Does Vitamin B12 Help With Weight Loss?

Vitamin B12 is a supplement recommended by physicians when you're not getting enough of the vitamin naturally in your diet. Vitamin B12 can be found in food sources, such as fresh fish, shellfish, beef, liver and dairy products. Although the research is preliminary, some studies have indicated that vitamin B12 might promote weight loss.

Supplement Facts

Vitamin B12 is a water-soluble vitamin with a recommended daily allowance of 2.4 micrograms for adults older than 14 and 2.6 micrograms for pregnant women. Most people get enough vitamin B12 from food, but approximately 10 percent to 30 percent older than 50 require supplementation. Supplements recommended fall in range of 25 to 100 micrograms per day. Supplements can be either given as capsules or injections.

2005 Study

In 2005, according to the Mayo Clinic, a study was performed that measured the weight loss of people who took a vitamin B12 supplement. Results of the study indicated that people who took vitamin B12 gained weight at a slower rate than people who did not. However, it is suggested that the results could be skewed because a person who takes a vitamin supplement might be more concerned about his weight.

Energy Boost

Vitamin B12 supplementation has been found to give people an energy boost. This energy boost can influence a person to be more active and in turn lose weight. There are over-the-counter vitamin B12 energy drinks and pills. If you do take vitamin B12 for increased energy, you should still abide by the recommended daily allowance amounts.

Side Effects

If you take vitamin B12 as a supplement in order to lose weight, you might suffer rashes, itching, eye disease and diarrhea. If you develop any of these side effects, contact your doctor immediately about stopping the supplement.

Conclusion

Although vitamin B12 might give you a little help with losing weight, there has not been enough significant evidence found to support the claim that you can use it as a weight-loss supplement. It is recommended by nutritionists and physicians that you instead follow a low-fat diet and moderate exercise plan to effectively lose weight.