Recently, vitamin B12 has been linked to weight loss and energy boosts, but are these claims for real? A lot of doctors and 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 As any doctor or nutritionist will tell you, there is no magic weight loss cure. Those looking to adopt a healthier lifestyle or drop some pounds should be wary of supplements that claim to help you lose weight without proper lifestyle changes to affect your diet and exercise routine. Thankfully, there are no reported risks in taking large doses of vitamin B12, so those who have tried injections to lose weight have no need to worry. However, there is also no reported evidence to support the claim that vitamin B12 will help you lose weight. Are vitamin B-12 injections helpful for weight loss? Answers from Brent A. Bauer, M.D. There's no solid evidence that vitamin B-12 injections aid weight loss. Vitamin B-12 is a water-soluble B complex vitamin found naturally in a variety of foods, including meat, fish and dairy products. Vitamin B-12 is also added to some foods and is available as a dietary supplement.
Vitamin B-12 injections are commonly prescribed to help prevent or treat pernicious anemia and B-12 deficiency. Some weight-loss clinics offer vitamin B-12 injections as part of their weight-loss programs. Proponents of vitamin B-12 injections say the shots give you more energy and boost your metabolism, helping you shed unwanted pounds. But unless you have a vitamin B-12 deficiency, vitamin B-12 injections aren't likely to give you an energy boost. Metformin (Fortamet, Glucophage, Riomet) is a drug sometimes used as part of a weight-loss strategy for people with type 2 diabetes. Vitamin B-12 deficiency can be a side effect of this drug. If you take metformin, talk to your doctor about strategies to maintain adequate B-12 levels. Getting large amounts of vitamin B-12 through vitamin B-12 injections isn't likely to harm your health. But vitamin B-12 can interfere with the effectiveness of some medications, so if you receive vitamin B-12 injections, be sure to let your doctor know.
If you're hoping to lose weight, resist the lure of quick and easy solutions. What counts is a healthy lifestyle. Enjoy healthier foods in appropriate quantities and include physical activity in your daily routine. Brent A. Bauer, M.D. Scent-based weight-loss productsCabbage soup dietNatural Medicines Comprehensive Database. Accessed June 2, 2015. Vitamin B12: Dietary supplement fact sheet. National Institutes of Health Office of Dietary Supplements. Healthy weight — It's not a diet, it's a lifestyle! Centers for Disease Control and Prevention. Metformin in the treatment of adults with type 2 diabetes mellitus. Accessed June 3, 2015.Vitamin B-12 is one of the eight B complex vitamins that's essential for energy production and the health of your central nervous system. If you're deficient in vitamin B-12, your doctor might recommend supplemental pills or injections to get your health back on track. The pills are sometimes included as part of a weight-loss protocol to promote energy and boost your metabolism.
While supplemental B-12 might give you more energy if it corrects an underlying deficiency, there's no evidence that extra vitamin B-12 will help you lose weight. Vitamin B-12 is also known as cobalamin. Along with the other B vitamins, it helps you convert the food you eat into fuel. B-12 is found naturally in animal foods, such as fish, dairy, eggs, beef and pork, and some breakfast cereals are fortified with vitamin B-12. When you get too little B-12, or your body doesn't absorb it properly, you can become anemic and suffer from fatigue, weakness, numbness, shortness of breath and tingling in the hands and feet. Most people get enough B-12 through their diet, but some people -- older adults, strict vegetarians and vegans and those who've undergone weight-loss surgery -- are sometimes at risk of deficiency. For these populations, vitamin B-12 pills may help correct the problem so they look and feel better after taking them, but the pills don't cause them to lose weight. Your doctor might prescribe vitamin B-12 if you've been diagnosed with pernicious anemia.
In this type of anemia, your stomach doesn't produce enough of a substance called intrinsic factor that helps you absorb vitamin B-12 from food. High-dose pills or injections help you get enough vitamin B-12 for normal function. Sometimes vitamin B-12 is prescribed to lower the amount of homocysteine, an amino acid, in the blood because high levels are a potential risk for heart disease. Some research also supports using supplemental B vitamins, including B-12, to reduce risk of macular degeneration, a serious eye disease, but more research into the effectiveness of B-12 is needed. Vitamin B-12 deficiency can lead to long-term problems with cognition, memory, balance and nerve function. A deficiency of the vitamin can also cause weight loss. If your B-12 levels are normal, however, getting more from supplemental pills or injections won't promote weight loss or give you more energy. Taking too much supplemental vitamin B-12 for a long period of time can cause an imbalance in your body's level of all the B vitamins.
B-12 supplements should only be taken under the advisement of a doctor because of their potential to conflict with a number of medicines, including certain antibiotics and medications used to treat diabetes, acid reflux and stomach ulcers. If you suspect you're deficient in vitamin B-12, consult with your doctor. You could also increase your intake of foods rich in B-12, such as organ meats, clams and meats, as they contain other vitamins and minerals that offer health benefits. If you want to lose weight, though, vitamin B-12 pills are not the answer. Instead, eat a whole-foods, portion-controlled diet, and get some regular exercise. A pound of fat equals 3,500 calories, so if you can trim 500 to 1,000 calories from your meals daily, you'll lose 1 to 2 pounds per week. Regular cardiovascular exercise and strength training also support weight management more effectively than any kind of supplemental vitamin pill. How Much Vitamin B-12 Should a Woman Get? How to Take Vitamin B12 Orally