What vitamins do I need to lose weight?
We have some fantastic news for you if you’ve been dreaming about taking supplements to lose weight: There are a few vitamins out there that will help you meet your goals for weight loss. As you probably already know, no single vitamin can be a weight loss magic pill. Still, it can be particularly beneficial to consume the vitamins in whole foods, according to dietitian Keri Glassman of Nutritious Life. “Vitamins that naturally act as antioxidants in the body that help minimize inflammation are filled with a diet rich in whole foods,” she says, adding that supplementing vitamins can’t hurt. Click here now to learn more.
Keep in mind that a healthy vitamin intake is just one piece of the weight-loss puzzle. Shedding extra pounds can cut your risk of diabetes, heart disease, stroke, and joint pain by 50 percent, so it’s no wonder more than half of us say losing weight is our top health goal. The great news: You can pare those pounds and keep them off without going hungry by using the latest research-backed steps to weight-loss success.
How Vitamin And Mineral Supplements Aid Weight Loss
Weight loss is a simple equation on the surface – fewer calories in and more calories out. But there are hundreds of enzymes, reactions, biochemicals, and cells working non-stop within your body to keep your metabolism, digestion, absorption, excretion, and other functions of your body alive. Also, these functions are co-supported by vitamins and minerals from micronutrients.
The breakdown of fat requires vitamins B2, B3, and C, and metabolic reactions require magnesium minerals. So, by acting as a cofactor to a specific enzymatic reaction in the body, vitamins and minerals play a vital role in aiding weight loss.
Now, the problem is that most of us are on an imbalanced diet. High-protein, low-carb, or high-fat diets may work, but you are also depriving the body of a particular food group. And every food group has something or the other to offer, including essential micronutrients (vitamins and minerals). So, the bottom line is, you must take vitamin and mineral supplements to replenish micronutrient stores. Let’s get started with the list of vitamins and minerals for weight loss.
Move on over, cold and flu season; Vitamin C has another job, and it’s keeping your energy levels up to facilitate a high-functioning metabolism. While C is another vitamin that helps convert glucose into energy, it’s also an antioxidant that blocks damage from free-radicals, which are the by-products left over when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues, forming collagen, repairing damage to cells caused by aging, and reducing stress.
Vitamins to Lose Weight – Vitamin C
Glassman says studies have shown that people who aren’t getting enough vitamin C might be more resistant to weight loss than people with adequate levels. So supplementing vitamin C is possible there (or you can always munch on an orange or two!). However, she also says more doesn’t always equal better; because vitamin C is water-soluble, any extra will leave your body after using the restroom. In short: When using vitamin C for weight loss, don’t overdo it! But if you feel that you’re not getting enough, here are a few one-a-day vitamin C supplements you can take.
Most people have driven by those weight-loss clinics in strip malls that tout B12 shots for quick weight loss. While the efficacy of B12 causing direct, immediate weight loss is debated, B12 does help your energy production by better converting food into energy. As we all know, more energy = more desire to work out and continue eating well. It’s usually found in animal protein from fish, chicken, and beef as a water-soluble vitamin. B12 also creates red blood cells and is a crucial vitamin for helping you maintain appropriate iron levels, as those who are severely deficient in Vitamin B-12 are likely to be anemic.
Did you know that Vitamin D plays a role in helping your body determine whether or not to burn fat or store it?
When the body lacks and has Vitamin D, its parathyroid hormone(or PTH) increases, leading to your cells’ converting sugars into fat instead of energy.
A study from 2009 suggests that if you increase your Vitamin D levels when starting a low-calorie diet, you’ll lose more weight, including in that stubborn belly region (3).
To get the daily recommended dose of Vitamin D, spend a few minutes outside in the sun or take a supplement. I recommend this brand by NatureWise (or check out the one below that also contains calcium).
Vitamin D also helps your body absorb and use calcium, which has its weight-loss benefits. )
In a perfect world, we would get enough vitamins from the food we eat to reach optimal nutrition and achieve healthy body weight. However, We certainly don’t live in a perfect world, so this is why Glassman believes that vitamin supplements can work as “insurance” for a balanced diet. Though we should certainly strive for getting as many vitamins as possible through food, there are a few specific vitamins that could help with weight loss — and they’re worth keeping in mind.
Necessary: Always check with your doctor before starting a new supplement.
If you are a vegan or lactose intolerant or do not like dairy, chances are you are deficient in calcium. Calcium is mainly required for the growth and strength of the bones. It is also an essential factor in aiding weight loss.
When there is more calcium bonded to fat cells, more of it is used to burn fat for energy. Plus, adequate calcium in the body also helps make you feel full for a long duration.
Want to boost your metabolism? Then, taking magnesium supplements is a must. Magnesium acts as a cofactor for more than 300 enzymatic reactions in the body. Apart from being directly involved in fat loss by kick-starting metabolism, it also helps strengthen the bones, regulate blood sugar and blood pressure, and improve brain function.
The whole food sources of magnesium are nuts, dark green leafy veggies, legumes, etc. If you are on a Keto or high-protein diet, chances are you are not getting enough magnesium from different veggies and legumes. In that case, you must take magnesium supplements to lose weight.
Vitamin E is a powerful antioxidant. Antioxidants help scavenge the harmful free oxygen radicals in the body. These oxygen radicals can alter the DNA structure, leading to mutation and various health problems. Though vitamin E does not burn fat, it reduces stress and inflammation and the harmful effects of LDL cholesterol.
Whole food sources of vitamin E are olive oil, nuts, sunflower seeds, avocado, wheat germ, spinach, etc. If you tend to over-consume nuts, it is safe to take vitamin E (as consuming too many nuts can lead to weight gain). You can also take vitamin E supplements to give your health an extra boost.