Losing weight is not as easy as missing some magic pills. But there are some vitamins you can take to make sure your body is working as efficiently as possible for weight loss. A balanced diet can meet most of your needs for vitamins and minerals.
If you follow a limited diet, on the other hand, adding a few safe vitamin supplements could provide the extra boost you need to stay on track with a healthy weight loss diet.
In terms of weight loss, all vitamins are created equal. Read below to find out which vitamins can help you lose and maintain excess weight.
1. Vitamins B
Vitamins B include:
- thiamine (B-1)
- riboflavin (B-2)
- niacin (B-3)
- pantothenic acid (B-5)
- pyridoxine (B-6)
- biotin (B-7)
- folic acid (B-9)
- cobalamin (B-12)
These vitamins are essential for a fully functional metabolism. The main function of B vitamins is to help your body metabolize carbohydrates, fats and proteins and use the energy stored in food.
Thiamine, for example, helps the body’s cells convert carbohydrates into energy. In other words, low levels of one or more of these vitamins mean that your metabolism will not work better. This makes weight loss even more difficult.
You can find B vitamins in a variety of foods. Good sources include:
- lean meat
Vitamin B-12 is not found in plant products, so it is difficult for someone who follows a vegan diet to get enough. In general, dietary supplements that contain vitamins are known as B-B vitamins, which can be easily found in stores or on the Internet.
2. Vitamin D
Your body can get all the vitamin D it needs with permission from the sun. Unfortunately, most people today spend too much time indoors or living in climates where the sun does not always shine. Vitamin D is essential for a healthy immune system.
The researchers observed lower than that normal serum levels vitamin D in obese people. Its exact role vitamin D in weight loss does not know. But a study published in American Journal of Clinical Nutrition I found that adults overweight and obese taking calcium and supplements have vitamin D lost much more fat from in this stomach people don’t take supplements.
While the sun is the best source of vitamin D, you can also get this vitamin from foods, especially fortified foods. Foods with vitamin D include:
- cod liver oil
- tuna fish
- fortified milk and yogurt
- fortified cereals
Is enough Vitamin D food is difficult Supplements are often recommended. Proper vitamin D levels can also aid prevent it depression . And a positive attitude is fundamental to an effective diet. You may want – to be taken into account take extra vitamin D if you pass it most of your days at interior. It is always important to use one sunscreen.
Iron plays a role in helping your body generate energy from nutrients. Iron helps carry oxygen to all the cells in your body, including your muscles. This, in turn, helps them burn fat. Too little iron can lead to iron deficiency anemia, which is one of the most common nutritional deficiencies in the United States.
Symptoms of iron deficiency anemia include fatigue, weakness, and low energy levels. Low iron levels also reduce your physical endurance and athletic performance. <
You can grow the following foods from iron stores in your body:
- Lean meats
Your body absorbs the type of iron in meat better than iron from a plant source. No meat eaters? You may be deficient in iron if you have not properly replaced meat with another source of iron.
Eating foods rich in iron as well as a source of vitamin C, such as strawberries or tomatoes, can help improve absorption. Women who have heavy periods and people who donate blood are often more prone to iron deficiency. If you are at higher risk for iron deficiency, talk to your doctor about an iron supplement. Taking iron supplements with food and adding fiber to your diet, as iron supplements can be constipation.
Magnesium is essential for energy production in the body. The mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide range of reactions in the body, such as:
- blood sugar control
- regulation of blood pressure
- bone strength
- keep the nervous system working well
The best sources of magnesium include:
- green leafy vegetables such as spinach
You can keep a handful of nuts for quick energy boosting so you don’t wear them so easily during the diet, especially if you work hard. Just don’t eat too many nuts because they are high in calories.
Like many other nutrients, dietary research in humans in the United States regularly shows that magnesium intake is very low. A magnesium supplement can ensure that you have enough magnesium. One caveat, however: very large doses of magnesium supplements or medications often lead to diarrhea.
5. Green tea extract
It is technically a vitamin or metal, but green tea extract is one of the few supplements on the market that deserves a second look. Green tea is thought to increase energy consumption and oxidation of fat and reduce the production and absorption of fat. The extract of this popular drink is known to contain powerful flavonoid antioxidants called catechins. Green tea also contains a good dose of caffeine.
A analysis six controlled clinical trials a revealed that caffeine only or in combination with catechins, a increased by significantly the energy costs up to compared to placebo. A study published in Cochran I found that green tea supplements reduce it body weight in obese people on average close 2 kg, compared to placebo.
Green tea extract is considered safe, but doctors advise that you should take the extract with food to minimize the potential risks.
What do weight loss supplements not work for?
The list of supplements that claim to increase fat metabolism is quite long. Unfortunately, there is not enough research to support the claims of the majority of these supplements.
This is not an exhaustive list. But now, there is no sufficient evidence to prove that the following supplements help promote it weight loss or weight gain lean body mass absolutely safe:
- bitter orange (synephrine)
- conjugated linoleic acid
- ephedra (banned by the FDA due to serious security issues)
When to talk to your doctor
If you are considering taking a vitamin or supplement to lose weight, talk to your doctor. They can discuss the potential benefits and risks of each product. This is especially true for people who are pregnant, breastfeeding or have underlying medical conditions, such as high blood pressure, diabetes or heart disease.
Be sure to ask your doctor about possible interactions with the medications you are taking. If you experience side effects after taking a supplement, stop and contact your doctor.
Be sure to read the label carefully to check its active ingredients and understand the correct dosage. It is possible to overdose on certain vitamins if you are not careful. Also note the expiration date before you take the supplement. Vitamins lose their effectiveness over time. You must discard any supplements that have expired.
Finally, if you are trying to increase your energy because you are constantly feeling the weather or tired, see your doctor. It could be a symptom of a bigger problem that vitamins can’t fix.
Vitamin and mineral supplements can support your weight loss journey. But you’re not going to lose weight without changing how much you exercise and how many calories you eat each day.
Experts agree that the basis for long-term weight loss follows an overall healthy eating pattern, which reduces calorie intake and is involved in physical activity.
Most of your vitamins, minerals and other nutrients need to come from. Vitamin supplements can help fill in the gaps in your diet that come from limiting your calorie intake. It is important to note that taking extra or “large” doses of a vitamin or mineral supplement will not help you.
Vitamin supplements can help you provide the energy you need to manage stress, maintain a positive mood and reduce fatigue. All this adds to a diet that is more likely to be successful.