Vitamin B12 is an essential vitamin but is available largely from non-vegetarian sources only. Indian population, with invariably largely vegetarian food habits, is more prone to have deficiency of vitamin B12.
Vitamin B12 deficiency is extremely widespread in India, with some studies suggesting up to 75% of the population may be affected, particularly due to a largely vegetarian diet. Other contributing factors include diet, demographic and religious variations, and lifestyle elements like stress, poor gut health, and alcohol consumption.
Prevalence and affected groups
- High prevalence: Some studies estimate that around 75% of the Indian population suffers from some level of B12 deficiency. Other studies show variable prevalence rates, ranging from 16% to 77% across different demographics
- Vegetarians: Vegetarians and especially vegans are at a higher risk because the best sources of vitamin B12 are animal products like meat, eggs, and dairy
- Pregnant women: A high prevalence has been observed in pregnant women in rural India
- Urban corporate employees: A recent study found over 57% of male corporate employees had B12 deficiency, with nearly 50% of women also affected
- Children: Deficiency is prevalent in children, with rates varying by age group
Symptoms of Vit B12 Deficiency
- Fatigue and weakness
- Tingling or numbness (paresthesias)
- Mood changes, irritability, depression, or memory problems
- Tongue problems, such as swelling and redness
- Weakened immune system – prone to diseases
Vit B12 – Levels in Indians, abysmally low
Data from a large number of pathology labs indicates that Most Indians have Vit B12 levels between 150–250 pg/mL – a range where neurological damage may already start happening.
Newer Research and publications (Lindenbaum J, Healton EB, Savage DG, et al) demonstrate that shows that metabolic and nerve abnormalities may occur even at Vit B12 levels below 400–450 pg/mL.
Chronic low Vitamin B12 quietly destroys nerves and brain health, sample the data – MMA rises 200–300%, Homocysteine levels are elevated by 30–50% which is a significant cardiac risk marker, neuropathy risk shoots up below 200 pg/mL and spinal-cord damage becomes likely below 150 pg/mL.
Among Diabetics – 1 in 3 long-term Metformin users and 20–50% of diabetes patients are already deficient in Vit B12. Although Vit B12 being a water soluble vitamin requires regular intakes, our Liver does store Vit B12 and hence the deficiency does not manifest quickly.
However, over a period of time some of early signs start appearing and after 2–3 years of continued deficiency, nerve damage may start becoming permanent.
Solution
Getting Vit B12 from diet remains one of the best, inexpensive source as dietary Vit B12 is more bioavailable and hence usable by body.
If anything, Vit B12 deficiency may prompt some Indians to shun vegetarianism and nudge them to include kheema -kalezi in their plates. Supplementation remains only a second best option and focus should be on using high quality, non-cyanocobalamins and using a better alternate in Methyl-cobalamin.
The suggested, targeted levels for Indians is to have Vit B12 levels exceeding >600 pg/mL for healthier life and for long-term neurologic protection.
