By team Briyo Supplements · Updated August 2026
Here's a number that deserves more attention than it gets: study after study in India finds that roughly half of us - in some regions considerably more - have low vitamin B12. Not rare-disease low. Everyday, walking-around, "why am I so tired all the time" low.
And the reason is hiding in plain sight: B12 is found almost entirely in animal foods. In a country where a huge share of the population is vegetarian, and where even non-vegetarians often eat meat only occasionally, the maths simply doesn't work out for a lot of people.
What B12 actually does for you
B12 is a quiet workhorse. It helps your body make red blood cells, keeps nerves working properly, and plays a role in converting the food you eat into usable energy. It also partners closely with folate - which is why the two often appear together in supplements.
When levels run low, the body doesn't send one dramatic signal. It sends several vague ones.
The symptoms people shrug off
Low B12 rarely announces itself. It shows up as things you'd blame on work, age, or weather:
- Tiredness that sleep doesn't fix
- Tingling or numbness in the hands and feet
- A tongue that feels sore or unusually smooth
- Forgetfulness, brain fog, trouble concentrating
- Low mood or irritability
- Pale skin, breathlessness on stairs
Sound familiar? None of these prove a deficiency - plenty of things cause fatigue. But if several of them describe your daily life and your plate is mostly vegetarian, B12 belongs on your list of suspects. A simple blood test settles the question, and it's worth asking your doctor for one before assuming.
Why vegetarian diets fall short - and it isn't a criticism
There's nothing wrong with a vegetarian diet - it does many things wonderfully. B12 just happens to be its one structural gap, because the vitamin is made by bacteria and accumulates up the food chain in meat, fish, eggs and, to a lesser extent, dairy.
Milk, curd and paneer do contain some B12, and they're the main reason most Indian vegetarians aren't worse off. But the amounts are modest. You'd need a lot of dairy, consistently, to cover the daily requirement - and modern portion sizes usually don't get there. Fermented foods, despite the folklore, contribute very little that your body can actually use.
So for practical purposes: if you don't regularly eat meat, fish or eggs, you're relying on dairy plus luck. That's exactly the situation supplements were invented for.
B12 or B-complex - which one do you need?
A question we hear constantly, and the answer is refreshingly simple.
- B12 (with folate) is the targeted fix for the specific gap vegetarian diets create. If tiredness, tingling or a confirmed low level is your concern, this is the one that addresses it directly.
- B-complex spreads smaller amounts across all eight B vitamins. Useful as general insurance, but most of the other B vitamins are already plentiful in dals, grains and vegetables - so you're mostly paying for things you already get.
Our take: for most vegetarian adults, a focused B12 + folate supplement makes more sense than a scattergun B-complex. BriyoMin B12 Capsules pair the two in a small, easy-to-swallow capsule. If you prefer not to swallow capsules at all, the BriyoMin B-Plus Chewables do the same job in a raspberry chewable.
Getting the most from a B12 supplement
- Consistency beats quantity. B12 stores build gradually - take it daily, and give it a few weeks.
- Morning is a nice habit anchor, with or without food.
- If a test showed you're significantly low, work with your doctor - severe deficiency sometimes needs higher doses or injections first, with a supplement as maintenance after.
- Recheck levels after three to six months. Numbers beat guesswork.
FAQ
What are the symptoms of B12 deficiency? The common ones are persistent tiredness, tingling in hands or feet, a sore or smooth tongue, brain fog, low mood and paleness. They build slowly, which is why they're easy to miss. A blood test is the only way to confirm.
Can I get enough B12 from a vegetarian diet? From dairy alone, it's difficult - possible on paper, uncommon in practice. Plant foods contain essentially no usable B12. This is why deficiency is so widespread among Indian vegetarians, and why a daily supplement is the practical answer.
What's the difference between B12 and B-complex? B12 targets the one vitamin vegetarian diets actually lack. B-complex adds small amounts of seven others you mostly get from food anyway. For a vegetarian filling a gap, focused B12 + folate usually makes more sense.
How long before I feel a difference? Give it several weeks of daily use. Energy-related symptoms tend to improve gradually as stores rebuild, not overnight.
Can I take too much B12? Stick to the label and involve your doctor if you're managing a diagnosed deficiency.
Briyo products are food supplements and are not intended to diagnose, treat, cure, or prevent any disease. Consult a healthcare professional before use if you have a medical condition or are taking medication.