3. Add B12 to your supplement arsenal
Not all vitamin B12 supplements are created equal. A compromised digestive system can affect your absorption of certain vitamins and minerals, so I prefer to boost a patient’s vitamin B12 levels through lozenges (but suck these – do not chew them!) or vitamin B12 injections — both of these methods allow nutrients to bypass digestion and enter directly into the bloodstream.
When selecting a lozenge, look for hydroxocobalamin on the back of the label. When opting for injectible B12, you should request methylcobalamin — it’s the form found in food, which makes it easier for your body to absorb. I suggest taking 2,000mcg to 4,000mcg daily, either with or without food. The recommended daily intake of B12 from food is 2.4mcg for adult women, 2.6mcg for pregnant women, and 2.8mcg for lactating women — but absorption of B12 from food is much stronger than from supplements.
I also highly recommend doing the HCL challenge (see the book extras section on thehormonediet.com), which is designed to restore the acidity levels of your stomach. Low stomach acid can affect your ability to absorb many vitamins and minerals, including B12, from your food.
4. Get more vitamin B12 from your diet
In addition to a trip to the health food store, you can boost your vitamin B12 levels by including the following foods in your diet:
- Liver, beef, braised, one slice —48.0 micrograms (mcg) per serving
- Clams, cooked, 3 ounces — 34.2 micrograms (mcg) per serving
- Trout, rainbow, wild, cooked, 3 ounces — 5.4 micrograms (mcg) per serving
- Salmon, sockeye, cooked, 3 ounces — 4.8 micrograms (mcg) per serving
- Trout, rainbow, farmed, cooked, 3 ounces — 3.5 micrograms (mcg) per serving
- Haddock, cooked, 3 ounces — 1.8 micrograms (mcg) per serving
- Yogurt, plain, 1 cup — 1.4 micrograms (mcg) per serving
- Beef, top sirloin, broiled, 3 ounces — 1.4 micrograms (mcg) per serving