Here are seven tips to improve your vitamin B12 levels naturally:
1. Incorporate B12-Rich Foods
Consume foods that are naturally high in vitamin B12, such as meat (beef, lamb, and pork), fish (salmon, tuna, and sardines), poultry (chicken and turkey), eggs, and dairy products (milk, cheese, and yoghurt). These are excellent sources that can help boost your B12 levels.
2. Include Fortified Foods
If you're vegetarian or vegan, include foods fortified with vitamin B12 in your diet. Look for plant-based milk (soy, almond, oat), breakfast cereals, nutritional yeast, and meat substitutes that have been fortified with B12.
3. Eat Shellfish
Shellfish, particularly clams and mussels, are among the richest natural sources of vitamin B12. Incorporating shellfish into your diet can significantly boost your B12 intake.
4. Focus on Organ Meats
Organ meats, such as liver and kidneys, especially from lamb, are incredibly high in vitamin B12. These can be included in your diet occasionally to help maintain adequate B12 levels.
5. Opt for B12 Supplements if Needed
If you have trouble absorbing B12 naturally, consider taking B12 supplements. These are available in various forms, including tablets, capsules, and sublingual (under the tongue) options, which can improve absorption.
6. Enhance Absorption with Probiotics
A healthy gut can improve the absorption of vitamin B12. Incorporate probiotic-rich foods like yoghurt, kefir, sauerkraut, and kimchi to support gut health, which may aid in better B12 absorption.
7. Regularly Check Your Levels
Regularly monitoring your vitamin B12 levels, especially if you follow a vegetarian or vegan diet, can help ensure that you are maintaining adequate levels. Adjust your diet or supplement intake as needed based on your test results and your healthcare provider’s advice.
Improving and maintaining vitamin B12 levels naturally involves a balanced approach that includes dietary sources, fortified foods, and, if necessary, supplements, particularly for those at risk of deficiency.
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