Diet tips if you have Vitamin B12 Deficiency | Art of Living | Dr. Nisha Manikantan

Summary

The video discusses vitamin B12 deficiency, its symptoms, causes, and ways to manage it. Symptoms include fatigue, neurological issues, and heart-related problems. Causes range from dietary insufficiency to digestive issues like Crohn's disease and certain medications. While non-vegetarians and vegetarians can both experience deficiency, gut health plays a crucial role in absorption. The video highlights natural sources of vitamin B12, such as fermented foods and whole grains, and suggests dietary practices to improve absorption. It also mentions that supplements may be necessary initially but emphasizes the importance of addressing gut health for long-term solutions.

Takeaways

• 🩸 A blood test can diagnose vitamin B12 deficiency, but symptoms like fatigue, muscle weakness, and balance issues can also be indicators.
• 🧠 Neurological symptoms of B12 deficiency include numbness, tingling, memory loss, and muscle weakness.
• 💓 Vitamin B12 deficiency can lead to heart problems, including chest pain and anemia due to a lack of oxygen in tissues.
• 🍽️ The main causes of B12 deficiency are poor diet, digestive issues (e.g., Crohn's disease, surgery), and certain medications (e.g., metformin, acid reducers).
• 🍷 Excessive alcohol consumption can also lead to vitamin B12 deficiency.
• 🥩 A common myth is that only vegetarians are prone to B12 deficiency, but non-vegetarians can also have it if their gut health is poor.
• 🍌 Probiotic and prebiotic foods like bananas, curd, buttermilk, and fermented foods can support B12 absorption and gut health.
• 🍚 A specific recipe using red or black rice, yogurt, and spices can help improve digestive health and increase B12 absorption.
• 💊 Supplements or B12 shots are useful if levels are low, but food sources and gut health are essential for long-term balance.
• 🧘‍♂️ The balance of 'Vata' in the body plays a key role in proper nutrient absorption, including vitamin B12, especially in the lower intestine.

Q & A

What are common symptoms of vitamin B12 deficiency?

Common symptoms include fatigue, shortness of breath, muscle weakness, trouble walking, numbness, tingling or 'pins and needles' sensations, balance issues, sore tongue, mouth ulcers, anemia, memory loss, irritability, weight loss, and chest pain.

How can one determine if they have a vitamin B12 deficiency?

The most accurate way to diagnose a vitamin B12 deficiency is through a blood test. However, recognizing symptoms like unexplained fatigue, neurological issues, and anemia can also be indicative of a deficiency.

What are the dietary causes of vitamin B12 deficiency?

Dietary causes include insufficient intake of foods containing vitamin B12, which is more common in people following strict vegetarian or vegan diets without supplementation.

Can digestive issues affect vitamin B12 absorption?

Yes, digestive issues can significantly affect vitamin B12 absorption. Conditions such as Crohn's disease, inflammatory bowel disease, bacterial overgrowth, and surgeries involving the digestive tract can impair absorption.

What medications can lead to vitamin B12 deficiency?

Certain medications like metformin (used for diabetes), acid-reducing drugs, and medications with high estrogen content can interfere with vitamin B12 absorption.

Is it true that only non-vegetarians get enough vitamin B12?

No, this is a myth. While vitamin B12 is more abundant in animal products, some vegetarian foods and fermented products can also contain B12. Additionally, non-vegetarians can suffer from deficiencies if their gut health is compromised, affecting absorption.

What are some vegetarian sources of vitamin B12?

Vegetarian sources include certain fermented foods like yogurt, cottage cheese, idli, dosa, kombucha, and fermented rice. Some minor sources include beets, spinach, mushrooms, potatoes, apples, bananas, and berries.

How does gut health influence vitamin B12 levels?

Gut health is crucial for proper vitamin B12 absorption. If the digestive system is not functioning well, even dietary sources may not be properly absorbed. Conditions that impair digestion can lead to deficiencies despite adequate intake.

Can vitamin B12 deficiency lead to heart issues?

Yes, vitamin B12 deficiency can indirectly affect heart health. It can cause anemia, which leads to symptoms like chest pain and increased heart rate due to a lack of oxygen supply to tissues.

What is a recommended natural remedy to improve vitamin B12 absorption?

A traditional remedy includes cooking red or black rice into a soft porridge, mixing it with a teaspoon of homemade yogurt, and letting it ferment overnight before consuming it. This helps improve digestive health and enhances vitamin B12 absorption.

Should supplements or injections be used for vitamin B12 deficiency?

Supplements or injections can be used if levels are low and immediate correction is needed. However, it's important to address the underlying causes of poor absorption and to aim for dietary sources to maintain long-term levels.