Benefits Of B12 For Weight Loss

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What is vitamin B12

Cobalamin, or vitamin B12, is one of eight B vitamins. Vitamin B assists the body with converting food (starches) into fuel (glucose), which is utilized to deliver energy. Additionally, these B vitamins, also known as B complex vitamins, aid in the utilization of protein and fat by the body. Vitamins of the B complex are necessary for a healthy liver, eyes, skin, and hair. They likewise assist the sensory system with working appropriately.

Vitamin B12 plays a crucial role in the production of DNA and RNA, the body's genetic material, and is crucial for maintaining healthy nerve cells. Vitamin B12 and vitamin B9(  also known as folate or folic acid), work together to make red blood cells and make it easier for the body to use iron. S-adenosylmethionine (SAMe), a compound involved in immune function and mood, is produced when folate and B12 work together.

Vitamin B12 is a water-soluble vitamin that can be found naturally in some foods, added to other foods, taken as a dietary supplement, or taken as a medication prescribed by a doctor. Compounds with vitamin B12 activity are collectively referred to as "cobalamin'’ due to the presence of the mineral cobalt in vitamin B12. The forms of vitamin B12 that are most active in metabolism are methylcobalamin and 5-deoxyadenosylcobalamin. However, when converted to methylcobalamin or 5-deoxyadenosylcobalamin, two other forms - hydroxocobalamin and cyanocobalamin - become biologically active. 

Benefits of vitamin B12 for weight loss

Vitamin B12 is one of the essential B vitamins that contributes to a healthy nervous system and aids in weight loss. B12 functions by transforming food into sugar and other fuels necessary for body function.

Additionally, this vitamin aids your body in burning fat more effectively. It plays a crucial role in how your liver converts fat into energy. This helps your liver remove fat more effectively than without the B12 supplement. 

A second way that vitamin B12 can aid in weight loss is by reducing stress and anxiety. A deficiency can exacerbate anxiety and depression as well as psychiatric symptoms like panic. This is because the nervous system's proper functioning is controlled by vitamin B12. Vitamin B12's mental effects on weight loss are related to the link between chronic stress and an increased risk of weight gain. People who suffer from depression, anxiety, or stress may experience lethargic feelings and lack the drive to engage in physical activity.

At the point when somebody is genuinely restricted, getting thinner can be troublesome. The same holds true when they lack the desire to engage in physical activity. In light of the preceding instances, Vitamin B12 is then regarded as an essential component in the process of motivating an individual to engage in physical activity. Those who exercise regularly are more likely to be in the normal weight range, according to numerous studies.

Other health benefits of vitamin B12

Feeling languid and run down? Do you have trouble recalling things? Your body is attempting to inform you that something is wrong. A lack of vitamin B12 can lead to fatigue, weakness, low energy, and even changes in the brain.

Vitamin B12, which is soluble in water, is essential for the health of red blood cells and nerves. B12 plays a role in the successful synthesis of DNA, which helps the nervous system function normally and makes haemoglobin. When it comes to boosting your metabolism and strengthening your immune system, B12 is undoubtedly the go-to vitamin.

The following are the main health benefits of vitamin B12:

  1. Metabolism

Vitamin B12 contributes to your body's faster and more efficient energy production by acting as an enzyme cofactor. Additionally, the body's ability to convert proteins and fats into energy is greatly aided by B12. It's not difficult to see the reason why individuals who lack B12 can experience the ill effects of exhaustion and fatigue. You won't be able to perform at your best and feel your best if you don't get enough B12.

  1. Immune System

A lack of B12 may not only make you feel sluggish but may also weaken your immune system. By fighting germs and other organisms, B12 enhances the immune system's response to disease.

  1. Cognitive Function Maintenance

B12 levels are essential for the body's vital nerve cells, including those required for neurotransmitter signalling. It also contributes to the formation of the myelin sheath, the nerves' protective covering. Cognitive function declines along with B12 levels. Unusual mood swings, trouble concentrating, and tingling or numbness in your hands or feet are all possible symptoms.

  1. Sleep

Low B12 levels may alter sleep patterns and make it more difficult for you to fall asleep and stay asleep it might not be all the summer activities that are keeping you awake. B12 works by shutting down the chemical melatonin. Our circadian rhythms are controlled by melatonin, which affects how well we sleep.

  1. Skin and Nails

B12 has a positive effect on the body's internal systems, but its external effects are also evident. By assisting in the reduction of redness, inflammation, and dryness, B12 improves skin health. It can also help strengthen nails and reduce hair breakage.

Symptoms of vitamin B12 deficiency

Although B12 deficiencies rarely affect young people, they can occur at any age. People typically begin to experience symptoms when they are middle-aged or older. Those who are particularly susceptible to B12 deficiency are people with HIV, eating disorders, diabetes, vegans and vegetarians (natural B12 is found in animal products), Crohn's disease, pancreatic disease, and anyone else who has trouble absorbing nutrients.

A B12 deficiency can slow down your life in many ways because your body isn't producing red blood cells and supporting the nervous system the way it should.

Some of the more common signs and symptoms include

  • Fatigue
  • Anxiety
  • Nervousness
  • Weakness
  • Shortness Of Breath
  • Tingling Sensation In The Fingers
  • Diarrhoea
  • Numbness

Food sources of vitamin B12

Vitamin B12 can be found in some of your favourite foods, even if you don't know it. Fish, shellfish, and red meat; eggs from poultry; dairy products like milk, cheese, and yoghurt with added nutritional yeast; and breakfast cereals are enriched with Vitamin B12.

The following foods are best sources of vitamin B12:

Milk

Vitamin B12 is added to Milk Dairy and some non-dairy brands. Check the nutrition label for vitamin B12 if you drink milk alternatives like almond, soy, oat, or cashew milk but are allergic or intolerant to dairy.

Cereals with added vitamins

Some cereals are excellent sources of vitamin B12 for vegans and vegetarians. Just make sure the cereal you choose has a lot of fibre and whole grains, are low in added sugar and low in sugar.

Eggs

If you want to get more vitamin B12, it's important to eat the whole egg. However, assuming you have elevated cholesterol, talk with your primary care physician or dietitian first."

Yoghurt trivia

Since the vitamin is more easily absorbed in dairy products, it has been demonstrated that eating plain full-fat yoghurt improves vitamin B12 deficiency. Fat-free Greek yoghurt is a healthier option that also contains a good amount of vitamin B12 (it even contains more vitamin B12 than whole-fat yoghurt) and has fewer calories.

Salmon

A lot of people who want to eat healthier eat salmon. It is loaded with B vitamins, protein, and omega-3 fatty acids. Over 200% of the recommended daily value of vitamin B12 can be found in just half of a cooked salmon fillet (6 ounces).

Tuna

Whether you prefer cooked or canned tuna, both provide vitamin B12 and other essential nutrients. Light tuna in water is your best bet if you prefer it canned. If you prefer to cook your tuna fillet, keep in mind that the dark muscles below the skin have a high vitamin B12 content.

Side effects and other concerns

Vitamin B-12 taken orally in the recommended amounts is safe for healthy individuals.

The adverse effects of injectable vitamin B-12, which is used to treat severe deficiencies, include:

  • Mild Diarrhoea
  • Itching Skin Rash
  • Headache
  • Dizziness
  • Nausea
  • Vomiting

Summary

Vitamin B12 is a water-soluble vitamin and is found naturally in many foods. Vitamins of the B complex are necessary for a healthy liver, eyes, skin, and hair. Vitamin B12 helps people lose weight and maintain a healthy nervous system. B12 functions by transforming food into sugar and other fuels necessary for body function. A lack of vitamin B12 can lead to fatigue, weakness, low energy, and even changes in the brain. It is essential for the health of red blood cells and nerves.

References

  1. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Vitamin b12 [Internet]. The Nutrition Source. 2019 [cited 2022 Dec 14]. Available from: https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/
  2. Office of dietary supplements - vitamin b12 [Internet]. [cited 2022 Dec 14]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  3. Vitamin b12 (Cobalamin) information | mount sinai - new york [Internet]. Mount Sinai Health System. [cited 2022 Dec 14]. Available from: https://www.mountsinai.org/health-library/supplement/vitamin-b12-cobalamin
  4. biostation the. How vitamin b12 can help you lose weight & shed fat [Internet]. the biostation. 2017 [cited 2022 Dec 14]. Available from: https://thebiostation.com/bioblog/consider-vitamin-b12-for-weight-loss/
  5. Taking b12 to lose weight: what you should know [Internet]. AgeRejuvenation. 2018 [cited 2022 Dec 14]. Available from: https://agerejuvenation.com/blog/taking-b12-lose-weight-know/
  6. Does vitamin b12 promote weight loss? [Internet]. Healthline. 2021 [cited 2022 Dec 14]. Available from: https://www.healthline.com/nutrition/b12-weight-loss
  7. The health benefits of b vitamins for weight loss [Internet]. MedArts. [cited 2022 Dec 14]. Available from: https://www.medartsweightloss.com/blog/2016/8/9/the-health-benefits-of-b-vitamins
  8. Office of dietary supplements - vitamin b12 [Internet]. [cited 2022 Dec 14]. Available from: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
  9. Vitamin b12 benefits and best sources [Internet]. Cleveland Clinic. 2022 [cited 2022 Dec 14]. Available from: https://health.clevelandclinic.org/vitamin-b12/
  10. Vitamin B-12 [Internet]. Mayo Clinic. [cited 2022 Dec 14]. Available from: https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
  11. What is vitamin b12? [Internet]. Verywell Health. [cited 2022 Dec 14]. Available from: https://www.verywellhealth.com/vitamin-b12-5083479
  12. Cassetty SF Samantha. 5 science-backed benefits of vitamin B12 and how to get enough of it [Internet]. Insider. [cited 2022 Dec 14]. Available from: https://www.insider.com/guides/health/diet-nutrition/vitamin-b12-benefits
  13. IVRS. Top five health benefits of vitamin b12 | ivrs blog [Internet]. IV Rejuvenation Station. 2017 [cited 2022 Dec 14]. Available from: https://ivrstx.com/2017/06/top-five-health-benefits-of-vitamin-b12/
  14. 9 health benefits of vitamin b12 [Internet]. [cited 2022 Dec 14]. Available from: https://pk.iherb.com/blog/9-health-benefits-of-vitamin-b12/256

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This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Salma Younas

Doctor of Pharmacy- Pharm-D, University of the Punjab, Pakistan

Salma is a Pharmacist by profession with more than two years of working experience.
She has worked as a Production and Warehouse Pharmacist in well known Pharma industries.
She is now working in a community Pharmacy as a registered Pharmacist and also a freelance medical writer!

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