A silent condition is spreading fast, with studies showing nearly 70% of urban Indians facing low Vitamin B12 levels. The fatigue, mood swings, and tingling sensations many ignore could be linked to this unseen nutrient drop.
As more people switch to plant-based diets and processed foods, experts warn of growing Vitamin B12 deficiency concerns. It’s time to understand what’s missing and how to replenish it naturally.
Expert Recommendations for B12-Rich Foods
Persistent fatigue can often signal more than tiredness. Dr Rishabh Gupta from the Centre for Digestive Health explains how tackling Vitamin B12 deficiency through the right foods rich in Vitamin B12 can revive your lost energy.
1. Animal-Based Foods: Chicken, mutton, and fish are among the richest Vitamin B12 foods. Eggs and dairy products, including milk, curd, and paneer, also supply good amounts of this essential nutrient, supporting nerve function and energy.
2. Fortified Foods: Vegetarians can rely on natural sources of Vitamin B12, like fortified soy, rice, and oats. These options help maintain adequate levels without animal intake.
3. B12 Supplements: Where diet falls short, B12 supplements containing essential vitamins can effectively fill the gap in your nutritional needs.
Signs and Symptoms of Vitamin B12 Deficiency
Fatigue that lingers, minor numbness or tingling, and unexpected mood shifts can hint at a deeper problem. The signs to look for vitamin B12 deficiency are:
- Persistent tiredness and weakness
- Tingling in hands or feet
- Mood changes or irritability
- Long-term deficiency may cause anaemia and nerve damage.
Causes of Vitamin B12 Deficiency
Sometimes lifestyle choices limit essential intake, and sometimes the body resists absorbing it, which leads to vitamin B12 deficiency. The causes are:
- Vegan or vegetarian diets lack foods rich in Vitamin B12
- Absorption troubles due to pernicious anaemia or celiac disease
- Certain medications and habits that lower B12 levels
Tips to Improve B12 Absorption
To get the most from foods rich in Vitamin B12, pair them with proteins or probiotic-rich options to aid absorption. Limit alcohol and avoid medications that block nutrient uptake.
Combining natural sources of Vitamin B12, such as eggs, dairy, fish, and fortified grains, with healthy gut-supporting foods helps your body retain more of this essential nutrient for long-term health and energy.
When to Consult a Healthcare Professional?
If you suspect Vitamin B12 deficiency, a blood test can confirm it. When dietary changes with Vitamin B12 foods and other natural sources fail to restore levels, consult a doctor promptly.
Medical guidance can help decide if supplements are needed to bridge gaps. Timely advice ensures you address the deficiency before it leads to serious health effects on nerve function and overall well-being.
Early detection of Vitamin B12 deficiency can prevent lasting health problems. Stay consistent with Vitamin B12 foods and balanced nutrition to keep your energy and well-being intact.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
