Written by Rachael Link, MS, RD on February 16, 2021 — medically reviewed by Jillian Kubala, MS, RD, Nutrition

Vitamin B12 shots and also supplements room popular amongst those in search of a rapid fix for load loss.

You are watching: How much b12 should you take to lose weight

In fact, part even case that raising your entry of vitamin B12 can assist fight fatigue, boost energy levels, and also speed up your metabolism.

However, research on the potential effects of vitamin B12 on load loss has turned up blended results.

This short article takes an in-depth look in ~ the proof to identify whether vitamin B12 can assist promote weight loss.


*
Share on PinterestCavan Images/Offset Images
Also periodically referred to as cobalamin, vitamin B12 is a water-soluble vitamin that’s essential for several elements of health.

This vitamin is connected in developing DNA and also red blood cells, as well as necessary for brain function, heart health, power production, and an ext (1).

It’s uncovered naturally in many animal products and sometimes included to fortified foods items (1).

Vegans, vegetarians, enlarge adults, and people through digestive problems that have the right to interfere with nutrient absorption might be at a greater risk that vitamin B12 deficiency and also need to complement (2).


Supplements 101: Vitamin B12
summary

Vitamin B12 is a water-soluble vitamin affiliated in several facets of health, including DNA synthesis, red blood cabinet formation, and brain function.


Effects on human body fat and metabolism

Although study in human beings is still very limited, some studies indicate that vitamin B12 could influence body fat and also metabolism.

One testimonial concluded the vitamin B12 plays a an essential role in fat metabolism, noting the a deficiency could be attached to enhanced fat accumulation and weight problems (3).

Another animal study uncovered that significant vitamin B12 deficiency led to a far-reaching increase in human body fat percentage and also cholesterol levels in pregnant mice (4).

What’s more, one animal study confirmed that administering B vitamin to rats fed a high fat diet diminished weight gain and also increased levels of number of enzymes that affect metabolism, compared with a manage group (5).

However, current evidence is lacking, and extr high top quality studies are essential to determine how vitamin B12 may influence metabolism and also body fat in humans.

summary

Some pet studies suggest that a deficiency in vitamin B12 may rise body fat percentage and also alter metabolism. An ext research in people is needed.


Low levels might be linked to obesity

Interestingly, numerous studies have found that having adequate vitamin B12 levels might be associated with a reduced risk of weight gain and obesity.

According come one big study in 9,075 people, having higher blood level of vitamin B12 was connected with a lower risk of weight problems (6).

Similarly, one more study in 976 civilization showed that having actually low levels of vitamin B12 was connected to a greater risk of overweight or obesity (7).

What’s more, a study in 256 youngsters showed that youngsters with lower levels that vitamin B12 tended to have actually a greater body mass table of contents (BMI), which is a measure up of human body size figured out by height and weight (8).

However, save in mind the while these studies show an association between vitamin B12 status and body weight, they nothing take various other potentially contributing factors into account.

Therefore, it can not be concluded the vitamin B12 causes weight loss. Much more research is essential to identify whether vitamin B12 straight affects body weight or BMI.

summary

Some studies show that lower levels of vitamin B12 may be associated with a higher risk that overweight or obesity. More studies are essential to recognize whether other components may likewise be involved.


A vitamin B12 deficiency can lead come megaloblastic anemia, a condition characterized by a low variety of red blood cells the are larger than normal (9).

Megaloblastic anemia can cause a variety of symptoms and also side effects, consisting of (10):

shortness that breathheadacheheart palpitationspoor balancememory loss

That said, being low in vitamin B12 doesn’t always lead come megaloblastic anemia, and many human being may just experience mild symptoms like fatigue (11).

Furthermore, if a deficiency in vitamin B12 may not cause weight gain, it can decrease energy levels and contribute come fatigue, making that harder come stay energetic and control your weight.

Conversely, some studies show that a deficiency in vitamin B12 may cause appetite loss, potentially bring about weight ns if left untreated (12, 13).

If you’re low or deficient in B12, your health care provider will most likely recommend oral vitamin B12 additional or injections to rise your blood levels (10).

summary

Low levels of vitamin B12 can reason megaloblastic anemia, i m sorry is identified by shortness that breath, headaches, and also fatigue. Increasing your vitamin B12 intake have the right to protect against deficiency to protect against these next effects.


Vitamin B12 is discovered naturally in assorted food sources, including pet products favor meat, fish, poultry, eggs, milk, and milk products (1).

It’s also added to many fortified foods, such together breakfast cereals and also plant-based milk like almond, soy, or hemp milk (1).

Vitamin B12 supplements space also available in number of forms, consisting of tablets, capsules, liquids, and also lozenges.

It’s often uncovered in many multivitamin supplements together well.

Those who don’t consistently consume animal products wealthy in vitamin B12 might want come consider adding fortified foodstuffs to your diet or taking a supplement to ensure the their nutritional requirements are met.

summary

Vitamin B12 is discovered in pet products and also fortified foods. The also accessible in supplement kind to help you accomplish your needs.


Vitamin B12 is vital water-soluble vitamin the plays a central role in several aspects of health, including brain function, heart health, and the production of red blood cells and DNA.

Studies display that having adequate blood levels of vitamin B12 might be connected to a reduced risk of obesity in children and adults. Plus, pet research argues that vitamin B12 may impact body fat and also metabolism.

Increasing her intake the vitamin B12 through foods items or supplements can help prevent deficiency, which may improve side effects like low energy levels and also fatigue.

See more: How Many Houses Does Dog The Bounty Hunter Have, When Did Dog The Bounty Hunter Live In Hawaii

However, if you’re already getting sufficient vitamin B12 in your diet and also don’t have a nutrient deficiency, the unclear whether boosting your intake of vitamin B12 will have actually much of an result on load loss.