Vitamin B12: When to Take It & How to Track It
Also called: Cobalamin, Methylcobalamin, Cyanocobalamin
By MagdaLast updated
What is Vitamin B12?
Vitamin B12 helps keep nerve and blood cells healthy and is needed to make DNA. It is found in animal foods such as meat, fish, eggs and dairy, and is added to some fortified foods. Plant foods do not contain it unless fortified, so vegetarians and vegans often rely on fortified foods or supplements. Many older adults make less stomach acid, which makes it harder to absorb the B12 bound to food, and some long-term medicines lower absorption as well. For people in these groups a B12 supplement can become a standing part of the routine, which is exactly the kind of quiet daily dose that gets missed.
When to take Vitamin B12: general timing information
Many older adults do not have enough stomach acid to absorb the vitamin B12 in food, so the NIH says people over 50 should get most of their B12 from fortified foods or supplements. [1]
Acid-reducing medicines such as proton pump inhibitors (omeprazole, lansoprazole) and H2 blockers can reduce B12 absorption from food. [1]
Metformin, a common diabetes medicine, might reduce vitamin B12 absorption and lower blood levels. If you take it long term, ask your doctor whether your B12 should be checked. [1]
The body absorbs only a small share of a large B12 dose at once, because absorption depends on a protein called intrinsic factor. Follow the dose on your label or from your doctor. [2]
How to set a Vitamin B12 reminder in Pillzy
Tap the + button in Pillzy and add "Vitamin B12" with the dose and form (tablet, spray, sublingual) from your label.
Choose the frequency your doctor or label gives, such as Once daily or specific days for a weekly product.
Set the reminder for a time you are already at home, such as breakfast.
If you take metformin or an acid-reducing medicine, add a note so you can mention your B12 at your next review.
Mark each dose taken when the notification arrives, and use the calendar to spot gaps.
Turn on a refill reminder with the number of tablets you have, so Pillzy alerts you before you run out.
Frequently asked questions
Can vegans get enough B12 without a supplement?
Plant foods do not contain vitamin B12, so vegans need fortified foods (such as some cereals and plant milks) or a supplement. The NIH notes that people who eat little or no animal food might not get enough from diet alone.
Does metformin cause B12 deficiency?
The NIH says metformin might reduce vitamin B12 absorption and lower blood levels. It does not mean everyone on metformin becomes deficient, but it is a good reason to ask your doctor about testing if you have taken it for a long time.
Is it possible to take too much vitamin B12?
The NIH notes that vitamin B12 has not been shown to cause harm, even at high intakes. That said, follow the dose on the label or from your clinician, and tell them about every supplement you take.