Tired, Numb, Low? Get your Vitamin B12 checked

Sonal Chikara

“I was completely unaware of Vitamin B12 deficiency. I started feeling low, tired all the time, and noticed strange symptoms in my body. When I finally got my blood tests done, the report showed that my Vitamin B12 level was 172 pg/ml, which is much lower than the normal range of 211–912 pg/ml,” says Himanshi Ringola (24), a social media manager based in Sector 27, Noida.

What Himanshi has experienced is not uncommon. Many people across both rural and urban India are going through the same deficiency. Youngsters, the elderly, and women in general are often unaware that they have a Vitamin B12 deficiency, which has now become a serious health concern.

Explaining the seriousness of this deficiency, Dr Sanjay Mahajan, General Physician at Kailash Hospital and Health Institute says, “Vitamin B12 deficiency is very common in our country. A large section of the Indian population is deficient mainly because of nutritional habits, especially because most people have a predominantly vegetarian or vegan diet. Vitamin B12 is primarily obtained from animal protein, so deficiency is widespread.”

What is Vitamin B12 deficiency?

Vitamin B12 deficiency, sometimes called cobalamin deficiency, happens when the body does not get enough Vitamin B12 from food or is unable to absorb it properly. Vitamin B12 is essential for making healthy red blood cells and for maintaining the brain, nerves, and DNA in our body. It plays a vital role in how the body functions every day.

Symptoms people often ignore

Vitamin B12 deficiency doesn’t appear overnight. Its symptoms develop slowly and are often dismissed as stress or routine fatigue. “The first and most common symptom is easy fatigue. Vitamin B12 is essential for blood formation. So, the deficiency can lead to low haemoglobin and megaloblastic anaemia (a type of anaemia caused by low B12)," says Dr Mahajan.

According to him, it is also crucial for nerve health. When nerves do not get enough Vitamin B12, patients experience tingling, numbness, or a pins-and-needles sensation in the hands and feet. These are the three key symptoms we commonly see.” He also cautioned that if a patient has symptoms and Vitamin B12 levels are below 400–500 pg/ml, medication is required.

In Himanshi’s case, the early signs were subtle but persistent. “Along with fatigue, I started experiencing a tingling sensation in my foot,” says Himanshi. “This deficiency majorly affected my daily life. I felt drained almost all the time, even when I wasn’t doing anything physically tiring. There was a constant feeling of sadness and gloom, which made it difficult to stay motivated throughout the day,” she says.

Causes of Vitamin B12 Deficiency

As explained by the physician, nutrition is the primary cause of B12 deficiency. Another important cause is malabsorption, and that happens when the gut is unable to absorb Vitamin B12 properly. Dr Mahajan also explains that with age, the stomach lining can become thinner, a condition known as atrophic gastritis. This reduces stomach acid, which is necessary to release Vitamin B12 from food.

Treating Vitamin B12 Deficiency

Dr Mahajan informs that if this deficiency is not treated on time, it can lead to physical weakness, nerve-related problems, and even affect memory and mental health.

“From a medical perspective, we usually prescribe 1,500 micrograms of Vitamin B12 daily in oral capsule form. These work well for most people. If there is malabsorption or if we need to raise the levels quickly, injectable Vitamin B12 can be given initially followed by oral supplements,” says Dr Mahajan.  

Himanshi was diagnosed with Vitamin B12 deficiency and was advised injections. She took one dose initially. “After the injection, I noticed a significant improvement - my energy levels increased, the pain in my legs reduced, and I felt much more active. Even during my dance classes, I didn’t get tired as quickly as earlier,” says Himanshi and adds, “But the injection was very painful and made me feel dizzy.” Later, she started taking Vitamin B12 supplements in capsule form.

Vitamin B12 - rich foods for non-vegetarians

Dr Mahajan explains that to maintain adequate B12 levels, non-vegetarian food needs to be consumed regularly. “Diabetic patients taking metformin often develop the deficiency because the medication reduces absorption. Elderly people who are malnourished are also at higher risk. Symptomatic patients, elderly diabetic patients and postmenopausal women should have a Vitamin B12 rich diet and if they are symptomatic, they should regularly take the supplements,” says Dr Mahajan.

How vegetarians can get enough Vitamin B12

“Green leafy vegetables such as spinach and broccoli may help. Fruits like apples and bananas will improve your gut health, supporting better B12 absorption. Dry fruits like almonds and walnuts contain other B vitamins and are good for a balanced diet”, says Dr Sanjay Mahajan. He further adds, “Along with diet, supplements may be required, especially for those at higher risk.”

Food rich in Vitamin B12

• Fish and other Seafood
• Eggs
• Chicken and Red Meat
• Dairy Products (milk, yogurt, cheese)
• Green leafy vegetables

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