You set a goal to lose weight. Now the search
begins to find useful tools to help you reach your goal. Perhaps your research
uncovered information promoting the use of vitamin B-12 -- also called
cobalamin -- to boost metabolism and facilitate weight loss. Vitamin B-12 is an
essential nutrient the body requires to carry out three important jobs. It is
needed to support the function of nerves, to make red blood cells and to
synthesize DNA. No scientific evidence exists to support the use of vitamin
B-12 to boost metabolism or help with weight loss.
Vitamin b12 Weight LossVitamin b12 Weight LossVitamin b12 Weight Loss |
Food Sources
Vitamin B-12 comes from animal-derived food
sources like meat, fish, poultry, eggs and dairy products. Nutritional yeast
also contains vitamin B-12. Plants, however, do not provide this vitamin. Foods
fortified with vitamin B-12 include breakfast cereals and milk alternatives
like some soy milk products. Fortified foods are good sources of vitamin B-12,
particularly for vegans, who do not eat any foods that come from animals. Most
people consume enough vitamin B-12 in their diets.
Vitamin B-12 and the Krebs Cycle
The idea that vitamin B-12 will help you lose
weight by revving up your energy stems from its role in a metabolic pathway
called the Krebs cycle, which is involved in the generation of energy. Without
enough vitamin B-12, the Krebs cycle slows down, and the body produces less
energy. Fatigue, weakness and tiredness are symptoms of a vitamin B-12
deficiency because, in part, not enough energy is produced. There is no
scientific evidence, however, that healthy people produce more energy as a
result of taking vitamin B-12 supplements. Excess vitamin B-12 can interfere
with some medications as well.
Vitamin B-12 and Red Blood Cells
B-12 deficiency can cause a type of anemia in
which the red blood cells are large and immature due to an impaired ability to
properly divide. Red blood cells transport oxygen, but in anemia they are
ineffective at doing this. The cells need oxygen to generate metabolic energy,
and when there is not enough oxygen, less energy is generated. As people with
vitamin B-12 deficiency undergo treatment and start producing healthy red blood
cells, they may begin to feel more energetic. This energetic boost happens only
because there was a previous vitamin B-12 deficiency. Evidence does not
indicate that vitamin B-12 supplements increase red blood synthesis, oxygen
transport, energy production or ultimately energy levels in healthy people.
Weight Loss
Eating a balanced diet that moderates portion
size; focuses on a variety of whole, fresh foods instead of processed fare; and
incorporates aerobic exercise with strength training promotes weight loss. The
Centers for Disease Control and Prevention recommends losing weight gradually
at a rate of 1 to 2 pounds per week in order to facilitate change and maximize
your success. Consult with your health care provider before starting a new
weight-loss or exercise program.
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