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‘I have Vitamin B12 deficiency at 38’: Why is the condition becoming common in men under 40?

No worries, just follow these dos and don’ts

Maintaining a balanced, B12-rich diet, getting routine health checks and being mindful of symptoms can go a long way in ensuring that you are no longer deficient. (Source: File)

“I feel extremely tired these days, have pins and needles in my hands and feet and get disbalanced all too frequently while walking. I am also experiencing memory problems,” says the 38-year-old patient, looking pale, anaemic and worried that he might be suffering from some major disease. He wasn’t wrong in his anxiety as these symptoms do overlap with many conditions we know. But his tests revealed that he was suffering from Vitamin B12 deficiency.

Vitamin B12, also known as cobalamin, plays a crucial role in the body — from supporting red blood cell formation and neurological function to helping in DNA synthesis and energy production. Yet, despite its importance, Vitamin B12 deficiency is alarmingly widespread and is becoming increasingly common in men under 40 — an age group traditionally perceived as being at lower risk for nutrient deficiencies.

My patient was one such. Other patients complain of other symptoms like anaemia, indicating low red blood cell production, mouth ulcers, vision problems because of optic nerve damage, depression and lack of focus.

Why is the deficiency rising in younger men?

1. Lifestyle Factors: High alcohol consumption, smoking and chronic stress — common among younger urban males — can impair nutrient absorption and deplete B12 levels.

2. Digestive Issues: Conditions such as gastritis, Celiac disease or irritable bowel syndrome can hinder the body’s ability to absorb B12. Additionally, the use of medications such as proton pump inhibitors (for acidity) and metformin (for diabetes) can interfere with B12 absorption.

3. Dietary Choices: Vitamin B12 is primarily found in animal-based products like meat, fish, eggs, and dairy. With the rise in veganism, vegetarianism, and plant-based diets, many young men may inadvertently be consuming insufficient levels of this essential nutrient.

4. Skipping Meals: Erratic eating habits, especially skipping breakfast or relying heavily on processed, convenience foods, reduce opportunities to naturally consume B12-rich foods.

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Can diet alone fix it?

Dietary adjustments can significantly improve B12 levels in mild deficiencies. Foods rich in Vitamin B12 include liver and organ meats, poultry, fish, eggs, dairy products and fortified cereals and nutritional yeast (for vegetarians/vegans).

Who needs supplements?

However, for those with absorption issues or more pronounced deficiencies, diet alone may not suffice. Common supplementation options include:

Oral Supplements: Cyanocobalamin or methylcobalamin tablets, usually taken daily.

Sublingual Tablets: Dissolved under the tongue for quicker absorption.

Injections: Administered by a healthcare provider, particularly in severe deficiency cases or where absorption is impaired.

It’s important to consult a healthcare provider before starting supplementation, as excessive B12 intake —though generally considered safe — should still be monitored.

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Maintaining a balanced, B12-rich diet, getting routine health checks and being mindful of symptoms can go a long way in ensuring that you are no longer deficient.

(Dr Chatterjee is internal medicine specialist at Indraprastha Apollo Hospital, Delhi)