Vegetarians may be more prone to vitamin B12 deficiency; here’s why |

You may believe that your vegetarian diet gives you everything you need for steady energy, clear thinking and long-term wellness, yet one crucial vitamin often slips past unnoticed. Vitamin B12, which the body cannot produce on its own, is becoming a rising concern for many people who avoid meat. This conversation gained new attention after AIIMS Delhi doctor, Dr Priyanka Sehrawat, shared an Instagram reel explaining why vegetarians are naturally more vulnerable to deficiency. Her clear description of how plants do not make vitamin B12, how the nutrient supports essential cellular functions and why shortfalls can develop quietly has prompted many of you to reconsider what your daily meals actually provide. The topic now sits at the centre of discussions about balanced vegetarian nutrition.

In the reel, Dr Sehrawat explains that plants do not synthesise vitamin B12 because their internal processes use different enzymes and do not require the nutrient for survival. She states that this leaves vegetarians dependent on very few dietary sources. She also emphasises the roles of B12 in red blood cell formation, DNA synthesis and the maintenance of the myelin sheath that protects nerves. The clarity of her message has resonated widely, especially among viewers who assumed that a variety of vegetables, pulses and grains would naturally cover all nutritional needs. Her explanation shows how easily a deficiency can appear if meals are not supported with fortified foods or supplementation.

A study published in the European Journal of Nutrition describes the wide physiological importance of vitamin B12 and the consequences of low intake among people who follow a vegetarian diet. The research explains that the vitamin influences blood stability, nerve development and cognitive function, creating a foundation for many processes that the body performs without conscious awareness.The body needs vitamin B12 for the following reasons:• It supports red blood cell formation to maintain healthy oxygen transport.• It helps regulate DNA synthesis, which keeps cell division stable.• It protects nerve fibres by supporting the formation of the myelin sheath.• It contributes to mental focus, memory and emotional balance.• It assists metabolic functions that influence energy production.• It supports immune cell activity and tissue repair.These functions show why the body reacts strongly when levels begin to decline.

Vitamin B12 deficiency often develops slowly, which makes it easy to overlook early signs. Many symptoms resemble ordinary tiredness or stress, yet they indicate that the body is struggling to maintain normal functions.Common symptoms of deficiency include:• Tiredness that continues even after adequate rest.• Weakness during everyday activities.• Shortness of breath linked to reduced red blood cell production.• Tingling or numbness in the hands and feet due to nerve changes.• Difficulty concentrating or mild memory lapses.• Irritability or mood shifts without a clear external cause.• A smooth or unusually sensitive tongue.• Digestive discomfort, slowed digestion or loss of appetite.Recognising these signs early allows individuals to correct their intake before symptoms become severe or long-lasting.

Vegetarian diets provide a wide range of beneficial nutrients, but vitamin B12 remains a consistent challenge because it does not naturally occur in plant foods. B12 is produced by certain bacteria found in soil and in the digestive systems of animals, which is why the vitamin accumulates in animal tissues. When meat is removed from the diet, the most dependable source disappears. Although dairy products and eggs contain B12, the amount can vary and often depends on how frequently these foods are eaten. Many vegetarians consume them in limited quantities, creating a gap that becomes difficult to fill through diet alone. Absorption issues, age-related changes and digestive conditions can widen this gap, making deficiency even more likely over time. This is why awareness, routine checks and intentional dietary planning are essential for long term health.

A reliable approach usually combines natural dietary sources with fortified foods and supplements. This helps ensure steady intake regardless of daily meal variations or absorption differences within the body.Dependable dietary sources for vegetarians include:• Milk, curd and cheese, which offer modest but meaningful amounts.• Eggs, particularly the yolk, where most of the vitamin is found.• Fortified cereals that list vitamin B12 among added nutrients.• Fortified plant-based milks such as soy, almond and oat options.• Fortified nutritional yeast that provides B12 in an easy-to-use form.Supplement options that help maintain stable levels include:• Daily oral tablets for consistent support.• Weekly higher dose tablets for those with absorption concerns.• Sublingual tablets that dissolve under the tongue for direct uptake.• The doctor prescribed injections for severe deficiency or chronic low absorption.• Regular blood tests to monitor levels and adjust supplement needs.These choices create a balanced and sustainable way for vegetarians to protect themselves from vitamin B12 deficiency and its long-term effects.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also Read | How everyday foods increase risks of esophageal cancer: What to avoid and what to eat instead