Does vitamin b12 help you lose weight or gain weight?
Does vitamin b12 help you lose weight or gain weight?
Many people wonder if vitamin B12 thins or gets fat. With this definitive guide you will discover it. Cobalamin is a micronutrient that is extremely beneficial for health due to its wide range of properties. On the one hand, it considerably increases vital energy, reducing fatigue and fatigue in everyday life. On the other hand, vitamin B12 promotes digestion, which is particularly important in older people.
In addition, this B-group vitamin is responsible for producing red blood cells in the blood, which in turn transport oxygen to the cell and therefore play a fundamental role in health. They also synthesize DNA, help the nervous system function better and a very long etcetera. And finally, in addition to physical benefits, vitamin B12 improves mood and provides mental well-being.
Not important if vitamin B12 is good for weight loss or weight gain
As you can see, regardless of whether vitamin B12 fattens or slims, what is clear is that it is necessary for our body so that that side effect, totally secondary, should not matter.
This article will deal with the question of whether cobalamin actually helps to lose weight, whether it does, on the contrary, gain weight, or whether either of these two things does not occur and this vitamin has no bearing on it.
There are many doubts about this, so the following provides both the vision and explanation of professionals and experts in nutrition.
Without vitamin B12, brain capacity is lost
Vitamin B12 deficiency is one of the most serious pathologies that exist. This micronutrient is mainly found in foods of animal origin and is usually found in vegan and vegetarian people. The lack of this B-group vitamin in the body generates a wide range of negative symptoms:
Lack of energy
Numbness of arms and legs
And, in the most serious cases. loss of mental faculties.
Vitamin B12 is an absolutely essential nutrient for the body, for both children and adults. The lack of this vitamin B complex is a very serious pathology that can develop cognitive problems. This is indicated by a study published in Neurology, the journal of the American Academy of Neurology.
To carry out the study, a total of 121 people, all of them over 65, were brought together. The first step was to determine vitamin B12 levels in all of them. Participants then underwent a series of memory tests, as well as other cognitive skills. Four and a half years later, they underwent an MRI of their brain; experts measured the brain volume, as well as whether or not there was any brain damage. Well, the experts found that those elderly people with vitamin B12 deficiency had lower scores on cognitive tests.
From this, we can deduce that if there is an effect in relation to our weight, so much so that vitamin B12 serves to lose weight or fatten, that may be the worst of the evils (or a positive point, depending on how you look at it); it is much more important to take cobalamin properly because its functions are much more important than looking thinner or thicker.
Vitamin B12 for weight loss: myth or reality?
In recent years, an increasing number of women and men have paid special attention to their bodies. The media sell a prototype of ideal women and men, so people make great efforts to achieve this ideal of beauty and how far away it is from being healthy.
Well, one of the things that we have been talking about the most is that vitamin B12 injections help to lose weight. The concept, in short, is very simple; these injected vitamin B12 accelerates metabolism, so that the person burns fat more quickly and easily and, thus, lowers weight. Several well-known celebrities have recognized that this nutrient is injected on a regular basis to maintain the line, which only encourages this inappropriate use of this vitamin.
Does vitamin B12 really help you lose weight?
When asked whether vitamin B12 actually thins or not, there is no universal answer.
First, it should be noted that one of the great benefits of this micronutrient is that it significantly reduces the sensation of fatigue and tiredness; therefore, people may feel more energetic to exercise and, in this way, get rid of those extra pounds.
However, there is no evidence that vitamin B12 by itself helps you lose weight, although there are weight loss clinics that offer vitamin B12 slimming treatments.
They point out, and this is true, that this micro-nutrient makes us have more energy and, in addition, accelerates the metabolism, so that they “sell” it as an extraordinary option to lose weight in a simple way. Likewise, it facilitates digestion, although, as we say, this vitamin does not make you lose weight; if you, even full of energy do not perform any physical activity, you will not lose weight. It doesn’t matter if your digestions are easy, but if you continue to eat huge amounts of food and saturated fats, you won’t lose weight either.
However, experts point out that the vitamin B12 injectable thins in people with vitamin B12 deficiency and if their metabolic function reaches levels that make it possible to burn calories, which is not often the case.
In addition, special care should be taken if other medications are taken. Vitamin B12 deficiency is an extremely dangerous pathology for health, but excess vitamin B12 is also a serious health problem. If there are large amounts of this vitamin in the body, it is very likely that the medications will not achieve the desired effect and that adverse effects will occur from both the medication and the B12 excess itself.
When losing weight, it is important to avoid quick and dubious solutions. The most important thing is to live a healthy lifestyle, exercising regularly and following a healthy and balanced diet that includes all the nutrients, B12 and the rest of course.
Those who want to lose weight have it easy, just talk to your family doctor or nutritionist. They may recommend taking more foods rich in vitamin B12, a healthier alternative to injections of this nutrient, as well as making nutritional recommendations of another kind or referring them directly to a nutritionist or endocrinologist.
Foods high in vitamin B12
When it comes to taking vitamin B12, there are several options divided into two large groups. On the one hand, it can be taken “artificially”, with injections or other supplements.
On the other hand, naturally, there are foods that contain high amounts of vitamin B12 and give you more than enough cobalamin in your body. This micro-nutrient is mainly found in foods of animal origin; hence the vast majority of people suffering from vitamin B12 deficiency are vegetarian or vegan. Let’s see what foods to take to keep the right level of cobalamin in your body.
Beef is one of the main sources of this nutrient. Cow’s liver is very rich in vitamin B12; the rest of beef also contains this micro-nutrient, although less than the liver, of course. Meat from other animals is also a good source of this vitamin B group. For example, pork liver pâté. However, its regular consumption is not recommended because it has too much fat and its calorie content is very high. Lamb kidneys are also another source with a lot of B12 and the same goes for chicken breast.
B12 can also be found in large quantities in eggs, one of the world’s most widely consumed foods, cured cheese, skimmed milk and yoghurt.
In addition to meat, this nutrient is also found in certain fish species. The number one in amount of this vitamin is salmon, which is also a very healthy food because it contains a lot of high biological value proteins and Omega 3. Another good option for eating B12 from food is sardines, herring, tuna, sardine or mackerel.
Foods with the highest vitamin B12 content are those of animal origin. This is why deficiencies of this nutrient often occur in vegetarian or vegan people who do not properly supplement themselves with this micronutrient so vital for the proper functioning of the body. There are certain plant foods that contain cobalamin, algae, fungi or soybeans in very small amounts.
Why doesn’t vitamin B12 help you lose weight on its own?
This B-group vitamin plays a major role in the metabolism of fats and proteins. However, it is important to keep in mind that it does not do enough to actually help you lose weight. While it is true that there are people who lose weight by taking vitamin B12 supplements or injections of this nutrient, weight loss occurs because they lead a healthier lifestyle and are more active, not just by taking more cobalamin than necessary, something that is also not suitable for the body, let us not forget.
There are several reasons why vitamin B12 does not actually lose weight.
Water Soluble: This nutrient is water soluble; this is one of the main factors that makes vitamin B12 really not help you lose weight on your own. It is estimated that adults need 2.4 micrograms of this vitamin per day. Both supplements and nutrient injections sometimes contain many more micrograms than is actually needed. In this way, being water soluble, all the amount that the body does not need, simply does not use it, therefore, the amount of cobalamin that we use will be the one we need and we will use it to carry out all the basic functions in which B12 has presence.
Vitamin B12 Supplements: When taking vitamin B12 supplements to lose weight, it should be noted that the dosage stated on the label is not really what the body absorbs. When the supplement is taken, the body ends up breaking the whole multivitamin. Overall, it is estimated that the body absorbs only 2 micrograms of vitamin B12 through supplements. An amount of vitamin B12 that can be more healthily covered with foods rich in this nutrient.
Therefore, vitamin B12 does not help to lose weight by itself. Although it is true that it provides energy and accelerates metabolism, but it is necessary that the person interested in losing weight follow a healthy and varied diet and exercise, as is always advised and before any pathology, plus to lose a few pounds of weight.
What vitamins help you lose weight and how?
Today, overweight is one of the major problems of the 21st century, especially in developed countries. By 2016, more than 1900 million adults worldwide were overweight, and experts say this trend will continue to grow for at least the next 50 years.
To lose weight, a healthy lifestyle is essential. That is, a healthy and balanced diet and, in addition, exercise regularly adapted to your possibilities and fitness, this is a frequency of three or four times a week.
In addition to this, there is also extra help: vitamin supplements. There are some vitamins with very beneficial effects in people who want to lose weight. It is worth noting that in no case are they miraculous supplements that allow you to lose a lot of kilos. Vitamins rather act on the metabolism and appetite.
The following are the best vitamins to lose weight.
B Complex Vitamins
The main benefit of vitamin B is that it accelerates metabolism and therefore the body burns more fat. In addition, this nutrient plays a major role in transforming fat into energy. Vitamin B is therefore extremely beneficial when it comes to slimming, always as an aid, not by itself.
Within the B complex there is a large selection of vitamins that help in this regard.
On the one hand, vitamin B2, which is very effective in accelerating metabolism, is found in almonds, eggs and liver.
Vitamin B5, which helps the body process fat, is found in nuts, wheat germ, and poultry.
Vitamin B6, which accelerates metabolism and regulates the creation of thyroid hormones. It is found in veal and rice bran.
Vitamin B12 can help you lose weight because it makes your metabolism work perfectly and gives you energy, so it doesn’t, but it can indirectly cause you to lose weight.
Several studies have shown that taking 500 milligrams of vitamin C as a supplement every day significantly improves exercise performance and also has a satiating effect. Therefore, it is one of the best vitamins to lose weight because physical exercise has a greater effect on the body and also decreases the sensation of hunger. This vitamin can be taken as a supplement as well as in foods rich in vitamin C: citrus fruits, melon, broccoli and peppers.
A study published in 2009 in the “British Journal of Nutrition” noted that those women who ingested less than 800 milligrams of calcium per day lost more weight when this amount was supplemented with vitamin D. The group of women who took both calcium and vitamin D lost more body weight; and more importantly, the vast majority of this weight loss was fat. Enjoying vitamin D is very simple; just walk every day for 15 minutes to 30 minutes. The sun is the most important source of vitamin D and it’s also a good option for exercise. This vitamin is also found in certain foods such as salmon, spinach and tuna.
Regular consumption of multivitamins produces a great satiating effect and therefore significantly reduces the desire to eat. Another study in the 2008 “British Journal of Nutrition“ showed that people who routinely take a multivitamin supplement are less hungry than those who don’t, both between and after meals.
Therefore, there are vitamins that help to lose weight, and yes, vitamin B12 slims, but, as we have said throughout the post, not just for the simple fact of taking them but for their functions. However, it is important to remember that everything in excess is bad. Therefore, it is useless to take a lot of vitamin supplements because the effect will be counterproductive. Ideally, you should consult with a nutritionist to find out the daily amount that each person needs and adjust your vitamin intake accordingly.
Does vitamin B12 work for weight gain?
The B complex is widely used in sportsmen and women, who see how in certain sports they increase their muscular mass considerably. First of all, we have to say that, in terms of calories, neither vitamin B12 nor other fattening substances. Vitamin supplements are calorie supplements. Another issue is the effect that vitamins have on the body. Multivitamin complexes are very difficult to control because they have specific amounts of each micronutrient. Also, depending on what we eat each day, and combining it with the pills, we may be taking one vitamin as soon as we get to the recommended intake and another we are taking 5 times more.
Thus, if it so happens that this excess is of a micronutrient that whets our appetite, we will gain weight; in this case, cobalamin is fattening, yes, but not because we have eaten it, but because we are more hungry and have not controlled what we eaten. In the same way, taking vitamins that fill us with energy makes us want to exercise and this makes us hungry. If after physical activity we compulsively eat inappropriate foods, we will gain weight, even though we have been exercising and burning calories.
Thus, we can easily see that cobalamin and other vitamins do not fatten or lose weight directly on their own. All of them produce certain effects in the organism that we have to control and that are increased if we take the supplements to the point of creating an excess of vitamins in the organism.
Conclusions: The importance of leading a healthy life
By way of conclusion, anyone who wishes to do so must follow a healthy and balanced lifestyle. On the one hand, follow a healthy, high-calorie, high-calorie, high-sugar, high-fat diet. A healthy diet to lose weight is the Mediterranean diet, with fruits and vegetables at the centre. On the other hand, physical exercise three to four times a week is highly recommended.
High intensity physical activity is not necessary; it is sufficient with activities such as hiking or swimming. The most important thing to lose weight is that the exercise is carried out continuously; it is useless to do four hours of sport once a week, but the success to lose weight is in constancy.
In addition to looking after your physical appearance with diet and exercise, enjoying good mental health is a key factor in weight loss. Stress is increasingly common, both among adults and children; sometimes it is very difficult to reconcile professional or academic life with personal life, which generates a great state of anxiety.
In the vast majority of cases stress leads to a need to eat. Therefore, losing weight is complicated. To enjoy wellbeing and peace of mind, there is a wide range of activities available to everyone, such as tai-chi or yoga; oriental relaxation techniques that help significantly to make a 180º turn towards happiness and positivism.
The most important thing is to lead a healthy lifestyle, both physically and mentally. This makes losing weight easier. It is essential to avoid the so-called miracle diets, which promise to help you lose several kilos in record time. This type of diets are not healthy because in many cases they consist of not eating food, so that the body’s fats are not burned, but basic nutrients for the proper functioning of the body. Thus, once the diets are finished, people recover lost kilos, and sometimes even more, the so-called rebound effect.
Beyond knowing if vitamin B12 slims or fattens, what we have to keep in mind is the other benefits that it presents as well as, of course, knowing how it affects us in order to avoid fattening or weight loss for the effects it may have on each person.