Increase Vitamin B12 Naturally (Symptoms, Best Foods, Natural Supplements)

Why is Vitamin B12 so important? What are the symptoms of its deficiency? What are the best Vitamin B12 rich foods for vegetarians? In this article, I will also share with you the best natural plant-based supplements and the right way to take them so that you can come out of this common deficiency in 40 days. So without any further delay, let’s get started.

Importance of Vitamin B12 in the Body

Think of Vitamin B12 as a car battery. Without this battery, the functions within the car can't operate efficiently. Similarly, an adequate amount of Vitamin B12 is essential for starting crucial processes in the body such as DNA repair, energy production, formation of red blood cells, and the smooth functioning of the central nervous system.

Today, more than 47% of people in India are Vitamin B12 deficient and surprisingly not many know about it. But because Vitamin B12 has an important role, its deficiency in the body creates clear signs and symptoms.

Signs and Symptoms of Vitamin B12 Deficiency

The most common symptom is fatigue. Even after sleeping well at night, if you always feel tired chances are that your Vitamin B12 is low.

If your skin looks pale, eyes are tinged with yellow as if blood count is low, hemoglobin is less then this can also be due to Vitamin B12 deficiency.
If you regularly experience mouth ulcers then you should get your Vitamin B12 checked.
Since Vitamin B12 is responsible for the proper functioning of the central nervous system i.e. our brain and nerves, its deficiency causes mood swings, weak memory, difficulty to concentrate.
Irritability, anxiety, and depressive tendencies also increase.
An alarming symptom of Vitamin B12 deficiency is tingling and numbness in your hands and feet, as if someone is pricking pins and needles.

So, if you are experiencing one or more of the above symptoms, you should get a Vitamin B12 blood test done.

Ideal Range of Vitamin B12

The ideal range of Vitamin B12 is from 200 picogram/ml to 950 pg/ml. If your Vitamin B12 comes out lesser than 150, it can trigger serious autoimmune disorders in the body.

Causes of Vitamin B12 Deficiency

Our body requires just 2.4 micrograms of Vitamin B12 daily. So a question arises, if our body requires Vitamin B12 in such trace amounts then why is its deficiency so common? There are two main reasons:

You are not eating foods that are rich in Vitamin B12. Probably you are vegan or vegetarian.
You are eating Vitamin B12 rich foods but your body is not able to absorb it. This happens when you have gut issues like indigestion, gas, and bloating. Which is why many doctors opine that more and more non-vegetarian people are getting B12 deficient these days.

Though it’s true that Vitamin B12 is found in plenty in non-vegetarian foods and the yellow portion of egg, if you think that being a vegetarian you cannot adequately get Vitamin B12 then think again.

Vitamin B12 Rich Vegetarian Foods

Here are some of the best Vitamin B12 rich foods for vegetarians:

Milk: Drinking just one glass of milk will supply you over 50% of daily requirement of Vitamin B12.
Dairy Products: Apart from milk, curd, buttermilk, paneer, and ghee are also fairly rich in B12.
Interestingly, studies have found that our body absorbs B12 from milk and dairy products better than the B12 in beef, fish, or eggs.
Curd: One katori of curd not only has 48% of daily requirement of Vitamin B12 but also being a great source of probiotics, it increases good bacteria in the gut which are scientifically proven to produce more B12.
Fermented Foods: Including fermented foods in your diet helps if you are B12 deficient as they are naturally rich in good bacteria. Examples include idli, dhokla, fermented rice, kanji, apple cider vinegar, and ambali.
Vegetables: Chickpeas, spinach, beetroot, carrots, and amla all have fair amounts of Vitamin B12.

4 Natural Plant-Based Vitamin B12 Supplements

No doubt, the above foods help in fulfilling your daily B12 requirement. But what if you can get all the required B12 in just one go and that too naturally? Let us talk about 4 natural B12 supplements.

1. Plant Based Vitamin B12 Capsules

Indian market is full of synthetic B12 supplements. But Rasayanam, Truu Himalayas, and Himalayan Organics are 3 brands that make 100% natural plant-based Vitamin B12 capsules. Each one of these is made using a combination of chosen herbs and whole foods that together fulfill the daily need of Vitamin B12.

Since Vitamin B12 is a water-soluble vitamin, taking it with water is recommended. For better absorption, take them after meals preferably breakfast or lunch.

2. Wheatgrass Juice

Wheatgrass juice is not only a superfood but an amazing source of Vitamin B12. Studies have confirmed the high density of B vitamins in wheatgrass juice. In a glass add 30ml of wheatgrass juice with equal amount of water and drink it 30 minutes before breakfast. Within 40 days, not only your Vitamin B12 will shoot up but also your skin will begin to glow.

You can buy wheatgrass juice from any reputed brand.

3. Moringa Leaf Powder

I am sure you would have seen drumstick in sambhar. The leaves of that drumstick tree are a rich source of Vitamin B12. Our ancestors knew this but today it has been backed by studies.

You need not wander around looking for a moringa tree. Moringa leaf powder is easily available online. Keep this in your kitchen cabinet like a masala. You can add it while kneading the dough, while making rice. You can add it to curries, dals, chutneys and even smoothies. You will get all the Vitamin B12 from it without having to even taste it.

One can simply mix a teaspoon of moringa powder in water and drink it anytime. Extremely rich in antioxidants, moringa leaves are a blessing if you are Vitamin B12 deficient.

4. Nutritional Yeast

Nutritional yeast is an inactivated version of regular yeast which not only gives a unique cheesy flavour to your food but is also a significant source of Vitamin B12, folic acid, and most other B vitamins.

Just 1 tablespoon of natural unfortified nutritional yeast will give you 40% of daily requirement of Vitamin B12 and 2 grams of complete protein. You can add them over hot soups, sabzi, dals, roti, salads or any dish that calls for a cheesy flavour. Nutritional yeast is available in the form of flakes and powder. You can choose any. Just make sure that you buy unfortified nutritional yeast.

100% vegan, it is one of the tastiest Vitamin B12 supplements. But don’t overdo it. 2 tablespoons in a day is good enough.

Also Read: Oil Your Navel for 21 Days & Results Will Surprise You

How to Use These Supplements for Best Results

If you include foods that are naturally rich in Vitamin B12 and supplement with any of these 4 natural solutions, within 40 days, your Vitamin B12 will shoot up no matter how low it is at this moment. More importantly, all the symptoms will begin to subside. It would be even better to keep continuing as it is beneficial to keep B12 close to the upper limit.

Additional Superfood Recommendation: Brazil Nuts

We talked about superfoods for Vitamin B12. Talking of other superfoods, check out Urban Platter’s shelled Brazil nuts. It is said that selenium is one mineral that helps resolve autoimmune disorders like thyroid. And just 10 grams of Brazil nuts have a whopping 10 times the recommended intake of selenium.

A study showed that people who ate just 2 Brazil nuts, within 9 hours their cholesterol level dropped. So if you have thyroid problem or heart problem, I recommend that you eat just one soaked Brazil nut for 30 days and compare the results.

Apart from this, like any other nuts, Brazil nuts can be added to desserts and other dishes. Anti-inflammatory, rich in antioxidants and micronutrients, these nuts are worth trying.

Summary Table: Vitamin B12 Sources and Supplements

Source	Vitamin B12 Content	Additional Benefits	How to Use
Milk	Over 50% daily requirement per glass	Better absorption than meat sources	Drink daily, preferably with meals
Curd	48% daily requirement per katori	Rich in probiotics, improves gut bacteria	Include in meals regularly
Fermented Foods (Idli, Dhokla, Kanji)	Good source of Vitamin B12	Supports gut health	Include regularly in diet
Wheatgrass Juice	High density of B vitamins	Skin glow, energy boost	30ml juice + water 30 min before breakfast
Moringa Leaf Powder	Rich source of Vitamin B12	Antioxidants, easy to add to food	Add to curries, smoothies, or drink with water
Nutritional Yeast	40% daily requirement per tablespoon	Cheesy flavour, rich in B vitamins	Add to soups, salads, dals (max 2 tbsp/day)
Brazil Nuts	High in selenium (not B12)	Supports thyroid, cholesterol control	Eat 1 soaked nut daily for 30 days

Final Thoughts

Vitamin B12 plays an indispensable role in your body's health, from energy production to nervous system function. Its deficiency is alarmingly common but can be effectively tackled with the right knowledge and dietary choices.

By incorporating Vitamin B12 rich vegetarian foods like milk, curd, and fermented products, along with natural supplements such as plant-based capsules, wheatgrass juice, moringa leaf powder, and nutritional yeast, you can naturally boost your Vitamin B12 levels within just 40 days.

Don’t forget to consider Brazil nuts as a powerful superfood for selenium, which supports thyroid and heart health.

Stay consistent, listen to your body, and make Vitamin B12 a priority in your wellness journey.

Frequently Asked Questions (FAQs)

1. How do I know if I am Vitamin B12 deficient?

If you experience symptoms like fatigue, pale skin, yellowish eyes, mouth ulcers, mood swings, memory issues, irritability, or tingling in hands and feet, it is advisable to get a Vitamin B12 blood test done. The ideal range is 200-950 picogram/ml.

2. Can vegetarians get enough Vitamin B12 from their diet?

Yes, vegetarians can get enough Vitamin B12 by consuming dairy products like milk, curd, paneer, and fermented foods. Additionally, natural plant-based supplements like wheatgrass juice, moringa powder, and nutritional yeast are excellent sources.

3. Why is Vitamin B12 deficiency common even if I eat non-vegetarian food?

Vitamin B12 deficiency can occur due to poor absorption caused by gut issues such as indigestion, gas, and bloating. Even non-vegetarians can be deficient if their digestive system is compromised.

4. How long does it take to improve Vitamin B12 levels naturally?

By consistently including Vitamin B12 rich foods and natural supplements, you can significantly improve your Vitamin B12 levels within 40 days.

5. Is it safe to take Vitamin B12 supplements daily?

Yes, Vitamin B12 is a water-soluble vitamin and excess amounts are usually excreted by the body. However, it is best to follow recommended dosages and consult a healthcare professional if you have underlying health conditions.