People who want to lose weight quickly often get shots or pills of vitamin B12. Some people believe that getting more vitamin B12 will make them less tired, give them more energy, and make their metabolism go faster. There have been mixed results, though, in studies that looked at how this vitamin helps people lose weight.
Vitamin B12 is important for the health of your heart, brain, red blood cells, and DNA. A study found a link between having more vitamin B12 in your blood and being less overweight in both kids and adults. Animal tests show that this may also change metabolism and body fat.
If you don’t have enough vitamin B12, you can get it from food or pills. If you get enough vitamins from the food you eat, though, taking extra vitamin B12 might not help you lose weight. There is no proof that too much vitamin B12 can help you lose weight.
What Is The Function Of Vitamin B12?
Vitamin B12 is an important B vitamin. Red blood cells, nerve cells, and the brain all need it to stay fit. B12 is also known as cobalamin. A deficit can happen when this vitamin is not present in the body in enough amounts. Nerve problems that won’t go away can also be caused by not getting enough vitamin B12.
For the same reason as the other B vitamins, vitamin B12 breaks down in water. It could break down in the water and get into the blood. That way, the body can store enough B12 to last for four years. After that, the body gets rid of any extra vitamin B12.
Vitamin B12 is the most important and difficult vitamin we take in. Baking soda fermentation synthesis is the only way to make it in a lab. It is naturally found in animal goods, though.
Foods That Are Good Origins Of Vitamin B12
Clams Are High In Vitamin B12
Eat clams, cooked or raw, on the half shell with a little lemon juice. They are the best way to get vitamin B12. Plus, they have a lot of protein and iron because they come from plants.
Shiitake Mushrooms Are High In Vitamin B12
Shrooms An awful lot of this vitamin can be found in mushrooms. To get enough vitamin B12, though, you need to eat 50–60 grams of dried mushrooms every day. You might be able to reach your goal if you use mushrooms and other veggie choices like paneer and whey milk.
Breakfast Cereals With Vitamin B12 Additives
Breakfast cereal is a great way for vegans to get vitamin B12. There might be different amounts for each brand. Try to find the ones that give you the full daily amount in a single dose.
Salmon Is High In Vitamin B12
This rich fish is very good for you in many ways that are hard to beat. Salmon has many omega-3 fatty acids, which are good for our bodies and make us healthy.
Fish High In Vitamin B12
Trout is a fish that is good for you. There is more than 100% of the vitamin B12 you need for the day in a normal fish. There is a lot of protein, minerals, and B vitamins in trout as well.
Milk Is High In Vitamin B12
You can get a lot of vitamin B12 from milk. It has more calcium and vitamin D, which our bodies need to work well. Stick to skim or low-fat milk and cheese if you’re having trouble losing weight.
Yoghurt Is High In Vitamin B12
Every day, a cup of yoghurt will give you vitamin B12, calcium, vitamin D, and good germs. Pick ones that don’t have extra sugar added.
Ham In Vitamin B12
There are no B vitamins that aren’t found in gammon. It has a lot more salt than most other meats but less fat, calories, and cholesterol because of this.
Eggs Are High In Vitamin B12
Eggs have a lot of vitamin B12, but not as much as meat and fish. A lot of energy is also in them. To get more vitamin B12, mix your eggs with low-fat milk before grilling them.
Chicken Breast In Vitamin B12
It’s cheap, easy, and quick to find chicken. Niacin is a type of B vitamin that helps lower cholesterol. It also has vitamin B12 and a lot of it.
Symptoms Of Not Getting Enough Vitamin B12
- It can hurt your brain and nervous system in a way that can’t be fixed over time.
- You might feel sad, confused, forgetful, or tired if your vitamin B12 levels are a little lower than usual. You can’t tell if you don’t have enough B12 just by these signs.
- You may also lose your hunger, have trouble going to the toilet, or lose weight if you don’t get enough vitamin B12.
- There could be nerve problems, which would cause the limbs to feel numb and tingly.
- Some people may also find it hard to stay balanced.
- If babies don’t get enough vitamin B12, they might move in strange ways, like having face twitches, and their reactions might not work right. Also, they might not be able to eat, be cranky, or grow properly.
- Your brain and nerves could hurt a lot if you don’t get enough vitamin B12.
- People who don’t get enough vitamin B12 are more likely to have psychosis, mania, and dementia.
- Anaemia is another sign that you don’t have enough vitamin B12.
- Most of the time, people with anaemia are tired, have trouble breathing, and their hearts beat in strange ways.
- You may lose weight, have diarrhoea, have pain in your mouth or tongue, and have trouble with your period if you have anaemia.
- Also, people who don’t get enough vitamin B12 are more likely to get sick.
Vitamin B12 And How It Affects Metabolism
While not many studies have been done on people, those that have been done show that vitamin B12 may affect metabolism and body fat. In one study, vitamin B12 was found to be important for breaking down fat. So, not eating enough can make you fatter and more obese. In a different study with animals, pregnant mice that were severely lacking in vitamin B12 had a lot more fat and cholesterol than usual.
Rats that were on a high-fat diet gained less weight when they were given B vitamins. The amount of enzymes that change metabolism went up. But we don’t know enough about it. More good study is needed to find out exactly how vitamin B12 changes metabolism.
