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Melanin is what gives pigment to hair and eyes and colour to the skin

However, its absorption can be enhanced when taken with a meal, particularly those containing certain nutrients: With Iron-rich Meals: Vitamin C significantly enhances the absorption of non-heme iron (the type found in plant-based foods), making it beneficial to take vitamin C supplements with meals high in iron

Naturally, vitamin B12 can be found in food such as meat, fish and dairy where b12 attaches itself to protein, which is separated by stomach acid during digestion, allowing it to be absorbed into the bloodstream

With those caveats in mind, here's what the published data shows at each stage