Feeling exhausted despite getting enough sleep could indicate an underlying health issue. One potential culprit is a vitamin B12 deficiency. This essential nutrient plays a critical role in numerous bodily functions, including DNA synthesis, energy production, and maintaining a healthy nervous system. A 2019 study revealed that approximately 47% of the Indian population suffers from a vitamin B12 deficiency, highlighting the widespread nature of this concern.
Dr. Alok Chopra, a leading cardiologist and expert in functional medicine, emphasizes the significance of vitamin B12, discusses its natural sources, and outlines the potential risks associated with a deficiency, particularly for vegetarians.
Vitamin B12, also known as cobalamin, is a water-soluble vitamin vital for various bodily processes. Dr. Chopra explains, "It is essential for metabolism, digestion, and overall health." It's naturally found in certain foods and is also available as a dietary supplement and prescription medication.
Vitamin B12 is naturally abundant in animal products like fish, poultry, eggs, and dairy. However, it is largely absent from plant-based foods unless they are fortified. "Vegetarians always have a problem with not having enough B12," Dr. Chopra notes.
While plant-based diets typically lack vitamin B12, fortified foods such as nutritional yeast and certain breakfast cereals can provide a reliable source. Dr. Chopra suggests that vegetarians consider taking supplements or consuming B12-fortified products to meet their daily requirements.
Vitamin B12 is crucial for a multitude of bodily functions:
Despite its importance, vitamin B12 deficiency is common. Here are some potential indicators:
Dr. Chopra advises, "Deficiency can be cured by adequate nutrition, intramuscular injections, or even oral B12 therapy."
However, he also cautions against excessive vitamin B12 intake. "Overuse can cause diarrhea, itching, rashes, headache, dizziness, nausea, and heart failure. Patients with optic neuropathy, polycythemia, gout, iron, folate deficiency, and those with low potassium levels should consult a doctor."
Dr. Chopra advises against taking vitamin B12 supplements concurrently with vitamin D. He explains, "Vitamin B12 and D should not be taken together as vitamin D is fat-soluble and is absorbed better with food, and B12 is water-soluble and taken on an empty stomach. The same applies to vitamin C."
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