13 Best Vitamins for Weight Loss
You’re already breaking the sweat with regular productive workouts and a proper diet. One more thing, though – try adding some vitamins for weight loss to your diet. They do the magic, too. And you might just see the results in the shortest time.
Yes – the weight loss journey can be quite intimidating. Vitamins and mineral supplements can make it bearable, though. While these minerals are quite helpful, knowing which ones to take is crucial if you’re to achieve your desired weight loss goals. This list of the best vitamins for weight loss should get you started. Read on.
- What Are Vitamins For Weight Loss?
- Do Vitamins For Weight Loss Really Work?
- Best Vitamins For Weight Loss
- Pros and cons of Vitamins for weight loss
- How to choose the best weight loss vitamins
- Which Weight Loss Vitamins Are Fit For Me?
What Are Vitamins For Weight Loss?
On the outside, weight loss is as simple as taking in fewer calories and burning a whole lot more. However, there’s more involved inside your body. Series of chemical and enzyme reactions, metabolism, digestion, absorption, and excretion are such. Vitamins and other minerals aid all these processes.
Vitamins and minerals act as a cofactor to the enzymatic reaction, hence aiding weight loss. Vitamins B and C, for instance, are crucial for faster metabolism to help break down fats and burn calories, thus possible weight loss.
But that only translates to one thing – a balanced diet. If yours isn’t, you might want to fix it now. Alternatively, taking weight loss supplements could help.
Do Vitamins For Weight Loss Really Work?
On matters of weight loss, not all vitamins serve the same purpose. While some can do the magic, others won’t.
Using carefully chosen vitamins and supplements for weight loss will do the magic. A balanced diet is the best source of these nutrients. If you’re not sure about your diet, throw in some weight loss supplements. They’ll give you that extra boost you need. The following is a list of the best vitamins for weight loss.
Best Vitamins For Weight Loss
Curious already? Keep reading.
1. B Vitamins
B-complex is an essential vitamin for weight loss and metabolism. The group consists of;
- B-1 (Thiamine)
- B-2 (Riboflavin)
- B-3 (Niacin)
- B-5 (Pantothenic acid)
The B vitamins aid in mobilizing fats, proteins, and carbohydrates. Instead of storing them as fat, the body uses them as energy. Is that all? No. B vitamins also help with healthy hair, skin, and eyes.
B-1, for instance, helps in turning carbohydrates into energy, which is essential during exercise and other weight loss activities.
B-5, present in milk, kidneys, and eggs, helps in metabolizing proteins, carbs, alcohol, and fats while also producing red blood cells and steroid hormones. Hence, resulting in significant weight loss.
For B-6, apart from carbohydrates breakdown, it’s also critical in the formation of some brain chemicals.
B-9, on the other hand, is crucial for pregnant women. Apart from the formation of red blood cells, B-9 also aids in fetal nervous system development. Doctors are especially keen to prescribe this to women planning a pregnancy or those already in the first trimester.
The B vitamins need each other to function correctly, and a deficiency in any of them could lead to a disruption of metabolism. Lack of some B vitamins can also cause anemia, abdominal pain, hair loss, depression, and numbness or arms and legs.
Typical foods with B vitamins include;
- lean meat
- whole grains
- dairy products
- some vegetables such as spinach, squash, and potatoes
The easiest way to get the B vitamins is through a balanced diet. You’ll want to start watching your diet if those exercises will bear any fruits at all.
2. Vitamin D
Are you getting enough of it? Vitamin D deficiency is not only linked to obesity but diabetes and cardiovascular diseases too. So, while you struggle with other elements of weight loss, just one thing could stand in your way and subject you to even further risks.
Enough vitamin D helps in blood sugar control and improving insulin resistance in diabetic patients.
Vitamin D will also make your bones stronger through calcium absorption and improve your immune system too.
Research also links adequate vitamin D to preventing depression and developing a positive mental attitude – a critical tool for a healthy diet and weight loss. Make-no-mistake, a healthy diet is crucial, but so is lifestyle changes.
While you could miss out on the required amounts of vitamin D in your diet, try out diet pills that work, vitamin D supplements, perhaps. Better still, you can get it for free, yes – you read that right. Vitamin D is available for free, thanks to the sun. Get out already.
While neither the exact role nor the exact required amounts of Vitamin D in weight loss are known, this study has good news for you if you planned to turn to vitamins to help lose belly fat.
If you’re not an outdoor person, then the following foods should serve you right;
- Fortified cereals
- Cod liver oil
- Egg yolk
Regularly check your vitamin D levels and let your doctor advise on the correct supplements.
Calcium is one of the most plentiful minerals in the body. You probably already know calcium helps with stronger bones and teeth, at least they say that in TV adverts.
Calcium also helps with avoiding osteoporosis that comes with aging. And it doesn’t end there: calcium also helps in maintaining a regular heartbeat, facilitating blood clot, helping with muscle-flexing and relaxing, nerve signaling, and facilitating hormones release.
A 2010 study links enough calcium to weight loss. However, calcium and vitamin D work closely together. Vitamin D helps the body to absorb calcium, so they are both as crucial in achieving your weight loss goals.
So, where can you find it?
Forget the weight loss pills for a second. Dairy products like milk, yogurt, and cheese are excellent sources of calcium. Top it all up with some broccoli, kale, and other dark green leafy vegetables, and you’ll be good to go. Keep it to at least 1,000 mg a day, though. Fortified cereals, orange juice almonds, and seeds are also as good.
Healthy growth and development? Iron will do. Iron is also critical for metabolism, the creation of selected hormones, and the proper functioning of cells.
Get this – iron is also useful in the synthesis of hemoglobin, which transports oxygen in red blood cells to and from muscles and body tissues.
Lower iron levels translate to transport of insufficient amounts of oxygen to the muscles. In turn, muscles with low oxygen content don’t burn as much fat as they should, hence a lower rate of metabolism. You’ll, in turn, feel fatigued, and yes – you won’t lose weight.
Where do you find iron?
Animal and plant sources will do. Fish, meat, vegetables, and legumes are excellent sources of iron. Enough vitamin C and calcium intake are also crucial for faster absorption of iron. Fortified cereals, nut, tofu, and brown rice are excellent sources too.
Careful, though. High doses of iron are toxic. You’ll want to engage your doctor on the correct amounts to take, especially if you opt for supplements.
Magnesium acts as a cofactor in over 300 enzyme systems, such as blood glucose control, blood pressure regulation, facilitating smoother functioning of the nervous system, and keeping bones healthy.
The mineral is responsible for energy production, and metabolism too. Magnesium, therefore, plays a vital role in kicking out obesity or weight gain.
So, what should you eat?
Nuts, legumes, spinach, and avocado will give you the right dose of Magnesium. Bananas, whole grains, and potatoes are also excellent sources.
If those foods are out of your reach, then supplements will do. Be sure to involve a doctor, especially if you have underlying health conditions to avoid possible adverse side effects.
6. Vitamin C
Ever known why doctors recommend drinking warm water with lemon on an empty stomach every morning? I’ll tell you why.
Lemons are among the world’s healthiest fruits. They’re highly rich in Vitamin C, which helps boost immunity, cleanses the liver, and aid in weight loss.
Vitamin C, as a dietary supplement, helps in regeneration and lowering your body mass index. Vitamin C intake coupled up with routine exercises helps in faster body fat oxidation and fighting obesity. As an oxidant, vitamin C helps block damages caused by free radicals.
Vitamin C also facilitates growth and development and further repairs bones, teeth, and tissues.
Vitamin C helps the body to produce collagen – a crucial protein used in making skin, tendons, cartilage, blood vessels, and ligaments.
Are you experiencing bleeding gums, splitting hair, dry skin, nosebleeds, low wound healing rate, gingivitis, and decreased immunity? That’s possibly a sign of vitamin C deficiency.
What should you eat?
Fruits rich in citruses, such as grapefruit, strawberries, orange, and Kiwi; broccoli and red pepper are excellent sources of vitamin C. If you can’t get these, then you should consider supplements. Be sure to involve your doctor.
7. Vitamin E
Vitamin E is yet another excellent addition to the list. So, how does it aid in weight loss? Stay with me.
Vitamin is an antioxidant. Such helps rid the body of harmful free oxygen radicals, that alter DNA structure hence causing mutation and related health problems.
Though it doesn’t burn fat, vitamin C reduces inflammation, stress, and the toxic effects of LDL cholesterol.
So, what are the common sources of vitamin C?
Olive oil, sunflower seeds, nuts, avocado, spinach, and wheat germ will serve you right. You’ll want to go slow on the nuts, though. Consuming too much of them leads to significant weight gain.
If you can’t access these whole food sources, then supplements will give you the extra boost you need. Your doctor should provide more information.
Though technically not a vitamin, fiber is widely known to help with weight loss.
If you are a foodie, weight gain is inevitable. Right? Wrong. Weight loss is often a result of high consumption of cholesterol and overeating. Fiber helps you feel full for a long time hence boosting weight loss.
Because it reduces cholesterol levels, fiber lowers the chance of heart diseases. Enough fiber in your diet also helps slow down the rate of sugar consumption hence controlling the blood sugar levels.
Fiber also improves conditions of the gut for healthy bacteria, hence facilitating easier and faster digestion and nutrients absorption.
So, what should you eat?
Let’s go green. Vegetables, fruits, beans, legumes, grains, and nuts are highly rich in fiber. Keep your daily intake to about 30 g.
Zinc helps in defending against foreign toxic substances. Zinc also helps to develop T-cells, which helps with fighting off viruses. Zinc also aid in blood clotting, taste perception, and maintaining a stable blood sugar level.
But here’s the thing – Zinc helps in maintaining a swift and healthy digestion and metabolism. Hence, breaking down fats leading to quicker and safe weight loss.
So, where do we find Zinc?
Legumes, seeds, nuts, and oysters are excellent sources of Zinc. Watch it, though. You can easily overdose on Zinc and experience adverse side effects. Women aged 19 years and above should keep it at 8 milligrams a day.
If you choose to go the supplements way, be sure to consult with your doctor first.
Omega-3 fatty acids found in fish oil have numerous health benefits. Omega-3 is associated with better skincare and the reduced risk of suffering depression.
Though with split opinions, research also suggests the possibility of Omega-3 helping with weight loss. How?
Omega-3 reduces hunger and appetite, significantly reducing the daily intake of food hence possible weight loss. Omega-3 is likely to leave you feeling full for up to 2 hours. This is especially beneficial to those on weight-loss diets – many of who are characterized by an increased feeling of hunger.
Omega-3 also helps you lose weight by increasing the rate of metabolism, hence leading to more calorie burning, which in turn makes it easier for you to lose weight.
Omega-3 helps increase muscle mass. Because muscles burn more calories, an increase in their mass may cause higher metabolic rates hence faster weight loss.
Consuming fish oil also increases the amount of fat and calories you burn during workouts. Instead of using carbohydrates as a source of energy, fish oil utilizes fats instead.
What should you eat?
Fish – fatty fish like tuna, salmon, mackerel, and sardines. Nut and plant oils can also do the magic. If these are out of reach, then try out fish oil supplements. However, keep it to 3,000 mg a day. Be sure to involve your doctor.
Since the 1950s, chromium has been an essential nutrient under constant scrutiny, thanks to its vast health benefits.
Chromium is known to enhance fat loss and enhance muscle mass. The mineral also helps in curbing increased appetite and reduce cravings, so you get over toxic food, stick to your diet and lose some kilos.
Because chromium enhances insulin action that influences metabolism, fats, and carbohydrates storage, possible effects on diabetes, and effects on weight loss continue to be an area of interest for medical practitioners.
Foods such as fruits, meat, eggs, broccoli, vegetables, spices, corn, and grains are highly rich in chromium. Alternatively, chromium supplements can also serve the same purpose. Keep the dosage to 100-600 micrograms daily, or as otherwise instructed by a doctor.
Probiotics have gained lots of popularity lately, thanks to their vast health benefits, including promoting a healthy digestive system, boosting the immune system, and weight management.
These ‘good’ bacteria are naturally occurring in the body. However, while we have good bacteria, ‘bad’ bacteria could be present too.
When the good bacteria are insufficient, harmful bacteria can find their way to the gut. Such causes many problems, including a possible weight gain. Hence, if you depend on probiotics for weight loss, keep using them for consistent positive results.
Probiotics also help in treating vaginal yeast, diarrhea, irritable bowel syndrome, urinary tract infections, and some intestinal infections.
Yogurt is the best source of probiotics. Other foods such as fermented cheese, pickles, miso, and kefir are also rich in probiotics. The good news is: there is no limit to the amounts you can take. Alternatively, supplements could help too.
13. Green Tea Extract
Let’s twist the rules a little bit; green tea extract is technically neither a vitamin nor a mineral. But, trust me, it’s worth a shot.
Green tea is known to increase energy use and fat oxidation and reducing fat production and absorption.
The popular beverage contains catechins – powerful antioxidants, and a reasonable amount of caffeine. The combination of caffeine and catechins vastly increases energy use.
A 2012 study links green tea to a reduced body weight of overweight and obese individuals by averagely 2 pounds.
Though safe, it’s recommended that you take the green tea extract with some food to eliminate any possible risks. Just like any quick weight loss products, be sure to involve your doctor for the right dosage to take.
Pros and cons of Vitamins for weight loss
Using vitamins for weight loss and metabolism is known to yield pleasant fruits. However, these weight loss tablets have their fair share of both advantages and disadvantages.
- The best products yield good results
- Most of them are cost-effective
- Quality products give better life quality to users
- Increased proteins, energy, and micronutrient intake
- Reduces such complications as poor wound healing
- Could significantly improve health
- They act as a diet jumpstart
- Could be costly if overused
- Could reduce average food intake if not correctly prescribed
- Taking without the doctor’s prescription could cause some health complications
- Possible dangerous side effects.
- Could disrupt natural metabolism
How to choose the best weight loss vitamins
Consider the following when choosing the right vitamins and supplements for weight loss;
1. Do You Need Vitamins?
Before settling on any weight loss vitamins, its crucial to find out if you need one. The best way to do that is to approach your doctor for advice. The doctor’s advice is even more critical if you fall in the following categories;
- Pregnant or might get pregnant soon
- Have an infant under your care: Infants mostly need iron and vitamin D
- Under a restricted diet: Getting some nutrients when a restricted could prove impossible. Be sure to seek the doctor’s advice.
- Older than 50: As you get older, your body may start absorbing less of some vitamins. Your doctor might recommend getting some supplements.
- Have underlying health conditions
2. Shop Smart
After determining that you need vitamins, the following tips will help you choose the right one;
Research: Find out all you can about the supplement, including the uses, benefits, dosage, and risks. Forget the quick weight loss products you see on TV adverts; they could be misleading. Talk to your doctor to clear any doubts.
Check for approval: Check if the product you want to settle for meets all the standard requirements. Ensure the product is safe for consumption.
Seek Clarification from the manufacturer: Call the manufacturer on such issues as the benefits, risks, and the required dosage
3. Involve Your Doctor
Let the doctor call the final shots depending on the following;
- Your expectations
- How much you can take depending on age, gender, underlying health conditions, and the nutrient requirement if you’re pregnant.
- The possible side effects depending on such factors as whether you’re on other medications.
- How the vitamins for weight loss and metabolism fit in your present diet
Which Weight Loss Vitamins Are Fit For Me?
Knowing you need vitamins and weight loss tablets is one thing, but getting the right ones is yet another. Getting diet pills that work is a hassle, but worth every effort.
The best weight loss supplements will not only help you lose weight but also improve your health and general well-being. Get the right one, and you’ll feel more active and alive.
The above list of vitamins should get you going, depending on what’s missing in your diet; and your eating habits. Talk to your doctor before you start using any. Your doctor will give expert advice depending on your medical history, current health, and personal details like age, weight, and gender.
Visit your doctor and get started today. Get the body nourishment you need – you deserve it.
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