Vitamin B-12 is a water soluble vitamin, and the only of the B-vitamins that is stored in the body for later use. Excess vitamin B-12 is stored by the liver. B-12's uses in the body include maintaining healthy nerve cells, forming red blood cells and helping the body convert carbohydrates into glucose, which is used by the body for energy.
Step 1
Consume vitamin B-12 in the diet. Foods which contain B-12 include fish, shellfish, dairy, organ meats, eggs, beef and pork. Vegetarians and vegans who do not consume any animal protein should consider taking a B-12 supplement, according to the University of Maryland's Medical Center. Absorption of vitamin B-12 in the body is dependent on sufficient production of hydrochloric acid in the stomach, which naturally reduces with age, so elderly people may also consider a B-12 supplement. Most people who consume dairy or meat as part of their regular diet are likely getting enough vitamin B-12.
Step 2
Take a B-12 supplement. Supplements of B-12 can be taken via a multivitamin, which contains B-12 along with other vitamins and minerals, or via a pill that contains only B-12. Vitamin supplements are best absorbed by the body if they are taken with a meal, because chewing and swallowing food encourages the stomach to produce hydrochloric acid, which is required for vitamin B-12 absorption.
Step 3
Use vitamin B-12 injections. Some weight loss clinics that promote rapid weight loss claim that B-12 injections increase weight loss due to the vitamin's ability to convert food into energy. According to Wellness.com, studies prove that B-12 injections increase mood and happiness in weight loss clients, but there is no scientific proof to show that vitamin B-12 is behind weight loss. In theory however, taking vitamin B-12 injections would serve as a method of getting adequate B-12 into the diet and therefore, help in converting food to energy.
Tips and Warnings
- Adults aged 19 and older require 2.4 mcg of B-12 daily. Anemia is a symptom that is associated with low B-12 absorption in the body. B-12 deficiency is a leading factor in chronic fatigue.
- Contact a physician before beginning to take supplements of any kind.
References
- University of Maryland Medical Center: Vitamin B12 (cobalamin)
- MayoClinic.com; Vitamin B12
- Wellness.com: Vitamin B12
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Elson M. Haas, MD; 2006
- ''Encyclopedia of Nutritional Supplements''; Michael T. Murray, N.D.; 1996
- VitaminStuff.com: Vitamin B12
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