Vitamin B12 is an essential nutrient that plays an important role in many bodily functions. It has several benefits, including supporting a healthy nervous system, preventing anemia, and aiding in weight loss. Vitamin B12 is also thought to boost metabolism, which can lead to weight loss.
This article provides a complete guide to the benefits of vitamin B12 for weight loss. It covers the science behind how vitamin B12 can help you lose weight, as well as other potential benefits of this nutrient.
I first became interested in vitamin B12 after I was diagnosed with anemia and ow hemoglobin one year ago. As I researched what I can do to help with anemia, i came across vitamin B12 and I was surprised to also see the link with my weight loss.
There are many factors involved in obesity and being overweight. And there will be many solutions to losing weight and weight management. What works for one person may not work for another.
So keep reading to see if you may have low levels of vitamin B12 and if increasing your B12 intake will assist with your weight loss journey.
What is Vitamin B12?
Vitamin B12 is a water-soluble vitamin that is part of the B vitamin family. It is also known as cobalamin. It is found naturally in animal products, such as meat, fish, eggs, and dairy products. It is also available in supplement form.
Vitamin B12 plays an essential role in your body and optimal health, including the creation of red blood cells, DNA synthesis, and nervous system function. Vitamin B12 is also involved in the metabolism of fat and protein. It also helps the body convert food into energy.
Key Benefits of Vitamin B12 for Weight Loss
Low levels of vitamin B 12 have been linked to obesity and weight gain. Although B12 vitamin deficiency is considered to be rare, one study found that people who had low levels of vitamin B12 were more likely to be obese or overweight. Furthermore, children with a high body mass index (BMI) were also found to have low levels of B12,
Conversely, adequate levels of vitamin B12 are linked with lower levels of weight gain or obesity. Research has also shown that vitamin B12 can boost metabolism and promote the burning of fat cells.
Likely because if these studies, some weight loss clinics offer vitamin B-12 injections to support their weight-loss programs. Those who advocate for vitamin B12 injections say the shots increase metabolism and energy levels, both of which can aid in shedding excess weight and body fat. Let’s take a closer look.
Metabolism
Vitamin B12 is essential for metabolism. It helps the body convert food into energy, and it also helps the body use fatty acids for energy. Without enough vitamin B12, you cannot properly metabolize food, and this can lead to weight gain. A slow metabolism will also make it difficult to lose weight.
Provides Energy
In addition to increasing your metabolism, low levels of vitamin B12 can cause fatigue. Unfortunately, many of us consume extra calories in order to get the fuel and energy we need for everyday activities. Fatigue also causes a lot of us to be more sedentary. Both of which are not conducive to weight management.
However, proper levels of vitamin B12 can improve your energy levels and allows you to increase your physical activity and weight loss efforts.
Other Health Benefits of Vitamin B12
If you’re looking for a nutrient that can do it all, look no further than vitamin B12. In addition to the link with weight loss, here are just a few of the many health benefits of vitamin B12.
Improve Skin, Hair and Nails
Did you know that vitamin B12 also plays a vital role in healthy skin, hair, and nails? Vitamin B12 has an essential role in cell production and consequently can also improve your skin, hair, and nails. It may also help with hair loss.
Helps Anemia
Vitamin B12 is needed by the body for the production of red blood cells. Red blood cells carry oxygen from the lungs to the rest of the body. People with anemia do not have enough healthy red blood cells to carry oxygen efficiently. However, vitamin B12 can help by increasing low levels of red blood cells.
Better Bone Health
A few studies have demonstrated a correlation between vitamin B12 deficiency and poor bone health, especially in older women.
Improved Eye Health
Vitamin B12 can reduce the risk of macular degeneration, a type of vision loss common in people over 50 years.
Improves Mood
Low vitamin B12 levels can lead to low serotonin levels, a chemical that regulates mood and can cause depression. B12 has been shown to improve cognitive function.
Symptoms of Vitamin B12 Deficiency
Thankfully, vitamin B12 deficiencies are relatively rare in developed countries. However, vegans and vegetarians are at a higher risk of deficiency since they are not getting this nutrient from animal products. Older adults are also at risk of being vitamin B12 deficient.
Symptoms of vitamin B12 deficiency can be subtle at first and may go unnoticed. However, if the deficiency is left untreated, it can lead to more serious health problems. So what are the common symptoms of a deficiency of vitamin b12 deficiency?
- shortness of breath
- headache
- heart palpitations
- fatigue
- poor balance
- memory loss
If you are experiencing any of these symptoms, you can get a blood test to see if you have adequate levels of B12.
Food Sources of Vitamin B12
Although you may be not vitamin B12 deficient, you could have low levels which could affect your weight. So if you’re looking to up your intake of vitamin B12, the best way is to incorporate more B12-rich foods into your diet.
Here’s a list of the best food sources of vitamin B12:
- Milk
- Yogurt
- Fortified foods such as breakfast cereals, plant-based milk, and nutritional yeast
- Organ meats such as liver and kidney meats
- Beef
- Salmon
- Tuna
- Trout
- Clams
- Oysters
- Shrimp
- Chicken
- Eggs
How to Take Vitamin B12 Supplements for Weight Loss
If you are deficient or have low levels, you can also take a B12 supplement. The recommended daily allowance of vitamin B12 is 2.4 micrograms (mcg) for adults over the age of 18. However, for people who are trying to lose weight, the recommended dose of vitamin B12 is 500-1000 mcg per day.
Vitamin B12 supplements are available in many forms, including tablets, capsules, liquids, and injections. The most common and effective form is cyanocobalamin, a manufactured version of vitamin B12, which is readily absorbed by the body.
Injections are the most easily absorbable form of vitamin B12, as they bypass the need for absorption by the gut. However, they are not necessary for most people and usually must be administered by a health care professional. Supplements and fortified foods are sufficient for most people trying to lose weight.
The good news is that you don’t have to worry have taking too much vitamin B12. The side effects from taking too much vitamin B12 are rare but can include diarrhea, headaches, and dizziness. However, since vitamin B12 is a water-soluble vitamin, it is excreted in the urine and does not build up in the body. This means that it is very difficult to take too much of this nutrient.
If you’re interested in taking vitamin B12 for weight loss, speak with your doctor first. They can help you determine if supplementation is right for you and recommend a dosage based on your individual needs.
Pregnant women and breastfeeding mothers should also consult a healthcare provider before taking any supplements. The same goes for people with medical conditions or taking medications that could interact with vitamin B12.
Do You Think Vitamin B12 Can Help Your Weight Loss?
If you’re looking to lose weight, vitamin B12 may be able to help. It is one of the common weight loss supplements used by many commercial weight loss programs.
This vitamin helps the body break down fats and convert them into energy, which can boost your metabolism and help you burn more calories. B12 can also help to boost your energy levels making it an effective tool to help you meet your fat loss and weight loss goals.
But of course, you still need to have a healthy diet, consume fewer calories, and increase your physical activity to get rid of unwanted pounds.
You can get vitamin B12 naturally from a variety of foods, especially animal foods such as meat, fish, eggs, and dairy. You can also take a supplement if you don’t get enough B 12 in your diet. You usually don’t need a pweerscription for vitamins and you can get vitamin B12 from most pharmacies.
And don’t forget that you can also take advantage of the other health benefits of B12. You may see an improvement in your bone and eye health as well as your cognitive function. And who wouldn’t want better skin and hair?
Leave a comment if you would like to share your experience with vitamin B12 weight loss injections or supplements.
