‘80 per cent of vegetarians are deficient’: Nutritionist recommends this salty British staple for B12

Vitamin B12 deficiency is a widespread concern, especially among vegetarians in countries like India. This essential nutrient is primarily found in animal-based foods such as meat, fish, poultry, and eggs, making it challenging for vegetarians to obtain sufficient amounts through their diet alone. Nutritionist Deepsikha Jain, a certified national diabetes educator, recommends Marmite, a British salty spread made from yeast extract, as a potential solution.

In an Instagram video, she explained that while Marmite has a strong taste, it can provide significant health benefits when consumed regularly. According to Jain, 80% of vegetarians are deficient in vitamin B12, which can lead to various health issues including neurological problems, muscle cramps, and memory loss.

Marmite is rich in various B vitamins, including B12, riboflavin, niacin, and folate, making it a valuable source for vegetarians seeking to boost their B12 intake. However, experts caution that relying solely on fortified foods like Marmite may not be enough to consistently meet daily B12 requirements, particularly for those with low baseline levels or increased nutritional needs.

Fitness dietician Ashlesha Joshi suggests that while fortified foods can help maintain adequate B12 levels, regular monitoring and supplementation may still be necessary for optimal health. Early signs of vitamin B12 deficiency, which vegetarians should watch for, include persistent tiredness, weakness, pale skin, tingling sensations in the extremities, memory difficulties, and reduced concentration.

Josi advises vegetarians, especially those who have followed a vegetarian diet for an extended period, to get their vitamin B12 levels tested annually. The most reliable long-term strategy for maintaining healthy B12 levels among vegetarians involves a combination of fortified foods and, when necessary, vitamin B12 supplementation.

Common fortified sources include plant-based milk, breakfast cereals, nutritional yeast, and fortified spreads. For those who cannot meet their B12 needs through diet alone, low-dose daily supplements or weekly higher-dose supplements are recommended to ensure optimal vitamin B12 levels.