Did you know that good gut health is crucial for the proper absorption of vitamin B12 in the body? According to experts, it's not enough to simply eat B12-rich foods; it's also important to improve gut health by consuming probiotics and prebiotics.

Vitamin B12 is a vital nutrient for the body. It plays a crucial role in energy production, healthy nerves, and the formation of red blood cells. A deficiency can lead to fatigue, weakness, tingling in the hands and feet, memory loss, and mood swings. However, simply eating B12-rich foods isn't enough; proper absorption is also essential. For this, gut health and a healthy microbiome are considered crucial.

According to Riya Oswal, clinical nutritionist at COA Biohacking Clinic and Lounge , if you want to increase your vitamin B12 levels naturally, it's important to pay attention to your gut health along with your diet. Let's explore natural sources of vitamin B12 and easy ways to incorporate it into your daily diet.

Dairy products (milk, yogurt, cheese)

Dairy products are considered a good source of vitamin B12 for vegetarians. The probiotics in yogurt, in particular, promote intestinal health, allowing the body to better absorb other nutrients.

How to include it in the diet?

• Take 1 bowl of curd with lunch.
• You can drink one glass of buttermilk a day.
• Add paneer to salads, sandwiches or vegetables.
• Turmeric milk can also be a good option at night.

Eggs

Egg yolks are a good source of vitamin B12 and healthy fats. They can help keep you full for longer and provide energy.

How to include it in the diet?

• Eat boiled eggs for breakfast in the morning.
• You can make and eat vegetable omelette.
• Eat eggs with spinach or other green vegetables, this will also provide fiber.

Fish (salmon, sardines, tuna)

Fatty fish is rich in vitamin B12. The omega-3 fatty acids they contain may help reduce inflammation and improve gut health.

How to include it in the diet?

• Eat grilled or baked fish 2-3 times a week.
• You can have fish curry with brown rice.
• Fish salad can also be a healthy option.

Chicken and meat

Lean meat provides the body with easily absorbed vitamin B12. It is also considered beneficial for reducing weakness and improving muscle health.

How to include it in the diet?

• Eat grilled chicken with salad.
• Avoid cooking meat in excess oil and spices.
• Have it with multigrain roti or brown rice.

Fortified foods (bread and plant-based milk)

For those following a vegan diet, B12-fortified foods can be a good option. These foods contain vitamin B12.

How to include it in the diet?

• Try B12-fortified oat milk or soy milk.
• Make healthy sandwiches with fortified bread.
• Have plant-based milk with oatmeal and banana.

Nutritional yeast

Nutritional yeast is considered a good source of vitamin B12. The beta-glucans it contains may act as prebiotics, supporting gut health.

How to include it in the diet?

• Pour it over soup and eat.
• Add to salads and roasted vegetables.
• Can also be used in pasta or sandwiches.

Eating B12 alone is not enough; gut health is also important.

Many people think that simply taking a vitamin B12 supplement will resolve the deficiency, but this isn't always the case. Proper absorption of B12 requires a healthy gut lining and a substance called intrinsic factor, which is produced in the stomach. Stress, frequent antibiotic use, inflammation, and a lack of fiber can all compromise gut health, affecting B12 absorption.

Expert advice

If you want to increase your Vitamin B12 levels naturally, then include probiotics and prebiotics in your diet.

Sources of Probiotics

• Curd
• buttermilk
• fermented foods
• Sources of prebiotics
• Fruit
• Vegetables
• Whole grains
• Oats

A balanced diet can maintain better levels of Vitamin B12 in your body.

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