Are Vitamin B6 & B12 Good for Weight Loss?

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Vitamins B12 and B6 contribute to weight loss when combined with diet and exercise. B12 helps the body utilize energy more efficiently and higher activity levels mean more calories burned.

B vitamins also affect the metabolism and enable the body to break down fats and carbohydrates more effectively.

Dietary sources of vitamins B6 and B12 may improve overall nutrition, leading to weight loss.

Effects on Weight Loss

Vitamin B12 and vitamin B6 are essential to the body and can help with weight loss when combined with healthy diet and exercise.

According to a study of 15,000 subjects cited by Emma Hitt in Allure magazine, vitamins B6 and B12 reduced the amount of weight gain in obese women. The subjects who took B vitamin supplements gained five pounds over the course of the study, while the women who did not take the B supplements gained 16 pounds.

Both vitamins also have a significant affect on the central nervous system. A diet rich in these vitamins can decrease depression, which may have an effect on emotional eating.

Role of Vitamin B12 in Weight Loss

Vitamin B12 metabolizes certain fats and carbohydrates. It also helps the body convert food to energy efficiently and increases the body's ability to sustain activity for longer periods of time.

Symptoms of Vitamin B12 deficiency include: fatigue, pasty skin, nausea, diarrhea and constipation.

Food Sources of Vitamin B12

It is best to obtain the recommended daily intake of vitamin B12 through dietary sources. Foods rich in vitamin B12 include: whole grains, eggs, fish, meat and liver. B12 Supplements are also available and drug and health food stores.

Role of Vitamin B6 in Weight Loss

According to the International Journal of Obesity, a diet rich in vitamin B6 increases weight loss and stimulates lasting fat loss.

The vitamin is essential to the maintenance of the metabolism. It also aids in the production of red blood cells.

Deficiency symptoms include pale skin and depression.

Sources of Vitamin B6

Vitamin B6 is best attained through diet, but supplements can also be taken. Most supplements labeled "B complex" include the vitamin.

Dietary sources of Vitamin B6 are: fortified cereals, liver, beans, eggs, animal proteins and some vegetables.

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References

  • Rodríguez-rodríguez, E., López-sobaler, A., Navarro, A., Bermejo, L., Ortega, R., & Andrés, P.. (2008). Vitamin B6 status improves in overweight/obese women following a hypocaloric diet rich in breakfast cereals, and may help in maintaining fat-free mass. International Journal of Obesity, 32(10), 1552-8. Retrieved October 12, 2009, from ProQuest Health and Medical Complete. (Document ID: 1574668781).
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