Despite plenty of sunshine, vitamin D deficiency is widespread in India, and vitamin B12 deficiency is common among vegetarians and older adults. Both often go unnoticed because their early symptoms are vague.

Vitamin D

Vitamin D helps the body absorb calcium and keeps bones and muscles strong. Low levels can cause:

• Bone and back pain, muscle weakness and cramps
• Fatigue and low mood
• Frequent infections

The 25-hydroxy vitamin D blood test is the standard way to check your level.

Vitamin B12

B12 is essential for healthy nerves and red blood cells. It is found mainly in animal foods, so vegetarians, people on long-term acidity or diabetes medicines, and older adults are at higher risk. Deficiency can cause:

• Tingling or numbness in the hands and feet
• Tiredness, breathlessness and pale skin (anaemia)
• Poor memory and concentration

The good news

Both deficiencies are easy to detect with a simple blood test and are usually corrected with supplements and diet changes. Do not start high-dose supplements without testing – ask your doctor to guide the dose based on your report.