Feeling tired, weak, or unfocused lately? If you’ve been told you have low levels of vitamin B12 or ferritin, you’re not alone. These deficiencies are more common than you might think, and they can impact your energy, focus, and overall health. The good news? With the right dietary changes, supplements, and lifestyle tweaks, you can turn things around.
Here’s everything you need to know about addressing low B12 and ferritin levels effectively.
Why Are Vitamin B12 and Ferritin So Important?
Vitamin B12: Essential for red blood cell production, nerve function, and DNA synthesis. Low levels can lead to fatigue, brain fog, and even neurological issues.
Ferritin: A protein that stores iron in your body. Low ferritin often signals iron deficiency, which can lead to anemia, reduced energy, and weakened immunity.
Symptoms of Deficiencies
Low Vitamin B12:
Fatigue
Tingling in hands and feet
Memory problems
Mood swings or depression
Low Ferritin:
Weakness
Hair loss
Pale skin
Shortness of breath
Step 1: Test Your Levels
Before starting any treatment, consult your doctor and get tested for B12 and ferritin levels. Knowing your baseline will help you track your progress and determine the right dosage for supplements.
Step 2: Diet Tips to Boost B12 and Ferritin
For Vitamin B12 (found in animal-based foods):
- Add more lean meats like chicken, turkey, and fish (e.g., salmon, mackerel).
- Incorporate eggs and dairy: Paneer (Indian cottage cheese) is an excellent option.
- For vegetarians, fortified cereals and plant-based milks can help.
For Ferritin (iron-rich foods):
Pair iron-rich foods with vitamin C for better absorption. For instance, squeeze lemon juice over dal or have an orange after meals.
Include heme iron sources like lamb curry, mutton liver fry, or chicken liver.
Add non-heme iron options like spinach dal, moringa sabzi, or beetroot raita.
Step 3: Supplements to Consider
Sometimes, diet alone isn’t enough to correct deficiencies. Here are some effective supplements you can buy online:
For Vitamin B12
- Jarrow Formulas Methyl B12 (5000 mcg)
- Highly bioavailable form of B12.
- Shop it on Amazon.
- Amazon Basics Vitamin B12 Gummies
- Fun and tasty option.
- Shop it on Amazon.
- MegaFood Methyl B12 – Vegan
- Combines B12 with folate for maximum benefits.
- Shop it on Amazon.
For Ferritin (Iron Supplements)
- NOW Iron Sepplements
- Gentle on the stomach and easy to absorb.
- Shop it on Amazon.
- Floradix Iron + Herbs
- A liquid iron supplement with added vitamins.
- Shop it on Amazon.
- MegaFood Blood Builder
- Includes iron, B12, and beetroot.
- Shop it on Amazon.
Step 4: Lifestyle Changes
Avoid Tea and Coffee with Meals: These can inhibit iron absorption.
Stay Consistent: Take supplements daily as directed.
Exercise Regularly: Helps improve circulation and overall energy levels.
Addressing B12 and ferritin deficiencies may seem overwhelming at first, but with the right mix of diet, supplements, and consistency, you’ll be back to feeling your best in no time. Start today—your energy and health are worth it!
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