People often think vitamin B12 deficiency and weight gain are linked. But how true is this assumption? Before we go ahead, let us learn about some of the physiological functions of this vitamin, which is also referred to as cobalamin.
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!
StyleCraze Trivia Karl Folkers and his team discovered vitamin B12 (anti-pernicious anemia factor) in 1947. G.R Minot and W.P Murphy initiated the research in 1926 while working on pernicious anemia (an autoimmune condition).
In This Article
Symptoms Of Vitamin B12 Deficiency
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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:
- 1. Chronic Fatigue – Vitamin B12 deficiency can cause a persistent feeling of exhaustion and tiredness.
- Incontinence – Due to vitamin B12 deficiency, the bladder is incapable of holding urine, and leakage occurs.
- Shortness Of Breath – Shortness of breath or slow breathing is mainly caused due to B12 not being properly absorbed by the body.
- Forgetfulness – Forgetfulness is a common symptom that occurs when the neurological system is deprived of vitamin B12.
- Hallucinations And Psychosis – Extreme symptoms that can occur due to vitamin B12 deficiency are hallucinations and weak mental conditions.
Related: Benefits Of Vitamin B For Hair Growth & Its side effects
Does Vitamin B12 Lead To Weight Gain Or Weight Loss?
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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. 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).
Related: 9 Most Common Nutrient Deficiencies & How To Prevent Them
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 anemia and other clinical conditions, when supplemented with intravenous cobalamin, showed an increase in appetite and weight (9).
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.
StyleCraze Trivia The daily recommended dosage of vitamin B12 for people over 19 years is 2.4 mcg (4).
If you are experiencing any of the vitamin B12 deficiency symptoms and weight changes, scroll down to see what the best sources of vitamin B12 are that you can include in your meals.
Related: 5 Essential Vitamins Which Will Help You Grow Taller
How To Get More Vitamin B12?
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The best and natural way to get vitamin B12 in your body is to eat foods that contain it. Foods rich in vitamin B12 include (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.
The nervous system and blood circulation depend on vitamin B12. Hence, inadequate levels of this vital vitamin may lead to chronic fatigue, forgetfulness, or hallucinations. Vegetarians are more likely to be deficient in vitamin B12 as plant-based foods have low levels of this vitamin. A common belief among the masses is that low vitamin B12 levels may lead to weight gain. However, there is very little data to suggest a link between vitamin B12 deficiency and weight gain. Generally, individuals with a high BMI may have low vitamin B12 levels. Consult your healthcare professional if you observe unexpected weight gain to figure out the cause.
