11 Supplements Indians Actually Need

2. Vitamin B12 — essential for vegetarians and older adults

Vegetarian diets are common across many Indian households, and low B12 is a familiar problem for people who avoid animal products. B12 supports nerve health and red blood cell formation, and deficits can develop slowly with symptoms like fatigue, tingling, or memory issues. Blood tests can pick up low levels early; for mild shortfalls, oral tablets or sublingual forms may work. For marked deficiency with neurological signs, doctors sometimes use intramuscular injections to restore stores quickly. Two common supplement forms are cyanocobalamin and methylcobalamin; methylcobalamin is often preferred in clinical practice for neurological protection, though either raises B12 levels. Food sources such as paneer, eggs and fortified cereals help, but they’re not reliable for strict vegetarians. If you live abroad and rely on home-cooked vegetarian meals, plan routine screening and consider an ongoing low-dose supplement after discussing it with your healthcare provider. Avoid large unmonitored doses and combine testing with follow-up care.