Vitamin B12 : Deficiency Symptoms and Best Sources

 In this article, I will also share with you the best natural plant-based supplements and the right way to take them so that you can come out of this common Vitamin B12 deficiency in 40 days. So without any further delay, let’s get start.

Vitamin B12

Why is Vitamin B12 so Impotent:

Think of Vitamin B12 as a car battery. Without this battery, the functions within the car can’t operate efficiently. Similarly, adequate amount of Vitamin B12 is essential for starting crucial processes in the body such as DNA repair, energy production, formation of red blood cells and the smooth functioning of central nervous system. 

What are the symptoms of its deficiency?

In both the United States and the United Kingdom, over 6% of people are deficient in Vitamin B12, a condition often overlooked. However, this deficiency manifests in clear signs and symptoms. Fatigue, despite ample sleep, can indicate low B12 levels. Pale skin, yellow-tinted eyes, and mouth ulcers may also signal deficiency. Since B12 is crucial for the central nervous system’s functioning, mood swings, memory issues, and concentration difficulties may arise. Irritability, anxiety, and depression can also worsen. Numbness or tingling in the hands and feet are alarming signs. A B12 blood test is advisable if experiencing these symptoms. The ideal B12 range is 200 to 950 picogram/ml, with levels below 150 potentially leading to autoimmune disorders. The recommended daily intake is 2.4 micrograms.

why is its deficiency so common?

There are two main reasons.

  • First, you are not eating foods that are rich in B12. Probably you are vegan or vegetarian.
  • Second, you are eating vitamin B12 rich foods but your body is not able to absorb it.

This happens when you have gut issues like indigestion, gas and bloating. Which is why many doctors opine that more and more non-vegetarian people are getting B12 deficient these days.

 Though its true that B12 is found in plenty in non vegetarian foods and the yellow portion of egg. But if you think that being a vegetarian you can not adequately get B12 then thing again.

 best Vitamin B12 rich foods for vegetarians:

 First is milk. Drinking just one glass of milk will supply you over 50% of daily requirement of B12. Apart from milk, curd, buttermilk, paneer and ghee are also fairly rich in B12. Interestingly, studies have found that our body absorbs B12 from milk and dairy products better than the B12 in beef, fish, or eggs. One cup of curd not only has 48% of daily requirement of B12 but also being a great source of probiotics. it increases good bacteria in the gut which are scientifically proven to produce more B12.

best Vitamin B12 rich foods for vegetarians

So, if you are B12 deficient, it will greatly help you if you include fermented foods in your diet as they are naturally rich in good bacteria. apple cider vinegar, Chickpeas, Spinach, beetroot, carrots and Indian Gooseberry all have fair amounts of vitamin B12.

Natural b12 Rich Supplements:

No doubt, the above foods help in fulfilling your daily B12 requirement. But what if you can get all the required B12 in just one go and that too naturally. So let us talk about 4 natural b12 supplements. First is Plant Based Vitamin B12 capsules. United states market is full of synthetic B12 supplements.

Natural Plant-based Vitamin B12 Capsules:

There are 3 brands that make 100% natural plant-based Vitamin B12 capsules. Each one of these is made using a combination of chosen herbs and whole foods that together fulfil the daily need of Vitamin B12. Since Vitamin B12 is a water-soluble vitamin, taking it with water is recommended. For better absorption, take them after meals preferably breakfast or lunch.

  1. Nutricost Vitamin B12 2000mcg, 120 Capsules
  2. Solgar Vitamin B12 5000mcg Nuggets
  3. Horaabch Vitamin B12 Sublingual 1000mcg | 400 Fast Dissolve Tablets

Second is Wheat-grass juice:

 Wheat-grass juice is not only a super-food but an amazing source of Vitamin B12. Studies have confirmed the high density of B vitamins in wheat-grass juice. In a glass add 30ml of wheat-grass juice with equal amount of water and drink it 30 minutes before breakfast. Within 40 days, not only your vitamin B12 will shoot up but also your skin will begin to glow. You can buy from any reputed brand. 

Wheat-grass juice

Third is Moringa leaf Powder:

Moringa leaf powder is easily available online. You can add it smoothies. You will get all the B12 from it without having to even taste it. One can simply mix a teaspoon of moringa powder in water and drink it anytime. Extremely rich in antioxidants, moringa leaves are a blessing if you are B12 deficient. 

Moringa leaf Powder

Last but not the least, Nutritional yeast:

Nutritional yeast is an inactivated version of regular yeast which not only gives a unique cheesy flavour to your food but is also a significant source of vitamin b12, folic acid and most other B vitamins. Just 1 tablespoon of natural unfortified nutritional yeast will give you 40% of daily requirement of vitamin b12 and 2 grams of complete protein. You can add them over hot soups, salads or any dish that calls for a cheesy flavour. Nutritional yeast is available in the form of flakes and powder. You can choose any. Just make sure that you buy unfortified nutritional yeast. 100% vegan, it is one of the tastiest B12 supplements. But don’t over do with it. 2 tablespoons in a day is good enough. 

So if you include foods that are naturally rich in vitamin B12 and supplement with any of these 4 natural solutions, within 40 days, your Vitamin B12 will shoot up no matter how low it is at this moment. More importantly all the symptoms will begin to subside. It would be even better to keep continuing as it is beneficial to keep B12 close to upper limit. . 

Brazil nuts:

We talked about superfoods for vitamin B12. Talking of other superfoods, checkout urban platter’s shelled Brazil nuts. It is said that selenium is one mineral that helps resolve auto immune disorders like thyroid. And just 10 grams of Brazil nuts have a whopping 10 times the recommended intake of selenium. A study showed that people who ate just 2 Brazil nuts, within 9 hours their cholesterol level dropped. So, if you have thyroid problem or heart problem, I recommend that you eat just one soaked Brazil nut for 30 days and compare the results. Anti inflammatory, rich in antioxidants and micronutrients, these nuts are worth trying. To buy urban platters 100% Brazil nuts.

Brazil nuts

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