B12 Deficiency: Cardiologist Explains Fatigue Link, Dietary Sources & Risks

Feeling fatigued even after a full night's rest isn't normal. Persistent exhaustion can be a sign of an underlying health issue, and one potential culprit is vitamin B12 deficiency. This crucial nutrient plays a vital role in numerous bodily functions, including DNA synthesis, energy production, and maintaining a healthy central nervous system.

Despite its importance, a 2019 study revealed that approximately 47% of the Indian population suffers from a vitamin B12 deficiency. Dr. Alok Chopra, a renowned cardiologist and expert in functional medicine, emphasizes the significance of vitamin B12, its dietary sources, and the potential risks associated with a deficiency, especially for vegetarians.

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin essential for various bodily functions. As Dr. Chopra explains, "It is essential for metabolism, digestion, and overall health." It is 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 such as 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.

While plant-based foods generally don't contain B12, fortified options like nutritional yeast and some cereals can be reliable sources. Dr. Chopra suggests that vegetarians consider taking supplements or consuming B12-fortified products to meet their daily requirements.

What are the Functions of Vitamin B12?

Vitamin B12 is critical for a multitude of bodily functions:

• Red Blood Cell Production: It plays a key role in the production of healthy red blood cells and prevents megaloblastic anemia.
• DNA Synthesis: It aids in the replication and maintenance of DNA within cells.
• Nervous System Health: Vitamin B12 is vital for maintaining healthy nerve cells and supporting the proper functioning of the nervous system.
• Energy Production: It helps convert carbohydrates into glucose, providing energy for the body.
• Brain Health: Vitamin B12 supports memory, focus, and overall cognitive health, and may reduce the risk of neurodegenerative diseases.
• Heart Health: It helps regulate homocysteine levels in the blood, reducing the risk of cardiovascular disease.
• Other Benefits: Vitamin B12 also contributes to mood regulation, bone health, skin, hair, and nail health, and boosts the immune system.

What are the Signs of Vitamin B12 Deficiency?

Despite its crucial role, vitamin B12 deficiency is quite common. Some common signs include:

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

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

He also cautions against excessive vitamin B12 intake, stating that "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."

Do Not Take with Certain Other Nutrients

Dr. Chopra recommends avoiding combining 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.