B12 is a water-soluble vitamin essential for maintaining nerve and blood cells and creating DNA. It is found in a variety of foods and stored in the body for several years. As a result, B12 vitamin deficiency is rare. Some weight-loss clinics provide B12 injections with the goal of speeding up metabolism and inducing weight loss. However, research doesn't support the claim that B12 is an effective weight-loss strategy.
B12
Vitamin B12 is bound to proteins in food and released by hydrochloric acid in the stomach. When taken as a supplement or in fortified food, the vitamin is readily available for absorption. The recommended daily allowance for adolescents and adults is 2.4 mcg. Pregnant women should have 2.6 mcg, and breastfeeding women should have 2.8 mcg.
Sources of B12
B12 is available in animal products including meat, fish and dairy. It's not found in plant foods, so vegetarians should eat fortified cereal products or take a supplement. Most people can get all the B12 they need from their diets. But nutritional experts advise those over the age of 50 to take a supplement or eat fortified foods, because age is linked to malabsorption. The Food and Nutrition Board has not set an upper limit for the amount of B12 that can be safely taken, as no adverse effects have been documented with large doses.
B12 Deficiency
Symptoms of B12 deficiency include megaloblastic anemia, fatigue, weakness, constipation, loss of appetite and weight, numbness or tingling in the hands and feet, confusion, depression and soreness of the mouth or tongue. Symptoms in infants are a failure to thrive, developmental delays and megaloblastic anemia.
B12 deficiency is usually the result of pernicious anemia, an autoimmune disorder or malabsorption. It becomes more common as people age.
B12 and Weight Loss
There are many questions about health issues associated with B12 deficiency. But low B12 levels have not been linked to increased weight. That hasn't stopped some weight-loss clinics from advocating B12 injections. The theory is that B12 can boost energy and metabolism, which, in turn, will burn more calories. However, no research supports this claim. To lose weight, a healthy, lean diet and regular exercise will prove more successful.
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