Vitamin B12, also known as cobalamin, is a member of the B-vitamin family. It has an essential role in energy metabolism in your body.
So, does vitamin B12 help you lose weight? There are a few things you should know first.
Vitamins found in foods absorb much better than those found in supplements. However, if your diet is limited, a few safe supplements may be the extra boost to keep on track.
VITAMINS THAT ARE GOOD FOR WEIGHT LOSS AND BOOSTS METABOLISM
B vitamins, 8 of them, are some of the best vitamins to boost metabolism and weight loss, each in their own way. A wide selection of animal products may be all you need.
Other diets require a little more attention with their vitamin B intake.
VITAMIN D
Vitamin D gives you strong bones and is also critical to your immune system and reduces inflammation. The American Journal of Clinical Nutrition found that people who are overweight have lower levels of this vitamin.
Safe exposure to the sun is the best way to get some good vitamin D. Fortified foods, and egg yolks are rich sources.
IRON
Iron does a lot to help carry oxygen to your whole body. Muscles low in oxygen will not burn fat as well as they can.
More oxygen, more energy, more endurance. Natural sources include meat, beans, and spinach.
If you feel tired and low energy often, this might be what you need. Caution here, iron is toxic when consumed in high doses.
MAGNESIUM
Another ‘supervitamin’ in the healthy weight loss journey is magnesium. Science class is starting.
We are dependent on magnesium to produce the energy we need. It acts as a cofactor in more than 300 enzyme systems.
It controls your blood glucose, regulates blood pressure, and keeps bones strong, which is a fraction of what it does for the body. Natural sources include nuts, spinach, and whole grains.
It may also help you sleep better. Kind warning, very high doses of magnesium from supplements can make your stomach run, run fast.
CALCIUM
Calcium is well known for its role in our strong bones and teeth. This helps your muscles relax and flex without added stress.
A study showed that a higher calcium intake combined with vitamin D could assist in weight loss. In food, yogurt, seeds, and fortified cereals are a good source.
Probiotics help in your gut health by using ‘good bacteria’ to keep your digestive system healthy and helps manage weight while boosting your immunity. Sources include some yogurts and cheeses, kimchi, and dairy products like kefir.
While green tea extract cannot be classified as a vitamin, supplements are prevalent for your weight and metabolism.
The right balance of the vitamins above can be a strong factor in your weight loss success. The Bio station recognizes vitamin deficiency as one of the hardest conditions to identify, causing weight loss difficulties.
When you are physically limited, losing weight can be difficult. Low energy and desire lower the effectiveness of your regiment.
So, does vitamin B12 help you lose weight?
Healthline and The Bio station identify a few ways.
Vitamin B12 helps your body convert fat, carbs, and protein into energy. Your red blood cells pump more oxygen, which any weight-loss regiment needs.
Your immune system and reactions are also boosted.
It works on your brain and nervous system, within and without. Various studies show that your mental health will benefit; your brain is your most powerful organ.
The Journal of Neuropsychiatry shows that deficiency can make underlying conditions worse or introduce others.
While the answer, ‘Does vitamin B12 help you lose weight?’ may seem obvious now. There is no much scientific evidence to support this definitely isn’t., so it is a no.
DOES VITAMIN B12 HELP YOU LOSE WEIGHT?
Many scientific studies say that B12 as a vitamin separately does not affect weight loss and metabolism unless you are Vitamin B12 deficient. ‘When one system breaks down, it affects other systems”.
Reno Gazette Journal found that results do not vary substantially if your Vitamin B12 levels are normal.
Vitamin B12 is considered a successful tool for weight loss, and popular in this sentiment Is its association with metabolism and energy provision. Without the right amounts of glucose, energy and body fuel is limited.
Some weight-loss clinics offer vitamin B12 injections as part of their weight-loss programs, ensuring the shots will give you more energy, boost your metabolism, and ensure weight loss.
But unless you have a vitamin B12 deficiency, the injections aren’t likely to give you an energy boost.
WHAT ARE THE SIGNS THAT I AM VITAMIN B12 DEFICIENT?
You may be getting strange sensations in your body like numbness or tingling in hands, feet, or legs—weakness and fatigue with difficulty walking like staggering and balance.
If you have megaloblastic anemia, low red blood cells have the bodywork a bit harder to deliver oxygen where you need it.
Cognitive difficulties such as difficulty thinking, reasoning, and memory loss. It can also present with a swollen, inflamed tongue. Ouch.
However, B12 deficiency is likely to affect certain groups of people a bit more:
Older adults are affected by atrophic gastritis, meaning low absorption. Those with gastrointestinal disorders and surgery are also at risk.
If you have pernicious anemia, vitamin B12 uptake will be impaired.
Strict vegetarians and vegans are at risk of deficiency as most natural food sources of Vitamin B12 are limited to animal foods. If you don’t eat meat, fish, or eggs, eating fortified foods or taking a supplement may be recommended.
The Bio station adds that while the vegetarian options have B12, like fortified breakfast cereals and nutritional yeasts. It’s important to always read the nutritional labels for more information.
Does vitamin B12 help you lose weight? Should you be taking this?
If you have a deficiency, adding vitamin B12 can improve energy, boost your metabolism, and Increase weight loss chances exponentially.
It’s advised to have a blood test first to confirm the condition. Health risks have to be considered for their potential to interact with certain medications.
Most people get vitamin B12 through their food.
It’s naturally present animal protein-based foods like meat, shellfish, and dairy products. Vegetarian sources are few with plant milk fortified with B12 and fortified cereals.
Supplements come in many forms, like pills, tinctures, and B12 injections.
DOES VITAMIN B12 SUPPRESS APPETITE?
Information on Vitamin B12 offers conflicting information, aiding and suppressing appetite.
There is a school of thought that vitamin B12 stimulates the appetite to get the sugar it needs for energy.
From the scientific front, Mayoclinic and other science-based factions won’t take a stand for either until there are further studies.
CONCLUSION
Vitamin B12 is a giant among others and for many great reasons. If you can’t seem to lose weight no matter what you do, addressing a vitamin deficiency may be what you need.
Vitamin B12 can owe most of its popularity to its reception socially.
Check out these surefire weight loss programs to help you lose weight.
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