Did you ever get your vitamin levels checked only to find out that you are deficient in vitamin B12? Does that ring any bells?
If yes, ask around your close friends and family if they’re vitamin B12 deficient too. Most likely, you’ll get an answer in the affirmative. Vitamin B12 deficiency is more common than we realise, especially in the Indian population. But why so? Moreover, why are you vitamin B12 deficient even if you take a balanced diet?
Vitamin B12, a crucial nutrient for overall health, is surprisingly deficient in a significant portion of the Indian population. This deficiency can lead to a range of health issues, from fatigue and weakness to more severe neurological problems. Let’s delve into the reasons behind this widespread deficiency.
Dietary Factors: The Root of the problem
India’s predominantly vegetarian and lacto-vegetarian population forms the primary reason for the widespread vitamin B12 deficiency. Unlike animal-based foods, plant sources are negligible in this essential vitamin. While fortified foods are gaining popularity, their consumption is still limited in most sections of India. Additionally, traditional Indian cooking methods, such as boiling or soaking grains, can further reduce the vitamin B12 content in food.
The diet isn’t the only factor here. Even for those consuming animal-based products, vitamin B12 absorption can be a challenge. The body requires an intrinsic factor, a protein produced in the stomach, to absorb B12 effectively. Conditions like atrophic gastritis, common among the elderly and individuals with certain medical conditions, can reduce intrinsic factor production, leading to malabsorption.
Other contributing factors
Genetic predisposition:
 Certain genetic variations can influence vitamin B12 absorption and metabolism.
Medical conditions:
Diseases affecting the digestive system, such as Crohn’s disease and celiac disease, can interfere with vitamin B12 absorption.
Medications:
Some medications, including proton pump inhibitors and metformin, can impact vitamin B12 absorption.
Age-related changes:
 The ability to absorb vitamin B12 decreases with age.
Consequences of Vitamin B12 Deficiency: Should you take it seriously?
Why not. A deficiency in vitamin B12 can lead to a variety of health problems, including:
- Fatigue and weakness
- Numbness and tingling in hands and feet
- Balance problems
- Memory loss and cognitive difficulties
- Anemia
- Depression
What can you do?
If you suspect you might be deficient in vitamin B12, it’s crucial to consult a healthcare professional for proper diagnosis and treatment. Blood tests can measure your vitamin B12 levels and help determine the best course of action.
While supplements can help correct deficiency, it’s essential to address the underlying cause. Dietary modifications, lifestyle changes, and potentially medical interventions may be necessary.
Foods rich in Vitamin B12
Vitamin B12, a crucial nutrient for overall health, is primarily found in animal-based foods. Here are some excellent sources:
Meat:
Beef, pork, lamb, and organ meats like liver are particularly rich.
Poultry:
Chicken and turkey, especially the liver, contain significant amounts.
Fish and Seafood:
Clams, mussels, salmon, tuna, and mackerel are excellent options.
Dairy:
Milk, cheese, and yoghurt are good sources of vitamin B12.
Eggs:
While not as rich as other sources, eggs do contain some vitamin B12.
It’s important to note that vegetarians and vegans may need to rely on fortified foods or supplements to meet their vitamin B12 requirements.
Closing thoughts
So, there you have it! The role of Vitamin B12 in your body is huge and pivotal. Don’t let fatigue and weakness take over. Pay attention to what your body’s telling you. Remember, prevention is always better than cure, so keep an eye on your B12 levels. Get regular tests and correct your diet accordingly. Good health starts with a good diet, always remember that.
