Should You Use Vitamin B12 Supplement For Weight Loss?

supplements for weight loss

Vitamin(1)  B12 is an important B vitamin since it boosts the nerve tissue health, aids the functioning of the brain, and promotes the production of red blood cells. In fact, its deficiency in the body can lead to some neurological symptoms that cannot be treated.

Just like all the other B vitamins, vitamin B12 is soluble in water. As a result, it can dissolve in water and easily travel through the bloodstream. The most useful and essential feature of vitamin B12 is that it can be stored inside the human body for up to 4 years and any excess amount of this vitamin is thrown out from the body with urine.

There(2)  is not enough evidence to show that vitamin B12 can aid in weight loss. However, there are some weight loss clinics that have vitamin B12 injections as a part of their weight loss program. People who believe in the power of vitamin B12 for weight loss propagate that the vitamin shots provide your body with a boost of energy and promote your metabolism. As a result, the body sheds the extra weight.

Taking vitamin B12 in large quantities in the form of shots will most likely not cause any adverse effects on the body. However, it can interfere with some of the medications that you might be taking. Therefore, it is always recommended to consult a doctor before you decide. Certainly, there are many other, natural ways of incorporating vitamin B12 into your diet too.

Did You Know!

  1. Vitamin(3)  B12 is a crucial nutrient during pregnancy. There have been studies that prove the importance of vitamin B12 in the development of the brain and the nervous system of the fetus.
  2. Vitamin(4)  B12 can prevent osteoporosis. An adequate amount of vitamin B12 can promote bone health. Studies have linked the deficiency of vitamin B12 with lower bone density.

Vitamin B12 dose for Weight Loss

vitamin b12
Image:ShutterStock

[Also Read: How to Lose Weight Naturally ]

There are various ways of consuming vitamin B12 for weight loss. Tablets and pills are the easiest supplements for B12 that can be purchased from supermarkets or any health food store. If you wish to keep it natural and don’t want to pop supplements, there are many foods that contain vitamin B12 in abundance. Mainly, it can be found in animal products.

In case of a deficiency, to administer vitamin B12 in the fastest way into the body, you can take prescribed vitamin B12 shots. To do this, you will need the help of a licensed medical professional.

The intake requirement of vitamin B12 is standardized based on the age of the person. On average, the recommended daily intake for adults is 2.4 mcg. For pregnant women, this dosage increases to 2.6 mcg.

Interesting Facts about Vitamin B12

  1. There are not enough vitamin B12 rich foods. Although it can be found in dairy products and meat, there is not enough variety of foods that supply vitamin B12 to the body.
  2. Vegetarians, especially those who follow a vegan diet, develop a higher risk of vitamin B12 deficiency. Therefore, people who have a vitamin B12 deficiency and cannot have dairy products such as eggs and meat should take supplements.

How to Include Vitamin B12 in My Diet?

Vitamin B12 is an important nutrient which the human body is not capable of producing on its own. Therefore, taking dietary supplements for vitamin B12 is necessary. Here is the list of foods that you can include in your diet to give your body the necessary dose of vitamin B12.

[Also Read : Top 8 Superfoods For Weight Loss]

1. Clams

A type of shellfish, clams are loaded with essential nutrients such as iron and antioxidants. In addition to this, baby clams are a rich source of vitamin B12. Only 20 small clams can provide 3300% of the required dietary intake of vitamin B12. Also, clams that are boiled in broth contain a high amount of vitamin B12. Furthermore, it is also seen that every 3.5 ounces of canned broth can provide 2.7 to 14.1 mcg of vitamin B12.

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2. Sardines

sardines
Image:ShutterStock

Sardines are small and soft-boned fishes that are found in saltwater. They can be bought fresh and are also available in cans filled with water, sauces, or oil. These fishes are considered to be very healthy because they contain all the beneficial nutrients in the right amounts. A 150-gm serving of drained sardine can provide twice the required dietary intake of vitamin B12.

3. Animal Liver and Kidney

The nutritional value of organ meats is really beneficial for the body. These organs of animals, and especially of lamb, are loaded with vitamin B12. Only 3.5 ounces of lamb liver serving can provide 1500% of the required dietary intake of vitamin B12.

[Also Read:  Benefits of Probiotics for Weight Loss]

4. Tuna

Tuna is the most commonly used fish for cooking purposes and is a rich source of essential nutrients such as proteins and vitamins. Vitamin B12 can be found in high quantities in the fish, especially in its muscle that is found right under the skin known as dark muscles.

If you have been researching a lot about weight loss, by now you would know that there is no shortcut to lose weight. Following a healthier lifestyle that includes regular workout sessions and a healthy diet should be enough for you to drop those extra kilos. However, if you believe that by including vitamin B12 in your diet or if its deficiency can make have effects on your weight, you can comfortably opt for foods that supply the vitamin naturally. There are no reported side effects of including large doses of vitamin B12 in your diet.

[Also Read: Health Benefits of Tuna Fish]

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