7 best Vitamins For Weight Loss: boost your metabolism

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:

VitaminFood Sources
B1Whole grains, legumes, nuts, seeds, pork, beef
B2Dairy products, eggs, lean meats, green leafy vegetables
B3Meat, poultry, fish, whole grains, nuts, mushrooms
B5Avocado, eggs, dairy products, lean meats, legumes
B6Poultry, fish, bananas, potatoes, fortified cereals
B7 (Biotin)Eggs, nuts, seeds, liver, sweet potatoes
B9 (Folate)Dark leafy greens, legumes, citrus fruits, fortified cereals
B12Meat, 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

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 SourceVitamin D Content (per 100 grams or as specified)
Fatty Fish (Salmon)570 IU (per 3.5 ounces)
Mackerel360 IU (per 3.5 ounces)
Cod Liver Oil1360 IU (per tablespoon)
Canned Tuna236 IU (per 3.5 ounces)
Egg Yolks41 IU (per large egg)
Fortified MilkVaries (check labels, approximately 120 IU per cup)
Fortified Orange Juice137 IU (per cup)
Fortified YogurtVaries (check labels, approximately 80 IU per 6 ounces)
Fortified CerealsVaries (check labels)
Beef Liver49 IU (per 3.5 ounces)
CheeseVaries (generally low in Vitamin D)
Mushrooms (exposed to sunlight)Varies (generally low, increases with sunlight exposure)

3. Magnesium

magnesium benefits

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 SourceMagnesium Content (per 100g)
Almonds268 mg
Spinach79 mg
Cashews292 mg
Peanuts168 mg
Pumpkin Seeds534 mg
Black Beans160 mg
Quinoa197 mg
Avocado29 mg
Dark Chocolate327 mg
Whole Grains (brown rice, oats, etc.)Varies
Bananas27 mg
Figs68 mg
Yogurt11 mg
Tofu53 mg
Salmon25 mg
Leafy Green VegetablesVaries

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 SourceIron 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
Tofu2.7 mg
Nuts and Seeds (Pumpkin Seeds)4.2 mg
Fortified Cereals and GrainsVaries, check labels
Spinach and Leafy Greens2.7 mg
Dried Fruits (Apricots)2.7 mg
Quinoa2.8 mg
Dark Chocolate3.3 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 SourceCalcium Content (per serving)
Dairy Products
– Milk (Cow’s milk)1 cup: 300 mg
– Yogurt1 cup: 300-400 mg (varies)
– CheeseAmount varies, generally 100-400 mg (per 1 oz)
Leafy Green Vegetables
– Kale1 cup (cooked): 94 mg
– Collard Greens1 cup (cooked): 266 mg
– Broccoli1 cup (cooked): 62 mg
Nuts and Seeds
– Almonds1/4 cup: 76 mg
– Chia Seeds2 tablespoons: 177 mg
– Sesame Seeds1 tablespoon: 88 mg
Fish and Seafood
– Sardines (with bones)3 ounces: 325 mg
– Salmon (canned with bones)3 ounces: 181 mg
Fortified Foods
– Fortified Tofu1/2 cup: 350 mg
– Fortified Plant-Based Milk (e.g., almond, soy)Varies, check labels
– Fortified Orange Juice1 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

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 SourceVitamin C Content (per 100g)
Guava228 mg
Kiwi92 mg
Strawberries58 mg
Oranges53 mg
Papaya61 mg
Bell Peppers (red)127 mg
Pineapple47.8 mg
Mango36.4 mg
Broccoli89 mg
Brussels Sprouts85 mg
Tomatoes23.7 mg
Spinach47.9 mg
Kale93 mg
Citrus FruitsVaries

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

What vitamins You Should Be Taking For Faster Weight Loss?

B and C vitamins in particular help with weight loss. The B complex vitamins, which are B1, B2, B3, B5, B6, B7, B9, and B12, help with the metabolism of proteins, lipids, and carbs.

Do vitamins work for weight loss? 

Vitamins by themselves are unable to cause weight loss. They can assist you in completing nutritional gaps and offering the physical support required to encourage weight loss. Additionally, some supplements may improve your body’s ability to burn fat, which indirectly affects your weight. Certain supplements for weight loss may also aid in blood pressure regulation, energy production, blood sugar regulation, and other health advantages.

What vitamin deficiency causes weight loss?

Decreased appetite and weight loss. As a result of digestive problems, such as nausea, people with vitamin B12 deficiency may lose their appetite. A decreased appetite can lead to weight loss in the long term.

Does zinc help with losing weight?

As we previously discussed, weight management can be challenging without zinc because it helps with the metabolism of carbohydrates and fats. Zinc plays a part in maintaining muscular mass, which helps burn more calories, in addition to helping you maintain a body weight with the metabolism of carbohydrates and fat.

References

  1. https://pubmed.ncbi.nlm.nih.gov/30074168/ ↩︎
  2. https://pubmed.ncbi.nlm.nih.gov/30246883/ ↩︎
  3. https://pubmed.ncbi.nlm.nih.gov/32654500/ ↩︎
  4. https://www.ars.usda.gov/news-events/news/research-news/2012/analyzing-green-tea-leaves-and-supplements/ ↩︎
  5. https://pubmed.ncbi.nlm.nih.gov/24770833/ ↩︎
  6. https://www.webmd.com/obesity/features/calcium-weight-loss. ↩︎
  7. https://pubmed.ncbi.nlm.nih.gov/15930480/. ↩︎

Leave a Reply

Your email address will not be published. Required fields are marked *