If you’re feeling fatigued, lightheaded, and low on energy while eating a healthy diet, it could be because your body is deficient in the essential vitamin B12. Vitamin B12 supports red blood cell production, energy activation, and brain health and function.
Eating a primarily plant-based diet (vegetarian or vegan) and having difficulty absorbing food in your intestines are the two main causes of low vitamin B12 deficiency. Taking B12 supplements may help increase your blood levels, but your daily diet can greatly affect your total B12 intake.
The plus side to this Vitamin is that making a recipe to prepare it doesn’t require an intricate recipe or expensive ingredients. The following 6 simple, homemade drinks can not only provide you with an increase in vitamins. B12, but it can also keep you hydrated and wake you up with energy.
1. Milk with Turmeric
Milk is one of the most accessible sources of vitamin B12, especially for vegetarians. When combined with turmeric, it becomes a powerful drink that supports immunity and overall health.
To make, heat one cup of milk, then add a pinch of turmeric powder. Stir thoroughly before drinking. This simple recipe can promote better sleep and reduce inflammation.
When to drink: Night.
Pro tip: Use fortified milk containing B12 to provide more B12 levels.
2. Banana and Milk Shake
Banana and milkshake is a creamy and tasty beverage that helps to increase energy levels. Milk provides vitamin B12, while a banana adds natural sweetness and is also an excellent source of potassium, which helps alleviate fatigue.
It’s a good option for those who miss breakfast or want something to give them that morning energy boost.
When to drink: In the morning
Pro tip: Add one tablespoon of peanut butter for additional nutrients!
3. Yogurt Drink
Yogurt is a natural producer of vitamin B12 as well as probiotics. When made into buttermilk, it becomes lighter, more refreshing for digestion, and especially in the summer months!
This drink has many benefits for gut health, which helps your body absorb nutrients from food, including vitamin B12.
When to drink: Around midday.
Pro tip: Use roasted cumin powder and mint for added taste and to help with digestion.
4. Plant-Based Smoothie
For vegans, fortified plant milk (almond or soy milk) can also provide them with some vitamin B12. By blending it into a smoothie with a combination of fruits, it becomes a very tasty and nutritious drink.
Make sure to check for vitamin B12 on the ingredient label.
When to drink: In the morning or after working out
Pro tip: Add chia seeds to provide fibre and omega-3s.
5. Spinach and Yogurt Smoothie
Spinach does not have much B12, but when mixed with yogurt, the resulting smoothie is a nutrient-dense beverage that can be consumed to benefit overall health and energy levels.
The spinach yogurt mixture can increase iron consumption and improve blood health, thus supporting the function of B12.
When to drink: In the afternoon
Pro tip: Add a little black salt and cumin for flavour.
6. Whey Protein Shake (Fortified Option)
The majority of whey protein powders are B12 fortified and can be made with milk or water to provide a convenient way to enhance energy and promote recovery of muscles.
The use of whey protein is beneficial for active individuals and those suffering from fatigue.
When to drink: Either immediately after exercise or in the morning, provided that a high-quality and low-sugar product is used.
Why These Drinks Work
These drinks are not “magic cures” for your body; however, they help in two primary ways –
- They provide dietary B12 from milk, curds, and fortified ingredients.
- They support the absorption of B12 by promoting gut health and good overall nutrition.
The key is consistency. By regularly consuming these drinks, the level of energy you have and your symptoms of deficiency will improve gradually.
Signs You May Have Low Levels of B12
If you’re unsure if you need these drinks or not, here are some common signs:
– Fatigue and/or weakness all the time
– Tingling in the arms or legs
– Memory problems or brain fogginess
– Pale or yellowish skin
– Shortness of breath
If the above symptoms persist, consult with a physician for an accurate diagnosis and possibly supplementation.
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Other Great Tips for Boosting B12 Through Food
- Eat or drink dairy products or foods with B12 added to them.
- Drink less than two alcoholic beverages daily.
- Take care of your gut so that your body will properly absorb what you eat and drink.
- Do not use only drinks as a source of B12: balance your meals with other foods.
- Get your B12 levels checked regularly.
How do these beverages work?
Neither of these beverages should be considered to be “magic cures,” but both will enhance your ability to take in B12 through the consumption of milk, yogurt, and other fortified ingredients and absorb B12 due to an increased improvement in gut health and overall nutrition.
Regularly consuming these beverages over time will increase your energy and help reduce symptoms of B12 deficiency.
Conclusion
Vitamin B12 is essential for energy, brain function, and overall health! Many people are B12-deficient, particularly vegetarians. However, you can use small changes to your diet to make improvements.
These 6 homemade drinks will supply you with simple, inexpensive, and effective sources to increase your natural B12 levels! They should be added to your daily routine for best results!
FAQs
Q1. Can B12 deficiency be cured using drinks alone?
Drinks can contribute towards helping you get more B12 into your diet than you are currently consuming, but they are unlikely to cure your B12 deficiency completely. Unless your B12 deficiency is mild, treating it very likely will require supplementation or medical intervention.
Q2. What drinks help to improve B12 deficiency?
Good natural options people can use to increase their intake of B12 include milk-based beverages and curd-based beverages.
Q3. Are there any vegan sources of vitamin B12?
Dairy products and fortified foods are the only vegetarian sources of B12.
Q4. How long does it take for B12 levels to improve?
Depending on the duration and severity of your B12 deficiency and your consistency with following a proper diet, it can take anywhere from a few weeks to several months to see improvement in your B12 levels.
Q5. Can I drink these beverages every day?
Yes, as long as you are consuming them in moderation, it is safe to do so.
Q6. Is B12 deficiency common in India?
B12 deficiency is very prevalent throughout India, particularly among vegetarians and individuals with malabsorption issues.
Q7. Does having low levels of vitamin B12 make you gain weight?
While individuals with low vitamin B12 levels tend to be more fatigued than individuals with normal levels, there is also a possibility that having low energy may result in individuals being less physically active and therefore producing weight gain over the long-term.
Q8. Do I need to take supplements along with these beverages?
If you are experiencing severe B12 deficiency, you should see a doctor; your doctor may prescribe you a vitamin B12 supplement in addition to dietary changes.