How Much Vitamin B-12 Do You Need?

You've heard some doctors at weight loss clinics are prescribing vitamin B-12 shots and supplements, but aren't sure if you need them? The natural response is to consider trying vitamin B-12 shots or supplements, just to see if they will indeed help you lose weight.

Vitamin B-12 is necessary for the development of red blood cells, proper neurological functions, and the prevention of anemia. Vitamin B-12 is also needed for the production of DNA.

While weight loss clinics claim to have marvelous results from delivering B-12 shots and supplements, there is no hard scientific evidence to back this up. You probably aren’t B-12 deficient (a simple blood test can let you know if you are) and your body is going to store all the extra B-12 until you need it at a future date. Taking extra vitamin B-12 will not improve your metabolism or give you extra energy unless you are anemic –which again, can be proven by a simple blood test. Consult a licensed physician before you get on a B-12 shot or supplement regimen, especially if you already take medications--sometimes vitamin B-12 can reduce the effectiveness of certain prescription drugs.

You can get vitamin B-12 naturally by eating animal products. You don't need to worry at all if you eat meat, eggs, fortified products, dairy products, or shellfish. Vegans—people who do not eat any animals products at all—are particularly susceptible to vitamin B-12 deficiency. Fortified cereals also provide vitamin B-12, making them a good source for vegans.

If you get between 2.6-2.8 micrograms of vitamin B-12 a day, you're probably getting enough. Just one cup of milk plus a suggested serving of fortified cereal can meet your vitamin B-12 needs for the day. Usually people with B-12 deficiencies are actually having trouble using the B-12 they’ve ingested. Your intestines may not be absorbing B-12 or your body might not be releasing B-12 that you've absorbed and stored. Most Americans are not B-12 deficient because they eat a diet rich in animcal products, and their bodies naturally store the B-12 for years.