Better metabolism, better digestion, and an in-sync melody of the vitamins and minerals within can help the dieter reach their weight loss goals a bit quicker and safer. Keep in mind that vitamins should be obtained from natural food sources and vitamin supplements are just that - a safety net to help the body meet the daily requirements. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Best Food Sources for Vitamin B12 - Reference Guide for Daily Nutrition

A healthy diet incorporates essential vitamins and minerals which can assist the dieter with better weight loss results. Because dieters generally restrict calories, vitamin supplements may help ensure better nutrition and a more efficient metabolism.

Vitamin B12 Daily Recommended Amount μg/d (daily micrograms):

Infants & Children:


0 to 6 months old - 0.4


7 to 12 months old - 0.5


1 to 3 years old - 0.9


4 to 8 years old - 1.2

Males:


9 to 13 years old - 1.8


14 to 18 years old - 2.4


19 to 30 years old - 2.4


31 to 50 years old - 2.4


51 to 70 years old - 2.4


Over 70 years old - 2.4

Females:


9 to 13 years old - 1.8


14 to 18 years old - 2.4


19 to 30 years old - 2.4


31 to 50 years old - 2.4


51 to 70 years old - 2.4


Over 70 years old - 2.4

Pregnancy:


14 to 18 years old - 2.6


19 to 30 years old - 2.6


31 to 50 years old - 2.6

Lactation:


14 to 18 years old - 2.8


19 to 30 years old - 2.8


31 to 50 years old - 2.8

Natural Food Sources Containing Vitamin B12:

A lot of meat products including liver, kidney, fish, pork, lamb, beef. Also free range eggs, cheese, milk and fortified brands of cereals.

Vitamin B12 Nutrition Benefits for the Body:

General -Necessary for DNA synthesis. A detoxifier, helps regenerate bone marrow and red blood cells; contributes to healthy myelin sheath. May protect against some forms of cancer, anemia, learning imbalances, and fight fatigue.

Therapeutic Uses for Vitamin B12: Combatant for postnatal depression; stabilizing menstruation flows and discomfort. Detoxifies cyanide found in foods; detoxifies inhaled second-hand smoke. Appetite stimulant.

Vitamin B12 Deficiency Symptoms:

Tongue may be sore and/or appear smooth. Individual with deficiency may experience tremors, psychosis, anemia and menstrual disorders.

Vitamin B12 Offenders:

- Sunlight

Health Warnings for Vitamin B12:

Strict vegetarians, heavy alcohol users, individuals who take sleeping pills on a regular basis and women on the pill are at an increased risk for developing Vitamin B12 deficiency.

Health Notes Regarding Vitamin Deficiencies:

Fad dieting, fasting, liquid dieting and yo yo dieting may effect your body's balance and leave the dieter deficient in certain vitamins and minerals. In that event, it will be more difficult to drop pounds and to feel like exercising due to fatigue. If you have been dieting for a long period of time and feel under the weather, or like you are locked in a mental fog, get with your doctor for a professional evaluation.

Vitamins & Minerals That Affect Weight, Weight Loss, Weight Maintenance & Overall Health

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Vitamin B12 - Cobalamin - Reference Guide for Daily Nutrition