Feeling tired all the time despite eating healthy? Experts say your gut health may be the hidden reason behind persistent fatigue, poor concentration, and low energy, even if you are consuming enough Vitamin B12.
According to Riya Oswal, Clinical Nutritionist at COA Biohacking Clinic and Lounge, Ruby Hall Clinic, Vitamin B12 is essential for energy production, nerve function, and healthy red blood cell formation. However, simply eating B12-rich foods may not be enough if your gut is unable to absorb the vitamin properly. Vitamin B12 is responsible for energy production, nerve functions, and the creation of blood cells. What is important to mention, however, is the fact that B12 concentration depends not only on your diet but also on your gut condition and microbiome. I always recommend combining dietary B12 intake and maintaining gut environment for proper absorption,” she said.
Oswal warns that poor gut health, stress, inflammation, and an imbalanced microbiome can interfere with Vitamin B12 absorption, potentially leading to fatigue, weakness, brain fog, and other health issues.
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Vitamin B12 plays a major role in maintaining energy levels, brain and nerve health, healthy blood cell production, cognitive function, and DNA synthesis. A deficiency may cause symptoms such as tiredness, dizziness, numbness, poor memory, mood changes, and muscle weakness.
Nutritionists say Vitamin B12 deficiency is increasingly common due to poor eating habits, digestive disorders, chronic stress, excessive processed food intake, and gut-related problems.
Experts explain that healthy digestion is critical for proper Vitamin B12 absorption. The stomach produces a protein called “intrinsic factor,” which helps the small intestine absorb Vitamin B12 efficiently.
When gut inflammation, stress, antibiotics, low-fibre diets, or digestive problems damage the gut lining, the body may struggle to absorb nutrients effectively. Although some gut bacteria can produce Vitamin B12, experts say the form created in the intestine is not easily absorbed by the body.
Milk, curd, paneer, and buttermilk are excellent vegetarian sources of Vitamin B12. Curd also contains probiotics that support healthy gut bacteria and improve digestion.
Egg yolks provide Vitamin B12 along with healthy fats and protein. Experts recommend combining eggs with fibre-rich foods such as spinach for better digestive support.
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