Vitamin B12 & Weight

You may have heard that vitamin B-12 injections or oral supplements potentially boost weight loss. However, while supplementing B-12 in your diet is considered safe, it probably won't help you reach your weight goal, according to MayoClinic.com. Even so, because adequate nutrition plays an important role in healthy weight loss, getting enough vitamin B-12 may make a difference in your energy level and, consequently, your activity level.

When B-12 Helps

Adults need 2.4 mcg of vitamin B-12 daily. Fatigue and weakness may be signs of a vitamin B-12 deficiency. If you restrict animal-based foods in your diet -- which are the primary natural sources of the nutrient -- you need to seek out plant-based sources such as fortified breakfast cereal and nutritional yeast to ensure that your intake is sufficient. You may need a B-12 supplement if your dietary intake is low or if you have problems absorbing this nutrient. For those who overcome a B-12 deficiency, a spike in energy level is likely. This boost can improve your ability and desire to participate in regular exercise, which can in turn boost weight loss.

Excess B-12

If you get enough vitamin B-12 from your diet and you don't have any conditions that inhibit its absorption, vitamin B-12 supplements will likely have little effect on your energy level. In such cases, taking more vitamin B-12 than you need is probably safe, but ineffective. Unless your doctor prescribes B-12 supplements for other health reasons, additional vitamin B-12 is likely unnecessary. Excess intakes of the nutrient are not known to cause adverse effects, but the Institute of Medicine advises caution because of the lack of data concerning high B-12 intakes.

Appetite

A counter to the improved energy level associated with overcoming a vitamin B-12 deficiency is the potential improvement to your appetite. Among the symptoms of vitamin B-12 deficiency are weight loss and decreased appetite, according to the Office of Dietary Supplements. Ongoing deficiency can lead to more severe problems, including permanent neurological damage. Additionally, if your appetite is reduced, you may experience other vitamin deficiencies as a result of low caloric intake.

Considerations

While vitamin B-12 supplements are not the answer to weight management, adequate intake can help you manage your nutritional needs and have the energy you need to stay active. Following a balanced, reduced-calorie eating plan and getting regular exercise are the primary factors in healthy, lasting weight loss. Talk with your doctor about your dietary supplement needs and which weight management plans are right for you.