Vitamin B12 is water-soluble and essential for the proper functioning of the brain and nervous system. This micronutrient also has a role to play in blood cell formation, energy production, and DNA synthesis (1). Its deficiency can manifest in the form of a nervous disorder, anemia, and poor energy levels (2). But how is it related to weight gain? Keep reading to find out!
Symptoms Of Vitamin B12 Deficiency
There are many benefits of vitamin B12 for overall health, which is why its deficiency is a cause for concern. When there is a deficiency of vitamin B12, cell division slows down. Due to this slow cell division, red blood cells are enlarged and destroyed by the immune system. There are several Symptoms Of Vitamin B12 Deficiency (3), (4). They are:
Does Vitamin B12 Lead To Weight Gain Or Weight Loss?
There is very little evidence to suggest that vitamin B12 leads to weight gain or weight loss. Studies associate low vitamin B12 levels with obesity due to slow metabolism. However, people with a normal BMI range showed a negative correlation with vitamin B12 (5). Another study associated obesity in children and adolescents with an increased risk of low vitamin B12 levels (6). Prolonged obesity can lead to the development of insulin resistance as the deficiency disturbs the adiponectin levels. A recent study on US population shows that high serum vitamin B12 levels are inversely proportional to body weight, but the underlying mechanism needs further investigation (7). A study in NewYork states that long-term supplementation with vitamin B12 can lead to less weight gain (8). However, more studies are required to arrive at a conclusion. A 15-year-old boy with macrocytic anemiai A condition in which the bone marrow produces excessively large red blood cells, which results in low hemoglobin. and other clinical conditions, when supplemented with intravenous cobalamini The procedure of injecting vitamin B12 (cobalamin) directly into the vein with a needle or tube so it can quickly enter the bloodstream. , showed an increase in appetite and weight (9). This may have been due to the imbalance in leptin and ghrelin hormones. It is pretty clear that current evidence is inconclusive to establish that vitamin B12 deficiency leads to weight gain. However, low vitamin B12 levels are observed among people with obesity issues.
How To Get More Vitamin B12?
Consuming vitamin B12 foods is the most convenient way to improve its levels in the body. Here are some foods rich in the vitamin, that you can incorporate more of into your diet (4):
Meat and chicken Seafood Eggs Dairy and dairy products Fortified breakfast cereals
Apart from these natural sources, you can also take vitamin B12 capsules, syrups, and health drinks that can help bring your vitamin B12 levels back to normal. But before taking any supplements or medicines, make sure to consult the doctor. Now that you know about vitamin B12 deficiency and how to increase it, let us take a look at what constitutes normal vitamin B12 levels in the next section.
What Are The Normal Vitamin B12 Levels?
The following indicates the different vitamin B12 levels (10):
Above 300 pg/mL – normal 200 and 300 pg/mL – borderline Below 200 pg/mL – deficit
Vitamin B12 Injections Dosage And Frequency
Vitamin B12 is commonly administered through cyanocobalamin injections (11). A study published in PubMed found that 1000 micrograms of 5 to 6 injections every two weeks is the ideal dose as compared to 100 micrograms as it helps your body retain more vitamin B12. However, it is recommended that you consult your doctor for the correct dosage and frequency. A blogger, with possibly undiagnosed Myasthenia Gravis, shares her experience of taking vitamin B12 injections in her personal blog. She excitedly notes, “I have been shocked by my response to the B12 injection, thinking it could be days or months before I would see any results. The first thing I noticed this morning is that there has been a massive reduction in the nerve pain in my leg (i).” Can low vitamin B12 make you tired? As vitamin B12 is required to operate biochemical reactions for energy production, low levels of B12 cause you to feel tired because of lack of energy production. Can low vitamin B12 cause anxiety? Vitamin B12 regulates functions of the nerves. Hence, low B12 levels may cause psychiatric symptoms like depression, anxiety, as well as hallucinations. What is the difference between vitamin B12 deficiency and anemia? There is no difference between B12 deficiency and anemia. In fact, vitamin B12 deficiency leads to anemia as it regulates functions of red blood cells. Do almonds have B12? No, almonds do not have vitamin B12. Can stress increase b12 levels? No. Anecdotal evidence suggests that stress can deplete vitamin B levels in the body, especially vitamin B12. And hence people with anxiety and depression may be more prone to vitamin B12 deficiency. Does beetroot have B12? Yes, beetroot is a rich source of vitamin B12 (and other B vitamins) and is also packed with vitamins A and C (12). Does B12 make you sleepy? No. There are no studies that prove a direct relationship between vitamin B12 levels and sleep.
Illustration: Vitamin B12 Deficiency And Weight Gain – Know The Facts
