What Happens Due to Vitamin B12 Deficiency? | Vitamin B12 Ki Kami Se Kya Hota Hai?

Symptoms and Neurological Impact of Deficiency

Symptoms of Deficiency and SolutionsLike many office workers, you may have experienced a lack of energy by the afternoon, even when you had sufficient sleep. You may experience heavy limbs, or a tingling feeling in your fingers and toes (which many in India simply refer to as ‘haath-pao ka sunn hona’). Many people attribute this to stress or long (and hot) work hours, but this may be your body trying to tell you that you have a B12 deficiency. According to some studies published in the Indian Journal of Endocrinology and Metabolism, between 47-70% of the Indian population is B12 deficient. Because India has a predominantly vegetarian diet (and, more recently, a plant-based diet), obtaining B12 has become even more challenging. Knowing B12-rich foods and vitamin B12 ki kami se kya hota hai (the effects of a B12 deficiency), is important in restoring energy, and in protecting the health of your nerves.B2 Vitamin Ki Kami Se Kya Hota Hai? Understanding The SymptomsVitamin B12 (or cobalamin) is important for the production of red blood cells and DNA, as well as for the functioning and health of the nervous system. Since the body is unable to produce B12, it is important to supplement it through diet or other means.

The following symptoms may indicate B12 deficiency:

[Early Stage] Fatigue and Nerve Disorders

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[Moderate Stage] Extremities Become Numb and/or Tingling Sensation and Noticeably Pale Skin

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[Severe Stage] Nerve Damage and Megaloblastic Anemia
Symptoms of a DeficiencyUnexplained Fatigue and Weakness: Lack of B12 leads to diminished production of red blood cells which results in a lack of oxygen and leads to chronic fatigue.Tingling and Numbness (Sunn-Pana): B12 keeps myelin, the sheath that insulates your nerves, healthy.

A B12 deficiency causes nerve irritation that is felt as a “pins and needles” sensation in the extremities. It can also cause brain fog, irritability, and other mood swings due to memory and concentration issues. Physical signs include ulcers in the mouth and swelling with inflammation (glossitis) of the tongue. Long-term damage can be caused by B12 deficiency, including irreversible neurological issues and megaloblastic anemia. Foods Rich in B12 for the Indian Kitchen Vitamin B12 is made by microorganisms, and is concentrated in animal products. By combining certain foods, vegetarians and non-vegetarians in India can reach the daily goal of 2.4 mcg. of Vitamin B12 more easily.

Non-Vegetarian Sources with B12 Density

(Highest Density) Mutton Liver (Kaleji) (80 – 85 mcg) Semi-dry Kaleji Fry (once a fortnight) Sardines & Mackerel (Bangda) (9 – 12 mcg). Traditional Goan/Kerala Fish Curry. Eggs (1 large = 0.55 mcg). Breakfast = 2 boiled eggs (with yolk). Chicken Breast (0.3 – 0.5 mcg). Chicken = grilled or lightly spiced home-cooked curry. B12 Density (Highest to Lowest): Organ Meats (Kaleji), Fatty Fish (Bangda), Dairy, Eggs.

Vegetarian Sources of B12

Dairy is a potent source of B12. Desi Dahi offers 0.8 – 1.1 mcg of B12 in a 200g serving, and good gut health from fermentation. Just two glasses of Cow’s Milk provides about 1.7 mcg. The above offerings of B12 can be fortified through vegetarian and vegan endeavors. Dairy is the key to affordable vegetarian sources of B12 while also ensuring another day of gut health from fermented curds.

Drinking 500ml of boiled milk provides about 1.2 to 1.4 mcg of B12, giving you more than half of your daily intake. Paneer (Cottage Cheese): 100g of paneer provides about 0.8 mcg of B12. Choose low-fat paneer and/or fresh homemade paneer if you are trying to cut calories. Fortified Foods: Fortified plant milk (almond, soy, or oat), breakfast cereals, and nutritional yeast, which is commonly used in cooking and is available in Indian retail stores, are a good source of B12 for vegetarians.

Root Causes of High Deficiency Rates in India

Why is B12 Deficiency Common in India? It is important to understand the cause in order to choose the correct remedy: Mostly Plant Based Diets: Traditional Indian meals of dal-chawal or roti-sabzi supply plenty of fiber and minerals, but they do not supply any B12. Gut Health and Absorption: Poor gut health and/or prolonged use of antacids (proton pump inhibitors) lead to low stomach acid, which is needed to free B12 from its protein matrix. Over Boiling Milk: Prolonged boiling of milk can lead to a 30% loss of the B12 it contains. Tips to Improve Your B12 Levels Work on Your Dairy Intake: If you are vegetarian, aim for at least two separate dairy servings per day (e.g., one glass of milk and one bowl of curd).Egg Yolks are a Must: Egg whites are a good protein source, but the egg Yolk contains all the fat-soluble vitamins and B12. Request a Simple Serum B12 Test: Get a Simple Serum B12 test during your annual checkup.

Actionable Steps to Restore Your B12 Levels

Normal levels of Vitamin B12 range between 200 pg/mL and 900 pg/mL. Know When to Supplement: If your serum B12 is < 200 pg/mL, diet alone will take months to fill the gap. For a quicker solution, consult your doctor to safely prescribe sublingual B12 or methylcobalamin injections to bring your levels back up. Reclaim Your Vitality. Fatigue and tingles are not symptoms you should just bear. Incorporating B12-rich food such as dahi, paneer, eggs, fish will ensure your nervous system stays healthy and your energy levels donot dip. By making the changes to your diet now, your body will feel the difference and thank you.