There are no magical pills that promote weight loss. However, there are a few vitamins and minerals that you can take to make sure your body works for weight loss as effectively as possible. A well-balanced diet can meet most of your nutrient requirements. But if you’re on a restricted diet, adding a few vitamins supplements might give you the additional boost you need to keep track of your good weight loss record.
1. Vitamin D
For a good immune system, vitamin D is crucial. Your body can get all the sun’s vitamin D it requires. Yet most individuals are spending too much time indoor, or living in environments where the sun is not always shining.
It is hard to get sufficient vitamin D from food, so supplements are often suggested. According to some studies, adequate concentrations of vitamin D can also help avoid depression. For an efficient diet, a positive approach is also essential to promote weight loss.
Researchers have noticed that serum vitamin D concentrations in obese individuals are lower than normal. Vitamin D’s precise function in weight loss remains unknown.
A research conducted in 2011 discovered that obese adults taking supplements with calcium and vitamin D lost considerably more belly fat than individuals without supplements.
Food sources: while the sun is the best source of vitamin D, this vitamin can also be derived from food, particularly fortified foods.
Foods that include Vitamin D:
- Cod liver oil
- Egg yolk
- Fortified milk and yogurt
- Fortified cereals
Note: If you spend most of your days indoors, you might take a vitamin D supplement. Using sunscreen is still essential.
2. B Vitamins
The B vitamins include:
- Thiamine (B-1)
- Riboflavin (B-2)
- Niacin (B-3)
- Pantothenic acid (B-5)
- Pyridoxine (B-6)
- Biotin (B-7)
- Folate (B-9)
- Cobalamin (B-12)
These vitamins are crucial for metabolism that works perfectly. The primary role of B vitamins is to help metabolize macronutrients in your body and use the stored energy.
For example, thiamine (B-1) helps carbohydrates to be converted into energy by the body cells. To put it another way, low concentrations of one or more of these vitamins and minerals implies that your metabolism will not work at its finest. This makes it even more difficult to lose weight.
Food sources: B vitamins can be found in a variety of foods.
Includes excellent sources:
- Lean meat
- Whole grains
There are no cobalamin (B-12) found in any plant products, so it’s hard to get enough after a vegan diet.
Note: In particular, B-complex vitamins are regarded as dietary supplements comprising all eight B vitamins.
We need magnesium in the body to produce energy. In over 300 enzyme structures, this mineral functions as a cofactor. These systems are accountable for a broad variety of body responses, including:
- Regulating blood pressure
- Keeping bones strong
- Controlling blood glucose
- Keeping the nervous system functioning smoothly
Dietary surveys of US people show that magnesium intakes are too small. A supplement of magnesium can guarantee that you get enough of it.
Food sources: Magnesium’s best sources include:
- Leafy green vegetables such as spinach
You may want to maintain a couple of nuts on hand for fast energy boosts, so you’re not wearing out as readily as your diet, particularly if you’re doing work. Don’t just over-eat them: nuts are high in calories.
Note: Diarrhea often results in very elevated doses of magnesium from supplements.
Iron is important for your body to build nutrient energy. It helps to transport oxygen to all of your body’s cells, including your muscles. This enables your body to lose weight.
Symptoms of anemia with iron deficiency include:
- Low energy levels
Low iron levels also lower your physical stamina and performance. Women who experience heavy menstrual periods and individuals who donate blood commonly are more likely to suffer from iron deficiency. If you are at a greater danger of iron deficiency, discuss it with your doctor.
Iron Food sources:
- Lean meat
Your body absorbs iron found in meat that is better than the plant-based iron. If you have not accurately replaced meat with another source of iron, you might be deficient in iron.
Eating foods rich in iron and a source of vitamin C, such as strawberries or tomatoes, can help enhance absorption and promote weight loss.
Note: Take iron supplements and add additional fiber to your diet. Because iron may constipate you.
5. Green tea extract
It’s not a vitamin or mineral technically, but green tea extract is one of the few supplements worth a try. It is believed that green tea will boost energy expenditure and fat oxidation and decrease the production and absorption of fat.
It contains strong flavonoid antioxidants known as catechins. There is also a good dose of caffeine in green tea.
An assessment of six controlled clinical studies discovered that when compared to placebo, caffeine alone or with catechins substantially improved energy expenditure.
One research conducted in 2012 discovered that green tea supplements in obese people lowered body weight by an average of almost 2 pounds compared to placebo.
Note: Green tea extract is deemed safe, but doctors recommend taking the extract with food to minimize potential hazards.
It is long to list supplements that claim to promote weight loss. However, there are not enough studies to support the assertions for most of these supplements in weight loss.
This is not a comprehensive list. However, there is not enough evidence to show that the following supplements help to promote weight loss or boost lean body mass:
- Bitter orange (synephrine)
- Conjugated linoleic acid (CLA)
- Chromium picolinate
- Garcinia Cambogia
This is true for individuals who are pregnant, breastfeeding, or suffering from underlying medical conditions such as high blood pressure, diabetes, or heart disease.
Be sure to ask your doctor about medication interactions that you may take. After taking a supplement, if you experience any side effects, stop taking it and contact your doctor.
Finally, see your doctor if you’re attempting to increase your energy because you’re feeling continually under the weather or tired. This could be a symptom of a bigger problem vitamins and minerals can not solve that.
Vitamins and minerals can help you provide the energy you need to handle stress, maintain a favorable mood, and decrease fatigue. These all add up to a diet is more likely to succeed. However, without changing how much you exercise and how many calories you eat each day, you won’t lose any weight. Experts agree on the foundation for long-term weight loss is a general healthy eating pattern, caloric intake reduction, and physical activity involvement.
Keep in mind that taking additional or megadoses of a mineral or vitamin supplement will promote weight loss. Also, notice the expiry date before taking a supplement. Over time, vitamins lose power. You should discard any supplements that have exceeded their expiry date.
Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, (2013).
Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults. The American Journal of Clinical Nutrition, 2012.
Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012.