Vitamin B12

Vitamin B12, made only by microbes, needed for red blood cells, nerves and DNA; vegetarian diets in India often supply too little of it.

Vitamin B12, or cobalamin, is the only vitamin made solely by microbes. It reaches the diet through milk, curd, eggs, fish and meat, so people who eat few animal foods can run low. Cyanocobalamin, the form in most tablets, is made by bacterial fermentation and contains no animal material.

The body uses B12 to make red blood cells, to keep nerves healthy and to make DNA. These roles are well established. Low B12 is common in India, especially among vegetarians and older adults, and can show as tiredness, anaemia and tingling. The body absorbs a smaller share of larger amounts, which is why tablets carry far more than the daily need.

• Red blood cells
• Nerve health
• Energy
• Vegetarian diets