Written by Tracy Norfleet, MD, MBA, FACP, ABOM | Reviewed by Patricia Pinto-Garcia, MD, MPH
Published on June 10, 2024
Key takeaways:
Vitamin B12 is an essential vitamin that your body needs to function properly. You can get enough vitamin B12 from either food or supplements, like vitamin B12 shots.
People with a BMI over 30 can sometimes have low vitamin B12 levels and may need treatment with vitamin B12 supplements.
There’s no conclusive evidence that vitamin B12 shots can cause weight loss.
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Vitamin B12 is an essential vitamin that the body needs to make new cells and tissue, including red blood cells. Your body can’t function properly without enough vitamin B12. And unlike some vitamins, your body can’t make it on its own. That means you have to get vitamin B12 from either food or supplements. Vitamin B12 supplements are available as pills, sublingual tablets, nasal sprays, and shots.
Vitamin B12 supplements are very popular, despite the fact that many people get enough vitamin B12 from their diet. Many people believe vitamin B12 shots can help with a variety of health concerns, including weight loss. But are B12 shots really helpful for weight loss? And do they impact your overall health? Here’s what you should know before getting a B12 shot.
What are the benefits of B12 shots?
There aren’t any proven health benefits of vitamin B12 shots for people who don’t have vitamin B12 deficiency. But vitamin B12 shots are beneficial, and even lifesaving, if you have low vitamin B12 levels.
Vitamin B12 shots are a prescription supplement. They contain high (but safe) doses of vitamin B12 and are administered in a healthcare setting.
You’re more likely to have low vitamin B12 levels if you:
Follow a vegan or vegetarian diet
Have pernicious anemia
Have Crohn’s disease, atrophic gastritis, or celiac disease
Have a BMI over 30
Had intestinal surgery or gastric bypass surgery
Take medications for heartburn or GERD
Are over 50 years old
Are pregnant
Ask your primary care provider about getting your vitamin B12 levels checked if you’re over 50 years old. And also if you’re at risk for low vitamin B12 levels.
If you have low vitamin B12 levels, B12 shots can deliver enough of the vitamin to:
Protect your nerves, brain, and spinal cord
Allow your bone marrow to make red blood cells
Help your body create new cells (make DNA)
Vitamin B12 shots can also be a practical treatment option if you have low vitamin B12 levels. Some people find it easier to keep up with vitamin B12 supplements using B12 shots. Unlike other supplement options, which you need to take every day, you only need one B12 shot every week. Once your vitamin B12 levels get back to normal, you only need one shot a month to keep your levels normal.
Vitamin B12 also plays a role in energy production. When you have low vitamin B12, your body can’t make enough energy. This can impact your overall health and metabolism. Many people notice that they have a lot more energy once they start taking B12 shots. That’s because the body is able to make enough energy, which lessens feelings of fatigue and feeling run down.
It’s important to know that your insurance probably won’t cover B12 shots if you don’t have low levels. If you have normal vitamin B12 levels but want to try a vitamin B12 supplement, oral or sublingual supplements may be a better option.
Vitamin B12 supplements are safe for most people. But it’s a good idea to check with your primary care provider before starting supplements — especially if you have any medical conditions or take prescription medications.
Can B12 shots help with weight management?
There’s no good evidence that vitamin B12 shots can help with weight management.
Studies show that people who have a BMI over 30 or a larger body size can have low vitamin B12 levels. It’s possible that when people with larger body sizes start taking vitamin B12 supplements, they have better energy and are able to keep up with their activity goals. And this may help them to be able to get to a weight that feels best. But there haven’t been any studies to show this direct relationship yet.
It’s a good idea to have your vitamin B12 levels checked if you have a BMI over 30 or have a larger body size. If your levels are low, your healthcare provider can offer recommendations about the best ways to get enough vitamin B12 to get your levels back up to normal.
Are there supplements that can help with weight management?
There’s no solid evidence that vitamins or supplements can help with weight management. But here are some science-backed tips that can help you find a comfortable weight:
Drink enough water. How much water you need each day is based on factors such as your weight, activity level, and health conditions. Staying hydrated keeps your body working efficiently.
Avoid liquid calories. Liquid calories are calories found in drinks such as fruit drinks, soda with sugars, and sports drinks. Calories from liquids can lead to unintentional weight gain.
Get more sleep. Getting enough sleep at night is key to maintaining a comfortable weight. Most adults should get 7 to 9 hours of sleep.
Manage your stress levels. Stress can affect your weight and can also increase cravings for foods that are high in calories, fat, and sugar.
The bottom line
Vitamin B12 is a vitamin that your body needs to function properly. Some people are at higher risk of low vitamin B12 levels. Vitamin B12 shots can restore your vitamin B12 levels if you have a deficiency. This can help you feel better and keep you feeling energized. But there’s no clear evidence that B12 shots can help with weight loss. There’s also no clear evidence that B12 shots have health benefits for people who don’t have low vitamin B12 levels.
References
Baltaci, D., et al. (2013). Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome, and body fat composition; Primary care-based study. Medicinski Glasnik.
Malik, V. S., et al. (2006). Intake of sugar-sweetened beverages and weight gain: A systematic review. The American Journal of Clinical Nutrition.
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