Does Vitamin B12 Fat or Lose Weight?
In most cases, taking a vitamin B complex does not lead to weight gain. However, vitamin B12 deficiency becomes fattening after it has started to supplement it with people who suffer from it. This is because loss of appetite is a symptom of vitamin B12 deficiency. Once the levels normalize, the appetite returns and maybe a few pounds as well.
People at risk for vitamin B12 deficiency include those over 50, those who have undergone surgery for weight loss, vegetarians, vegans and those diagnosed with pernicious anemia, celiac disease or Crohn's disease.
If you have deficiency of some B-vitamins B1, for example - you may suffer loss of appetite. Taking more B1, also known as thiamine, can help bring back your appetite. The recommended dose of B1 to treat thiamine deficiency is between 5 to 30 mg per day, and up to 300 mg for severe deficiency. A B-complex vitamin supplement may contain more or less thiamine than you need. A physician may prescribe thiamine or other B vitamins in the correct amounts. Keep in mind that science supports the idea of taking B vitamins to treat deficiencies. There is no evidence that taking more B vitamins than you need will boost your energy or appetite beyond normal levels.
Does Vitamin B12 Thinner?
Recently, many people have heard about the link between Vitamin B12 and weight loss. Vitamin B12 and weight are linked, but not in the way that many weight loss medicine companies make it seem.
Vitamin B12 and Weight Loss Are not Synonyms
Vitamin B12 is a naturally occurring vitamin in animal products like meat, fish and eggs. Here's what Vitamin B12 does for the body:
- Helps to produce red blood cells
- Help in mental clarity and insight
- It maintains healthy nerves - the B12 helps produce the fatty tissue around your nerves called myelin, which protects the nerves from damage.
- It works to help produce serotonin - this is one of the hormones produced in your brain that helps you stay positive. Often called a "wellness" hormone.
- Helps to metabolize fat and protein - This gives you more energy.
It can not be said that Vitamin B12 slims. It helps contribute to weight loss by helping to metabolize protein and fat. When protein and fat are metabolized, they produce energy, and having energy helps people lose weight. Due to this, many nutritionists and scientists say that while Vitamin B12 does not help people lose weight, one of its side effects is that it slows down weight gain because people with sufficient levels of vitamin B12 in their diets tend to have more energy than those with a vitamin deficiency.
Vitamin B12 and Weight Loss Claims
As you get older, those extra pounds become harder and harder to lose, especially in traditionally troublesome areas like the abdomen, hip and thighs. People who have tried to lose weight know how difficult it is and start looking for an easy way to lose weight. They have tried everything from juices claiming that their special formula will lose you 5 pounds in 2 days to the pills that supposedly help with weight loss by preventing fats from food from being absorbed into your body.
The biggest claim of companies that promote vitamin B12 as a weight loss supplement is that it speeds up the metabolism. B12 helps metabolize fat and protein, but not in amounts large enough to actually cause weight loss. Scientists, doctors and nutritionists say that the weight loss that occurs in those taking vitamin B12 injections and supplements is due to the fact that these people are eating healthier and are more active because they are trying to lose weight, not because of the increased intake of B12.
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Because it does not work
Here are some reasons why stating that vitamin B12 slims is a misnomer.
- It is soluble in water - The human body needs about 3 mcg of vitamin B12 daily. B12 injections and supplements often have hundreds, if not thousands, of percent more than your body needs. Since B12 is water soluble, whatever your body does not use, it throws away.
- Supplements are an inefficient source of B12 - supplements are fermented, so when your body finishes breaking the multivitamin you take, you get a much smaller dose of B12 than the label says. So, for example, you take a multivitamin that claims to have 500% of your daily B12 need. When your body finishes breaking the multivitamin tablet, it absorbs less than 2 micrograms, about 66% of the recommended amount of B12, not even close to the 500% that the label says.Because of this slow rate of absorption of B12 supplements, it is best to take your daily dose of the vitamin through natural dietary sources.
Professionals note that supplements that promise quick fat loss usually do not work. The ideal approach is to ingest fewer calories than you use, focusing on healthy foods and increased activity. Katherine Zeratsky of the Mayo Clinic says there is no evidence to support the claim that B12 slims, or any other vitamin B.
Foods Rich in Vitamin B12
If you want to increase your intake of vitamin B12 to increase your energy, try adding these foods to your diet:
- Mollusks - this includes mussels, oysters, scallops and seafood.
- Breakfast cereals fortified with B12
- Lean meat
No Fast Weight Loss Solution
It's okay that it's not true that vitamin B12 is fattening, or even slimming, but adding B12 to your diet can help you have more energy. Increasing energy not only helps you with your daily activities, but can also help you climb on that treadmill or go to that aerobics class. Nobody wants to hear this, but everyone knows that the only way to lose weight and keep it off is with a healthy diet and exercise. It's not fast, and sometimes it's not fun, but it works.