Vitamin B-12 is a water-soluble vitamin that is needed in the body for metabolism and cognitive function. The vitamin converts carbohydrates into energy, or glucose. Some intense weight loss programs include vitamin B-12 injections during a strict dieting period to promote rapid weight loss, however, there is no medical or scientific evidence to support the claims that these injections are the cause of the weight loss. Vitamin B-12 can be supportive of a weight loss plan because positive effects on mood and an increase in energy.
Step 1
Eat foods high in vitamin B-12. While dieting, include healthy foods that supply the body with a natural food source of vitamin B-12 to support your weight loss efforts. Foods high in B-12 include fish, chicken, eggs, milk, cheese and yogurt. Low-fat and skim dairy options have fewer fat grams to support weight loss and still provide amounts of B-12 for weight loss support.
Step 2
Take a B-12 supplement. Vitamin B-12 supplements are normally sold as pressed tabs and can be taken daily as a regular supplement while on a diet or weight loss plan. It is best to take synthetic vitamins with food because the body then can more easily absorb and assimilate the vitamin, along with other natural vitamins found in the food.
Step 3
Get vitamin B-12 injections. Some weight loss clinics offer B-12 injections touted to be designed for weight loss. While no medical evidence supports that claim, the vitamin would still be effective in boosting mood and energy levels while on a weight loss plan.
Tips and Warnings
- Vitamin B-12 does not interact with any medications or other supplements. Consult a physician regarding your weight loss plans to discuss vitamins and the support they can offer you during your diet.
- Do not attempt to administer vitamin B-12 injections on your own. Consult a physician for guidance.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Dr. Elson Haas; 2006
- ''A-Z Guide to Drug-Herb-Vitamin Interactions (second edition)''; Dr. Alan Gaby; 2006
- ''Encyclopedia of Nutritional Supplements''; Michael Murray; 1996
- University of Maryland Medical Center: Vitamin B-12
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