D.K. Livkon

5 Effective Ways to Keep B Complex Deficiencies at Bay

What is Vitamin B12?

Your body needs vitamin B12, a water-soluble nutrient, to maintain a healthy immune system and to produce more deoxyribonucleic acid and red blood cells (DNA). You must obtain this nutrition from your meals because the human body cannot produce it on its own.

The reference daily intake (RDI) for vitamin B12 is 2.4 mcg per day, but it is slightly higher for women who are pregnant or nursing.

How does vitamin B12 work in your body?

After you eat, a protein called intrinsic factor aids in the absorption of vitamin B12 in your stomach. By integrating with your blood and cells, this substance aids in the absorption of the vitamin B molecule from the food you consume.

People have two types of diets that they frequently follow. Vegetarian and non-vegetarian. Both of these diets have their own benefits that contribute to preventing B Complex Deficiencies. Let’s dive into the vegetarian diet first. 

From the following, you can understand how you can overcome Vitamin B deficiency for different diets.

Dairy Products

Since vitamin B is water soluble, all dairy products contain it. The best source of vitamin B for both vegetarians and non-vegetarians is dairy, which is produced in large quantities in India; however, vegans tend to be an exception.

Here are some dairy products that contain vitamin B:

  • Milk
  • Yogurt
  • Different types of Cheese
  • And many other dairy products


Vegetables are the most effective way for vegans, non-vegetarians, and vegetarians, but they contain a small amount of Vitamin B, so it is important to vegans that they check and maintain their diet.

The following are the best source of Vitamin B in Vegetable:

  • Broccoli.
  • Leafy Green Vegetables 
  • Brussels Sprouts
  • Other Vegetables

Non-Veg (Meat)

It is the best source of Vitamin B because animals get Vitamins from nature as well, and eating meat from them is a direct source of Vitamin B. The following items may have the most Vitamin B:

  • Liver
  • Red meat
  • Poultry
  • Other meat sources

Sea Food

Because fish and crabs are from the sea, seafood is also a good source of vitamin B. The following are the best sources of vitamin B from marine and freshwater ecosystems.

  • Fish
  • Clams
  • Oysters
  • Other marine and freshwater ecosystem


There are lots of food supplements like oral thin films or orally disintegrating strips, tablets, and other forms of water-soluble powders; that can provide vitamin B, but before taking them, make sure that they are safe; and take them after consulting your doctor.

What is Vitamin B deficiency?


There are two causes of vitamin B12 deficiency. Either your body does not produce enough of an intrinsic factor or you’re not taking enough food that contains vitamin B12. Both conditions can lead you toward a vitamin B12 deficiency.

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