Low levels of Vitamin D3 and B12 need attention

New Delhi: Deficiency of Vitamin D3 and B12 is like a silent epidemic plaguing everyone, maybe you too, said holistic lifestyle coach and author Luke Coutinho in a recent social media post. It aptly captures the state of personal health in India. Vitamins and minerals are essential for our body and overall wellness. Still, we often pay little to no attention to the level of nutrients in our bodies. People usually visit a doctor only when something is seriously wrong with them. Vitamin D3 and B12 deficiency go completely unnoticed till the situation is almost out of hand. The deficiency does have some indications in body ache, brain fog, fatigue, hormonal imbalance, brittle nails, memory loss, and such, but these symptoms are often overlooked by most.



Yash K Vasishth, a marketing executive in his 30s, suffers from a chronic deficiency of Vitamin D3 and B12. “Even though I undertake ample nutrition and also have a daily jogging practice, my blood reports always show low Vitamin D3 and B12,” he says. When he finally approached the doctor after a year-long chronic deficiency, he was advised that his body was unable to generate enough Vitamine D3 and since he was a vegetarian, his Vitamin B12 levels were also not met sufficiently. “To make up for the deficiency I have been on regular supplements for the last six months. My latest blood report has shown a slight improvement, but the doctor says I need to be on continuous medication to further boost my Vitamin D3 and B12 levels,” says Vasishth.



Vitamins or ‘vital amines’ is necessary for the regular working of the bodily systems, yet, not much attention is paid to these vital nutrients for our body. Minerals and vitamins are essential for our immunity and prevention from multiple types of diseases including cancer, etc. Because of fast-paced life in urban areas and the lack of formal education in agriculture in rural areas, more and more pesticides and chemicals are being used for the production of vegetables and fruits, overall affecting nutrition. People consuming these products are often found deficient in essential minerals and vitamins despite taking a good amount of fruits and vegetables in their diet.



Dr Subhash Jangid, Director and Unit Head, Bone and Joint Institute, Fortis Memorial Research Institute, Gurugram, says, “Vitamin D3 and B12 deficiency has already become rampant. This is because most of us are staying indoors for our work or because of global warming. This has reduced our exposure to sunlight, which is the only source of Vitamin D3. Reduced exposure to sunlight is causing an epidemic of Vitamin D3 deficiency and we are seeing even patients with frank rickets and osteomalacia because of that. Vitamin B12 is required in a very small amount every day but it is largely available in non-vegetarian food only. Some also depend on dairy, but most dairy nowadays is pasteurised before it reaches our table. This has caused Vitamin B12 deficiency in many. Both these vitamins are essential for our musculoskeletal and neurological health and cause significant physical symptoms, if deficient.”



A drop in Vitamin D3 and B12 levels can have a negative influence on the body. The deficiency of both these vitamins can cause serious health concerns. Many suffering from diseases such as PCOS, malignancies, Alzheimer’s, osteoporosis, chronic fatigue, autoimmune disorders, or those who are on strong medications need adequate levels of these vitamins. Dr Anurag Aggarwal, Consultant Internal Medicine, Marengo QRG Hospital, Faridabad, says, “Several factors can cause Vitamin D3 and B12 levels to get reduced in the body. Long-term use of antacids and other medications, chemotherapy, chronic stress, fad diets and going completely fat-free can lead to such deficiencies. Inflammatory bowel disorders like Crohn’s disease, malabsorption syndromes or kidney disease may also inhibit Vitamin D and B12 absorption.

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Doctors and dietitians have been guiding people on the importance of Vitamin D3 for years now, but unfortunately, many of us still fail to understand its importance. Vitamin D is required to carry out the absorption of calcium and phosphorus, which are in turn required to make our bones healthy and strong. Vitamin D is majorly absorbed in the body through sunlight, hence it is advised to spend some time outside, preferably in the morning from 6 am to 8 am. On the other hand, Vitamin B12 is required in the body to make up the DNA and the red blood cells. Unfortunately, major sources of Vitamin B12 are meats and poultry which makes it difficult for vegetarians to get this vitamin through their diet. 

Anoushka Garsa, Independent Clinical Consultant, Nutrition and Dietetics, Delhi, says, “The requirement of vitamins and minerals in our body is minute, but still we fail to get even that much amount in our body. The deficiency of Vitamin D3 and B12 is becoming common nowadays. This ‘silent epidemic’ can only be fought if healthcare professionals and the related organisations take the necessary steps towards guiding people about the importance and the harms that can be caused by these deficiencies.”

According to studies and research papers, being low in both Vitamin D3 and Vitamin B12 could affect weight loss and was a general contributor to obesity, despite leading an outwardly healthy life. D3 deficiency, according to an Australian research, may also lead to a higher risk of cardiovascular diseases. While the major source of vitamins is food - sources of D3 include sunlight, whole eggs, mushrooms and fish, while B12 is derived from fermented foods, organ meat, brewer’s yeast and dairy - solely depending on the type of food one consumes may lead to people missing out on getting essential vitamins which are required for their body. That is when supplements kick in. But while opting for a supplement instead of food, one should be cautious about the doses. Though an overdose does not pose a greater risk, it does no good to the body either and may result in vitamin toxicities.

Why Vitamin B12

Vitamin B12, also known as methyl-cobalamin, is a water-soluble vitamin, found mainly in animal products. According to Dr Aggarwal, the body can store Vitamin B12 for up to four years, however, deficiencies are still common. This can either be due to reduced intake of foods that contain the vitamin or due to certain medical conditions including pernicious anaemia, gastrointestinal issues such as peptic ulcer disease, gastrinoma or Zollinger-Ellison syndrome and certain drugs that reduce the absorption of B12. Vitamin B12 is important for energy production, carbohydrate metabolism, and maintenance of healthy gut bacteria, red blood cell production, neuronal health, mental health and memory.

Why Vitamin D3

There are two main forms of Vitamin D – D2 and D3. While the former is naturally obtained from some plants, the latter is naturally received from animals and is produced by the skin when it is exposed to sunlight. Dr Aggarwal said that Vitamin D3 is important for WBC (White Blood Cells) production, T-cell mediated immunity, hormone production including thyroid and sex hormones, mental health and memory, absorption of calcium, phosphorous for healthy bones, insulin resistance and immunomodulatory action against malignancies.