Vitamin B12 Deficiency: Signs You Might Be Ignoring & How to Fix It Naturally
Did you know that more than 57% of male corporate employees in India may have low Vitamin B12 levels and not even know it? That’s half the population walking around with symptoms like fatigue, brain fog, or tingling hands, assuming it's just stress or poor sleep. But it could actually be your body waving a silent red flag.
Vitamin B12 plays a huge role in how our body functions, from creating red blood cells to keeping our nerves and brain in top shape. When you’re low on it, the effects don’t always show up right away, which is why this deficiency is often called “the silent epidemic.” In this blog, we’re breaking down the real reasons behind vitamin B12 deficiency, signs your body may already be giving you, how to treat it, and what you can do to keep your levels in check, without getting lost in medical jargon.
What Causes Vitamin B12 Deficiency?
There’s a common myth that vitamin deficiencies only happen to people who don’t eat well, but that’s far from the truth when it comes to B12. While your diet does matter, vitamin B12 deficiency causes go deeper than just your plate.
For instance, older adults produce less stomach acid, which makes it harder to absorb B12 from food, even if they eat enough of it. Certain medications like metformin (often used for diabetes) or proton pump inhibitors (for acidity) also reduce B12 absorption. Digestive issues like Crohn’s disease, celiac disease, or past bariatric surgery can further interfere with how your body absorbs this essential nutrient.
And yes, vegetarians and vegans are at higher risk because plant-based foods naturally lack B12. Dr. Vishakha Shivdasani, a well-known lifestyle doctor, has repeatedly highlighted in interviews that urban Indian diets, even among meat-eaters, are increasingly low in micronutrients like B12 due to overcooked or processed food choices.
Recognising the Signs of Vitamin B12 Deficiency
Vitamin B12 deficiency doesn’t always scream for attention. Instead, it whispers quietly, disrupting your energy, your skin, your nerves, and even your mood. Here are some of the most common yet overlooked signs of vitamin B12 deficiency:
- Chronic fatigue: Even after a full night's sleep, you feel like you’ve run a marathon.
- Numbness or tingling: Especially in your fingers or toes, a sign your nerves are affected.
- Pale or yellowish skin: A result of fewer and irregular red blood cells.
- Brain fog or memory issues: You walk into a room and forget why? Happens more often.
- Glossitis and mouth ulcers: A red, swollen tongue and painful mouth sores can show up.
- Mood changes: Depression, irritability, or anxiety-like symptoms.
If left unchecked, this can progress into vitamin B12 deficiency anaemia or even nerve damage that becomes harder to reverse.
A recent study found that 81% of vegetarians in India had subclinical B12 deficiency, meaning they didn’t have full-blown symptoms yet, but their lab reports were already in the danger zone.
What Are the Common Diseases or Conditions Related to Vitamin B12 Deficiency?
Vitamin B12 deficiency isn’t just about tiredness. It’s been linked to:
- Pernicious anemia
- Peripheral neuropathy (nerve damage in hands and feet)
- Cognitive decline, especially in older adults
- Infertility (in both men and women)
- Depression and mental health disorders
Some doctors also suspect its role in worsening conditions like osteoporosis, heart disease, and even Alzheimers’-like symptoms when ignored for too long.
Can Skin Problems Be a Sign of B12 Deficiency?
Absolutely. While it might not be the first symptom people associate with this condition, vitamin B12 deficiency skin problems are real. Dark patches, uneven skin tone, or even cracked lips and mouth corners can all hint at low B12 levels. In fact, dermatologists often check for B12 levels when treating unexplained hyperpigmentation, especially in patients with darker skin tones.
How to Treat Vitamin B12 Deficiency Naturally and Effectively
The treatment depends on how severe the deficiency is. Mild cases usually respond well to oral supplements and dietary changes. Severe cases, especially where absorption is the issue, may need intramuscular injections for faster results.
In terms of vitamin B12 deficiency treatment, doctors recommend:
- Supplements (oral or injectable, depending on your condition)
- Correcting underlying digestive issues
- Monitoring levels regularly, especially if you’re over 60, vegan, or have chronic health issues
The good news? Most people feel significantly better within weeks of starting treatment.
What to Eat for Vitamin B12 Deficiency?
If you're low on B12, your plate can be your best pharmacy. Here are the top vitamin B12-rich foods to include in your diet:
Food | Serving Size | Vitamin B12 (µg) | Best For |
Clams (cooked) | 3 oz | 84.1 | Non-vegetarians, pescatarians |
Beef liver (cooked) | 3 oz | 70.7 | Non-vegetarians |
Fortified breakfast cereals | 1 serving | Varies (check label) | Vegetarians, vegans |
Salmon (cooked) | 3 oz | 4.9 | Pescatarians |
Eggs (whole, cooked) | 1 large | 0.6 | Ovo-vegetarians |
Milk (low-fat) | 1 cup | 1.2 | Lacto-vegetarians |
Fortified plant-based milk | 1 cup | Varies | Vegans |
Rujuta Diwekar, a well-known Indian nutritionist, often emphasises that traditional diets with fermented foods, ghee, and fresh dairy can support B12 levels naturally, especially when gut health is good.
For vegans, fortified foods and regular check-ins with a doctor about supplementation are key.
Vitamin B12 Deficiency Self-Care Tips
Here’s how to support your recovery and prevent recurrence:
- Eat smart: Include more B12-rich foods in your regular meals.
- Track your levels: Get tested yearly, especially if you're in a high-risk group.
- Avoid overcooking: B12 is sensitive to heat, so gentle cooking methods help preserve it.
- Limit alcohol: It can interfere with absorption.
- Manage stress and sleep: Chronic stress can deplete nutrient absorption over time.
What Are the Side Effects of Long-Term B12 Deficiency?
Ignoring it isn’t worth the risk. Side effects of vitamin B12 deficiency can worsen with time, including:
- Permanent nerve damage
- Vision loss
- Mood disorders
- Cognitive issues
- Increased risk of cardiovascular disease
Frequently Asked Questions (FAQs)
Q.1) Can vitamin B12 deficiency be a sign of cancer?
Not directly, but chronic B12 deficiency due to pernicious anaemia has been linked to a slightly higher risk of stomach cancer. However, B12 deficiency itself isn’t considered a cancer marker.
Q.2) How long to recover from a vitamin B12 deficiency?
Depending on how low your levels are, you may start feeling better in a few weeks, but nerve symptoms can take months to fully heal. Consistency is key.
Q.3) What is B12 vitamin good for?
Vitamin B12 plays a vital role in keeping your nerves healthy, supporting red blood cell formation, and aiding DNA synthesis. It also helps prevent megaloblastic anaemia, which can make you feel tired and weak. Additionally, B12 is crucial for brain health and proper neurological function.
Q.4) Can B12 affect the thyroid?
While vitamin B12 doesn’t directly regulate thyroid hormones, a deficiency is often seen in people with autoimmune thyroid disorders like Hashimoto’s thyroiditis. Low B12 levels can worsen symptoms like fatigue, brain fog, and numbness. Correcting a deficiency may help improve overall energy and neurological function in thyroid patients.
Q. 4) Is vitamin B12 deficiency more common in vegetarians?
Yes. Since B12 is mostly found in animal-based foods, vegetarians and vegans are more likely to run low unless they eat fortified foods or take supplements.
Q.5) Can B12 deficiency cause weight gain?
There’s no direct link, but low energy and poor metabolism from the deficiency can contribute to reduced physical activity and weight fluctuations.
Q.6) Can I get enough B12 from diet alone?
You can, if your gut absorbs it properly and your diet includes enough animal products. Otherwise, supplements are a safe and effective option.
Final Takeaway
Vitamin B12 may be a small nutrient, but its impact on your body is enormous. If you've been feeling off lately - exhausted, moody, forgetful, or just not yourself, it might be time to check your B12 levels. With early detection, the right foods, and proper treatment, you can bounce back stronger than ever. Don’t wait for your body to scream; listen to the whispers.
If you found this helpful, take the next step: talk to your doctor, get tested, and make the necessary changes. Your future self will thank you.
Read also
References
- https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h3
- https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025
- https://www.gq.com/story/vitamin-b12-deficiency
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/vitamin-b12-deficiency-anemia
- https://www.indiatoday.in/lifestyle/wellness/story/over-57-of-corporate-men-in-india-face-vitamin-b12-deficiency-survey-2693333-2025-03-14
