The B vitamins are essential water-soluble nutrients that must be consumed through food and supplements because the body cannot store them. All of the B vitamins, including B-12 and B-6, assist in converting carbohydrates from food into glucose fuel that is burned for energy. This helps increase metabolism in the body and may facilitate weight loss. Vitamin B-12 is also an important factor in red blood cell formation, nerve health and DNA synthesis. Vitamin B-6 plays a key role in balancing hormones and helping to metabolize dietary fats and proteins. Taking the recommended dosages of these vitamins can help facilitate weight loss and improve overall health.
Step 1
Talk to your doctor about your concerns regarding weight gain. Your doctor will determine if any health issues may be contributing to your weight gain. Ask your doctor about taking B vitamins to help with weight loss. Get a referral to a dietitian to help you outline a balanced diet plan that is also rich in B vitamins.
Step 2
Purchase vitamin B-12 and B-6 supplements. Read the labels carefully to ensure that you are not allergic to any of the ingredients. If you are diabetic, purchase vitamins that are made for individuals with diabetes.
Step 3
Consume the recommended dose of 2.4 mcg of vitamin B-12 and 1.3 to 1.7 mg of vitamin B-6 per day. If you have a nutrient deficiency of these vitamins, your doctor may recommend a higher dose. You may also require vitamin B-12 injections if you have a disorder that prevents absorption of this nutrient from the gastrointestinal tract. Swallow the supplements whole with a glass of water. It is best to take vitamin B-6 and B-12 with breakfast or early in the day because they may cause increased energy levels.
Step 4
Add foods that are high in vitamin B-12 to your diet. These include dairy and dairy products, fish, meat, poultry, eggs, nutritional yeast products and fortified cereals and breads.
Step 5
Eat more foods high in vitamin B-6. Sources of this nutrient include poultry, fish, organ meats, dairy products, brown rice, bran, wheat germ, sunflower seeds and green leafy vegetables.
Tips and Warnings
- Weight loss can be challenging for many individuals and will require a change in lifestyle in addition to taking supplements. Vitamin B-6 and B-12 can help enhance a weight-loss program that includes a balanced meal plan and regular strenuous exercise. Slow, consistent weight loss will help you maintain your body weight and stay healthy.
- Your doctor may recommend larger doses of vitamin B-12 and B-6. You should not consume more than 100 mg per day since high doses can cause adverse reactions in the body. Taking excess vitamin B-6 can cause nerve problems such as tingling and numbness in the hands and feet. Consult your doctor before taking more than the recommended daily amount of these nutrients.
Things You'll Need
- Vitamin B-12 supplements
- Vitamin B-6 supplements
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