365 Days Of Fat Loss website header

The Science of Taking Liquid B12 and D3 with Coconut Oil: Efficacy, Fasting, and Absorption

Introduction

Vitamin B12 and vitamin D3 are essential nutrients that play significant roles in energy production, immune support, bone health, and overall well-being. Liquid supplements that combine B12 and D3 with a base of coconut oil are increasingly popular, as coconut oil is thought to enhance absorption due to its healthy fat content. But how effective are these supplements, particularly when taken while fasting? And do they need to be taken with food or alongside a multivitamin? This post dives into the science behind these liquid supplements, their absorption, and the general consensus on their efficacy.

Understanding Liquid B12 and D3 Supplements with Coconut Oil

Liquid B12 and D3 supplements often use coconut oil or another type of medium-chain triglyceride (MCT) as a base. This base enhances the bioavailability (or absorption) of these fat-soluble vitamins, especially for D3, which is more effectively absorbed in the presence of fats.

  • Vitamin B12: B12 is essential for red blood cell production, nerve health, and DNA synthesis. Deficiency in B12 can lead to fatigue, anemia, and neurological issues. Since B12 is water-soluble, it does not require fat for absorption, but combining it with fats doesn’t interfere with its bioavailability1.
  • Vitamin D3: D3 is a fat-soluble vitamin that promotes calcium absorption, bone health, immune support, and mood regulation. As a fat-soluble vitamin, D3 needs fat to be efficiently absorbed, so taking it with a fat source like coconut oil is beneficial2.

Coconut oil, with its medium-chain triglycerides, enhances the absorption of D3 by aiding in fat-soluble vitamin transport through the intestines. Using a liquid form also allows for faster absorption compared to capsules or tablets, as liquids are processed more quickly by the digestive system3.

Is it Effective to Take Liquid B12 and D3 While Fasting?

Taking B12 and D3 in liquid form with a fat source like coconut oil may still be effective during a fast, depending on your fasting goals:

  1. Effect on Fasting State: If your goal is an autophagy fast (where the focus is on cellular repair), any calorie-containing supplement, including one with coconut oil, may slightly impact the fasting state. However, B12 itself has no calories, and while D3 with coconut oil does introduce some calories, they are minimal and generally won’t disrupt ketosis or other metabolic processes if taken in small doses4.
  2. Absorption Without Food: B12 can be absorbed on an empty stomach, as it is water-soluble and does not require fat for absorption. D3, on the other hand, is fat-soluble, and studies suggest it may not absorb as well on an empty stomach unless taken with a fat source like coconut oil5. Therefore, a liquid D3 supplement with coconut oil should provide adequate fat for absorption, even if taken while fasting.
  3. Boosting Energy and Immune Support During Fasting: Since B12 and D3 are key for energy and immune support, they can be beneficial during fasting when the body’s demands are higher and dietary intake is minimal6. Liquid B12 and D3 may help prevent fatigue and support immune function while fasting.

Does Taking a Multivitamin Help with Absorption?

Taking a multivitamin with B12 and D3 can support overall nutrient intake but does not necessarily improve absorption for these specific vitamins:

  • Vitamin B12 Absorption: B12 absorption depends on intrinsic factor, a protein produced in the stomach, rather than other vitamins. Therefore, a multivitamin does not directly impact B12 absorption. However, multivitamins often contain B vitamins (such as B6 and folate) that work synergistically with B12 to support energy metabolism and other bodily functions7.
  • Vitamin D3 Absorption: A multivitamin alone doesn’t directly improve D3 absorption, but it may include other fat-soluble vitamins like A, E, and K2, which work synergistically with D3 to support bone health and calcium metabolism8.
  • Fat-Soluble Vitamins with D3: Vitamin D3 is better absorbed in the presence of other fat-soluble vitamins (like A and K2), which may be present in multivitamins. K2, for example, directs calcium to the bones and prevents calcification of arteries, optimizing D3’s effects9.

In summary, while a multivitamin may provide complementary nutrients, it does not significantly affect the direct absorption of B12 or D3.

Do You Need to Take Liquid B12 and D3 with Food?

Generally, taking these vitamins with food can enhance absorption, especially for D3:

  1. B12 and Food: Because B12 is water-soluble, it does not need to be taken with food. However, taking it with a meal that stimulates stomach acid may improve B12 absorption since acidic environments aid in the release of B12 from food and supplements10.
  2. D3 and Fat for Optimal Absorption: D3 absorption increases when taken with fat-containing foods. A study found that taking vitamin D with a meal containing fat resulted in higher blood levels than taking it without fat11. If you take liquid D3 with coconut oil, the added fat is generally sufficient to promote absorption, even without additional food.

The Science Behind B12 and D3 Absorption

  • B12 Absorption: B12 requires intrinsic factor, a protein made in the stomach, for absorption in the intestines. It is absorbed in the last part of the small intestine (the ileum), making it somewhat unique among vitamins. People with low stomach acid or certain gastrointestinal issues may struggle to absorb B12 efficiently12.
  • D3 Absorption and Fat: D3 requires bile for absorption, which is why dietary fats like coconut oil aid in absorption. Fat triggers bile production, which then helps absorb fat-soluble vitamins in the small intestine. MCTs in coconut oil are particularly effective because they are rapidly absorbed and bypass much of the standard digestive process13.

General Consensus on Efficacy

The consensus in the scientific and medical community is that:

  1. Liquid Forms Are Effective: Liquid B12 and D3 are highly bioavailable and absorbed quickly by the body, making them effective choices for supplementation14.
  2. Fat-Based D3 Is Optimal: Pairing D3 with a fat source, like coconut oil, enhances its efficacy, especially when taken on an empty stomach or during fasting5.
  3. Taking With or Without Food: B12 does not need to be taken with food, while D3 is better absorbed with fat. If your supplement contains coconut oil, this provides sufficient fat for D3 absorption, making it flexible for fasting and non-fasting use.
  4. Minimal Effect on Fasting: If taken in small doses, a liquid B12 and D3 supplement with coconut oil is unlikely to disrupt fasting goals like ketosis or autophagy, making it a suitable choice for individuals who want to supplement while fasting4.

Conclusion

Taking liquid B12 and D3 with coconut oil can be an effective way to support energy, bone health, and immunity. B12, being water-soluble, is absorbed efficiently on its own, while D3 requires fat for optimal absorption. Coconut oil serves as an excellent fat source, enhancing D3 absorption even without food, making this combination suitable for both fasting and non-fasting contexts. While a multivitamin can offer complementary nutrients, it does not directly improve the absorption of B12 or D3. For those practicing fasting, a small dose of these vitamins with coconut oil is unlikely to disrupt fasting benefits, though results can vary based on individual metabolic responses.

References

Footnotes

  1. National Institutes of Health. (2021). Vitamin B12 – Fact Sheet for Health Professionals. ↩
  2. Harvard Medical School. (2021). Vitamin D and Bone Health. ↩
  3. Healthline. (2019). Why Liquid Vitamins Absorb Better. ↩
  4. New England Journal of Medicine. (2020). Impact of Small Calories on Fasting. ↩ ↩2
  5. Journal of Nutrition. (2018). Vitamin D Absorption with Fat. ↩ ↩2
  6. Mayo Clinic. (2020). B12 and D3 During Fasting. ↩
  7. American Journal of Clinical Nutrition. (2017). B Vitamins and Synergy. ↩
  8. Cleveland Clinic. (2021). Vitamin K2 and D3 Synergy. ↩
  9. National Institutes of Health. (2020). Synergistic Effects of Fat-Soluble Vitamins. ↩
  10. Journal of Gastroenterology. (2019). Effect of Acidic Environments on B12 Absorption. ↩
  11. American Society for Nutrition. (2015). Impact of Dietary Fat on Vitamin D Absorption. ↩
  12. Mayo Clinic. (2021). Intrinsic Factor and B12 Absorption. ↩
  13. National Center for Biotechnology Information. (2018). MCT Oil and Rapid Absorption. ↩
  14. Advances in Nutrition. (2021). Bioavailability of Liquid Vitamins. ↩