If you have had a routine blood test in India recently, there is a good chance your Vitamin D or Vitamin B12 came back low — or both. Studies suggest that over 70% of Indians are Vitamin D deficient and B12 deficiency is equally widespread, particularly among vegetarians. These are not minor inconveniences. Both vitamins play critical roles in how you feel every single day.
Vitamin D is produced by your skin when exposed to sunlight. Despite India being a tropical country, deficiency is rampant — largely because most people spend their days indoors, use sunscreen, or have darker skin tones that require longer sun exposure to produce adequate Vitamin D. Your report will show 25-hydroxyvitamin D levels. Below 20 ng/mL is deficient. Between 20 and 30 is insufficient. Above 30 is considered adequate, with optimal levels sitting between 40 and 60 ng/mL. Symptoms of deficiency include bone pain, muscle weakness, fatigue, low mood, and frequent infections.
Vitamin B12 is found almost exclusively in animal products — meat, fish, eggs, and dairy. This makes vegetarians and vegans particularly vulnerable. Your report will show serum B12 levels in pg/mL. Below 200 is deficient. Between 200 and 300 is borderline. Above 300 is generally considered adequate. B12 deficiency develops slowly and its symptoms are easy to miss — tingling in the hands and feet, fatigue, memory problems, and low mood. Left untreated for years it can cause irreversible nerve damage.
Both deficiencies are easily corrected with supplements once identified. However do not self-supplement without confirming your levels first — Vitamin D toxicity is possible with high doses, and B12 supplementation form and dosage matters depending on how deficient you are. Take your report to your doctor and ask specifically about the right supplement, dose, and duration for your numbers.
