Vitamin B12 is an essential nutrient that supports red blood cell production, nerve function, energy metabolism, and DNA synthesis. A supplement can help fill gaps when you\u2019re not getting enough vitamin B12 from foods like eggs, oysters, and salmon, but experts say there\u2019s no single best time to take it.\n<\/p>\n
Because vitamin B12<\/a> is water-soluble, meaning it dissolves in water, it\u2019s often best taken on an empty stomach with water, said Megan Meyer, PhD<\/a>, a science communication consultant based in Durham, North Carolina. Some limited evidence also suggests vitamin B12 could reduce sleep, so taking it earlier in the day may be a good idea.\n<\/p>\n Still, there\u2019s no universally ideal time to take vitamin B12, according to Talia Follador, RDN, LDN<\/a>, a registered dietitian nutritionist and founder of Follador Nutrition Services. \u201cWhat matters most is being consistent and taking the proper dosage,\u201d she said.\n<\/p>\n While the timing of vitamin B12 may not matter much, other factors can impact the efficacy of the supplement, said Julie Pace, RDN<\/a>, a functional dietitian nutritionist & founder of Core Nutrition Health & Wellness.\n<\/p>\n These include the form of the supplement, stomach acid levels<\/a>, existing B12 status, and the body\u2019s ability to produce a protein called intrinsic factor, which is essential for absorption. \u201cThink of it as a \u2018shuttle bus\u2019 that carries B12 through your digestive system into your bloodstream,\u201d Pace told Health. \u201cWithout it, your body can’t absorb B12 from food, regardless of how much you eat.\u201d\u00a0\n<\/p>\n For people who have trouble absorbing B12, higher-dose supplements or even injections may be necessary, Follador said.\n<\/p>\n