As per a 2019 report cited in the Indian Journal of Endocrinology and Metabolism, the prevalence of vitamin B12 deficiency is 47 per cent in the Indian population. 

Although the percentage of Vitamin B12 deficiency is close to fifty percent, there is good news. It can be treated. However, it often sneaks up on you when your diet lacks B12-rich foods, or your body has trouble absorbing this important nutrient. As a matter of fact, vitamin B12 plays an important role in producing DNA, the genetic blueprint of your cells which is essential for keeping your blood cells thriving. Without sufficient vitamin B12, your body may produce larger, immature red blood cells that can’t function effectively, leading to symptoms like fatigue, weakness, pale skin, and even mood changes.

In simpler terms, your body doesn’t store vitamin B12 for long and relies on regular intake through food. It’s crucial for keeping your nerves healthy and your red blood cells in top shape. If your B12 levels drop too low, your body may produce red blood cells that are too large and inefficient. In such cases, the deficiency may manifest which may leave you feeling weak, tired, and even looking pale.

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Who Does Vitamin B12 Deficiency Affect?

Vitamin B12 deficiency can affect individuals of any age, but it’s more commonly seen in those aged 60 years or older. This is why it is often referred to as a "disease of the elderly." As we age, the body’s ability to absorb vitamin B12 decreases, often due to reduced stomach acid production or conditions like atrophic gastritis. However, younger people are not immune to this condition. 

Certain groups are at higher risk, including:

• People who consume mainly plant-based foods: The primary source of vitamin B12 is animal-based foods. Vegetarians and vegans eat only plant-based diets and vegans avoid milk based products too. This practice or habit makes their body deficient in vitamin B12.
• Individuals with absorption issues: Absorbtion rate in the older people or those with conditions like anaemia, celiac disease, or Crohn’s disease becomes less. This can make it harder for their body to absorb vitamin B12. Thus, this group is at risk of developing vitamin B12 deficiency.
• Those with a history of alcoholism: Alcohol plays a negative character in interfering with nutrient absorption. Alcohol devoids and restrains the absorption of protein, minerals, vitamin B12, folic acid, and zinc.
• Pregnant and breastfeeding women: Expecting women are already going through a lot of bosy changes and require higher levels of vitamin B12 among other nourishments to support their growing baby. Breastfeeding women suffer from anemia due to blood loss during delivery. 

 

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What Are the Symptoms of A Vitamin B12 Deficiency?

Vitamin B12 deficiency can lead to a variety of physical, neurological, and psychological symptoms. These symptoms may develop gradually and worsen over time, making it tricky to pinpoint the issue early. Interestingly, some individuals may experience no symptoms at all, even with significantly low vitamin B12 levels. 

• Fatigue or weakness: A common early sign, as your body struggles to produce enough oxygen-carrying red blood cells.
• Digestive issues: Nausea, vomiting, diarrhoea, or a loss of appetite can occur.
• Sudden weight loss or gain: A reduced appetite may lead to noticeable weight changes.
• Mouth or tongue ulcers: Pain, swelling, or redness in the mouth or tongue may develop.
• Yellowish skin (Jaundice): A pale or yellowish tint to the skin due to damaged red blood cells.
• Numbness or tingling feel: A “pins and needles” sensation, especially in the hands and feet, caused by nerve damage.
• Vision problems: Blurred or impaired vision, often due to damage to the optic nerve.
• Memory issues: Difficulty remembering things, focusing, or making decisions.
• Walking and talking issues: Trouble walking steadily or speaking clearly due to nervous system involvement.
• Depression: Persistent feelings of sadness or hopelessness.
• Irritability: Increased mood swings or sensitivity.
• Behavioural changes: A noticeable shift in how you feel or act, possibly accompanied by anxiety or difficulty coping with stress.

A routine blood test will reveal the levels of vitamin B12 and other nutritional deficiencies in the body. Click here to take a complete blood count test at UR.Life. 

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Ways to Manage Vitamin B12 Deficiency

The good news is that vitamin B12 deficiency is manageable with early detection, dietary adjustments, and supplements, but untreated deficiency can lead to serious complications, including permanent nerve damage.

 

1. Boost Your Diet with B12-rich foods

Incorporate more foods naturally high in Vitamin B12 to replenish your levels. Focus on:

• Animal-based foods: Animal products are the richest natural sources of Vitamin B12. Including a variety of these foods in your diet can help boost your levels effectively as eggs, milk & milk products like cheese, yoghurt, and milk are excellent sources of B12. Opt for low-fat or full-fat versions based on your dietary needs. Organ meats, such as liver and kidney, are especially high in Vitamin B12. Apart from these, chicken, salmon, and tuna fish are good sources of B12 and can be incorporated into a variety of dishes.
• Fortified foods: For those who don’t consume animal products or have dietary restrictions, fortified foods are an excellent alternative. Many cereals are fortified with B12, making them a good choice to fulfill their nutritional requirement. If you’re someone who chooses fortified foods, then don’t forget to check the label before buying to ensure percentage of the daily value. Non-dairy alternatives such as almond, soy, oat, and rice milk often come fortified with Vitamin B12. Always look for "fortified with Vitamin B12" on the packaging.
• Nutritional yeast is a great option for vegetarians and vegans as it is not only fortified with B12 but also adds a cheesy flavour to dishes, making it a favourite among plant-based eaters. 

 

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2. Consider Vitamin B12 Supplements

Older adults have higher chances of getting vitamin B12 deficiency as their nutritional absorption rate decreases as they age. Besides, Vegetarians and vegans often face this deficiency. Besides, digestive diseases like Crohn's and celiac disease make it difficult for your body to absorb vitamin B12.

In these situations, their bodies are unable to absorb complete nutrition from their diet. 
If dietary sources aren’t sufficient, oral supplements or sublingual (under the tongue) tablets can help. Many over-the-counter multivitamins include vitamin B12 and others that only contain vitamin 12. Talk to your healthcare provider to find out if you need to supplement with these products and which supplement would give you the best results.

 

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3. Get Medical Treatments When Necessary

For more severe cases or absorption-related issues, a doctor might prescribe:

• Vitamin B12 Injections: Administered intramuscularly to bypass absorption problems in the gut.
• Prescription-strength Supplements: Higher doses of oral supplements for chronic deficiencies.

 

4. Address Underlying Causes

If the deficiency is linked to a condition like pernicious anaemia, gastrointestinal disorders, or medications that interfere with absorption (e.g., metformin, antacids), treating these issues is key to preventing recurring deficiencies.
Avoid alcohol as frequent consumption of alcohol leads to damage to your digestive system, which also hampers the absorption of vitamin B12.

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5. Monitor and Regularly Test Levels

If you suspect you have symptoms of vitamin B12 deficiency then it is onlt wise to get tested. Work with your healthcare provider to monitor your Vitamin B12 levels, especially if you belong to a high-risk group, such as older adults, vegans, or individuals with absorption issues.

 

6. Prevent Future Deficiency

Prevention is better than cure, even in the case of nutritional deficiency. For vegetarians and vegans, make fortified foods or supplements a permanent part of your diet. Maintain a balanced diet that includes diverse sources of nutrients. Limit alcohol consumption, as it can interfere with B12 absorption.

 

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Adding Vitamin B12-rich foods into your diet is a simple yet effective way to manage and prevent deficiency. Whether you prefer animal-based sources like eggs, dairy, meat, and seafood or rely on fortified options such as plant-based milk and cereals, there are plenty of choices to suit your lifestyle and dietary needs. 

By making these foods a regular part of your meals and paying attention to proper absorption, you can effectively maintain healthy Vitamin B12 levels and support your overall well-being. Always consult a healthcare provider for personalised advice, especially if you suspect a deficiency or belong to a high-risk group.

 

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