We will discuss the best vitamins for weight loss that can help rev up your metabolism and optimize fat burning. By understanding how these vitamins work and incorporating them into your diet, you can maximize your weight loss potential and achieve your goals more effectively. Say goodbye to fad diets and hello to a healthier, more efficient way of shedding those unwanted pounds!
With an overwhelming number of diet plans and weight loss supplements on the market, it’s easy to overlook the importance of vitamins in the weight loss journey. However, incorporating the right vitamins into your daily routine can have a significant impact on your ability to lose weight.
Best vitamins for weight loss
1. B Vitamins
B vitamins differ in several ways, but many of them participate in comparable chemical activities in your body. These vitamins, which are sometimes referred to as a “B Complex” group, include:1
- 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 required for a properly functioning metabolism. The B vitamins’ major job is to assist your body in metabolizing carbs, proteins, and fats, as well as to use the stored energy in your diet.
Thiamine (B-1), for example, helps the body’s cells in the conversion of carbohydrates into energy. In other words, if you are deficient in one or more of these vitamins, your metabolism will suffer. This makes reducing weight even more difficult.
food sources:
| Vitamin | Food Sources |
|---|---|
| B1 | Whole grains, legumes, nuts, seeds, pork, beef |
| B2 | Dairy products, eggs, lean meats, green leafy vegetables |
| B3 | Meat, poultry, fish, whole grains, nuts, mushrooms |
| B5 | Avocado, eggs, dairy products, lean meats, legumes |
| B6 | Poultry, fish, bananas, potatoes, fortified cereals |
| B7 (Biotin) | Eggs, nuts, seeds, liver, sweet potatoes |
| B9 (Folate) | Dark leafy greens, legumes, citrus fruits, fortified cereals |
| B12 | Meat, poultry, fish, eggs, dairy products, fortified cereals |
Please note that this table provides general information, and individual nutrient levels can vary based on factors such as processing methods and cooking. It’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary advice.
2. Vitamin D
Vitamin D is essential for immune system health.
The sun provides your body with all of the vitamin D it requires. However, most people nowadays spend too much time indoors or live in locations where the sun does not always shine.2
Because it is difficult to get enough vitamin D from food, supplements are frequently advised. According to some research, adequate vitamin D levels may also help avoid depression. A good attitude is also essential for a successful diet.
Obese persons have lower-than-normal serum vitamin D levels, according to researchers. The precise significance of vitamin D in weight loss is unknown.
A 2011 study discovered that overweight and obese persons who took calcium and vitamin D supplements lost considerably more stomach fat than those who did not.
food sources:
| Food Source | Vitamin D Content (per 100 grams or as specified) |
|---|---|
| Fatty Fish (Salmon) | 570 IU (per 3.5 ounces) |
| Mackerel | 360 IU (per 3.5 ounces) |
| Cod Liver Oil | 1360 IU (per tablespoon) |
| Canned Tuna | 236 IU (per 3.5 ounces) |
| Egg Yolks | 41 IU (per large egg) |
| Fortified Milk | Varies (check labels, approximately 120 IU per cup) |
| Fortified Orange Juice | 137 IU (per cup) |
| Fortified Yogurt | Varies (check labels, approximately 80 IU per 6 ounces) |
| Fortified Cereals | Varies (check labels) |
| Beef Liver | 49 IU (per 3.5 ounces) |
| Cheese | Varies (generally low in Vitamin D) |
| Mushrooms (exposed to sunlight) | Varies (generally low, increases with sunlight exposure) |
3. Magnesium
Magnesium is required for the body’s energy production. This mineral is a cofactor in over 300 enzyme systems. These systems are in charge of a wide range of bodily reactions, including:3
- blood glucose management
- controlling blood pressure
- maintaining bone strength
- maintaining the nerve system’s smooth operation
food sources:
| Food Source | Magnesium Content (per 100g) |
|---|---|
| Almonds | 268 mg |
| Spinach | 79 mg |
| Cashews | 292 mg |
| Peanuts | 168 mg |
| Pumpkin Seeds | 534 mg |
| Black Beans | 160 mg |
| Quinoa | 197 mg |
| Avocado | 29 mg |
| Dark Chocolate | 327 mg |
| Whole Grains (brown rice, oats, etc.) | Varies |
| Bananas | 27 mg |
| Figs | 68 mg |
| Yogurt | 11 mg |
| Tofu | 53 mg |
| Salmon | 25 mg |
| Leafy Green Vegetables | Varies |
4. Green tea supplements
Green tea has long been used to aid in weight loss because it is high in minerals and antioxidants. Many chemicals in green tea operate to boost your metabolic rate, improving fat burning and assisting you in lowering your body fat percentage and losing weight.4
According to one study published in 2012, green tea pills lowered body weight in obese adults by an average of roughly 2 pounds when compared to a placebo.
5. Iron
This element aids your body in the production of energy from foods. Iron is in charge of transporting oxygen to all regions of the body, including your muscles, which helps in fat loss.5
Aside from that, a lack of iron can lead to anemia or iron deficiency, which is one of the most frequent deficiencies worldwide. Some typical iron deficiency symptoms include:
- fatigue
- weakness
- low energy levels
People with low iron levels can have difficulty performing physical activities such as weight-loss workouts. You can start consuming iron by taking it daily and eating the foods listed below.
food sources:
| Food Source | Iron Content (per 3.5 ounces or as specified) |
|---|---|
| Red Meat (Beef, Lamb, Pork) | 2.3 – 3.1 mg |
| Poultry (Chicken, Turkey) | 1.0 – 1.5 mg |
| Fish (Tuna, Salmon) | 0.5 – 1.2 mg |
| Shellfish (Clams, Oysters) | 3.0 – 28.8 mg (varies by type) |
| Organ Meats (Liver, Kidney) | 5.9 – 23.8 mg (varies by type) |
| Legumes (Lentils, Chickpeas) | 2.4 – 3.7 mg |
| Beans (Kidney, Black Beans) | 2.1 – 2.7 mg |
| Tofu | 2.7 mg |
| Nuts and Seeds (Pumpkin Seeds) | 4.2 mg |
| Fortified Cereals and Grains | Varies, check labels |
| Spinach and Leafy Greens | 2.7 mg |
| Dried Fruits (Apricots) | 2.7 mg |
| Quinoa | 2.8 mg |
| Dark Chocolate | 3.3 mg |
Always consult with a healthcare professional or a registered dietitian for personalized advice on meeting your iron requirements.
6. Calcium
Another necessary nutrient for a comfortable existence is calcium. This nutrient promotes thermogenesis, which stimulates metabolism and aids your body in fat-burning.6
You should consume three servings of low-fat or fat-free dairy products every day if you wish to reduce weight. These foods provide an abundance of calcium, resulting in rapid weight loss.
People who want to avoid eating fats entirely can just take supplements. Calcium supplements boost your energy levels, allowing you to lose weight.
food sources:
| Food Source | Calcium Content (per serving) |
|---|---|
| Dairy Products | |
| – Milk (Cow’s milk) | 1 cup: 300 mg |
| – Yogurt | 1 cup: 300-400 mg (varies) |
| – Cheese | Amount varies, generally 100-400 mg (per 1 oz) |
| Leafy Green Vegetables | |
| – Kale | 1 cup (cooked): 94 mg |
| – Collard Greens | 1 cup (cooked): 266 mg |
| – Broccoli | 1 cup (cooked): 62 mg |
| Nuts and Seeds | |
| – Almonds | 1/4 cup: 76 mg |
| – Chia Seeds | 2 tablespoons: 177 mg |
| – Sesame Seeds | 1 tablespoon: 88 mg |
| Fish and Seafood | |
| – Sardines (with bones) | 3 ounces: 325 mg |
| – Salmon (canned with bones) | 3 ounces: 181 mg |
| Fortified Foods | |
| – Fortified Tofu | 1/2 cup: 350 mg |
| – Fortified Plant-Based Milk (e.g., almond, soy) | Varies, check labels |
| – Fortified Orange Juice | 1 cup: Varies, check labels |
Remember that calcium needs can vary based on age, gender, and health conditions. It’s important to include a variety of calcium-rich foods in your diet and consider consulting with a healthcare professional or a registered dietitian for personalized dietary recommendations.
7. Vitamin C
Palinski-Wade notes that some studies indicate that getting enough vitamin C may help the body burn fat more efficiently while slowing the age-related loss of lean body mass.
“Preserving lean body mass positively affects metabolism, which in turn affects overall body composition and weight,” the speaker says. Furthermore, following a stressful event, the body’s levels of stress hormones have been linked to lower vitamin C levels. High levels of stress hormones can lead to visceral fat, or abdominal fat, which is why getting enough vitamin C may help prevent the hazardous fat from being stored there.7
food sources:
| Food Source | Vitamin C Content (per 100g) |
|---|---|
| Guava | 228 mg |
| Kiwi | 92 mg |
| Strawberries | 58 mg |
| Oranges | 53 mg |
| Papaya | 61 mg |
| Bell Peppers (red) | 127 mg |
| Pineapple | 47.8 mg |
| Mango | 36.4 mg |
| Broccoli | 89 mg |
| Brussels Sprouts | 85 mg |
| Tomatoes | 23.7 mg |
| Spinach | 47.9 mg |
| Kale | 93 mg |
| Citrus Fruits | Varies |
Please note that these tables (food sources) provide general information, and individual nutrient levels can vary based on factors such as processing methods and cooking. It’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary advice.
Risks of Using Vitamin and Mineral Supplements
Numerous research studies have examined the potential differences in health risks between certain supplements and their whole-food counterparts. Higher quantities of a single or combination of vitamins may even be detrimental, according to clinical investigations.
For instance, vitamin E in hemorrhagic stroke and vitamin A in decreased bone density and hip fractures may be related. Additionally, studies have indicated that phytonutrients derived from whole foods can be preferable to supplements.
Clinical studies on the phytochemical lycopene, which is present in tomatoes, have revealed that whole-food forms of the supplement outperform it in terms of promoting cardiovascular health.
The method used to determine the quality of supplements is also a source of some worry. Dietary supplements do not need FDA premarket approval or evaluation, in contrast to pharmaceuticals. While some producers of supplements have strict quality control standards, many do not.
Summary
Vitamin and mineral supplements may help you have the energy you need to manage stress, maintain a pleasant attitude, and prevent weariness. All of these factors add up to a diet that is more likely to succeed.
However, you will not lose weight unless you also change how much you exercise and how many calories you consume each day.
Following an overall healthy eating pattern, limiting caloric intake, and partaking in physical exercise, according to experts, is the foundation for long-term weight loss.
The majority of your vitamins, minerals, and other nutrients should come from your diet. Supplements can help fill in any nutritional gaps caused by calorie restriction.
Make sure you thoroughly study the label to determine the active components and the correct dosage. If you’re not careful, you can overdose on certain vitamins. Remember that taking excess or mega amounts of a vitamin or mineral supplement will not benefit you.
Also, before taking the supplement, make a note of the expiration date. Vitamin potency degrades over time. Any supplements that have passed their expiration date should be discarded.
FAQs
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References
- https://pubmed.ncbi.nlm.nih.gov/30074168/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/30246883/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/32654500/ ↩︎
- https://www.ars.usda.gov/news-events/news/research-news/2012/analyzing-green-tea-leaves-and-supplements/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/24770833/ ↩︎
- https://www.webmd.com/obesity/features/calcium-weight-loss. ↩︎
- https://pubmed.ncbi.nlm.nih.gov/15930480/. ↩︎