Vitamin B12: ayurvedic help for those with deficiency

Warning: This article is rooted in the principles of Ayurveda and is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Before making any changes to your diet or lifestyle, especially if you have a chronic condition, please consult your healthcare provider or a certified nutrition specialist.

The word “vitamin” is deeply ingrained in our daily vocabulary and has even become synonymous with certain categories of foods (fruits, berries, greens/herbs, etc.). These products are rich in various beneficial substances, including vitamins, so this association is partly correct. However, upon closer examination, the topic becomes much more complex than it seemed at first glance and these familiar “vitamin-rich” fruits and vegetables don’t always contain everything that they promised. In this article, we will examine vitamin B12 (cobalamin), discuss the symptoms and causes of its deficiency in the body, and explain how Ayurveda can help in the given situation.

Vitamin B12 deficiency is called hypovitaminosis B12 – a condition in which there’s a clear lack of this vitamin in the body. Treating this deficiency is important because vitamin B12 performs many vital roles in the body, including the following:

• participates in the process of hematopoiesis, the formation of red blood cells;
• ensures normal functioning of the nervous system in the form of rapid nerve impulse transmission and supports cognitive functions;
• participates in the metabolic process, amino acid metabolism, and the synthesis of proteins and lipids;
• supports the health of the skin, hair, and nails, maintaining hormonal balance and immunity.

Vitamin B12 can be obtained in sufficient quantities from foods, including those that are fortified. B12 supplements also ensure adequate intake so that, with regular and sufficient consumption, the vitamin accumulates in the liver. These reserves can last for several years even if B12 intake from outside sources is completely stopped, in which case depletion will occur after 2-3 years. Cobalamin is mainly found in animal products but many other products contain it as well.

What foods contain vitamin B12.

• Dairy products: milk, cottage cheese, other cheeses, sour cream, yogurt. The vitamins from these products are absorbed very well.
• Nutritional yeast.
• Chlorella and spirulina (microalgae) can sometimes be used as dietary supplements; they contain a large amount of vitamin B12 (up to 9 mcg) but their bioavailability is lower compared to other sources.
• Foods fortified with this vitamin include: cereals, plant-based milks (soy, almond, oat, etc.), and plant- or soy-based meats.

Vitamin B12 deficiency leads to the following negative effects on the body:

1. General symptoms of deficiency. Weakness and chronic fatigue, headaches, dizziness and shortness of breath during physical exercise, heart palpitations, pale skin, brittle hair and nails, chills or trembling in the hands or feet. Still, keep in mind that these symptoms may be manifestations of other diseases or age-related changes; don’t jump to conclusions just because they’re present.
2. Psycho-emotional disorders. Mood swings, nervousness, irritability, depression, and sleep disturbances.
3. Symptoms relating to the nervous system. Numbness and tingling in the hands or feet, reduced sensation in the limbs, seizures, impaired muscle tone, problems with coordination and balance, decreased cognitive function, memory impairment, confusion, and hallucinations.
4. Symptoms relating to the gastrointestinal tract. Glossitis (inflammation of the tongue) accompanied by redness, swelling, and smoothing of the papillae (a so-called “lacquered” tongue). Possible symptoms also include loss of taste, stomatitis, diarrhea or constipation, reduced appetite, slow metabolism, and unexplained weight loss.

Besides the aforementioned symptoms, vitamin deficiency can lead to the development of very serious diseases: B12-deficiency anemia, cardiovascular diseases, and diseases of the nervous system, just to name a few.

Vitamin B12 is especially important for children, ensuring their bodies’ proper growth and development, brain formation, and support of their immune system. The period of pregnancy and breastfeeding also requires careful attention regarding the intake of this vitamin. The ability to absorb this vitamin decreases with age, which is an important thing to keep in mind. More details on this will be provided in the next section.

To determine if you have a vitamin deficiency, it’s important to look at the symptoms and illnesses that arise and, if you have any suspicions, to have a blood test drawn. For this procedure, blood is drawn in the morning on an empty stomach and the blood serum is taken to a laboratory for examination. The normal level of B12 lies between 187 and 883 pg/ml, but since reference values can differ slightly between laboratories, it’s best to entrust the interpretation of the results to a certified doctor. Additional tests and examinations may be necessary.

Reasons for vitamin B12 deficiency:

1. Reduced intake of vitamin B12 through food. The human body cannot synthesize this vitamin on its own, so its reserves are replenished only through food. For this reason, strict diets and strong dietary restrictions can lead to its deficiency. People who follow plant-based diets should pay special attention to this and make sure they get enough of the vitamin through fortified foods or special supplements. The daily requirement of B12 is 2.4 mcg for adults, 0.4-1.8 mcg for children and adolescents, and 2.6-2.8 mcg for pregnant and breastfeeding women.
2. Absorption issues. Vitamin B12 is absorbed in the intestines in the presence of a specific enzyme produced by the gastric mucosa (Castle’s intrinsic factor). A decrease in stomach acidity can disrupt absorption, ultimately leading to a deficiency. Absorption is also affected by other factors: surgeries to remove part of the stomach or intestines, inflammatory diseases (Crohn’s disease, celiac disease), congenital intrinsic factor deficiency, excessive bacterial growth in the intestines, the presence of parasites, extended use of certain medications (Omeprazole, antacids, oral contraceptives, hormonal drugs), pancreatitis, oncological diseases of the digestive organs, and alcohol abuse. Liver diseases can also hinder the retention of vitamin B12.
3. Disrupted transportation. Just like liver diseases, genetic defects in proteins that transport vitamin B12 can greatly restrict the protein’s delivery to different cells.
4. Increased need. An increased need for vitamins arises during pregnancy and breastfeeding because the child requires additional resources to grow and develop.
5. Other reasons. Old age often involves a combination of the factors mentioned above; blood disorders, kidney pathologies, alcoholism — all of these factors affect vitamin B12 in significant ways.

Vitamin B12 deficiency develops gradually, and its effects (such as anemia or neurological disorders) aren’t visible right away. Because the deficiency can have many causes, it's important to identify them in a timely manner and find ways to quickly eliminate them in order to prevent undesired consequences.

A state of elevated vitamin B12 levels may indicate liver or blood diseases as well as kidney failure so, if any doubts arise, you should consult a specialist on this matter.

Vitamin B12 deficiency can be compensated for with various supplements and forms of medicine— tablets, injections, capsules, lozenges, and sprays. Still, only a licensed doctor can prescribe them and determine the dosage.

According to traditional Indian medicine, vitamin B12 deficiency develops as a direct result of dosha imbalance (specifically Vata and Pitta), a decrease in digestive fire (agni), and the contamination of the body with wastes and toxins (ama). In this regard, the following Ayurvedic recommendations work very well to prevent and treat vitamin B12 deficiency:

1. Balance your diet to match your individual constitution. It’s especially beneficial to include dairy products, plant-based milk fortified with B12, and foods rich in prebiotics and probiotics (kefir, yogurt, sauerkraut, and other fermented foods). Fermented foods are important because vitamin B12 is produced by microorganisms such as bacteria, yeasts, molds, and algae. A balanced diet also implies the intake of other vitamins and minerals.
2. Improve your digestive fire to support vitamin absorption. This can be achieved by consuming foods that stimulate digestion (spices, lemon, ginger, hot herbal teas and drinks with warming spices) and eliminating factors that suppress agni (stress, cold, overeating).
3. Cleanse your body to eliminate wastes and toxins (ama). Proper nutrition, a healthy lifestyle, and cleansing the body deeply 1-2 times a year using Panchakarma procedures will help achieve lasting results and improve the absorption of beneficial nutrients from food.
4. Follow a regular daily schedule – this is a highly important additional recommendation for maintaining overall health and boosting nutrient absorption. Getting sufficient and timely sleep, moderating your physical activity, and taking steps to reduce stress will also help in this regard.

Even when you’re feeling well, remember that a deficiency can start off completely asymptomatic. For this reason, it’s important to go through regular check ups at least once a year. As a preventative measure, especially for those who are at risk (people on a plant-based diet, the elderly, diabetics, people with chronic gastrointestinal diseases) it’s good to take B12 in maintenance doses. However, this vitamin is best taken separately rather than as a part of complex supplements. If symptoms and illnesses caused by B12 deficiency appear, make sure to consult a doctor. A mindful and attentive approach to yourself and your health, along with timely vigilance, can help you save time, energy, and money on the treatment and correction of deficiencies.

We wish you all health, prosperity, and healthy lives free from deficiencies!

Bibliography (all articles available only in Russian):

1. Byshevsky A. Sh., Volosatov A. A., Karpova I. A., Tarasov D. B., Shapovalov P. Ya., Shapovalova E. M., Shumkova M. V. “Vitamin B12 and homeostasis” // Fundamental Research. 2013.
2. Yekusheva E. V., Shikh E. V., Ametov A. S., Ostroumova O. D., Zakharov V. V., Zhivolupov S. A., Djukic M. “The problem of vitamin B12 deficiency: relevance, diagnosis, and targeted therapy” (based on the materials of an interdisciplinary expert council with international participation). S. S. Karakov Journal of Neurology and Psychiatry. 2021.
3. Resolution of the expert council “Vitamin B12 insufficiency/deficiency in clinical practice.” Preventive Medicine. 2023.
4. Mokrysheva N. G., Shestakova M. V., Ametov A. S., Antsiferov M. B.,Bakulin I. G., Vavilova T. V., Galstyan G. R., Demidova T. Yu., Dzgoeva F. H., Karonova T. L., Lukina E. A., Mkrtumyan A. M., Petunina N. A., Ponomarev R. V., Suponeva N. A., Sukhareva O. Yu., Shamkhalova M. Sh. “Vitamin B12 insufficiency/deficiency in patients in the practice of an endocrinologist.” Diabetes Mellitus. 2024.
5. Isaeva B. E., Makimbetov E. K. “Vitamin B12 deficiency anemia in children” // Scientific Review. Medical Sciences. 2024.

The views expressed are based on traditional Ayurvedic texts and do not constitute medical advice.