Vit B12 Deficiency : What is a Low B12 Level?

Impact of Vit B12 Deficiency

Vit B12 deficiency can be a precipitating factor for life-threatening illnesses like cardiovascular disorders, blood-related disorders, depression, anxiety, and neurological disorders. Despite eating well and following a good physical routine, if your health is not up to the mark, you can suspect a vitamin B12 deficiency. 

The apparent solution for vitamin B12 deficiency is to rely on supplements. However, are there other options? 

This blog explores various treatment options for vitamin B12 deficiency, prevention, Ayurvedic view and early detection. Let us go further. 

Signs and Symptoms of Vitamin B12 Deficiency

If your body is deprived of vitamin B12, it is good to suspect earlier and prevent further damage. Now, what exactly happens in case of Vit B12 deficiency? Let us take a deep look.

Vitamin B12 deficiency is also referred to as folate deficiency anaemia. Due to low Vit B12, fully functional red blood cells are not produced. This leads to low oxygen levels in the cells. So you can guess what happens next! Low oxygen levels mean weak body cells. This results in one or many of the following: 

1. Fatigue - Unexplained tiredness despite consuming enough food. Your body cannot utilise the energy from food, which causes persistent tiredness.  
2. Anxiety - Sleep is deprived, and anxiety increases due to impaired neuromuscular response 
3. Frequent headaches - Headaches that mimic sinusitis, like pain, become more frequent when vitamin B12 levels drop. 
4. Depression - Low vitamin B12 can increase the amount of homocysteine in the blood. This can increase oxidative stress (lack of enough antioxidants to fight harmful free radicals produced in the body ) 
5. IBS - This means Irritable Bowel Syndrome. Vit B12 deficiency significantly impacts the blood vessels in the intestinal wall, which is the gateway to nutritional absorption. Coupled with low oxygen absorption, cells become weaker in absorbing the nutrition from our food. Hence, when the intestinal cells become weaker, food will be forced expulsion. 
6. Numbness or tingling sensation in hands and feet - Certain foods and medications like metformin can reduce the absorption of vitamin B12, thereby leading to pernicious anaemia (deficiency of vitamin 12). This can cause temporary numbness or tingling sensation. 
7. Unexplained muscle cramps - Low vitamin B12 levels can disturb neuromuscular coordination ( the connection between the brain and muscles). This may lead to frequent cramps in the fingers, toe and muscles. 
8. Difficulty to focus - Low Vit b12 eventually leads to low oxygen levels. This leads to difficulty in focusing and concentrating. It may also be associated with impaired memory. 

If you experience one or more of these, consider a heads up and get yourself tested for vitamin B12 levels, followed by medical advice. Let us glimpse how vitamin B12 deficiency can affect each body system. 

Impact of Vit B12 On DIfferent Systems in The Body

Vitamin B12 deficiency is not just a food and metabolism issue. The effects can be multiple organ related and with a long term deficiency, it can even start imapiring their normal functions.

Impact on Nervous System

The impact of vitamin B12 on the nervous system can cause improper vision, impaired memory, inability to focus and direct, and lack of muscular coordination. Vit B12 is needed for peripheral nerve regeneration so that nerve regeneration may be affected in case of deficiency. 

Impact on Cardiovascular System

Impact of Vit B12 on the cardiovascular system - Vit B12 is necessary for the function of your arteries. Deficiency of vitamin B12 can lead to improper arterial cell renewal. In addition, a lack of vitamin B12 can cause elevated homocysteine levels (because there is not enough B12 to dissolve them), which can further deplete arteries. It will further lead to several blood vessel-related disorders disorders like atherosclerosis, myocardial infarction (heart attack), stroke and other circulatory issues.

Impact on Endocrine System

Impact of Vit B12 on the endocrine system - Vit B12 plays a vital role in the DNA modification process (Methylation) in the formation of hormones, especially sex hormones. A deficiency of Vit B12 can lead to several hormonal imbalances, eventually causing oestrogen deficiency, PCOD, thyroid imbalance, etc. 

Ayurvedic Metabolic Types and Symptoms of Vit B12 Deficiency

Ayurvedic experts explain a lot about vitamin B12 deficiency, with facts dating back to 3000 years.

 Ayurveda mentioned three metabolic types, Vata, pitta and kapha, which can  be briefed as follows: 

1. Kapha - Endomorph - slow metabolisers. Less prone to Vit B12 deficiency. 
2. Pitta - Mesomorph - moderate metabolisers. Moderately prone to Vit B12 deficiency based on diet and lifestyle.
3. Vata - Ectomorph - fast metabolisers. Highly prone to Vit B12 deficiency.  

Let us see more on how Ayurveda can help curb vitamin B12 deficiency. 

Ayurveda Treatments for Vitamin B12 Deficiency

Ayurveda is more important for maintaining digestive strength, and it is called Agni (Digestive fire). 

So what can you do to improve your metabolism and digestive strength?

Ayurvedic experts further explain that eating food in proper chronological order helps in the rasayana process. For instance, at the end of your meal(when your stomach is filled), kapha (earth+water) increases in the body; at this time, when you consume foods of sweet taste (for example, ice cream, pudding), it further increases kapha, due to which you may experience, expectoration, severe sneezing, increased symptoms of sinusitis. Instead, consume the spicy soup at the end of the meal and have your sweet at the start of your meal. This will balance doshas and enhance proper digestion.  

Also, the posture in which you sit while eating and after eating plays a hidden role in improving vagus nerve function that supports digestion. For example, you can sit in vajrasana (diamond pose) after eating. 

Herbal Supplements to Choose From

All the above can improve Vit b12 synthesis and absorption; however, if Vit B12 deficiency has already set in, along with all the above modifications, you should consider herbal supplements which can bridge the gap; let us take a look at a few: 

1. Ashwagandha (Withania somnifera) - This time-tested herb has several pieces of evidence dating back centuries for its excellent nerve-repairing properties and nutritional reserve. Ashwagandha supplements can help improve vitamin B12 absorption and prevent nerve damage due to Vit B12 deficiency. 
2. Shatavari (Asparagus racemosus) - Shatavari is highly spoken of regarding women's health. Apart from supporting women's reproductive system, you rely upon this wonder herb to protect the digestive system from damage due to Vit B12 deficiency. 
3. Triphala - Triphala is a combination of two words: 'Tri' means 'three', and 'phala' means 'fruits'. It is a potent blend of three fruits, namely, haritaki (Terminalia chebula), vibhitaki (Terminalia arjuna) and Amalaki (Embica officinalis). This detoxes, improves nutritional absorption and protects cell renewal all at once. 
4. Guduchi (Tinospora cordifolia) - This is a highly potent liver tonic. It improves nutritional absorption and rejuvenates the liver. It protects the liver and the endocrine system from vitamin B12 deficiency. 

Add These Foods into Your Diet

Here are a few essential foods that you can include in your diet along with the above supplements: 

1. Milk and milk products - These are rich sources of vitamin B12 so that you can consider including cheese, cottage cheese, tofu, and other milk products in your diet. 
2. Mushrooms - These cute umbrella-shaped plant outgrowths of fungi can provide the vitamin D and vitamin B12 that are necessary for your body. 
3. Soybean - Soy is a sought-after food source for all pro-vegan and pro-vegetarian people. It is a rich source of protein, Vit B12, Vit E and Vit D. 
4. Mango - This seasonal fruit is considered the queen of fruits and is an abundant source of Vit B12 and Vit D. You could consider including a liberal amount of mangoes in your diet. 

Now, let us take a quick look at what can be done to blend diet and lifestyle to manage vitamin B12 deficiency. 

Lifestyle Tips for Optimising Vit B12 Absorption

Consider the following to make your lifestyle supportive enough to improve nutritional absorption. 

1. Early morning walk - Consider walking before 7 am and watch the endorphins add happiness to your life. This is a simple technique to handle stress and prevent further damage due to Vit B12. 
2. Good yoga practice - For best nutrition absorption, it is essential that your nerves coordinate well, and yoga is the ultimate choice to ensure the same. It ensures vital energy flows through the body. 
3. Correct food intake - Eating the right thing at the right time and in the right way is the secret to good health. As Ayurveda suggests, start your meal with something sweet or semi-sweet, proceed with foods of other tastes and end with spicy or semi-spicy soup or well-processed buttermilk.  
4. Include foods rich in Vit B12 in your daily diet- Choose foods rich in Vit B12. Try including a lot of sauteed mushrooms for breakfast, tofu and soy for lunch and millet-based bread for dinner. 
5. Good sleep routine - Studies have shown that practising meditation before sleep reduces stress and stress-induced nutritional deficiencies, as well as damage to the nervous system due to vitamin deficiencies. 

Ok, this is all about managing. But prevention is better than cure. How do we avoid vitamin B12 deficiency? Let us check it out. 

Preventing Complications of Vitamin B12 Deficiency

Apart from including foods and changing lifestyle habits, it is crucial to understand if there is anything else in your body that is draining Vit B12 levels. 

• A regular health check yearly once can give you a heads-up to prevent any health issues. Before beginning a Vit B12 therapy, discuss it with your healthcare provider. Get your body analysis done with our Ayurvedic expert. Then, you can understand basic metabolic tendencies specific to you and make changes accordingly. Consider existing health issues and choose a holistic healthcare regimen to prevent and manage Vit B12 deficiency efficiently. 
• Along with an Ayurvedic expert, you would also need a yoga expert to handle your stress and to provide you with mindfulness tools to handle your thoughts throughout the day. Keeping your cortisol, adrenaline and homocysteine levels at bay is very important. 
• Once you have discovered your specific treatment regimen, the need for compliance comes. For effective treatment compliance, you need constant motivation and support to handhold you occasionally. Our health coaches can do this for you flawlessly. 

Consider teaming up with our Nirva healthcare crew to find them all in one place. 

Conclusion

You can never overlook a vitamin B12 deficiency because it may cause irreversible damage if ignored in the initial stages. Get it checked yearly once and start your healthcare regimen if you are heading towards a Vit B12 deficiency.  

Vit B12 is a life-giving vitamin that plays several vital roles in all body systems. When lacking, it can hit as a wave that disrupts the functioning of all vital organs. 

Don't wait anymore. Start today with our preventive healthcare programs.