Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual's diet. It is one of the best fruits rich in vitamin B12.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
How to increase vitamin B12 levels? Vitamin B12 is found mostly in animal sources, particularly meat and dairy products. Fortunately for vegans, cobalt foods and fortified sources can also be good providers of this vitamin. Cobalt is an essential nutrient element which is a component of vitamin B12.
Food. Large amounts of B12 come from animal products, like red meat and fish. It's also found in poultry, eggs, dairy, and some plant-based or fortified foods. Don't worry if you don't know how to change your diet.
Caffeine has a mild diuretic effect, which leads to an increase in urination. As a result, water-soluble vitamins, such as B-vitamins and vitamin C can be depleted due to fluid loss. Research also demonstrated that the higher the level of caffeine, the more it interfered with vitamin D absorption.
Some beverages, including coffee, contain substances that could interfere with the absorption of some of the nutrients in your vitamin. It's better to drink your coffee about 15 minutes before or a few hours after you take your vitamin.
Try to avoid taking your vitamins with coffee or tea
Caffeine also increases urination, which can decrease the concentration of water-soluble vitamins (B-complex and C). So, wait an hour after your morning brew to take supplements.
Vitamin B12
According to health experts at Click Pharmacy, as a general rule of thumb, take your B vitamins in the morning or with a meal. Vitamin B12, for example, should definitely be taken in the morning. This is because it is important for energy metabolism, which may interrupt your sleep if taken at night.
When is the Best Time? Since B-complex vitamins are best taken on an empty stomach, it should be taken early in the morning. Taking vitamin B12 later in the day may affect your sleep. Additionally, people who take B-complex vitamins want to boost their energy.