Vegetarians may be more likely to develop vitamin B12 deficiency; Here’s why

You may believe that your vegetarian diet gives you everything you need for steady energy, clear thinking, and long-term health, yet one important vitamin often goes unnoticed. Vitamin B12, which the body cannot produce on its own, is becoming a growing concern for many people who avoid meat. This conversation attracted new attention after this AIIMS Delhi doctor Dr. Priyanka Sehrawat shared an Instagram reel Explaining why vegetarians are naturally more susceptible to deficiency. His clear explanation of how plants don’t make vitamin B12, how the nutrient supports essential cellular functions and why a deficiency can silently develop has inspired many of you to reconsider what your daily food really provides. This topic is now at the center of discussion about balanced vegetarian nutrition.

In the reel, Dr. Sehrawat explains that plants do not synthesize vitamin B12 because their internal processes use different enzymes and do not require the nutrient to survive. He says that due to this, vegetarians have to depend on very few food sources. She also emphasizes B12’s role in red blood cell formation, DNA synthesis, and maintenance of the myelin sheath that protects nerves. The clarity of his message has resonated widely, especially among audiences who assumed that a variety of vegetables, pulses and grains would naturally meet all nutritional needs. Their explanation shows how easily deficiencies can manifest if the diet is not supported with fortified foods or supplements, especially when intrinsic-factor availability, gut microbiota balance, limited bioavailability from dairy, and increased demand from stress or a fast metabolism quietly exacerbate the nutritional gap, making a consistent B12 plan far more important than many realize.

A Study published in European Journal of Nutrition Describes the widespread physiological importance of vitamin B12 and the consequences of low intake in people following a vegetarian diet. Research suggests that the vitamin affects blood stability, nerve development, and cognitive function, forming the basis for many processes that the body performs without conscious awareness.The body needs vitamin B12 for the following reasons:• It supports red blood cell formation to maintain healthy oxygen transport.• It helps regulate DNA synthesis, which stabilizes cell division.• It protects nerve fibers by supporting the formation of myelin sheaths.• It contributes to mental focus, memory and emotional balance.• It aids metabolic functions that affect energy production.• It supports immune cell activity and tissue repair.These actions demonstrate why the body reacts strongly when levels begin to drop.

Vitamin B12 deficiency often develops slowly, making early symptoms easy to miss. Many symptoms resemble normal fatigue or stress, yet they indicate that the body is struggling to maintain normal functions.Common symptoms of deficiency include:• Fatigue that persists even after adequate rest.• Weakness during daily activities.• Shortness of breath associated with decreased red blood cell production.• Tingling or numbness in hands and feet due to nerve changes.• Difficulty concentrating or mild memory loss.• Irritability or mood swings without any apparent external cause.• Smooth or unusually sensitive tongue.• Digestive problems, slow digestion or loss of appetite.Recognizing these signs early can help a person take appropriate measures before symptoms become severe or last longer.

Vegetarian diets provide a wide range of beneficial nutrients, but vitamin B12 remains a persistent challenge because it does not occur naturally in plant foods. B12 is produced by certain bacteria found in the soil and digestive tracts of animals, which is why the vitamin accumulates in animal tissues. When meat is removed from the diet, the most reliable source disappears. Although dairy products and eggs contain B12, the amount can vary and often depends on how often these foods are eaten. Many vegetarians consume them in limited quantities, creating a gap that is difficult to fill with diet alone. Absorptive problems, age-related changes, and digestive conditions can increase this difference, making deficiency even more likely over time. That’s why awareness, regular checkups, and deliberate diet planning are essential for long-term health.

A reliable approach typically combines natural dietary sources with fortified foods and supplements. This helps ensure stable intake regardless of daily food variations or absorption differences within the body.Trusted dietary sources for vegetarians include:• Milk, curd and cheese, which provide modest but significant amounts.• Eggs, especially the yolk, where most of the vitamins are found.• Fortified cereals that include vitamin B12 as additional nutrients.• Fortified plant-based milk alternatives such as soy, almond and oat.• Fortified nutritional yeast that provides B12 in an easy-to-use form.Supplement options that can help maintain stable levels include:• Daily oral tablets for continued support.• Weekly high-dose tablets for those with absorption concerns.• Sublingual tablets that dissolve under the tongue for direct ingestion.• Doctors prescribe injections for severe deficiency or long-term malabsorption.• Regular blood tests to monitor levels and adjust supplement needs.These options create a balanced and sustainable way for vegetarians to protect themselves from vitamin B12 deficiency and its long-term effects.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Read this also How everyday foods increase the risk of esophageal cancer: what not to eat and what to eat