Proper nutrition can make or break your health -- including your ability to maintain a healthy weight. But that doesn't mean that a single nutrient will make you lose weight. There's some early evidence linking vitamin B-12 to weight control, but you shouldn't count on it as a magic bullet for shedding excess pounds. There's preliminary research showing adequate vitamin B-12 status may play a role in weight control. One study, published in 2013 in Medicinski Glasnik, observed B-12 levels in almost 1,000 people to look for links between B-12 levels and body weight. The authors found that people with low vitamin B-12 are more likely to be overweight and obese, while people with healthy B-12 levels tended to maintain a healthier body weight. Another study found similar results in pregnant women. This study, published in a 2015 issue of PLoS One, found that pregnant women with low B-12 levels were more likely to be obese. And a 2014 study in Nutrients found the same association in overweight and obese adolescents.
While these studies show that low B-12 levels are correlated with a higher body weight, that doesn't necessarily mean getting more vitamin B-12 will make you lose weight. You'll still need a calorie-controlled diet and exercise program to do that. While it's not know whether vitamin B-12 can directly help you lose weight, low B-12 levels can interfere with the active lifestyle you'll need to follow if you want to shed pounds. Low vitamin B-12 levels cause anemia, which can make you feel tired and make you lose your breath easily -- not the best feeling if you want to work hard at the gym. That's because B-12 normally helps you make healthy red blood cells capable of transporting oxygen. Without enough B-12, your red blood cells have a harder time carrying oxygen to your tissues, and you start to feel fatigued more easily. If you're currently suffering from anemia because of a B-12 deficiency, correcting that deficiency can help you feel more energized -- so you can be more active, burn more calories and lose weight.
If you suspect you have anemia, talk to your doctor. Even if B-12 isn't a weight-loss cure-all, foods naturally high in vitamin B-12 can help you lose weight. B-12 is most abundant in meats and shellfish -- like beef, turkey, crab and mussels -- and eggs. A 3-ounce serving of turkey, for example, has 0.8 microgram of vitamin B-12 -- or one-third of the 2.4 micrograms you need daily. A 3-ounce serving of mussels has 20 micrograms, an 8-ounce glass of milk has 1 microgram and an egg offers 0.4 microgram. These foods have another nutrient in common -- protein. And including high-protein foods in your diet can help you lose weight. One review, published in Current Opinion in Endocrinology, Diabetes and Obesity in 2008, notes that a moderately high-protein diet helps with weight loss and improves body composition -- a measure of the amount of fat vs. the amount of lean tissue in your body. Including lean meats, eggs and dairy helps boost your protein intake to support fat loss, and it ensures you're getting the B-12 you need.
Losing weight requires more than one simple change -- like getting more vitamin B-12. You'll need to make several small changes for long-lasting weight loss. In addition to eating lean protein rich in vitamin B-12, you should fill your diet with whole grains, fruits, nuts, legumes and lots of vegetables. Reduce your calorie intake by 500 to 1,000 calories daily to lose weight at a gradual-but-effective rate of 1 to 2 pounds weekly. And boost your weight-loss results with a combination of cardiovascular exercise -- like brisk walking, cycling, jogging or rowing -- plus strength training designed to help you build calorie-burning muscle tissue. If you have any health concerns, check with your doctor before beginning a diet and exercise plan. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week
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nutritionists lean toward "no." Vitamin B12 plays a major role in a number of the body's essential functions, including DNA synthesis and the formation of red bloodVitamin B12 also helps the body convert fats and proteins into energy. B12 deficiency can lead to several ailments, most notably megaloblastic anemia, which is caused by a low red blood cell count. common symptom of megaloblastic anemia is fatigue. This form of anemia — as well as other health issues associated with B12 deficiency — can be easily treated with injections of the vitamin. Claims that B12 can boost energy and aid in weight loss come from the incorrect assumption that the effect it has on people with megaloblastic anemia will be the same in people with normal levels Most people get vitamin B12 through their food. is naturally present in certain animal protein-based foods, such as: Since B12 is only found naturally in these animal products, deficiency
is common among vegetarians and vegans if they do not consume fortified foods such as fortified cereals and fortified yeast. Other groups of people at risk for B12 deficiency include the elderly, people who are HIV positive, people who have undergone gastrointestinal surgery, and people with certain digestive disorders, specifically Crohn's disease and celiac disease. Celiac disease is the autoimmune disorder thatElderly people or those who have undergone stomach surgery generally have lower levels of acid in the stomach, which can result in reduced absorption of B12 from animal foods. For these people, B12 found in fortified foods or supplements might be a better option. Also, people who take the diabetes drug metformin are at higher risk for B12 deficiency. There are many ways for people at risk for B12 deficiency to add more to their diet. Like just about any vitamin and mineral on the market, B12 supplement pills are available at supermarkets and pharmacies.
present in B complex supplements, which combine all eight of the B vitamins into a single dose. You can get larger doses of B12 through an injection, which is a common way weight loss facilities administer the supplement. typically suggest injections of higher-than-average doses of B12 for people diagnosed with megaloblastic anemia and other health problems associated with a B12This type of injection often requires a doctor's prescription. Foods where the vitamin is not naturally present – such as breakfast cereals – can also be "fortified" with B12. useful for people at risk for deficiency. Check the nutritional information on food labels to see if it’s been fortified. Institutes of Health (NIH) recommend 2.4 micrograms (mcg) of vitamin B12 per day for anyone over the age of 14. There is no difference in recommended intake for men and women. Pregnancy increases the recommended dose for women, both during the pregnancy as well as after if the mother chooses to breastfeed