Vitamin B12 deficiency is emerging as a widespread nutritional concern in India, particularly among people following vegetarian diets. According to Dr Manjusha Agarwal, Senior Consultant in Internal Medicine at Gleneagles Hospital Parel Mumbai, low B12 levels are now being detected almost as frequently as vitamin D deficiency. Since vitamin B12 is naturally present mostly in animal-based foods, vegetarians are at a higher risk unless their diets are carefully planned or supported with fortified foods.
Vitamin B12 is essential for sustaining daily energy levels, supporting brain function, and protecting nerve health. When the body lacks sufficient B12, symptoms such as persistent fatigue, tingling or numbness in the hands and feet, difficulty concentrating, memory issues, and unexplained weakness may appear. These signs are often mistaken for stress or lifestyle fatigue, delaying proper diagnosis and care.
Dr Agarwal explains that vitamin B12 helps maintain the myelin sheath, a protective covering around nerves that ensures smooth signal transmission. A deficiency can weaken this layer, leading to nerve-related complications. B12 is also vital for DNA synthesis and healthy red blood cell formation. Insufficient levels can result in megaloblastic anaemia, where red blood cells become large and inefficient, reducing oxygen delivery throughout the body.
For vegetarians, dietary awareness plays a key role in prevention. Several vegetarian-friendly foods can help support B12 intake when consumed regularly. Dairy products such as milk, curd, paneer, cheese, and buttermilk naturally contain vitamin B12 and also contribute calcium and protein. Fortified foods are especially important, including breakfast cereals, plant-based milks like soy almond and oat milk, fortified tofu, energy bars, and fortified orange juice.
Other supportive foods include nutritional yeast which provides a cheesy flavour along with B12, mushrooms which contain small traces, and fermented foods like idli or dosa batter that may offer minimal amounts due to natural fermentation. Sprouts such as matki can support overall nutrition, while fruits like apples and bananas may aid better B12 absorption when paired with fortified foods.
Including a variety of these foods in daily meals can help vegetarians maintain adequate vitamin B12 levels, supporting long-term energy nerve function and overall well-being. When dietary intake is insufficient, medical consultation and supplementation may be necessary to prevent long-term complications.
