A wave of evidence-based advice is emerging for those keen to avoid Vitamin B12 deficiency, particularly as plant-based diets become mainstream globally and in Thailand. According to nutrition experts cited in a new article by The Times, the best preventive strategies focus on supplementation, mindful dietary planning, and vigilance for symptoms—key advice echoed by international research and local trends. With B12 deficiency carrying significant health consequences, especially among older adults and those on vegan or vegetarian diets, understanding new prevention tactics is vital for Thai readers navigating a changing food landscape.
Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. Deficiency can lead to anemia, fatigue, memory loss, and in severe cases, irreversible neurological damage. While animal products such as meat, fish, eggs, and dairy remain the richest natural sources, plant-based alternatives present unique challenges, as B12 does not naturally occur in plant foods. This is of growing relevance in Thailand, where interest in plant-based and vegan diets is rising in response to health, environmental, and ethical concerns (CNET, 2025).
Current research, including a 2024 analysis in PubMed, confirms that plant-based diets offer notable protective effects against chronic disease but also carry heightened risk for B12 deficiency if not properly managed. A registered nutritionist cited by The Times stresses, “Other than fortified foods, natural plant sources of vitamin B12 do not exist. There are myths about certain foods such as spirulina and the seaweed nori having traces of it, but they are not enough to be considered a source… Nutritional yeast does not contain B12 unless it has been fortified with it.” As such, individuals on vegan or mostly plant-based diets are strongly advised to take daily B12 supplements, typically ranging between 4-7 micrograms, as recommended by recent UK expert reviews.
The risk for B12 deficiency extends beyond dietary habits. Approximately 15% of the population is deficient in B12 at any given time, with prevalence spikes in those over 75 years old. Age-related changes, including reduced stomach acid and medication interference, significantly impair B12 absorption in older adults. A 2024 study published in the Annals of Neurology and referenced in The Times reveals that even older adults whose B12 levels are above traditional cut-offs—but still relatively low—may experience faster cognitive decline. Key warning signs include persistent fatigue, weakness, confusion, and memory problems.
In the Thai context, these findings are particularly salient. The country’s rapidly aging population, coupled with an increased appetite for vegan foods and growing consumer interest in wellness supplements, makes B12 monitoring a public health priority. Dietary customs in Thailand, which often emphasize rice, vegetables, and fish, provide some baseline B12 intake, but transitions to plant-only eating—often inspired by global movements—can unknowingly reduce B12 levels if not accompanied by fortification or supplementation. Notably, plant-based meat and nondairy milk alternatives are gaining popularity in major Bangkok supermarkets, but many of these products are not fortified with B12, a gap also seen in smaller local markets.
Additionally, emerging risk factors have cropped up in the Thai news cycle. For example, heavy or recreational use of nitrous oxide (“laughing gas”) can inactivate B12 in the body, producing neurological symptoms akin to severe deficiency—a risk highlighted in a recent government crackdown on illegal nitrous oxide sales (The Straits Times, 2025). This points to the multifaceted drivers behind B12 deficiency and underscores the need for both consumer education and policy oversight.
Blood testing is a useful but imperfect tool to detect B12 deficiency early. As noted by experts in The Times, “DIY blood tests are not always an accurate measure of B12 status. It is very important for anyone of any age to see a health professional who can assess other blood markers for a deficiency.” Thai doctors observe that baseline health checks available at public hospitals may not always include B12 screening unless specifically requested, meaning proactive discussions with healthcare providers are essential, especially for older adults and those adopting new eating patterns.
Historically, Thais have maintained B12 sufficiency thanks to diverse omnivorous diets that incorporate eggs and seafood. Buddhist monks and others practicing vegetarianism, however, have historically relied on guidance from temple communities and periodic health screening to identify nutrient shortfalls. Modern urban lifestyles and processed “vegan” food trends, however, introduce a new layer of complexity, since many urban dwellers are less likely than previous generations to consume traditional, B12-rich fermented seafood dishes, like pla ra or kung ten, which have sometimes played a supplementary dietary role.
Looking ahead, public health specialists suggest that as plant-based eating grows in popularity, Thailand must consider food fortification policies similar to those gaining traction in Western countries. There is active debate about the merits of mandatory B12-fortification of staple foods or beverages, as is the case for folic acid in flour in some countries—a move that could help preemptively protect at-risk groups (PubMed, 2023). Ongoing nutritional research is also emphasizing bioavailability issues, exploring the most effective supplement forms (cyanocobalamin, methylcobalamin) and optimal dosing schedules.
For now, Thai readers can take practical steps to avoid B12 deficiency:
- If following a plant-based, vegetarian, or vegan diet, take a B12 supplement daily at the recommended dose. Carefully choose vegan foods fortified with B12, such as some breakfast cereals, plant milks, or nutritional yeast.
- If over age 55, pay extra attention, as absorption naturally declines; consider consulting a healthcare provider for personalized recommendations and regular screening.
- Monitor for subtle warning signs like fatigue, numbness, or memory problems, and seek prompt medical advice instead of relying solely on at-home tests.
- Be cautious with recreational substances such as nitrous oxide, which can trigger deficiency even in those with adequate dietary intake.
For the policy community, food scientists, and the wellness industry, there is an urgent opportunity—and responsibility—to improve access to B12-fortified foods and promote awareness via trusted media and health professionals. As Thailand’s dietary customs evolve, so too must its health education and food policy frameworks to ensure all families—urban and rural, omnivorous or plant-based—are nourished for the future.
For more practical guidance, diabetes and nutrition clinics at most large Thai hospitals now offer personalized dietary assessments. The Ministry of Public Health’s nutrition portal also provides updated guidelines for B12 supplementation relevant to the Thai context. As always, consult a credentialed healthcare professional before making significant changes to your supplement regimen or diet.
Sources:
- “Three ways to avoid B12 deficiency”, The Times, July 7, 2025
- CNET, “Vitamin B12 Benefits, Potential Risks and If You’re Getting Enough,” June 2025
- The Straits Times, “Thailand cracks down on illegal sale of laughing gas balloons,” March 2025
- PubMed: “Vitamin B12 insufficiency and deficiency: a review of nondisease risk factors,” 2023