Vitamin B12 is one of the most important nutrients for the human body. It plays a key role in keeping our nerves healthy, producing red blood cells, and supporting brain function. However, doctors at the All India Institute of Medical Sciences (AIIMS), Delhi have raised concern that vegetarians are at a higher risk of deficiency. Since plants do not produce vitamin B12, people who avoid meat and fish may struggle to get enough of it in their diet.
Why Vegetarians Are at Risk:
According to neurologist Dr. Priyanka Sehrawat from AIIMS Delhi, pure vegetarians are naturally more vulnerable to vitamin B12 deficiency. This is because the vitamin is found mainly in animal-based foods such as meat, fish, eggs, and dairy. While vegetarians may consume milk and cheese, these sources often provide only small amounts. As a result, many vegetarians fail to meet their daily requirement.
Reports suggest that nearly 47% of the Indian population may be deficient in vitamin B12, and only about 26% have sufficient levels. This is a serious public health issue, especially in India where vegetarian diets are common.
Symptoms of Deficiency:
Vitamin B12 deficiency can be tricky because its early signs are often ignored. Common symptoms include:
- Fatigue and weakness
- Tingling or numbness in hands and feet
- Poor memory and difficulty concentrating
- Mood changes such as irritability or depression
- Pale skin due to anemia
If left untreated, deficiency can cause long-term nerve damage and serious health problems.
Health Risks:
Doctors warn that vitamin B12 is essential for the formation of myelin, the protective covering around nerves. Without enough B12, nerve signals slow down, leading to problems with balance, coordination, and memory. Deficiency also affects the production of red blood cells, which can result in anemia and low energy.
How Vegetarians Can Prevent Deficiency:
Experts recommend that vegetarians take proactive steps to avoid deficiency:
- Eat fortified foods: Some cereals, plant-based milks, and nutritional yeast are enriched with vitamin B12.
- Include dairy and eggs: For those who consume them, these can provide small amounts of B12.
- Take supplements: Doctors often advise vitamin B12 tablets or injections for people at risk.
- Regular check-ups: Blood tests can help detect deficiency early before symptoms become severe.
The warning from AIIMS doctors is clear: vegetarians must pay attention to their vitamin B12 intake. Since plants do not produce this nutrient, relying only on a vegetarian diet can lead to serious health problems over time. By including fortified foods, supplements, and regular health checks, vegetarians can protect themselves from deficiency and maintain strong nerve and blood health.
In simple words, vegetarians need to be extra careful about vitamin B12. It is a small nutrient but has a big impact on energy, memory, and overall well-being.
