Vitamin B12 Deficiency: Cardiologist Explains Symptoms, Sources, and Why You're Always Tired

Feeling fatigued despite getting enough sleep could be a sign of an underlying health issue. One potential cause is a vitamin B12 deficiency. This essential nutrient plays a critical role in various bodily functions, including DNA synthesis, energy production, and maintaining a healthy nervous system. Shockingly, a 2019 study revealed that approximately 47% of the Indian population suffers from a vitamin B12 deficiency.

Dr. Alok Chopra, a leading cardiologist and functional medicine expert, sheds light on the significance of vitamin B12, its sources, and the risks associated with a deficiency, particularly for vegetarians.

What Exactly is Vitamin B12?

Vitamin B12 is a water-soluble nutrient vital for numerous bodily processes. "It is essential for metabolism, digestion, and overall health," emphasizes Dr. Chopra. It is naturally found in certain foods and is also available as a dietary supplement and prescription medication.

Identifying Sources of Vitamin B12

Vitamin B12 is naturally abundant in animal products such as fish, poultry, eggs, and milk. However, it is largely absent in plant-based foods unless they are fortified. "Vegetarians often face challenges in obtaining sufficient B12," notes Dr. Chopra.

While plant-based foods typically lack B12, fortified options like nutritional yeast and certain cereals can provide a reliable source. Dr. Chopra suggests that vegetarians consider supplements or B12-fortified products to meet their daily requirements.

Understanding the Functions of Vitamin B12

Vitamin B12 is crucial for several key functions within the body:

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

Recognizing the Signs of Vitamin B12 Deficiency

Despite its importance, vitamin B12 deficiency is prevalent. Common signs and symptoms include:

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

"Deficiency can be addressed through proper nutrition, intramuscular injections, or oral B12 therapy," states Dr. Chopra.

However, he also cautions against excessive intake of vitamin B12, which can lead to side effects like diarrhea, itching, rashes, headache, dizziness, nausea, and heart failure. Individuals with optic neuropathy, polycythemia, gout, iron or folate deficiency, or low potassium levels should consult a doctor before taking B12 supplements.

Avoiding Interactions with Other Nutrients

Dr. Chopra advises against taking vitamin B12 supplements concurrently 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. The same applies to vitamin C," he explains.