Losing weight is primarily a matter of expending more calories than you consume, and the recommended way to do that is through consistent exercise and a nutritious, low-calorie diet. Some people find it challenging to make the lifestyle changes necessary to achieve weight loss and try to find ways to make it easier, which can include extreme diets or taking supplements. Weight loss programs sometimes tap into that by suggesting vitamin B-6 and B-12 supplements can help increase your fat-burning capabilities. However, there is no solid evidence that shows increasing your B-6 and B-12 intake will accomplish that goal, although it can make a difference if your body is lacking enough of the vitamins.
Vitamin B-12
Vitamin B-12, also known as cobalamin, is an essential vitamin, which means the body requires it to function. It is also water-soluble, which means it dissolves in water, and the body has to use it quickly. Excess vitamin B-12 will be excreted in the urine, although unlike other water-soluble vitamins, B-12 can be stored in the liver for years. Its main functions include helping to produce DNA and maintaining nerves and red blood cells. Like the other eight B vitamins, vitamin B-12 helps convert carbohydrates into glucose -- the body's main source of fuel -- and helps metabolize fats and proteins. This, along with the fact that a deficiency of B-12 can lead to fatigue, is why it is suggested increasing your intake of B-12 will boost your energy and fat-burning capabilities. Vitamin B-12 is often sold as a part of a B-complex supplement but is only found naturally in animal products, such as beef, pork, fish and dairy products.
Vitamin B-6
Vitamin B-6, also known as pyridoxine, is also an essential, water-soluble vitamin. It serves many vital functions, including maintaining nerve function, creating antibodies and producing hemoglobin, which helps maintain proper amounts of oxygen in your cells. Vitamin B-6 is required for more than 100 enzymes involved in protein metabolism, according to the National Institutes of Health Office of Dietary Supplements. It also helps maintain your blood sugar, or glucose, within a normal range. One of the roles B-6 plays is maintaining the health of the thyroid -- a gland in your neck responsible for controlling the rate of your metabolism. Because it is involved in metabolizing proteins and fats and influences the thyroid gland, vitamin B-6 is sometimes recommended as a weight-loss supplement. However, there is no indication that a person who is already consuming the proper amount of vitamin B-6 will benefit from additional supplementation. Vitamin B-6 deficiency is rare in the U.S. but can lead to numbness, loss of coordination and sensory changes. Is often sold in B-complex supplements and is found naturally in many foods, including bananas, avocados, dried beans, nuts, whole grains, poultry and meat.
Expert Opinion
Some weight loss clinics offer B-12 shots as a way to increase energy and boost your metabolism, which will in turn help you lose weight. However, according to registered dietitian Katherine Zeratsky of the Mayo Clinic, increasing the amount of B-12 in your system, whether through shots or supplements, has not been shown to help with weight loss. Contrary to what some weight loss clinics state, you aren't likely to experience an increase in either metabolism or energy unless you have an underlying deficiency of vitamin B-12. The Linus Pauling Institute, the University of Maryland and the Office of Dietary Supplements all go into detail about vitamin B-6 but do not mention any effects on weight loss.
Considerations
Eating a nutritious, low-calorie diet and exercising regularly are the safest and most effective way to drop pounds. If you are eating a healthful diet, you should be getting enough vitamin B-12 and B-6, which is vital to losing weight in a healthy and safe way. In some cases, however, that might not be possible. For example, if you are a vegetarian or don't have access to foods with adequate nutrition, you could be slightly deficient in both B-6 and B-12. In that case, supplements in the form of a B-complex formula or multivitamin may help. Consult your health-care provider before taking any supplements.
References
- University of Maryland Medical Center: Vitamin B-6 (Pyridoxine)
- Office of Dietary Supplements: Vitamin B-6 -- What is it?
- Linus Pauling Institute; Vitamin B-6; Jane Higdon; February 2002
- University of Maryland Medical Center: Vitamin B-12 (Cobalamin)
- MayoClinic.com; Are Vitamin B-12 Injections Helpful for Weight Loss?; Katherine Zeratsky, R.D.; July 27, 2010
- MayoClinic.com: Vitamin B-12
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