If you're looking to shed some pounds, you may wonder if taking vitamins can help. Several different vitamins and minerals have been claimed to aid in weight loss, but which ones work?
The best vitamins for weight loss are vitamins C, D, B6, and B12. Together, these vitamins help to boost metabolism, reduce appetite, and promote healthy weight loss. In addition, other nutrients like magnesium, chromium, and potassium can also help with weight loss.
This guide will break down the best vitamins for weight loss and how they can help you reach your goals.
Understand The Purpose
If you think by suggesting weight loss supplements, you mean that all you have to do is take a few pills for a few weeks, and all your extra weight will be gone, you are wrong. If losing weight was this easy, there would not be a single individual complaining about experiencing struggles with losing weight.
So, before jumping to conclusions and taking vitamin pills and dietary supplements, understand the purpose of these weight loss vitamins and minerals and how they work.
You should know that taking vitamin pills will not help you lose weight. Instead, it will provide your body with the vitamins and nutrients to boost metabolism and function properly, thus resulting in a healthy lifestyle and weight loss.
You might think that this can also be achieved by consuming a balanced diet, then why would you take some pills to fulfill your vitamin requirements?
A balanced diet is never on their list when people are on their weight-loss journey. They either follow a very strict diet or start skipping meals. This means they do not consume enough food their bodies require to work efficiently, which may cause harmful effects on their health.
In addition, weight gain and obesity often result from underlying health issues, such as insulin resistance, hormonal imbalance, sleep deprivation, etc.
So, even if you consume a balanced diet, losing weight and correcting such health issues will not be enough. This is where vitamins for weight loss come into the picture.
These vitamins will help your body perform various functions and activities, such as digestion, metabolism, fat burning, etc., which are essential for losing weight.
This is not to say that you should entirely rely on these vitamins and forget about consuming a balanced diet. To prevent weight gain, you should consume a healthy diet and take these vitamins to reap the maximum benefits of weight loss.
Now that you know the purpose of weight loss vitamins let's look at how they help with losing weight.
Best Vitamins for Weight Loss
There is no one type of vitamin our body requires, and there are a few different ones. All of them are equally necessary for our bodies. However, not all of them work the same when losing weight. They serve other purposes and function differently in your weight-loss journey.
Look at these different weight-loss vitamins and learn how they can contribute to your weight-loss journey.
Vitamin B
The function of B vitamins is to help boost the human body's metabolism. A top reason for gaining weight could be a weaker metabolism. If you don't know what healthy metabolism is and why it is essential, let us give you a quick brief.
Metabolism is defined as the ability of the human body to transfer the consumed food into working energy, thus, keeping the body functioning efficiently and effectively.
If your metabolism worsens, your body loses this ability and all the food you consume. Instead of giving you energy, it turns into extra fat that instantly results in excess weight.
The purpose of vitamin B is to deal with a healthy metabolism and make sure it is strong enough to absorb proteins, fats, and carbohydrates from your food intake and utilize them as energy to keep you going. People with vitamin B deficiency often face difficulties losing weight and feel weak and lazy daily.
Vitamins B6 and B12 are two of the most popular ones for weight loss. They help improve your metabolism and ensure the calories you consume are used as energy instead of stored as fat.
These vitamins also help curb your appetite by keeping you satiated for longer. This means you will not feel the urge to snack on unhealthy food items between meals, which often leads to weight gain.
Can You Get Vitamin B From Food?
Vitamin B can easily be consumed through a healthy diet and suitable food consumption. Some B vitamins-rich food sources are milk, lentils, beans, eggs, potatoes, bananas, whole grains, lean meat, etc.
While eating these items could fulfill your vitamin B needs and requirements, if you believe you need to avoid these items because of your diet, you can always take a weight loss vitamin supplement.
Subdivision of Vitamin B
Consider the following chart to understand the 8 subtypes of vitamin B.
Vitamin D
Vitamin D is one of the most crucial vitamins for weight loss, yet it is one of the ones our body lacks the most. Vitamin D is essential for keeping our bones healthy and strong. It also helps with cell growth, immune system function, and inflammation reduction.
Recent studies have shown that this vitamin can also promote weight loss by helping the body break down fat cells and convert them into energy. It also helps reduce the risk of obesity and can help with improving insulin resistance.
In addition, ensuring your body's immune system works well is one of the most important ways to achieve a healthy lifestyle and balanced body weight. Your immune system fights all the diseases your body might be at risk of based on obesity and heavy weight.
To explain it in layman's terms, we can say that your body's immune system is the armor's shield that protects your body from harmful disease and helps you fight the disease you might get.
The stronger the immune system, the sooner you can recover from all the diseases you might face. Now, we know you might be wondering what the link between a healthy immune system and losing weight is and how a healthy immune system could contribute to your weight loss journey is? Well, we have that answer for you.
When you start to drop the kilos, you might be following a strict diet, in which you might be consuming lesser food than usual. Not only that, but you might also be practicing intermittent fasting and a robust workout routine.
All of this will surely help you lose weight, but if your immune system is not strong enough, all of this could go in vain, and your body would not be able to show resistance. You could fall sick and suffer dehydration, mineral, or vitamin deficiency. In worse cases, you might even need to be hospitalized for glucose deficiency.
Thus, to fight the strictness you would be implying in your body to lose weight, you need to have a healthy immune system to accompany you on the journey of losing weight.
The critical question is, how can you achieve a healthy immune system?
The answer is simple: consume as many Vitamin D supplements as possible. If you are making a list of weight loss vitamins, you would be consuming them, and you must ensure Vitamin D is on that list.
While you can get enough share of Vitamin D by being in the sun, you still might need to take vitamin D supplements if you are not used to being outdoors.
Moreover, even though we cannot still say how all the vitamin D could work in losing weight, many researchers have concluded that it is one of the essential vitamins you would need if you are on the journey of losing weight.
A study in 2011 concluded that many obese and overweight individuals observed a significant loss of belly fat after taking vitamin D supplements.
Other than that, Vitamin D also helps individuals maintain healthy mental and physical health, resulting in feeling healthy and joyous in life. And a key to losing weight is to be positive and happy, so Vitamin D also plays a part in that area.
Iron
Another form of vitamin supplement necessary to take during your period of weight loss is iron. It is among the vital nutrients your body must intake to function smoothly and strongly.
The purpose of iron is to ensure all tissues, cells, muscles, and even organs of your body are working as they should and receiving the required amount of oxygen to function.
Coming to losing weight iron is a nutrient that plays a vital role in your weight-loss struggle and can make it easier because iron tends to help the human body burn the extra layer of stubborn body fat.
Moreover, suppose you are currently on a strict diet routine. In that case, you must ensure you are intaking the required amount of iron. If not, you might get into trouble by getting anemia, one of the most common diseases caused by iron deficiency.
It would help if you remembered that taking iron is not an option for the human body. It is necessary if you want your body to run and function as it must.
Other problems caused by iron deficiency could be fatigue, weakness, low blood pressure, and low energy levels. All of this will harm your body and hinder your weight-loss goals. Hence, you must ensure you have your iron filled.
Iron Rich Food Sources
Iron could be found in food sources such as shellfish, beans, spinach, strawberries, lean meats, etc. However, suppose these food sources are not allowed in your keto diet. In that case, you can take iron supplements to maintain your iron intake.
One way or another, you must ensure you intake enough iron, so your body can work properly and your daily functioning is not affected.
Also, a pro tip is to ensure your iron supplement has extra fiber so that you can have some additional energy levels and burn some excess fat!
Calcium
Calcium is one of the most crucial nutrients for humans, especially women. It is a mineral that strengthens bones and teeth so that you can lead a healthy life. Moreover, it also ensures your blood clots when necessary, supports muscle contraction, and maintains a regular heartbeat.
Besides all these significant roles, calcium is also excellent for weight loss. Many researchers have concluded that calcium helps the human body burn excess fat and also prevents further storage of fat in the body. Moreover, it has also been seen that people who consume less calcium tend to be obese compared to those with a higher calcium intake.
In one study, it was observed that people who had a high intake of calcium from natural sources such as dairy products, nuts, and seeds, had lower body weights and smaller waistlines than those who avoided calcium-rich foods.
Hence, if you are on a weight-loss journey, you must take calcium supplements or ensure your diet consists of calcium-rich food sources.
Calcium-Rich Food Sources
Some excellent calcium sources are dairy products such as milk, yogurt, and cheese. Other than that, some leafy vegetables, such as kale and spinach, are also rich in calcium. You can also take calcium supplements to ensure you intake the required amount.
Vitamin C
Vitamin C is a water-soluble vitamin whose primary function is to protect your body against cell damage. It also helps in the production of collagen, which is a protein found in various connective tissues of your body. Moreover, it also helps absorb iron and promotes wound healing.
Vitamin C help with weight loss as it increases the body's fat oxidation rate. Moreover, it has thermogenic properties, which help in burning more calories. Vitamin C also suppresses your appetite, so you do not overeat and hinder your weight-loss journey.
In one study, it was seen that those who took vitamin C supplements before working out burned more fat than those who did not take any supplements.
Another study found that those who took vitamin C before working out had a higher fat oxidation rate than those who did not take supplements. Oxidation is when the body breaks down fats to produce energy.
It is evident that vitamin C plays a vital role in weight loss and must be a part of your weight-loss journey. Hence, it would help if you made sure you had enough vitamin C in your system to lose weight quickly and effectively.
Food Sources Rich in Vitamin C
Some foods rich in Vitamin C are citrus fruits such as oranges, lemons, and grapefruits. Besides that, vegetables such as broccoli, Brussels sprouts, and potatoes are excellent sources of Vitamin C. You can also take Vitamin C supplements to ensure you take the required Vitamin C.
Magnesium
Magnesium is a mineral found in various tissues of your body, including your bones. It plays a significant role in over 300 biochemical reactions in your body. These reactions include energy production, protein synthesis, and blood glucose control. Moreover, magnesium also supports the health of your nervous system and heart.
Magnesium is also excellent for weight loss as it helps regulate blood sugar levels. It also promotes healthy digestion and keeps you feeling full for a more extended period so that you do not overeat. Moreover, magnesium also reduces water retention in your body so that you can shed some extra water weight and help with weight loss.
According to one study, magnesium deficiency can lead to obesity. The study found that those deficient in magnesium were more likely to be obese than those with sufficient magnesium levels.
Another study found that magnesium supplementation can help lose weight, especially in those who are obese. The study found that magnesium supplementation significantly reduced weight, BMI, and waist circumference.
Hence, it is evident that magnesium plays an essential role in weight loss. Accordingly, you must ensure you have enough magnesium in your system to lose weight quickly and effectively.
Food Sources Rich in Magnesium
Some excellent magnesium sources are dark leafy greens, whole grains, nuts, and seeds. You can also take magnesium supplements to ensure you intake the required amount.
Potassium
Potassium is another essential mineral for your body as it helps various bodily functions. It helps in the reduction of high blood pressure and also supports the health of your heart. Moreover, potassium also aids muscle contraction and helps maintain fluid balance in your body.
Potassium is also excellent for successful weight loss as it reduces water retention in your body. Moreover, it has also been seen that people with a higher potassium intake tend to have a lower BMI compared to those with a lower potassium intake.
One study found that those who took potassium supplements before working out had a higher fat oxidation rate than those who did not take any supplements.
Another study found that potassium can help reduce weight, especially in obese adults. The study found that potassium supplementation significantly reduced weight, BMI, and waist circumference.
Potassium-Rich Food Sources
Some excellent potassium sources are bananas, sweet potatoes, and avocados. You can also take potassium supplements to ensure you intake the required amount.
Other Types Of Vitamins
Other than the ones we had mentioned, there are a few more kinds of vitamins that your body requires, such as vitamins K, E, and A. However, no scientific proof exists that these vitamins could help burn fat and shed pounds.
These types of vitamins are essential to keep you healthy. Still, they do not tend to perform any action that could result in losing or even maintaining a lower weight. But that does not mean that these are not as important. All vitamins, whether they help in losing weight or not, are equally crucial for your body.
In addition to vitamin and mineral supplements, green tea supplements are also famous for their fat-burning potential. Green tea extract is rich in catechins, which promote weight loss by increasing metabolism and fat oxidation.
A study found that those who took green tea supplements had a higher rate of fat oxidation than those who did not take any supplements. Another study found that green tea supplementation can help reduce fat accumulation, especially in obese adults.
Can taking vitamins and minerals help you lose weight?
The most effective vitamins and minerals to promote weight loss are magnesium, chromium, potassium, and vitamins B6 and D. These help regulate blood sugar levels, promote healthy digestion, and reduce water retention. Hence, including these vitamins in your diet can help you lose weight quickly and effectively.
For example, chromium is a mineral that helps to regulate blood sugar levels. Because high blood sugar levels can lead to weight gain, chromium supplements may help some people lose weight.
Similarly, vitamin B6 is involved in metabolizing fats and proteins. Taking a B6 supplement may help the body burn more calories, leading to weight loss.
Including a variety of healthy foods in your diet is the best way to ensure you get all the nutrients your body needs. However, you can also take dietary supplements to ensure you get the required intake of vitamins.
What vitamin burns the most fat?
Many different vitamins and nutrients can help to boost metabolism and promote weight loss. However, some vitamins are more effective than others in burning fat.
Vitamin B12, for example, is essential for converting food into energy. This means that it can help to speed up metabolism and encourage the body to burn more calories.
Vitamin C is also a powerful fat burner, as it helps to break down fat cells and increase the rate at which they are metabolized.
Similarly, vitamin D can help to regulate appetite and prevent the body from storing excess fat. As a result, these three vitamins are some of the most effective in burning fat.
In addition, a few other vitamins and nutrients can help boost metabolism and promote weight loss. These include chromium, green tea extract, and magnesium.
KEY TAKEAWAY!
You might wonder that none of the vitamins we just mentioned in our list directly aid weight loss. We agree with that, but all of them serve a purpose: making your weight loss journey twice as easy as it was.
Suppose weight loss was as easy as just taking a few vitamin pills. In that case, we might not see any obese individuals around, but unfortunately, it is not. It is a difficult journey that could be a little easier when these vitamin pills are there to accompany it.
These supplements give you enough energy to work and keep your body steady and strong to fight all the struggles you might encounter in your weight-loss journey.
FAQs
Which vitamin is best for weight loss?
A. Some vitamins can help make your weight loss journey a little easier. These include vitamins B, C, D, calcium, iron, and magnesium. The mechanism of how these vitamins help in weight loss is by boosting your metabolism or reducing water retention.
What is the best time to take vitamins for weight loss?
A. There is no particular time that is considered best for taking vitamins for weight loss. You can take them at any time that is convenient for you. However, it is recommended that to take them with your meals.
Are there any side effects of taking vitamins for weight loss?
A. There are no side effects of taking vitamins for weight loss as long as you take them in the recommended dosage. However, if you take more than the recommended dosage, you might experience side effects such as headaches, nausea, and diarrhea.
Can I take vitamins for weight loss if I am pregnant?
A. You can take vitamins for weight loss if you are pregnant. A study has shown that vitamin C supplements can help reduce the risk of preterm birth. However, it is always best to consult your doctor before taking any supplements.
Can I take vitamins for weight loss if I am breastfeeding?
A. Yes, you can take vitamins for weight loss if breastfeeding. A study found that vitamin D supplements can help improve vitamin D levels in breast milk. However, it is always best to consult your doctor before taking any supplements
What are water-soluble vitamins, and how can they help weight loss efforts?
Water-soluble vitamins are those vitamins that dissolve in water and are excreted through urine. These vitamins include vitamin C and all the B complex vitamins. These vitamins are not stored in the body and must be taken daily.
Vitamin C is a powerful antioxidant that helps to protect cells from damage. It also helps to boost the immune system and promote collagen production. Vitamin C is also a powerful fat burner, as it helps to break down fat cells and increase the rate at which they are metabolized.
The B complex vitamins are essential for energy production and metabolism. These vitamins also help to regulate appetite and prevent the body from storing excess fat. As a result, these vitamins are some of the most effective in burning fat.