Vitamin B-12 and its deficiency-Dietician For Health

Vitamin B-12 and its deficiency

By Devina Bangotra  on: 22 June 2018
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Hey Readers! How are you doing? Feeling Healthy and Happy? I hope you read our blog in which I listed all the vitamins and their functions. We also discuss their relation with weight loss. Today we are going to talk about Vitamin B-12 in particular. Why only Vitamin B-12. It is due to a fact I read today 80% of Indians are deficient of Vitamin B-12. So here we are, today we will discuss it all about Vitamin B-12. I hope that DieticianForHealth makes the proportion less. For that you just need to read our blog and if you think you have this problem. Book a free consultation and we will help you out. Firstly let’s talk about what is Vitamin B-12?  Then I will tell you Why Indians are deficient of it?

What is Vitamin B-12?

Vitamin B-12 is a water-soluble vitamin like all other Vitamin B. This means it is dissolvable in water and can flow through your blood stream. One interesting fact is that you can store it in your body for up to 4 years. It is large and complex-structured vitamin. Excess of it is excreted as urine.

Facts about Vitamin B-12

  • It is important for brain functioning.
  • It can lead to neurological difficulties and anemia.
  • People above 14 years of age should consume 2.4 mcg of it daily.
  • It is available in meats.

Why Vitamin B-12 is essential?

Vitamin B-12 is essential for nerve tissue, brain function and producing RBCs. You require vitamin B-12 for normal functioning of nervous system. Even the cell metabolism is dependent on it. It plays a role in synthesis of fatty acids and energy production. It helps your body to absorb folic acid and you can easily release energy due to it. Production of RBCs decreases if you are deficient of it. Though your body produce millions of RBCs, but without Vitamin B-12, they cannot multiply.

Vitamin B-12 deficiency symptoms

  • Sore mouth or tongue
  • Weight Loss
  • Yellow skin
  • Menstrual problems
  • One symptom is depression, confusion, memory problem and tiredness
  • Other symptoms are constipation, loss of appetite
  • Infants show reflex problems, irritations and growth problems

If you have this deficiency you can suffer from permanent brain damage.

Amount of Vitamin B-12 required

As said earlier too people above 14 years of age should consume 2.4 mcg of it daily. Pregnant Women should consume 2.6 mcg of it. Lactating women should have 2.8 mcg of it. Excessive intake of it does nothing harmful. But taking supplements is something which we don’t recommend.

Why We Indians are deficient of Vitamin B-12?

  • Most of the Indians are vegetarians or chicken eaters. We prefer to eat meat less. So because of exclusion of animal –sourced food products from our diet, we suffer from this deficiency more.
  • Birth rate here is more. It means we have more pregnant ladies and if Ladies you are pregnant as well as vegetarian, it gets worse.
  • People here suffer from small intestine problems which restrict absorption of Vitamin B-12.
  • More amounts of people have gastritis and inflammatory bowel disease which may lead to this deficiency.
  • Youngsters eat a lot of junk food and yes It will cause deficiency of Vitamin B-12. Healthy bacteria are required to synthesize it so an overgrowth of bad bacteria will increase this deficiency. Junk food promotes bad bacteria a lot so try to avoid eating it.
  • More people here are suffering from diabetes. Medication of diabetes also leads to its deficiency. PCOD medications also cause this deficiency.
  • People who drink alcohol on regular basis are more likely to suffer this deficiency.

If any of the above mentioned point is valid for you. Consult us now!

Recommendation of Dieticians

Our dieticians recommend that people should have more animal rich products. People who are vegetarian can include dairy products in their diet. List of food containing Vitamin B-12 are:-

  • Beef
  • Pork
  • Ham
  • Poultry
  • Lamb
  • Fish
  • Dairy Products such as milk, yogurt and cheese
  • Nutrient rich Yeast Products
  • Eggs
  • Some type of soya milk and Breakfast Cereals

For a full customized diet plan Contact us! Stay tuned for more health tips. Drop your comments to ask your queries. Remain healthy and happy.



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Devina Bangotra

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Nutritionist/ Dietician, India 

Ms. Devina Bangotra is a dietician and nutrition expert who provides innovative approaches for healthy dieting, boosting fitness, sports nutrition and achieving correct body weight. She completed her Bachelors in Zoology from Delhi University followed by M.Sc. in Dietetics and Food Service Management and works as both weight loss expert and lifestyle management coach, helping clients gain mass and strength.Ms Bangotra also has a Diploma in Sports Nutrition and has gained experience by working at Delhi’s leading Govt. and Private Hospitals where her focus has been not only developing new and effective ways to combat obesity but also motivate clients and help them overcome diet related fears.She provides knowledge sessions to client on nutrition, ethical food & nutrition related myth busters. Her consultation chats specific to clients’ condition and individual requirements makes her an expert nutritionist who offers solutions that deliver results.Her approach is to help her clients manage their body weight with changing age and body dynamism so that they become more confident after consultation with her. Her specializations include special client needs like clinical and therapeutic diets and her goal is to help clients change their lifestyle by moving towards healthy eating and result oriented nutrition.
Devina Bangotra
Dt. Devina Bangotra
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