Why Even “Healthy-Looking” People Have Low Vitamin B12 in South India
You may look healthy, eat home-cooked food, and have no major illness. Still, many people in South India are deficient in Vitamin B12. This is one of the most common nutrition problems I see in my 20 years of practice.
Let us understand why this happens, what Vitamin B12 does, and how to correct it with the right foods.
What Is Vitamin B12 and Why Is It Important?
Vitamin B12 is a vital nutrient needed for:
Healthy nerves and brain
Red blood cell formation
Energy and stamina
Memory and concentration
Preventing anemia and fatigue
Low B12 can silently damage your health even if you look fit from outside.
Why Are Healthy-Looking People in South India Low in Vitamin B12?
1. Mostly Vegetarian or Low Animal Food Intake
Many South Indians follow:
Vegetarian diets
Occasional non-veg intake
Religious fasting or food restrictions
Vitamin B12 is naturally found only in animal foods. Plant foods do not provide enough B12.
2. Overcooking & Reheating Food
Traditional cooking methods like:
Long boiling
Pressure cooking repeatedly
Reheating leftovers multiple times
These can destroy Vitamin B12, especially in milk and animal foods.
3. Poor Absorption, Not Poor Eating
Even if you eat B12-rich foods, absorption may be low due to:
Acidity
Gastritis
Long-term antacid use
Diabetes medicines
Thyroid medicines
Gut health issues
So you may eat “right” but your body may not absorb B12 properly.
4. Age-Related Decline
After the age of 30–35 years, B12 absorption slowly reduces. This is why many middle-aged adults feel:
Tired
Weak
Forgetful
Numbness in hands or feet
5. Stress & Poor Gut Health
High stress, irregular meals, and poor sleep disturb gut health. A weak gut means poor nutrient absorption, including B12.
Common Signs of Vitamin B12 Deficiency
Constant tiredness
Dizziness
Hair fall
Pale skin
Tingling or numbness
Memory issues
Mood changes
Breathlessness
Many people ignore these signs thinking it is “normal weakness.”
Best Vitamin B12 Food Sources
For Non-Vegetarians
Fish (especially sardines, mackerel)
Eggs (egg yolk is rich)
Chicken
Mutton
Liver (occasionally)
👉 Consume 2–3 times per week for better levels.
For Vegetarians
Natural vegetarian sources are very limited, but helpful options include:
Milk
Curd
Paneer
Butter
Cheese
👉 Fermented dairy like curd is better absorbed.
Fortified Foods
Fortified milk
Fortified breakfast cereals
Fortified nutritional yeast
Always check the label for “Vitamin B12 fortified”.
Do You Need Supplements?
Many South Indians do need supplements, especially:
Vegetarians
Elderly people
Diabetics
Thyroid patients
People with gut issues
👉 Always take supplements only after blood testing and Physician advice.
How to Improve B12 Absorption Naturally
Eat on time
Improve gut health
Reduce excess tea/coffee
Avoid unnecessary antacids
Include probiotics like curd and buttermilk
Manage stress
Final Message from a Dietician
Looking healthy does not mean you are nutritionally healthy. Vitamin B12 deficiency is common, silent, and serious.
Awareness is the first step to prevention.
👉 Stay connected and come back regularly to read more simple, science-based nutrition blogs.
– Saranya, Dietician/ Sara Nutrition
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