NewsVitamin B12
Vitamin B12: why it matters for vegetarians
Vitamin B12 is needed in tiny amounts, but it does important work every single day. If you eat vegetarian, it is also one of the nutrients most worth understanding, because the foods that naturally contain it are mostly animal foods.
What vitamin B12 does
According to the US National Institutes of Health (NIH), vitamin B12 helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Without enough of it, some people develop a type of anaemia that can make them feel tired and weak.
Your body cannot make vitamin B12 on its own, so it has to come from food or supplements.
Where vitamin B12 comes from
Vitamin B12 is found naturally in animal foods such as fish, meat, poultry, eggs, milk and other dairy products. Some breakfast cereals and nutritional yeasts are fortified with it. The NIH notes that plant foods have no vitamin B12 unless they are fortified.
For many Indian families who eat vegetarian, milk, curd, paneer and buttermilk are the main natural sources in the diet. People who avoid all animal foods have even fewer options.
Who should pay extra attention
The NIH lists several groups who may have trouble getting enough vitamin B12:
- Vegetarians and vegans, because natural sources are mostly animal foods.
- Adults over 50, as many have less stomach acid, which the body needs to absorb B12 from food.
- People with stomach or intestinal conditions, such as atrophic gastritis, coeliac disease or Crohn's disease, and people who have had stomach or intestinal surgery.
- People taking certain medicines, such as metformin or acid-reducing medicines, which can reduce how much B12 the body absorbs.
Signs worth discussing with your doctor
Low vitamin B12 can develop slowly. The NIH describes signs such as tiredness, weakness, pale skin, loss of appetite, numbness or tingling in the hands and feet, balance problems, and trouble with memory or mood.
These signs can have many causes, so please don't guess. If you notice them, or if you belong to one of the groups above, ask your doctor whether a simple blood test makes sense for you.
Simple everyday tips
- Know your sources. If you eat dairy, include it regularly. If you eat eggs, they count too.
- Read food labels. Look for foods that are fortified with vitamin B12.
- Plan ahead if you are vegan. Talk to your doctor or a dietitian about fortified foods or a supplement.
- Keep your doctor informed. The NIH advises telling your doctor and pharmacist about any supplements and medicines you take.
Where Niroza Vitamin B12 fits in
Niroza Plant-Based Vitamin B12 comes in 60 veg capsules. As printed on the label, vitamin B12 is important for maintaining the normal functioning of the nervous system and blood formation, and one serving of 2 capsules provides 2.2 µg of vitamin B12 (100% RDA, as stated on the label).
The recommended usage on the label is 1 capsule twice a day with lukewarm water, or as directed by your physician. It is meant for adults above 18 years. Please don't exceed the recommended daily usage, and always consult your doctor before taking any supplement, especially if you are pregnant or breast-feeding, taking medication or have an existing medical condition.
This article is for general information only and is not medical advice. Niroza products are not intended to diagnose, treat, cure or prevent any disease, and are not a substitute for a varied diet.