There is no magic pill for weight loss, but taking enough vitamins from a healthy diet can make it easier for you to 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 feeling tired and too tired to exercise, which is a key part of a weight loss plan. weight. Taking vitamins from a healthy, balanced diet is best taken with supplements, but in case of insufficiency, your doctor may recommend them. Never take supplements without your doctor’s advice, as taking too many vitamins can be dangerous.
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, the researchers found that those with low vitamin D levels lost less weight on a 11-week low-calorie diet than those with adequate or more than adequate levels. In fact, the higher the level of vitamin D in the blood, the greater the weight of the person who has lost it. The researchers, who presented their findings at the annual meeting of the 91st Endocrine Society in Washington, D.C., concluded that supplementation with vitamin D in addition to a low-calorie diet could improve success rates in the diet. Vitamin D deficiency should be diagnosed by your doctor with a blood test before completion.
Vitamin B-12 deficiency
Vitamin B-12 shots are often available to people trying to lose weight, claiming that the shots 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 referral leaflet. 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 metabolism and healthy energy production and a common symptom of deficiency is fatigue. Populations at higher risk for B-12 deficiency include vegans, the elderly and people with malabsorption due to conditions such as Crohn’s disease and pancreatic disease.
Cover your bases
Eating a balanced diet, including five servings of fruits and vegetables each day, is the best way to make sure you have all the vitamins you need to maintain a healthy weight. If you can’t get what you need through food, your doctor may recommend a multivitamin and mineral supplement to fill in the gaps. 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, index and fat mass and more rest energy than the other groups.
Water-soluble vitamins such as B-12 are not a threat when taken in high doses because the body eliminates what is not needed in the urine. However, excess fat-soluble vitamin D, the excess of which is stored in the body, can be toxic, leading to anorexia, excessive urination and arrhythmia. It can also raise blood calcium levels, causing vascular and calcified tissue 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 adequate sun exposure.