VITAMIN B12 ENERGIZER SHOTS? UNNECESSARY EXCEPT IN CASES OF DEFICIENCY

Although vitamin B12 injections have a reputation for being a magic antidote for weight loss and fatigue, there is little creditable evidence to support this.  B12 injections can improve energy levels in persons who are B12 deficient but deficiency is relatively uncommon.  According to the 2001-2004 National Health and Nutrition Examination Survey, 3.2% of those over the age of 50 have B12 deficiency. And, there is no evidence that vitamin B12 impacts weight loss.

B12 is an essential vitamin that plays an important role in DNA synthesis, red blood cell development, peripheral nerve integrity, and cognitive function.  When deficient in B12, persons can develop pernicious anemia characterized by fatigue. 

All animal proteins including eggs, meat, fish, and poultry are rich in B12.  Additionally, most wheat is fortified with B12.   In order to for the body to digest the B12 found in foods, first the B12 in foods must be exposed to the stomach’s acids and then it must be linked with a protein made in the stomach called intrinsic factor. 

While rates of deficiency are low, some persons are at greater risk.  As we age, our stomach’s acidity decreases so persons over 60 are more likely to have B12 deficiency.  Also, persons taking medicine for gastroesophageal reflux disease (heartburn) have reduced stomach acidity.  Additionally, a common medicine used to treat diabetes, metformin, is associated with greater risk of B12 deficiency.  Persons who have very limited intake of food sources of B12 such as those who do not consume dairy or animal-based foods as well as persons who have digestive dysfunction such as those with inflammatory bowel disease are also at increased risk for B12 deficiency. 

What to do:  Consume a diet rich in sources of B12 including lean animal proteins such as lowfat dairy, fish, chicken, and lean meat.  If you believe you may be low in B12, consider taking an oral B12 supplement or ask your doctor to assess the B12 level in your blood.  If you are deficient, shots of B12 can be very helpful but, be aware, most B12 shots are not administered to persons who will actually benefit from the supplement.  As long as you have adequate levels, mega-supplementation has no benefit and can be quite expensive. 

Information adapted from article by Consumers Union of United States Inc. for Washington Post found at http://www.washingtonpost.com/national/health-science/vitamin-b12s-reputation-as-an-energizer-exceeds-evidence-deficiency-rate-is-low/2012/04/02/gIQAhxyHrS_story.html