Vitamin B12 Deficiency: Cardiologist Explains Symptoms, Sources, and Why You're Always Tired

Feeling exhausted despite getting enough sleep? This persistent fatigue could be a sign of an underlying issue, potentially a vitamin B12 deficiency. According to a 2019 study, nearly half of the Indian population suffers from this deficiency.

Dr. Alok Chopra, a leading cardiologist and functional medicine expert, highlights the critical functions of vitamin B12, its sources, and the risks associated with its deficiency, especially among vegetarians.

What is Vitamin B12?

Vitamin B12 is a water-soluble nutrient vital for numerous bodily functions. As Dr. Chopra emphasizes, "It is essential for metabolism, digestion, and overall health." It's naturally found in certain foods and is also available as a dietary supplement and prescription medication.

What are the Sources of Vitamin B12?

Vitamin B12 is naturally present in animal products like fish, poultry, eggs, and milk. However, it is largely absent in plant-based foods unless they are fortified. "Vegetarians always have a problem with not having enough B12," Dr. Chopra notes.

Plant-based eaters can obtain vitamin B12 from fortified foods such as nutritional yeast and specific cereals. Dr. Chopra suggests that vegetarians should consider supplements or B12-fortified products to meet their daily requirements.

What are the Functions of Vitamin B12?

Vitamin B12 is crucial for a wide range of bodily processes:

• Red Blood Cell Production: It plays a key role in producing healthy red blood cells, preventing megaloblastic anemia.
• DNA Synthesis: It aids in the replication and maintenance of DNA within cells.
• Nervous System Function: Vitamin B12 supports the health of nerve cells, ensuring the nervous system functions correctly.
• Energy Production: It helps convert carbohydrates into glucose, providing energy for the body.
• Brain Health: It enhances memory, focus, and overall cognitive function, potentially reducing the risk of neurodegenerative diseases.
• Heart Health: Vitamin B12 helps regulate homocysteine levels in the blood, reducing the risk of cardiovascular disease.
• Mood Regulation: It plays a role in maintaining a stable mood.
• Bone Health, Skin, Hair, and Nail Health: Contributes to the overall health and appearance of these tissues.
• Immune System Support: Helps to bolster the body's natural defenses.

What are the Signs of Vitamin B12 Deficiency?

Despite its importance, vitamin B12 deficiency is prevalent. Common symptoms include:

• Fatigue
• Pale or yellow skin
• Headaches
• Depressive symptoms
• Gastrointestinal issues
• Difficulty focusing
• Glossitis and mouth ulcers
• Weight loss
• General feeling of being unwell

"Deficiency can be cured by adequate nutrition, intramuscular injections, or even oral B12 therapy," says Dr. Chopra.

However, he also cautions against excessive intake of vitamin B12, which can lead to side effects such as diarrhea, itching, rashes, headache, dizziness, nausea, and heart failure. Individuals with optic neuropathy, polycythemia, gout, iron or folate deficiency, or low potassium levels should consult a doctor before taking B12 supplements.

Do Not Take with Certain Other Nutrients

Dr. Chopra advises against taking vitamin B12 supplements concurrently with vitamin D. "Vitamin B12 and D should not be taken together as vitamin D is fat soluble and is absorbed better with food, and B12 is water soluble and taken on an empty stomach. Same for vitamin C,” he explains.