Vitamins for energy and weight loss – Food and beverages 2020

There is no such thing as a magic weight loss pill, but getting enough vitamins from a healthy diet can help you maintain a healthy weight. In some cases, a deficiency in a particular vitamin can make it difficult for you to lose weight, and vitamin deficiencies can leave you tired and too tired to exercise, which is a key part of a diet plan. weight loss. Taking vitamins from a healthy, balanced diet is better than taking supplements, but if you are inadequate, your doctor may recommend them. Never take supplements without your doctor’s advice, as taking too many vitamins can be dangerous.

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Vitamin D deficiency

Vitamin D comes from foods such as fatty fish such as herring, tuna and salmon and fortified milk, bread and cereals. Your skin also synthesizes vitamin D when exposed to the sun. But vitamin D deficiency is common all over the world and is now linked to obesity. In a small preliminary study of 38 overweight men and women at the University of Minnesota, researchers found that those with lower vitamin D levels lost less weight during an 11-week calorie diet than those who did. flat. In fact, the higher the level of vitamin D in the blood, the more weight the person loses. The researchers, who presented their results at the 91st annual meeting of The Endocrine Society in Washington, D.C., concluded that supplementing with vitamin D in addition to a low-calorie diet could improve nutrition success rates. Vitamin D deficiency should be diagnosed by your doctor with a blood test before completion.

Vitamin B-12 deficiency

Vitamin B12 injections are often available to people trying to lose weight, claiming that the injections boost energy and metabolism. However, there is not enough evidence from scientific studies to support the use of B-12 as an adjunct therapy for weight loss, according to an Aetna Clinical Policy Newsletter. However, some people, especially those with B-12 deficiency, may benefit from B-12 supplements that return their blood levels to normal. Vitamin B-12 supports healthy metabolism and energy production and a common symptom of deficiency is fatigue. Populations at higher risk for B12 deficiency include vegans, the elderly and people with malabsorption due to conditions such as Crohn’s and pancreas.

Cover your bases

A balanced diet that includes five servings of fruits and vegetables each day is the best way to ensure that you get all the vitamins you need to maintain a healthy weight. If you can’t get what you need from food, your doctor may recommend a multivitamin and mineral supplement to fill the gap. In a study published in the International Journal of Obesity in June 2010, 96 obese Chinese people aged 18 to 55 were divided into three groups. During the 26-week study, one group received a multivitamin and mineral supplement, one group received a calcium supplement, and one group received a placebo. At the end of the study, the multivitamin group had significantly lower body weight, body mass index and body fat and higher energy expenditure at rest than the other groups.

Additional risks

Water-soluble vitamins such as B-12 do not pose a threat when taken in large doses because the body eliminates what is not needed in the urine. But too much fat-soluble vitamin D, the excess of which is stored in the body, can be toxic, leading to anorexia, excessive urination and irregular heartbeat. It can also raise blood calcium levels, causing calcification of blood vessels and tissues and damaging the heart, blood vessels and kidneys. Keep your vitamin levels in a healthy range by eating a healthy diet, including all food groups, and getting adequate sun exposure.

Vitamins for energy and weight loss – Food and beverages 2020
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