Reasons your vitamin B12 levels are low despite eating meat
Of late, a deficiency in vitamin B12 — mainly found in animal products like meat, fish, and dairy — seems to have become extremely common, especially among those who consume these food groups. But why could that be happening?
One common reason behind this could be poor absorption, said Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel Mumbai, adding that 'conditions like anaemia, celiac disease, Crohn's disease, or even long-term use of medications can affect how the body absorbs B12 from the digestive tract.'
Moreover, Dr Agarwal said that as people age, their stomachs produce less acid, which is necessary to release B12 from food.
'Some people also lack the protein needed to absorb B12 properly. Even with a meat-based diet, if your body can't absorb B12 efficiently, the levels can go down,' said Dr Agarwal.
Concurring, Dr Narander Singhla, lead consultant in internal medicine at CK Birla Hospital® in Delhi, said certain medications can also interfere with vitamin B12 absorption.
'These include proton pump inhibitors (PPIs) and histamine H2 blockers, commonly prescribed to reduce stomach acid, and metformin, a drug often used to manage diabetes. In older adults, absorption can naturally decline due to age-related changes, including reduced stomach acid production,' said Dr Singhla.
When should you opt for supplements? (/Thinkstock)
Additionally, cooking methods may also impact the vitamin B12 content of food. 'Overcooking or using very high temperatures can lead to nutrient loss,' said Dr Singhla.
The type of meat consumed also plays a role. 'Organ meats like liver are particularly rich in vitamin B12, whereas muscle meats such as beef or chicken contain comparatively lower amounts,' informed Dr Singhla.
One with low vitamin B12 can experience symptoms such as fatigue, memory issues, numbness, and mood changes. To prevent vitamin B12 deficiency, consuming a balanced diet that includes vitamin B12-rich foods is essential. 'These include organ meats (like liver and kidneys), fish and seafood, dairy products (such as milk, cheese, and eggs), and fortified foods like breakfast cereals, plant-based milk, and nutritional yeast,' said Dr Singhla.
If you suspect a deficiency, it's advisable to consult a healthcare provider for testing and to discuss whether dietary changes or supplements may be necessary.
'A blood test can check your B12 levels, and if needed, supplements or B12 injections can be advised by the doctor. Take the supplements as per the expert's advice. Don't go overboard on supplements,' said Dr Agarwal.
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