How Much Vitamin B-12 Do You Need?

You may have heard of people taking vitamin B-12 supplements of shots. 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.

Some weight loss clinics tout vitamin B-12 shots as weight loss tools, but there is no evidence this works. If you think your might be B-12 deficient, ask your doctor for a test; most people have stored enough B-12 to last them for years. Getting a vitamin B-12 shot is not going to enhance your metabolic rate or provide extra energy unless you were truly deficient or anemic, both of which can be proven with a 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.

Natural sources of vitamin B-12 are animal products. If you eat dairy products, shellfish, meat, eggs, or fortified products, you probably get plenty of vitamin B-12. The people who need to worry are vegans--those who don't eat meat, eggs, or dairy products. However, if vegans eat fortified cereals, they probably aren't at high risk of deficiency.

If you get between 2.6-2.8 micrograms of vitamin B-12 a day, you're probably getting enough. You will get enough vitamin B-12 for the day if you eat a simple breakfast meal of a cup of milk and a bowl of fortified cereal. If you have a deficiency, you probably have a problem absorbing B-12 or using the B-12 that your body has already stored. 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.