These Symptoms Signal Vitamin B12 Deficiency — What to Eat to Boost It?

Vitamin B12, also known as cobalamin, is a vital nutrient your body needs to function properly. It's responsible for making red blood cells, supporting nerve health, producing DNA, and maintaining energy. Since it’s water-soluble, your body doesn’t store it—so you must get it regularly through your diet.

According to Dr. Ajit Kumar, a physician at GTB Hospital, Delhi, Vitamin B12 is as important for the body as oxygen. Its deficiency can seriously impact your blood, brain, nerves, and energy levels.

Top 5 Warning Signs of Vitamin B12 Deficiency

Constant Fatigue
Feeling tired without physical exertion? Low B12 levels reduce your body's ability to produce energy, leading to persistent weakness and sluggishness.

Shortness of Breath and Dizziness
When B12 is low, your body can’t produce enough red blood cells to transport oxygen efficiently. This can make you feel breathless or dizzy even after light activity.

Pale or Yellowish Skin
B12 deficiency can cause anemia, which reduces red blood cell count and leads to a pale or whitish skin tone—especially visible on your face and under your eyes.

Tingling or Numbness in Hands and Feet
One of the more serious effects—B12 deficiency can damage the nervous system. You may feel tingling, numbness, or a “pins and needles” sensation in your extremities.

Mood Changes and Memory Issues
Lack of B12 affects brain function. It can cause mood swings, irritability, depression, or even memory loss in some people.

What to Eat to Increase Vitamin B12? Best Sources for Non-Vegetarians:

• Eggs (especially the yolk)

• Fish (tuna, salmon, sardines)

• Chicken and mutton

• Milk, curd, paneer, and cheese

Good Options for Vegetarians:

• Fortified foods: Check for cereals, nutritional drinks, or soy milk fortified with B12.

• Mushrooms: Certain varieties contain small amounts of B12.

• Nutritional yeast: Often fortified and especially useful for vegans.

When to Take Supplements?

If your B12 levels are severely low or you're unable to meet your daily needs through diet (especially if you're vegan or have absorption issues), your doctor may recommend:

• Oral B12 tablets

• Vitamin B12 injections (for more serious deficiencies)