B12 Foods Vegetarian in India: A Complete Guide

Many people in India and world-over follow a plant-based diet, making it difficult for them to maintain optimum levels of vitamin B12, which is largely found in animal-based foods.

Though there are vitamin B12 supplements available in the market, you can also obtain it from fortified foods containing vitamin B12 and other natural sources.

What are some vegetarians foods rich in vitamin B12?

6. Shiitake Mushrooms

Recent studies have shown shiitake mushrooms to contain a moderate amount of vitamin B12. However, you would require 50 grams of dried mushrooms daily to meet the vitamin requirement. Since it may not be achievable for many, you need not depend on it alone and consider adding B12 vegetarian foods to your diet along with shiitake mushrooms.

While vegetarians do consume animal-based dairy products and usually avoid only meat, vegans, on the other hand, avoid all animal-sourced products, including dairy. Thus, it’s harder for a vegan to maintain adequate levels of vitamin B12. However, vegans in India can meet their dietary requirements with the help of vegan foods,  plant-based foods and B12 foods vegetarian in India.

If you are wondering what foods have B12, here are Indian vegan foods for vitamin B12:

1. Vitamin B12 Fortified Foods

Vitamin B12 food sources for vegans can include soy products and breakfast cereals. Depending on the amount of vitamin B12 contained in the product (mentioned on the label), you can eat these fortified foods twice or thrice daily to fulfill your daily requirement of the vitamin.

2. Fortified Milk

Since animal milk is not an option for vegans, almond milk, soy milk or coconut milk fortified with B12 can be great vitamin B12 food sources to your diet to obtain your
daily requirement. Again, depending on the brand or the product you are buying, the vegan B12 vitamin content will vary. So it is best to check the labels to make sure you are meeting the recommended intake.

3. Nutritional Yeast

Apart from providing nutrition, this go-to vitamin B12 vegan food source is a great nutty, flavouring substance that mirrors the taste of cheese. You can add this tasty ingredient to almost any food item, from soups to salads.

Do Vegetarians and Vegans Require Vitamin B12 Supplements?

Although vegetarians and vegans tend to be at a higher risk of a B12 deficiency, your healthcare provider is the best person to judge whether you require vitamin b12 food supplements or not.

If you suspect that you have low levels of vitamin B12 or follow a plant-based diet, it is always better to get yourself a blood test done to check the vitamin levels in your body. Your doctor may recommend a B12 injection if you have problems with nutrient absorption.

However, do not self-diagnose. A doctor or nutritionist is the right person to diagnose your condition and offer a treatment plan accordingly.

As mentioned earlier, most vegetarians and older people are prone to a deficiency of vitamin B12. However, the low levels can also be a consequence of your body not being able to use or absorb this vitamin from the intestinal tract due to some underlying disease like pernicious anaemia., or an absence of intrinsic factor, which is a protein secreted by the cells of the stomach lining that attaches itself to Vitamin B12 and carries it to the intestine to be absorbed.

Why Are Vegetarians Prone to a B12 Deficiency?

Given that Indians are fast turning towards veganism and vegetarianism, it is vital they understand the importance of supplementing with B12 foods vegetarian in India. This is because they’re at a higher risk of vitamin B12 deficiency than their non-vegetarian counterparts.

The reason is, vitamin B12 rich food is majorly found among animal-based products like meat and dairy products. Therefore, maintaining proper levels of vitamin B12 in the body is a challenge for people following a strict vegetarian diet.

Since the early signs and symptoms associated with a lack of B12 are subtle, the deficiency often goes undiagnosed for years.

Vitamin B12 Deficiency: Common Signs and Symptoms

When your body doesn’t receive enough of vitamin B12, it results in a deficiency of this vitamin. A severe lack of vitamin B12 foods vegetarians in India can result in potentially irreversible neurological disorders in the body.

Your body may give some or all of the following signs to signal a lack of this vitamin:

Yellow/Pale Skin:

As vitamin B12 plays a critical role in the formation of red blood cells, a lack of B12 can cause you to have pale skin with a yellowish tinge. Moreover, this condition can also cause megaloblastic anaemia in which the red blood cells become too large to pass through the bone marrow into the bloodstream.

Hence, with fewer RBCs travelling around your body, you can appear pale or jaundiced.

Weakness and Fatigue:

With a low level of RBCs that take oxygen to the cells, your body may lose the efficiency to transport oxygen throughout the body resulting in
weakness and fatigue. It is one of the most common and early symptoms of B12 deficiency.

A Sensation of Pins and Needles:

When your body is short of vitamin B12, it can start to experience nervous system damage. A fatty substance called Myelin surrounds your nerves and protects them from harm. A lack of vitamin B12 affects the production of this substance, and your nervous system may fail to work well.
This can cause a tingling sensation in hands and feet. However, it is vital to note that this feeling may be due to other underlying causes as well.

Balance and Coordination Problems in the Body:

A nervous system dysfunction due to severely insufficient vitamin B12 foods in your diet can also negatively affect your body’s sense of balance and coordination. It may change the way you walk or move.

Frequent Mouth Ulcers and Inflamed Tongue:

An inflamed tongue, also known as glossitis, is a painful condition characterized by tiny bumps and tongue discolouration. It can be an early indication of vitamin B12 deficiency. Additionally, some people can also experience other oral issues like mouth ulcers and prickling sensation on the tongue.

Shortness of Breath and Dizziness

With a vitamin B12 deficiency in your body, you may experience breathlessness and dizziness often, especially when you exert yourself. It happens as your body’s cells do not receive optimum oxygen due to lack of RBCs.

Vision Problems:

A blurred vision could be a result of damage to the optic nerve due to a lack of vitamin B12. The deficiency can impact the optic nerve signal between the brain and the eyes, affecting your vision.

Moodiness and Behavioural Changes:

An insufficient vitamin B12 doesn’t just affect you physically but mentally as well. Low levels of vitamin B12 interferes with signals to and from your brain and can cause problems like depression and anxiety in individuals. Moreover, a lack of this vitamin has often been linked to dementia and mood changes.

A Decline in Cognitive Abilities:

A person with a severely low vitamin B12 can also slowly start experiencing problems with memory, understanding and judgement ability.

Other signs and symptoms of B12 deficiency include muscle weakness, heart palpitations and digestive issues. Fix an appointment with your doctor if your body signals some of the above signs. A timely diagnosis and treatment plan can reverse most of the ill-effects of vitamin B12 deficiency.

Diagnosis and Vitamin B12 Reference Range

A proper diagnosis of a B12 deficiency is crucial as it is often mistaken for folate deficiency due to similarities in symptoms.
Your doctor will suggest a vitamin B12 blood test, also known as cobalamin test, if he suspects an insufficiency of the vitamin.

As part of the test, your doctor will take a blood sample and perform the test.

Any value less than 200 pg/ml indicates a vitamin B12 deficiency in the person. However, a level higher than 900 pg/ml is rare as the body gets rid of the excess vitamin B12 through the urine.

Like all other B vitamins, vitamin B12 or Cobalamin is a water-soluble vitamin. Due to its complicated structure, it is also known as B-complex.

Why Is Vitamin B12 Significant & What Does It Do to Your Body?

Vitamin B12 primarily helps in the formation of red blood cells, DNA (the genetic material of cells) synthesis, and supports nerve and brain function. It also enables protein and fat breakdown for energy.

The cell metabolism largely depends on vitamin B12 as it enables energy release by helping your body absorb folic acid.

Your body doesn’t naturally make vitamin B12. Instead, you have to obtain it through vitamin B12 rich foods. Since the primary sources of best B12 foods include animal sources, most vegetarians are either vulnerable or already deficient in it. The deficiency is also common in older people above 50 years due to their body’s reduced capacity to absorb vitamins.

Your body can store vitamin B12 for up to four years. The deficiency is rare if you have only recently gone vegetarian or vegan. The NIH recommended guidelines for B12 intake is around 2.4mcg for individuals above the age of 14 years.

The vitamins you get from B12 foods vegetarian in India helps you to stay healthy in many different ways. From red blood cell formation to DNA synthesis to nerve function, it plays a role in many significant bodily functions.

Q1. How common is vitamin B12 deficiency in India?

Though India yet doesn’t have a nation-wide data on vitamin B12 deficiency, according to a government report published in 2019, around 47 per cent of the North Indian population is deficient in vitamin B12.

Q2. How can you prevent a deficiency of vitamin B12?

You can easily avoid a lack of vitamin B12 in the body by consuming foods to eat for vitamin B12 deficiency, primarily obtained from animal sources like poultry, fish, meat, eggs, etc or even vitamin B12 foods vegetarian in India.

Q3. What vegetarian foods containing vitamin B12?

Vegetarians can fulfill their daily B12 requirements with B12 foods vegetarian in India like milk, cheese, yoghurt, paneer, whey powder and certain types of mushrooms.

Q4. What vegan foods contain B12?

Since vegans avoid all animal-sourced products, including dairy, it’s harder for them to maintain adequate levels of vitamin B12. Fortified foods, plant milk and nutritional yeast are some vitamin B12 vegan food sources that vegans can consider adding to their diet.

Q5. Can you take vitamin B12 supplements?

Although vitamin B12 food supplements are readily available in the market, your healthcare provider is the best person to judge whether you require it or not. While it’s generally recommended to consume vitamin B12 foods, your doctor may advise supplementation if you follow a wholly plant-based diet or have problems with B12 absorption in the body.

Q6. Are there any side-effects of high vitamin B12 in the body?

Vitamin B12 is usually not considered toxic if taken in high quantities as your body naturally gets rid of the excess B12 through urine.

Q7. How is a deficiency of vitamin B12 diagnosed?

Your doctor will suggest a vitamin B12 blood test, also known as cobalamin test if he suspects an insufficiency of the vitamin. The normal reference range for a vitamin B12 blood test is 200 – 900 picograms per millilitre (pg/mL).

Q8. What are the most common signs of vitamin B12 deficiency?

The most common symptoms of vitamin B12 deficiency include extreme tiredness and fatigue, body balance problems, tingling in hands and feet, yellow/pale skin, cognitive difficulties, mouth ulcers, etc.

Bottom Line

Although required in small quantities, vitamin B12 benefits your health in many big ways. Vitamin B12 food supplements are a simple way to increase your daily intake if you struggle to obtain them from natural food sources.

However, fulfilling the B12 requirement through your diet is still the best way to go. The vegetarian and vegan vitamin B12 foods discussed in this article can easily prevent and treat deficiency of the nutrient, provided you are consistent and regular in taking them.

If you still have any concerns about vegan or vegetarian food for vitamin B12 deficiency, visit your doctor right away and get your B12 levels checked. Always follow the medical advice of a nutritionist before going ahead with any sort of supplement or diet plan.