Dietary Sources Of B Vitamins
B vitamins are found primarily in animal food sources and fortified cereals. But many vegetables, fruits, nuts, and legumes contain some amount of B vitamins as well. Here’s a look at the common food sources. You’ll note that many of the foods overlap with other B vitamins.
- B1 : Fortified breakfast cereal, enriched and whole-grain products , wheat germ, pork, trout, black beans, mussels, and tuna
- B2 : Milk and dairy products, fortified breakfast cereals, beef liver, clams, portobello mushrooms, almonds, and chicken
- B3 : Eggs, fish, fortified bread and cereal, rice, nuts, milk and dairy, chicken, beef, turkey, lamb, organ meats, peanuts
- B5 :Meat, avocado, broccoli, kale, eggs, milk, mushrooms, fortified cereals, organ meats, poultry, potatoes, and legumes
- B6 :Chickpeas, beef liver, tuna, salmon, chicken breast, fortified breakfast cereal, potatoes, turkey, fruits , and beef
- B7 :Beef liver, egg yolk, wheat germ, pork, beef, sunflower seeds, sweet potato, almonds, whole-grain foods, sardines, spinach, and broccoli
- B9 :Spinach, beef liver, broccoli, Brussels sprouts, beans and legumes, asparagus, orange juice, peanuts, avocado, dark leafy greens, fortified cereals, and salmon
- B12 :Beef liver , clams and other shellfish, beef, chicken, fish, eggs, milk and other dairy products, and some fortified cereals
Spotlight On Three Of The Bs: Folate Vitamin B6 And Vitamin B12
One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly.
Folate Vitamin B9
Another line of research about folate and two other B vitamins, vitamin B6 and vitamin B12, explores their roles in reducing some types of cancer and heart disease.
Vitamin B6
How To Manage Your Weight During Vitamin Intake
People should monitor weight gain during increased vitamin intake. During some instances, a sudden step-up may impact the bodys system to maintain a healthy weight over a longer period. Similar to a crash diet approach to lose weight, one should be careful when gaining weight too fast. The problem starts when attempting extreme measures to gain weight with supplements. It may not present a sustainable weight management approach.
If your body experiences deficiencies related to vitamin shortages, the system needs to rectify the imbalance. Vitamins and weight gain stay debatable opinions. Researchers aim to develop an understanding of the reaction between the system and additional daily vitamin use. If a person takes too many vitamins, it acts similarly during the overconsumption of medicines. Too much of a good thing creates negative effects. Using vitamin B, for example, requires a balanced approach, especially during the use of vitamin B injections. These injections can become problematic if used extensively.
A person who attempts to lose weight may feel that added nutrients prevents a person from managing their diet. Important to remember that, during some instances, an individual may feel bloated during additional use of vitamins. In addition, if a persons body attempts to tone muscles, it can also increase weight.
Also Check: Do Cherries Have Vitamin C
Add Calorie Boosters To Your Day
Easy calorie boosters are foods you can pour in, mix in, or spread onto foods you like to eat to maximize the number of calories youre eating.
- Pour-ins:heavy cream, olive oil, avocado oil, whole milk
- Mix-ins: granola, oats, ground flaxseeds, shredded cheese, mayonnaise, powdered milk
- Spreads:butter, cream cheese, avocado, hummus, peanut butter
Here are some examples of ways to use pour-ins, mix-ins, and spreads.
- Heavy cream goes well poured into soups, smoothies, oatmeal, or hot beverages.
- Foods like shredded cheese and mayonnaise can be mixed into scrambled eggs.
- Spreading peanut butter or cream cheese on a slice of banana bread adds lots of extra calories.
Can Vitamin Deficiency Make It Hard To Lose Weight
Because your thyroid hormone levels are low, you will become less efficient in your metabolism and may gain more weight. Although lacking Vitamin D can certainly put your body in its poorest state, it has less of an effect on fatigue. Working out or sticking to your weight loss strategy can be adversely affected if you are deficient in this vital Vitamin D mineral.
Also Check: What Do Prenatal Vitamins Help With
The Importance Of Vitamins
When it comes to eating right, you are probably familiar with macronutrients that include fat, proteins and fiber. However, it is the micronutrients that can really dictate how your metabolism functions. In particular, vitamin intake plays a crucial role in how your body functions on a day to day basis. If you do not get all of the right vitamins, in the right amounts, you may experience a number of adverse side effects.
What Vitamins Make You Gain Weight
Vitamin B and iron are in short supply in a small percentage of people, causing weight gain or eating disorders.Thus, it becomes necessary for vitamin types, such as Vitamin B, to be taken for enhancing appetite and food consumption, so eating healthy becomes easier.The vitamin folate helps the muscles gain strength and tone when eaten.
You May Like: What Vitamins Improve Egg Quality
Taking B12 To Lose Weight: What You Should Know
B12 to lose weight? Taking Vitamin B12 for losing weight is sometimes praised as a smart weight loss regimen, but its not fit to help everybody lose weight. The vitamin can counteract a natural deficiency in the body, which, when resolved, can provide boosts in energy and metabolism.
As with anything else, though, its best to understand a weight loss product completely before investing in it, especially when concentrated supplements are in the mix. As far as your health is concerned, theres only one person making the choices that affect the condition of your body.
The best advice is to discuss B12 options with your doctor and speak with representatives from local wellness centers to understand your choice of treatment.
Food Groups Containing Weight Gain Vitamins
Diverse food groups available on the market allow for the sufficient intake of vitamins typical to assist with weight gain. An individual who aims to increase their weight needs to focus on the development of a diet plan aligned with required food groups. The below paragraph provides some indication of food possibilities that contain the mentioned vitamins .
- Vitamin A: Sweet potatoes, carrots, tuna, goats cheese, apricot
- Vitamin C: Cauliflower, strawberries, citrus fruits
- Vitamin B: Salmon, milk, meat, cheese, liver, Spinach, broccoli, beans poultry and avocado
- Vitamin D: Margarines, fatty fish or some spreads, cheese, milk, yogurt, fish oi
Don’t Miss: What Benefits Does Vitamin B12 Have
People Taking Certain Medications
Commonly prescribed medications can lead to a deficiency in B vitamins.
For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, while metformin, a popular diabetes drug, can decrease levels of both B12 and folate (
Summary
Pregnancy, medical conditions, surgeries, genetic mutations, medications, dietary restriction and age can all affect how your body absorbs and uses B vitamins.
While certain conditions make it necessary for some people to supplement with B-complex vitamins, research has shown that taking a B-complex supplement may be helpful even for people who dont have an increased need for these nutrients.
What Are The Side Effects Of Vitamin B Complex
Side effects of Vitamin B Complex are rare because it is water-soluble and excreted through urination. But high dosage intake of Vitamin B complex could lead to some side effects, like:
- Vomiting and nausea.
- Skin conditions like flushing or lesions.
- High blood sugar level.
- Nerve damage and blurry vision due to light sensitivity.
- Excessive thirst due to increased urination.
- Diarrhea and instances of abdominal pain.
- Liver damage .
You May Like: Does Vitamin K Help You Lose Weight
Increased Vitamin Intake From Vegetable/fruit Sources
Over the past several decades, many fresh vegetables and fruits with better quality can be obtained year round due to widespread out-of-season cultivation. This has not only led to an increase in the intake of vegetable/fruit-derived vitamins , but also abolished the seasonal vitamin intake variations. Taking the United States as an example, the per capita consumption of vegetables and fruits showed an increasing trend in the 1970s through the 1990s ,1A), leading to an increase in vitamin C intake since the mid-1960s.
Trends in United States per capita consumption of vegetables, fruits and meats . Data are from the Economic Research Service of the United States Department of Agriculture. Available from: URL: -data-system/.aspx.
B12 And Weight Gain Can Vitamin B12 Make You Gain Weight
While low levels of B12 can lead to weight loss. Some people are concerned that may gain weigh after starting B12 injection. You may gain a few pounds initially because of increased appetite. This is usually short lived and uncommon in our clinical practice. Following an appropriate diet with exercise will help prevent weight gain from happening.
Recommended Reading: What Type Of Vitamins Should I Take For Hair Growth
Vitamin B Increases Energy Levels To Workout
As the B vitamins break down the carbs, fat, and protein in your diet, they also turn that food into energy. If you often feel too tired to exercise, it may not be that youre working too hard or getting insufficient sleep. Instead, it may point to a vitamin B deficiency. A vitamin injection may be just what you need to get yourself up on the treadmill and stay there long enough to make a difference.
Accessibility Of B Vitamins
Most Americans do not have a difficult time meeting their daily B vitamin needs, according to the Academy of Nutrition and Dietetics. These vitamins are found in a variety of different foods, making it easy for you to get the nutrition you need.
Food sources of B vitamins include grains, meat, eggs, beans and leafy greens. These foods are not only rich in these essential water-soluble vitamins, but are also low in calories and are a healthy component of any weight-loss plan.
Read more:How Much Is Too Much Vitamin B Complex?
You May Like: How Often Should You Take Vitamin D3
Vitamin B Relieves Stress & Fights Depression
Several of the B vitamins help manufacture neurotransmitters like serotonin, which helps a person cope with anxiety and stress, and melatonin, which aids in sleep and relaxation. The B vitamins also provide relief from symptoms of PMS and help keep depression at bay. Deficiencies in B vitamins may lead to depression. In case you didnt know, anxiety and depression are often triggers for weight gain, so theres yet another reason to look out for vitamin deficiencies when youre struggling with weight loss.
Does Vitamin B Help With Weight Loss
An essential B vitamin, vitamin B12, aids the healthy functioning of the brain. A few days later, you should start seeing B12 and sugar, which help keep your system going smoothly because they are created by our food. It has been proved that B12s ability to induce weight loss makes it a powerful energy source.
Don’t Miss: How Much Vitamin C Should You Take A Day
Don’t Forget Your Diet
In addition to taking in vitamin B complex for weight loss, focus on adopting a balanced diet. Fill your plate with plenty of fruits, vegetables, whole grains, fat-free or low-fat milk and milk products, lean proteins, and avoid saturated fats and added sugars, per the Dietary Guidelines for Americans 2015-2020. By eating these foods, not only will you be able to meet your weight-loss goals, but you’ll also be meeting your B vitamin needs and enjoying vitamin B benefits.
What Are The Side Effects Of B12 Shots
The good news is there are no big risks associated with taking large amounts of vitamin B12, or taking Vitamin B12 to lose weight. So supplements shouldnt provide negative side effects. And while the vitamin may provide weight loss, your body must first undergo some form of vitamin deficiency for it to make a big difference.
So should you be taking Vitamin B12 to lose weight? To lose weight, theres no better fix than an improved diet and a more active lifestyle. Changing your diet is major, but with smart dieting choices your chance of losing fat increases exponentially.
Call AgeRejuvenation today at to learn more about vitamin injections and how they can help you.
Recommended Reading: What Do Fish Oil Vitamins Do
Can Vitamins Cause Weight Gain
Yes, vitamins can easily lead to weight gain and this is very much true when the vitamin intake is not backed by medical supervision and lacks a scientific approach. Though there are only a few researches that are supporting this case, the truth is unchanged. These studies have found that vitamin fortification, intake of synthetic vitamins, and lessened vitamin elimination lead to quick weight gain. This chance is very high in fortified nations, women , and people with less Socio-Economic Status . However, one should understand that the mere taking of vitamins does not lead to weight gain. There may be many other factors such as improper food, lack of physical activity, and health issues such as less metabolism which may trigger more weight gain with the intake of vitamins.
How B12 Is Administered
If you suspect you have a B12 deficiency, you should get it confirmed through testing and begin researching ways to add B12 to your body. Here are some of the most common regimens:
A Shot or Injection
Patients may be prescribed a B12 injection from a physician to increase weight loss, or, at least, counter the effects of a deficiency .
In this method, a concentrated and higher-than-average dose is administered hypodermically with an injection. This is an especially quick way to get the vitamin straight into the bloodstream, and is typically used to battle megaloblastic anemia.
Read Also: What Vitamins Can Help Regulate Periods
Mechanism Of Excess Vitamins
Many vitamins are known to act as coenzymes or as parts of enzymes responsible for essential chemical reactions, e.g., the synthesis of fat and neurotransmitters. Excess vitamins may also affect the degradation of neurotransmitters and one-carbon metabolism. Therefore, excess vitamins may trigger obesity through multiple ways, including increasing fat synthesis, causing insulin resistance, disturbing neurotransmitter metabolism and inducing epigenetic changes.
Sign Up For Our Free Newsletter
For exclusive health news & discounts!
Gina Balado, Director of Aesthetics
Yvette Suarez, MD / Chief Medical Officer
Emergency Medicine, Fellowship Trained Anti-Aging and Metabolic Medicine, Allergan Trainer for Botox and Fillers
Dr. Yvette Suarez has been on a mission for nearly two decades to serve her clients the best way she knows how and provide them with the tools to feel their healthiest. 15 years ago, she launched Bella Excellence, the first medspa of its kind in Florida, setting in motion a new standard of aesthetic care.
As the daughter of immigrants, Dr. Suarez attributes her success to her parents relentless support and lead-by-example philosophy. She is proud to be the first generation in her family to attend college, obtaining her Doctor of Medicine from the University of Medicine and Dentistry of New Jersey and completing her residency at the Arnold Palmer Hospital in Orlando, Florida.
Whether she is rejuvenating, remedying, beautifying, or bettering peoples lives, Dr. Suarez continues to shoot for the moon at every turnan outlook she adopted from her father at a young age.Even with the demands of a booming practice and two children, Dr. Suarez regularly carves out time to personally train every provider and practitioner who walks through her doors. It is worth noting that Dr. Suarez takes the golden rule of doing unto others as you would like done to you literally when it comes to working with her patients.
Dawn Ericsson, MD / Medical Director
Don’t Miss: When Is The Best Time To Take Centrum Vitamins
Do Vitamin B Supplements Cause Weight Gain
When B vitamins, at a certain dose, are consumed within certain tolerance levels, body fat is likely to be gained. In studies, it has been suggested that high vitamins formulas have a significant impact on infant weight gain, a syndrome associated with obesity that is known to increase the likelihood of development of obesity.
The Missing Component Of Weight Loss Goals
A healthy diet and exercise is the usual recommendation for weight loss. Can vitamins help? Daily vitamins take results up a notch. Vitamins help boost the metabolism, necessary to drop unwanted inches. In fact, vitamins even help convert carbs into energy. B vitamins work best for weight loss. Does a particular B vitamin bring the biggest return on investment?
Also Check: Is Vitamin B12 Good For Tinnitus
Causes Of Excess Vitamin Intake
Until the mid 1930s when the first commercial yeast extract vitamin B complex and semi-synthetic vitamin C supplement tablets were sold, vitamins were obtained solely through natural foods and seasonal changes in diet usually greatly altered the types and amounts of vitamins ingested. For example, the intake of fresh vegetable-derived vitamins might be high in summer but low in winter. However, through evolution, humans have adapted to this seasonal variations in vitamin intake by developing mechanisms to maintain the vitamin homeostasis. While the intake of vitamins is higher in summer, their elimination through sweat and sebum may also increase because the secretion of sweat and sebum is higher in summer than in winter. Moreover, the body can store a certain amount of vitamins when the supply is adequate, which can be used for some time when the intake is inadequate. For example, it will take several months before the first symptoms of vitamin C deficiency appear in a vitamin C deprivation condition. From this point of view, it seems unnecessary to take vitamins everyday, although estimated daily average requirements and the recommended dietary allowances are given .1). Yet over the past several decades, the actual intake of vitamins has been significantly higher than the EARs due to the following causes.
