Vitamin B12 Deficiency: Cardiologist Explains Symptoms, Sources & Why It's Crucial for Energy & Health

Feeling fatigued despite getting enough sleep could indicate an underlying health issue. One potential cause of persistent tiredness is a vitamin B12 deficiency. This essential nutrient plays a crucial role in various bodily functions, including DNA synthesis, energy production, and maintaining a healthy nervous system.

According to a 2019 study, approximately 47% of the Indian population suffers from a vitamin B12 deficiency. Dr. Alok Chopra, a leading cardiologist and expert in functional medicine, highlights the importance of understanding the role of vitamin B12, its natural sources, and the potential risks associated with a deficiency, particularly for vegetarians.

Understanding Vitamin B12

Vitamin B12 is a water-soluble vitamin vital for numerous bodily processes. As Dr. Chopra explains, "It is essential for metabolism, digestion, and overall health." It can be found naturally in certain foods, available as a dietary supplement, or obtained through prescription medication.

Sources of Vitamin B12

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

While plant-based diets generally lack B12, fortified foods like nutritional yeast and specific cereals can provide reliable sources. Vegetarians are often advised to take B12 supplements or consume B12-fortified products to meet their daily requirements.

Key Functions of Vitamin B12

Vitamin B12 is essential for a multitude of bodily functions:

• Red Blood Cell Production: It plays a key role in the production of healthy red blood cells, preventing megaloblastic anemia.
• DNA Synthesis and Maintenance: B12 is crucial for the replication and maintenance of DNA within cells.
• Nervous System Health: It supports the proper function of the nervous system and maintains healthy nerve cells.
• Energy Production: Vitamin B12 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, lowering the risk of cardiovascular disease.
• Overall Well-being: It contributes to mood regulation, bone health, skin, hair, and nail health, and strengthens the immune system.

Signs of Vitamin B12 Deficiency

Despite its critical role, vitamin B12 deficiency is prevalent. Common signs of a deficiency include:

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

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

However, he also cautions against excessive vitamin B12 intake. "Overuse can cause diarrhea, itching, rashes, headache, dizziness, nausea, and heart failure. Patients with optic neuropathy, polycythemia, gout, iron, folate deficiency, and when there are low potassium levels, you must consult a doctor."

Avoiding Interactions with Other Nutrients

Dr. Chopra advises against taking vitamin B12 supplements 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.