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Taking B6 & B12 to Lose Weight

By Erin Beck ; Updated July 18, 2017

Some people who have deficiencies in vitamin B6 or vitamin B12 may receive injections to bring their vitamin levels back to normal. Some weight-loss clinics also offer these injections, claiming that they boost energy or stimulate the thyroid. According to MayoClinic.com, injections aren't likely to give you energy unless you're deficient. However, getting enough vitamin B6 and vitamin B12 during dieting is helpful because B vitamins help the body gain energy from food.

Get vitamin B6 and vitamin B12 from dietary sources. Vitamin B12 is found in eggs, meat, poultry, shellfish, milk, and milk products, according to the National Institutes of Health. Vitamin B6 is present in beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals.

Consider supplementation if you aren't getting the Recommended Dietary Allowance, or RDA, for vitamin B6 and vitamin B12. Mild deficiency of vitamin B6 is common, according to MayoClinic.com. Deficiency of vitamin B12 is much less common.

The Food and Nutrition Board at the Institute of Medicine recommends adults get 2.4mcg per day of vitamin B12. Men ages 19 to 50 should get 1.3mg per day of vitamin B6 and men over age 50 should get 1.7mg of vitamin B6. Women ages 19 to 50 should get at least 1.3mg per day of vitamin B6 and women over age 50 should get 1.5mg a day.

Keep vitamin B6 intake to under 100mg a day. Excessive doses of vitamin B6 can cause neurological disorders and numbness, according to the National Institutes of Health. No upper limit is set for vitamin B12, but stay close to the RDA.

Reduce calories and increase exercise to lose weight. Vitamin B6 and vitamin B12 won't aid your weight loss efforts if you don't burn more calories than you consume.

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