Each category works through a different mechanism, carries a different level of clinical evidence, and comes with its own cost and safety considerations, so understanding the distinction matters before choosing one
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Most manage well with fortified foods or a supplement, and the Vegan Society sets out simple oral options that work for the majority without any injection at all
Vitamin B 12 is available only in animal foods (meat and dairy products) or yeast extracts (such as brewer's yeast)
B12 injections are generally considered safe and well-tolerated
The evidence that is currently available is not sufficient enough to suggest that a lack of vitamin B12 has any significant or specific impact on weight, regardless of whether it causes weight gain or loss