Losing weight can be an uphill battle for so many people. While others are blessed with a speedy metabolism that allows them to eat at will without consequences, others can seemingly do everything right and still see the numbers on the scale climb higher and higher.
If you’re one of these people who thinks they’ve tried every weight loss hack to no avail, there’s probably one you haven’t considered just yet: B12 for weight loss.
Wait, can B12 help you lose weight? If so, how does B12 help you lose weight and what are your next steps to taking advantage of this lesser-known tactic? You’ve come to the right place.
B12 is an essential vitamin with a myriad of health benefits, one of which happens to be weight loss. It boosts energy levels and enhances metabolism, helping you burn more calories at rest.
Learn more about Vitamin B12 for weight loss below.
The Basics of Vitamin B12
Vitamin B12, also known as cobalamin, plays a key role in many essential bodily functions. It supports red blood cell production, DNA synthesis, and proper nervous system functioning. It also helps convert the food you eat into glucose to give your body energy.
Unlike other vitamins, B12 is not naturally produced by the body, meaning it must be obtained through diet or supplements. So, what are some common sources?
Common Sources
Vitamin B12 is primarily found in animal-based foods like meat (especially liver), fish, poultry, eggs, and dairy products.
Those following a plant-based diet will have a hard time getting enough B12, but fortified foods like breakfast cereals and non-dairy milk can be a good source.
That being said, B12 supplements are widely available and are often recommended for individuals who may not get enough from their diet alone, such as vegans or vegetarians. Even those following a meat-heavy diet can benefit from the consistency these supplements offer.
Signs of Deficiency
The problem with B12 deficiency is that the symptoms can be subtle, yet the toll on your body is great. The most common symptoms to watch out for are persistent fatigue, difficulty concentrating, and tingling sensations in the hands and feet.
This deficiency can manifest in more severe issues over time like memory problems or mood changes. That being said, some studies have even found that a vitamin B12 deficiency is linked to obesity. So, let’s narrow our focus to using B12 for weight loss below.
Does B12 Help You Lose Weight?
So, can B12 help you lose weight? It sure can. Perhaps a better question is, how does B12 help you lose weight? We’ll show you the science behind the injections below and discuss whether oral B12 consumption works as well or not.
How Does B12 Help You Lose Weight?
We touched on the B12 weight loss science a bit earlier, but it mostly comes down to metabolism. This is your body’s ability to convert food into energy.
A slow metabolism essentially means you’ll find yourself packing on the pounds a lot easier than someone with a high metabolism. So how does B12 play a role here?
It assists in the metabolism of every cell in your body, especially in the conversion of carbohydrates into glucose. In other words, B12 helps your body convert food into energy more efficiently rather than storing it as fat.
B12 also aids in the synthesis of fatty acids and the production of energy, both of which help you maintain an active lifestyle and burn calories.
There’s another mechanism behind the B12 weight loss results you may have heard about, too - its role in red blood cell production. These cells help transport oxygen throughout the body, and a more oxygenated body means your muscles and other tissues can perform optimally.
This in turn enhances your endurance during physical activities, further supporting you in your weight loss endeavors. You’ll be able to push the limits in exercise to reach your goals faster.
Do You Have to Inject B12 for its Weight Loss Benefits?
B12 weight loss injections are becoming more and more common given their convenience, consistency, and efficacy. These injections deliver the vitamin directly into the bloodstream, bypassing the digestive system. This is especially beneficial for those with absorption issues.
However, they’re not without their downsides. These B12 shots for weight loss can be painful, and they may cause itching, swelling, redness, and in some cases, mild diarrhea. Plus, they’re expensive. So, is there any other way to reap the B12 weight loss benefits?
Yes - most people can get similar results from simply taking an oral B12 supplement. Pills, sublingual tablets, or even fortified foods are all options for maintaining adequate B12 levels.
Not all supplements are created equal, though. We suggest those with methylcobalamin as it’s the most bioavailable form of B12.
How Much B12 to Lose Weight?
You should always follow the specific guidelines on your supplement. But how much B12 to lose weight in general? The recommended daily allowance for most adults is 2.4 micrograms. When it comes to using B12 for weight loss you might want to raise this up a bit.
Supplements often provide B12 in much larger quantities than the daily requirement, sometimes in doses of 500 to 1,000 micrograms or more. The body excretes excess amounts of this water-soluble vitamin naturally, so you don’t have to stress too much about “overdoing it.”
That’s not to say more is necessarily better, though. Again - you should adhere to the dosage guidelines on whatever supplement you end up choosing.
Best Time to Take B12 for Weight Loss
Timing can play a role in how effectively your body uses B12 for energy production - so what is the best time to take B12 for weight loss? We suggest taking your B12 in the morning.
Because B12 helps convert food into energy, taking it earlier in the day can help boost your energy levels throughout the day, which may contribute to increased activity levels and more calories burned.
If you take B12 later in the day, especially in the evening, it could potentially interfere with sleep due to its energy-boosting effects. This will not only leave you tired and groggy the next day but could interfere with your weight loss goals, too.
We also recommend you take B12 with a meal, particularly one with healthy fats, to increase absorption. This will help you get the most efficient uptake of this nutrient.
Additional Benefits of B12 Besides Weight Loss
We know you came here specifically to learn about using B12 for weight loss - but this is just one of the many reasons you should include this essential vitamin in your regimen.
The same oxygen supply mechanism we discussed earlier has more far-reaching benefits than weight loss alone. It can support energy production, cognitive function, and overall vitality.
B12 also plays a key role in maintaining a healthy nervous system through support of myelin production. This is a protective sheath around nerve fibers that ensures efficient communication between your brain and body.
Moreover, B12 combats fatigue and improves mood by supporting serotonin and dopamine production. These neurotransmitters are associated with feelings of happiness and well-being.
All things considered, adding B12 to your wellness arsenal is an excellent decision. The only question is, where can you take the first step towards harnessing the B12 weight loss benefits?
More Weight Loss Tips Beyond B12 Supplementation
Before we wrap up our guide to using B12 for weight loss we do want to mention this is just one piece of the puzzle when it comes to weight management. Here are some additional tips on jumpstarting your journey:
- Prioritize Protein Intake: Protein helps you feel full longer and supports muscle maintenance, which is essential for a healthy metabolism. Eat a higher concentration of protein than fats and carbs if possible.
- Eat Fewer Calories Than You Burn: This is known as a caloric deficit, and it forces your body to burn fat as fuel. Don’t starve yourself, but a modest caloric deficit of 100-200 calories a day can lead to sustainable weight loss.
- Incorporate Regular Exercise: Aim for a combination of cardio and strength training to boost calorie burn and build muscle. The more calories you burn the more you can eat while maintaining a caloric deficit.
- Stay Hydrated: Drinking water before meals can help control appetite and prevent overeating.
- Get Enough Sleep: Poor sleep can disrupt hormones that regulate hunger, leading to increased cravings and weight gain.
- Manage Stress: High stress levels can lead to emotional eating and weight gain. Incorporate stress-reducing activities like meditation or yoga into your routine.
- Eat More Fiber: Fiber-rich foods can help you feel full longer and support digestive health, which is crucial for weight management
You can find additional advice on how to increase GLP-1 naturally in our blog. We have resources on the best fruits for gut health, what vitamins help with bloating, best vitamins for gut health, best tea for gut health, natural alternatives to semaglutide, how much is GLP-1 without insurance, and how to reduce Ozempic side effects.
Final Thoughts on Taking B12 for Weight Loss
So, does B12 help you lose weight? It should be clear by now that taking B12 for weight loss is one of the best ways to support your goals. From boosting metabolism to increasing your energy levels, there are a number of ways this vitamin can help.
Just remember that B12 alone isn’t a magic bullet, and you need to round out your efforts with other measures. However, starting with the right supplement is an excellent step in the right direction.
---
Whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered.
These are expert opinions on lifestyle from professionals who are board-certified physicians, registered dietitians, or healthcare professionals. This content does not represent any medical advice for the prevention or treatment of any medical diseases.