Does B12 Help With Weight Loss – The prevalence of overweight and obesity is on the rise these days. About 39% of adults worldwide were overweight in 2016, according to a WHO report.
These include obese adults, who make up 13% of the world’s population. The problem of being overweight is therefore quite common. It can lead to health complications such as heart problems, diabetes, orthopedic problems, etc. Obesity problems spread like a pandemic are forcing several researchers to look for healthy dietary components to help lose weight.
Does B12 Help With Weight Loss
In modern times, when many people strive to maintain a healthy body weight, they follow numerous diets and exercise regimens to shed excess pounds.
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In addition, there are other measures that help with weight loss. These include acupuncture, acupressure, hypnotherapy, massage therapy, weight loss creams, weight loss pills, dietary supplements, etc.
However, your food and physical activity regimes are most important. Therefore, when following any diet or food plan, it is essential to understand the role of different nutrients and vitamins in your weight loss journey.
Previous studies show that certain minerals and vitamins help with weight loss. These include calcium, magnesium, iron, B complex vitamins, vitamin C and vitamin D.
According to recent studies, vitamin B12 has been linked to obesity. This is mainly because it plays a role in improving metabolism, energy supply, etc. However, whether vitamin B12 helps to lose weight or not is still confusing for many people. Therefore, this article will help you to know the connection between vitamin B12 and weight loss.
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Vitamin B12 is a water-soluble vitamin naturally present in some foods, added to others, and available as a dietary supplement and prescription drug. Because vitamin B12 contains the mineral cobalt, research suggests that compounds with vitamin B12 activity are collectively called “cobalamins.”
Vitamin B12 is essential for your body in many ways. For example, your body needs vitamin B12 for the development, myelination, and function of the central nervous system.
In addition, it is essential for healthy red blood cell formation and DNA synthesis. In addition, it helps break down food for energy. It can also speed up metabolism and help fight fatigue. In addition, it is also involved in the breakdown of a protein called homocysteine. Therefore, it reduces the risk of heart diseases associated with high homocysteine levels.
Recommended daily doses of vitamin B12 depend on the age of the individual. However, the doses are slightly different for pregnant and nursing mothers. According to recent research, the RDAs are:
Vitamin B12 & Weight Loss
According to the Institute of Medicine (IOM), the main criteria that help establish the RDA for adults are the amount needed to maintain a healthy hematological status and serum levels of vitamin B12. Adequate intake for infants aged 0 to 12 months is equivalent to the average intake of vitamin B12 in healthy breastfed children.
Although few human studies demonstrate the role of vitamin B12 in obesity and weight loss, some studies show its positive effect on body fat and weight.
For example, a study in rats suggests that vitamin B12 deficiency can increase total body fat. Another cross-sectional study shows that obesity and overweight are risk factors for vitamin B12 deficiency. However, scientists and experts believe that more studies are needed to establish a direct link between vitamin B12 and obesity or weight loss.
Based on an analysis of current studies, it is clear that vitamin B12 can affect weight in several ways. Some ways may be more direct, such as increasing metabolism and energy levels. On the other hand, some may be indirect, such as reducing stress. So let’s look at the relationship between vitamin B12 and weight loss.
Does B12 Help You Lose Weight
Your metabolism plays a key role in weight management. According to Harvard Health, if your metabolism is “high” (or fast), you burn more calories at rest and during activity. In contrast, a person with a “low” (or slow) metabolism burns fewer calories at rest and during activity.
Vitamin B12 acts as a key to the activation of succinyl-CoA, an essential component of the Krebs cycle. The Krebs cycle is a cellular process that produces energy during aerobic respiration. It enables the consumption of oxygen and the subsequent production of carbon dioxide and water in the cells. According to studies, vitamin B12 deficiency disrupts the process, increasing your body’s fat stores for energy and causing excessive fat gain.
Studies also suggest that vitamin B12 also aids in the metabolism of fatty acids and proteins. A lack of vitamin B12 therefore leads to low energy levels and thus hinders weight loss efforts.
Vitamin B12 helps form hemoglobin in red blood cells. Thus, its deficiency can lead to anemia, a condition with low levels of red blood cells.
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As a result, the body may have difficulty transporting oxygen to different parts of the body. As a result, it will lead to fatigue, weakness and shortness of breath. This will hinder the effort you are putting into your weight loss journey.
Vitamin B12 helps maintain brain health and nerve function. Its deficiency can trigger existing conditions such as anxiety and depression.
Your nerves have a protective covering called a myelin sheath. Vitamin B12 is essential for the formation of myelin. According to research, vitamin B12 deficiency causes damage to the myelin sheath. Severe deficiency can even cause permanent damage.
Vitamin B12 can also help reduce stress. Research indicates that adequate levels of vitamin B12 can positively affect patients with depression.
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Lack of vitamin B12 leads to fatigue and weakness. In addition, it affects the respiratory and circulatory systems, which play a vital role during exercise. A lack of vitamin B12 will therefore make your exercise and physical activity less effective. It may also be difficult to perform physical activities and exercise for extended periods of time.
In addition, prolonged inactivity can cause metabolic problems. It can affect the body’s metabolic flexibility. It refers to how efficiently the body switches from using carbohydrates to using fat as energy for the body. Additionally, when the body has a healthy metabolism, it will use fat for energy.
Otherwise, it will have difficulty mobilizing fat stores, which will lead to muscle reduction and fat storage. Vitamin B12 deficiency can therefore sabotage weight loss efforts.
As vitamin B12 plays a key role in cell production, it helps support healthy skin, hair and nails.
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In addition, low levels of vitamin B12 can cause various dermatological symptoms, including hyperpigmentation and nail discoloration. In addition, it can lead to hair changes, vitiligo (loss of skin color in places) and angular stomatitis (inflamed and cracked corners of the mouth).
Vitamin B12 plays a vital role in the formation of red blood cells. Studies suggest that low levels of vitamin B12 reduce the production of red blood cells and prevent their development.
When vitamin B12 is deficient, your red blood cells become enlarged, making it difficult for them to move from the bone marrow to the bloodstream, causing anemia.
Anemia limits the ability of red blood cells to carry oxygen to your vital organs. As a result, it can lead to fatigue and weakness. In addition, it can lead to breathing difficulties. However, vitamin B12 can improve the condition by increasing the number of red blood cells.
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Vitamin B12 helps support bone health. A study of 2,500 individuals shows that people with vitamin B12 deficiency had low bone mineral density.
Bones with reduced mineral density can become brittle and fragile over time, leading to an increased risk of osteoporosis. Additionally, other studies show a link between low levels of vitamin B12 and poor bone health, especially in women.
Macular degeneration is an eye disease that mainly affects your central vision. Maintaining adequate levels of vitamin B12 can help prevent the risk of age-related macular degeneration.
A study of 5,000 women aged 40 and older concluded that supplementation with vitamin B12 and folic acid and vitamin B6 may reduce this risk. However, more studies are needed to fully understand the role of vitamin B12 in promoting vision health and preventing macular degeneration.
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Vitamin B12 plays a vital role in the synthesis and metabolism of serotonin, the chemical responsible for mood regulation. Thus, a lack of vitamin B12 can lead to low levels of serotonin, which causes depression.
The daily requirement of vitamin B12 for the average adult is 2.4 mcg. It is 2.6 mcg for pregnant women and 2.8 mcg for lactating women. Excess vitamin B12 is stored in the liver for future use.
A small amount is lost through excretion. So it can take up to a year of insufficient intake before deficiency symptoms appear.
Older people are also more likely to be deficient because they do not produce enough hydrochloric acid to absorb vitamin B12 from food sources.
Does B12 Help With Belly Fat
You can also be deficient without showing any of the above symptoms. Also, long-term deficiency can lead to loss of taste and smell, joint pain, etc.
Research suggests that vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs and dairy products.
Additionally, fortified breakfast cereals and fortified nutritional yeast are readily available sources of vitamin B12. Some of the healthy foods that contain vitamin B12 are:
Most sources of vitamin B12 are of animal origin. Therefore, vegans and vegetarians may need supplements to meet their vitamin B12 requirements.
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In addition to natural sources of vitamin B12, you can also take its supplements and injections. In them, vitamin B12 is available in free form, which facilitates its absorption.
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