B12 in My Plate – Why This Vitamin Matters More Than Ever

When we talk about a “balanced plate,” most of us think of carbs, proteins, fats, and maybe some colorful vegetables. But what about micronutrients – the tiny vitamins and minerals that keep our bodies running smoothly? Among them, Vitamin B12 (Cobalamin) is one of the most vital yet most neglected in India.

From blood formation to brain function, B12 plays a critical role. And yet, studies show that a large section of India’s population is deficient in this essential nutrient – often without realizing it.

📊 Recent Studies in India on Vitamin B12 Deficiency

• Corporate Employees: A 2025 survey showed that 57% of men and 50% of women in urban India are B12 deficient.
• Adolescents: A study in Haryana/NCR found that 32% of school children had deficiency, with rural kids worse off (≈44%).
• Children in Gujarat: The CNNS survey revealed that nearly half of adolescents (47.6%) were deficient in B12.
• General Population: Estimates suggest 50–70% of vegetarians and 40–50% of non-vegetarians in India have inadequate B12 levels.

Clearly, this is not a niche issue – it’s a silent epidemic.

🌈 Why Vitamins Matter – A Quick Refresher

• Vitamin A → Vision, skin & immunity
• Vitamin D → Bone strength, immune balance
• Vitamin E & K → Antioxidant defense, blood clotting
• Vitamin C → Collagen formation, immunity
• B-Complex (including B12) → Energy metabolism, nerve health, red blood cell production, DNA repair

Every vitamin has a role – and B12 is irreplaceable when it comes to nerve function and healthy blood.

✅ What Are Normal B12 Levels?

• Normal range: 200 – 900 pg/mL
• Borderline: 200 – 300 pg/mL
• Deficient: Below 200 pg/mL (some labs use <160 pg/mL)
• RDA (Recommended Daily Allowance): ~2.4 mcg/day for adults

🔍 Why Is India Facing B12 Deficiency?

🥘 Dietary Factors

• B12 is mostly found in animal foods (meat, fish, eggs, dairy).
• With India’s high vegetarian population, intake is naturally low.
• Even non-vegetarians often consume meat/fish infrequently.

🏥 Absorption Issues

• Gastritis, H. pylori infection, Crohn’s, celiac disease.
• Long-term use of medicines like metformin or acid-reducing drugs.
• Declining stomach acid with age.

👩‍👩‍👧 Social & Lifestyle Reasons

• Cultural/religious food restrictions.
• Limited awareness about B12 sources.
• Reliance on processed foods with low nutrient density.
• Lack of widespread food fortification.

⚠️ Physical Impacts of B12 Deficiency