What Are The Sources Of Vitamin B12
If you want to get your B12 from fortified foods rather than take supplements, youd have to eat three separate servings of B12-fortified foods, ideally with each serving containing at least 190 percent of the Daily Value on the products nutrition facts label.
Foods sources of B12 include:
- Fortified plant-based meats
Are there any green light foods that contain vitamin B12?
Nutritional yeast is a commonly B12-enriched food source and one of my favorites.
How much nutritional yeast would you need to meet the recommended daily B12 dosage for an adult under the age of 65? It depends on the brand. For instance:
- Braggs: 1 teaspoon three times a day
- NOW: 2 teaspoons three times a day
- Bobs Red Mill: 1 tablespoon three times a day
- KAL: 1 tablespoon three times a day
- Red Star: 1 tablespoon three times a day
- Trader Joes: 1½ tablespoons three times a day
Heads-up that Dr. Fuhrmans nutritional yeast and Frontier Co-ops are unfortified.
Which is better? I discuss this in my video The Best Type of Vitamin B12: Cyanocobalamin or Methylcobalamin.
I take cyanocobalamin as my B12 supplement for two reasons: its high stability and its track record of safety and efficacy.
Methylcobalamin is less stable than cyanocobalamin and is particularly susceptible to photodecompositionthat is, destruction from light exposure. One study found that even up to 2,000 micrograms a day of methylcobalamin wasnt enough to correct vitamin B12 deficiency in one of three vegans tested.
Recap + What To Do Next
If you have any other questions please post them below and I will provide a detailed answer to this frequently asked question portion.
I strongly believe in the use of B12 shots because I’ve found them to be so helpful for many situations.
No, they aren’t a miracle supplement by themselves, but if used appropriately and as part of a comprehensive treatment plan they can be very powerful.
If you have persistent, chronic fatigue, decreased hair loss, depression or suffer from any of the other symptoms listed above you may benefit from B12 shots.
If you are ready to get started you can use this link below:
Now it’s your turn:
Have you used B12 shots successfully in the past?
Did they work for you? why or why not?
Do you have thyroid problems, if so have you tried B12 shots?
Leave your questions and comments below!
References
What Is The Best Time To Take Vitamin B12
When considering how to fit vitamin B12 supplements into your daily routine, there are several factors to consider, whether youre taking supplements for a deficiency or vitamins B12 for weight loss. As Vitamin B12 is renowned for its energy-boosting effects, taking your supplements with food in the morning or early afternoon will help you make the most of their benefits.
However, vitamin B12 is water-soluble, which means that your body will typically excrete any B12 it cannot metabolise, so super high doses dont translate into super health benefits. Instead of taking a high dose in the morning, try spreading your vitamin B12 dose throughout the day to give your body more chance to absorb it.
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Folate And Folic Acid
Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.
Folate is also known as folacin and vitamin B9.
Folate helps:
- the body form healthy red blood cells
- reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies
A lack of folate could lead to folate deficiency anaemia.
Does B12 Speed Up Your Metabolism
Many people believe that a slow metabolism is partly to blame for weight gain, but is metabolism really the culprit, and if so, is it possible to speed up your metabolism and burn more calories? When it comes to speeding up your metabolism, vitamins B12 for weight loss may hold the secret to speeding up this natural phenomenon.
Because vitamin B12 plays a vital role in metabolising the fats, proteins, and nutrients in your food, a deficiency of this essential vitamin may result in inefficient digestion and a slower metabolism. While supplementing with vitamin B12 may not boost the metabolism of people with healthy B12 levels, supplementation can be hugely beneficial for people that are vitamin B12 deficient.
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What Foods Have B12
Vitamin B12 is found in a variety of foods, such as meat, fish, eggs, and dairy products. It is used constantly by the human body to maintain essential functions.
Some of its most crucial functions include:
- Supporting the development of red blood cells
- Strengthening the brain and nervous system
- Enhancing immune reactions and function
Vitamin B12 is present in many foods, but people with certain dietary restrictions may have a higher chance of developing a deficiency. This is especially true for vegetarians, vegans, and those with diets that dont allow many animal proteins in their diet. Even when vitamin B12 is regularly ingested, your body could have trouble processing it and putting it to use if you arent also consuming these proteins.
Im currently receiving the B12 injections weekly and I can say for me, getting them regularly really does make a difference. My increased energy, mood control and iron levels are better when I get them.
Jade, NLW Patient in Coralville, Iowa
When someone suffers a prolonged B12 deficiency, theres a chance that they will develop anemia, a condition characterized by low levels of red blood cells. The body struggles to transport sufficient amounts of oxygen to its various tissues, which can cause debilitating weakness.
Benefits Of Taking Vitamin B12
What kind of diseases and syndromes can vitamin B12 actually help?
As you might expect because the symptoms of deficiency are so diverse, the replacement of vitamin B12 can help a multitude of problems.
Benefits of Vitamin B12 shots and injections:
- Increase energy levels
- Improved sleep at night
- Improved hair growth or decreased hair loss
- Improved immune system
- Improved weight loss
- Improved mood, decreased depressive symptoms and more emotional stability
- Improved concentration and decreased brain fog
- More consistent cortisol levels in cases of adrenal fatigue
The above list is what I have observed and noticed in both patients and myself .
They certainly don’t represent the total spectrum of benefits that you may experience when taking B12 shots but they do cover many of the frequent symptoms that vitamin b12 patients have.
Having used vitamin B12 extensively in my practice with great results I’ve also discovered that certain patients do much better when taking vitamin B12.
In most cases I will recommend vitamin B12 shots to patients who have any of the following medical conditions:
These patients represent a specific subgroup of the population with very special needs and a propensity to develop B12 deficiency that may go undiagnosed.
If you have any of the following medical conditions vitamin b12 shots would be worth considering even for a short trial period.
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Vitamin B12 Deficiency And Weight Gain
How Much Weight Can You Lose With B12 Injections
Theres no solid evidence that vitamin B12 injections aid weight loss. Some weightloss clinics offer vitamin B12 injections as part of their weightloss programs. Proponents of vitamin B12 injections say the shots give you more energy and boost your metabolism, helping you shed unwanted pounds.
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Can You Take Too Much B12
Because vitamin B12 deficiency is such a common complaint and can have disastrous consequences many people believe that taking high doses of B12 can be more beneficial than sticking to the RDI. But is there any truth to this approach, and will you suffer side effects if you take too many vitamins B12 for weight loss?
Thankfully, there is no identified maximum dose of vitamin B12 due to its low potential for toxicity, making it highly unlikely that you can suffer side effects from overdosing on B12. While we recommend sticking to the recommended daily intake set out by the NIH, there is little evidence to suggest that youll suffer serious side effects if you go over the recommended amounts.
Vitamin B12 And Weight Loss: The Relationship
A recent study examined the relationship between serum vitamin B12 and obesity. Results showed that people with higher serum levels of the B vitamin were less likely to be obese than people with lower levels. This association was seen in both obese and non-obese adults. This relationship remained significant after controlling for socioeconomic factors, dietary factors, and the use of dietary supplements. Serum vitamin B12 levels did not differ among men and women in the study.
Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is naturally found in animal products. Meat, poultry, fish, eggs, and dairy products are excellent sources of vitamin B12. Beef liver has the highest concentration of vitamin B12.
Vitamin B12 supports bone health. Deficiency in this vitamin can lead to fragile bones and an increased risk of osteoporosis. Women who consume low levels of this vitamin are more likely to develop poor bone health. A lack of Vitamin B12 may also increase the risk of macular degeneration, an age-related disorder of the central vision. A diet high in this vitamin can help prevent this disease.
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What Should I Know About Zinc And Vitamin B12 Tablets
You should only consume zinc supplements if you have a zinc deficiency. Otherwise, you run the risk of developing zinc poisoning. Compounds such as zinc histidine, gluconate and bisglycinate are most suitable. It is not recommended to take high amounts of medications or other minerals at the same time. The administration should be discussed with a doctor.
Vitamin B1: Recommended Daily Allowances
While there are a number of benefits of vitamin B12 for weight loss, there are a number of disadvantages to the supplement. Although some people are deficient in this vitamin, an intramuscular injection is the fastest way to raise levels. Injecting the vitamin into your muscle tissue every two weeks may increase your intake quickly. You may need more injections every one to three months to keep your levels in balance. It is important to consult your doctor before beginning this treatment, though.
Vitamin B12 is essential for the body, but low levels of the vitamin are linked to obesity. Even though the required amount is small, many people have a high risk of obesity. As a result, supplementing with vitamin B12 is a way to reach your weight loss goals. In addition, taking a vitamin B12 supplement may help reduce your total body fat. But there are no studies proving that taking supplements with vitamin B12 will cause you to lose significant amounts of weight.
While most health insurance plans exclude nutritional supplements, cyanocobalamin is the least expensive. Its bioavailability is poor because it relies on a cyanide molecule to convert to vitamin B12, a process that requires energy. Furthermore, the energy-boosting properties of vitamin B12 may be redundant. But these are still better than no vitamin B12 at all. So what are the benefits of vitamin B12?
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What Are The Causes Of A Vitamin B12 Deficiency
Vitamin B12 deficiency can affect anyone. Those who have an unhealthy and unbalanced diet may not get enough vitamin B12 and develop a deficiency in the long run. There are some risk groups that are frequently affected:
- Vegans and vegetarians
- People after a stomach operation
- People with chronic pancreatitis or type 2 diabetes
- Chronically stressed people
Can I Overdose On Vitamin B12
So far, there have been no reports of anyone overdosing on vitamin B12. The body can usually simply excrete excess water-soluble vitamins via the kidneys. However, when taking dietary supplements, follow your doctors recommendations or instructions. It is best to perform a vitamin B12 test to find out if you need to boost your levels.
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Vitamin B12 Injections And Dosage: How Much Do You Need
So how much vitamin B12 do you need if you use shots or injections?
Well, you actually need much less than oral forms of B12 including sublingual preparations.
This is another testament to the fact that subcutaneous and intramuscular injections are more rapidly absorbed and utilized!
Generally, the dosage for B12 in oral forms ranges from 1,000-5,000mcg taken each day.
Compare that to the dose of methylcobalamin used in shot and injection form which is 5,000mcg taken every 7 days.
So oral forms you need to take 7 times the dose and even at these doses, the oral forms don’t necessarily impact symptoms.
Another advantage of IM and subcutaneous injections is that they provide a more stable release of nutrients into the body .
That means you get a constant release of vitamin B12 into your body which is sustained throughout the week.
This sustained release of vitamin helps prevent crashes that can occur by taking oral medications or especially if an oral dose is skipped or missed.
So where do you inject vitamin B12?
I have successfully used both intramuscular and subcutaneous routes of administration for methylcobalamin.
More recently I prefer the subcutaneous route because you can use insulin needles + syringes and it’s less painful for the injection plus the absorption and results are similar to the intramuscular route.
Where do you inject on your body?
How frequently do you inject into your body?
Do I Need To Take Vitamin B12 Supplements
Unless you have a B12 deficiency or have identified a risk factor for deficiency , theres no need to take a vitamin B12 supplement. Instead, include food sources of vitamin B12 into your diet, says Taylor.
If youre taking vitamin B12 supplements in addition to the vitamin-rich foods youre consuming, you could experience diarrhea, nausea, vomiting and headache. Symptoms of excessive intake are rare since your body will excrete an extra through your urine, adds Taylor.
The best thing to do? Consult with your doctor about a possible vitamin B12 deficiency. A simple blood panel will confirm your vitamin B12 levels and a plan of action can be developed from there.
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What Do B12 Vitamins Do For Weight Loss
Although human research on the effects of Vitamin B12 is limited, some studies have found evidence that B12 could affect body fat, potentially meaning vitamins B12 for weight loss could be your next diet boost. One review of multiple studies concluded that Vitamin B12 is key to metabolising fat, noting that deficiencies were linked to fat accumulation and obesity.
Other studies have corroborated this link, as an animal study found that severe vitamin B12 deficiency led to significant increases in body fat and cholesterol levels in pregnant mice. Similarly, one study found that administering vitamin B12 to rats on a high fat diet reduced weight gain, seemingly indicating that the vitamin could improve weight loss.
What Is Vitamin B12 1000 Mcg Used For
Vitamin B12 is taken by mouth to treat and prevent vitamin B12 deficiency, a condition in which vitamin B12 levels in the blood are too low. Vitamin B12 is also taken by mouth for memory loss, Alzheimers disease, to slow aging, and to boost mood, energy, concentration, mental function, and the immune system.
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Vitamin B12 For Weight Loss
Vitamin B12 is one of the essential B vitamins that help support a healthy nervous system. B12 works by converting the food we eat into sugar and other types of fuel that keep the body running smoothly.
B12 is often associated with weight loss because of its ability to boost metabolism and provide lasting energy. The vitamin doesnt work this way with everyone, though. And to feel the full effect, your body must first have a B12 deficiency.
According to the University of Maryland Medical Center, B12, or cobalamin, is an especially important vitamin for maintaining healthy nerve cells, and it helps in the production of DNA and RNA, the bodys genetic material.
B12 works with other B vitamins to produce red blood cells and help iron work its way through the body.
A B12 deficiency can be counteracted with a dose of the vitamin, causing energy levels to regulate and the metabolism to work harder to burn up fuel. The result is weight loss when the deficiency is mitigated, but adding B12 to a body with sufficient levels doesnt really increase natural effects.
