Maybe you’ve heard about the weight loss clinics that say you need high doses of vitamin B-12 to lose weight. Do you need to take supplements, and are the shots truly of value?

Vitamin B-12 is necessary for the development of red blood cells, proper neurological functions, and the prevention of anemia. You also need vitamin B-12 for the manufacturing of DNA.

While weight loss clinics claim to have marvelous results from delivering B-12 shots and supplements, there is no hard scientific evidence to back this up. You probably aren’t B-12 deficient (a simple blood test can let you know if you are) and your body is going to store all the extra B-12 until you need it at a future date. 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. Always get advice from a trusted doctor before you start taking vitamin B-12 shots or self-medicate with mega-doses of B-12, especially asking about the interactions of B-12 and medications.

Natural sources of vitamin B-12 are animal products. You don’t need to worry at all if you eat meat, eggs, fortified products, dairy products, or shellfish. Vegans are the ones who run the highest risk of B-12 deficiency because they don’t eat animal products of any kind. Fortified cereals also provide vitamin B-12, making them a good source for vegans.

The recommended allowance of vitamin B-12 is between 2.6-2.8 micrograms per day. You can get this much in a simple bowl of fortified cereal with a cup of milk. 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. It’s uncommon to find B-12 deficiencies in Americans because of our typical diets (high in animal products) and because our bodies can store B-12 for years.