Losing weight isn’t as easy as popping a few magical pills. However, there are a few vitamins and minerals you can take to ensure your body is functioning as efficiently as possible for weight loss. A well-balanced diet can fulfill most of your nutrient needs, but if you’re on a limited diet, adding a few safe vitamin supplements could provide the extra boost you need to stay on track with your healthy weight loss regimen. When it comes to weight loss, not all vitamins and minerals are created equal. Read on to find out which ones can help you shed excess weight and keep it off.
The Power of B Vitamins
The B vitamins are a group of eight essential nutrients that play a crucial role in the body’s metabolism. They include thiamine (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), biotin (B-7), folate (B-9), and cobalamin (B-12). These vitamins are vital for a fully functioning metabolism. Their main function is to help your body metabolize carbohydrates, proteins, and fats, and to use the stored energy in food. For instance, thiamine (B-1) helps body cells convert carbohydrates into energy. Low levels of one or more of these vitamins mean your metabolism won’t be functioning at its best, making weight loss even harder.
You can find B vitamins in a variety of foods such as beans, lentils, milk, eggs, lean meat, whole grains, potatoes, and bananas. However, cobalamin (B-12) isn’t found in any plant products, so it’s difficult for someone following a vegan diet to get enough. In general, dietary supplements containing all eight B vitamins are known as B-complex vitamins and can easily be found in stores or online.
Vitamin D and Weight Loss
Vitamin D is critical to a healthy immune system. While your body can get all the vitamin D it needs from the sun, most people today spend too much time indoors or live in climates where the sun doesn’t always shine. Getting enough vitamin D from food alone is difficult, so supplements are often recommended. Adequate levels of vitamin D may also help prevent depression, which is fundamental for an effective diet.
Researchers have noticed lower-than-normal levels of serum vitamin D in obese people, although the exact role of vitamin D in weight loss is still unclear. A study in 2011 found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than those not taking any supplements.
While the sun is the best source of vitamin D, you can also get this vitamin from foods such as cod liver oil, sardines, tuna, salmon, egg yolk, fortified milk and yogurt, and fortified cereals. If you spend most of your days indoors, you might want to consider taking a vitamin D supplement.
The Role of Iron
Iron plays a vital role in helping your body create energy from nutrients. It helps carry oxygen to all of the cells in your body, including your muscles, which in turn helps them burn fat. Too little iron can lead to iron deficiency anemia, one of the most common nutritional deficiencies in the United States.
Symptoms of iron deficiency anemia include fatigue, weakness, and low energy levels. Low iron levels also reduce physical endurance and athletic performance. Women who experience heavy menstrual periods and people who frequently donate blood are more prone to iron deficiency. If you’re at higher risk for iron deficiency, talk to your doctor about an iron supplement.
You can grow your body’s iron stores with foods such as lean meats, shellfish, beans, and spinach. Your body absorbs the type of iron found in meat better than the iron from plant-based sources. If you’re not a meat eater, you could be deficient in iron if you haven’t properly replaced meat with another iron source. Eating iron-rich foods along with a source of vitamin C, like strawberries or tomatoes, can help improve absorption. Take iron supplements with food and add extra fiber to your diet, as iron supplements can be constipating.
The Role of Magnesium
Magnesium is necessary for energy production in the body and acts as a cofactor in more than 300 enzyme systems responsible for a wide range of reactions, including controlling blood glucose, regulating blood pressure, keeping bones strong, and ensuring the nervous system functions smoothly. Dietary surveys in the United States regularly show that magnesium intakes are too low, and a magnesium supplement can ensure you’re getting enough.
The best sources of magnesium include nuts, seeds, legumes, and leafy green vegetables such as spinach. Keeping a handful of nuts on hand for quick energy boosts is a good idea, especially if you’re working out a lot. Just don’t overeat them, as nuts are high in calories. Be cautious, as very high doses of magnesium from supplements or medications often result in diarrhea.
Vitamins are Most Importantly… For Health!
Vitamin and mineral supplements may help provide you with the energy necessary to manage stress, maintain a positive mood, and reduce fatigue, all of which contribute to a successful diet. However, weight loss requires modifying how much you exercise and how many calories you consume each day. Experts agree that long-term weight loss is based on following a healthy eating pattern, reducing caloric intake, and participating in physical activity.
Most of your required vitamins, minerals, and other nutrients should come from food, but supplements can help fill any gaps in your diet. Make sure to read supplement labels thoroughly to understand the correct dosage, as it’s possible to overdose on certain vitamins. Note the expiration date and discard any supplements past their expiration date, as they lose potency over time.
There may never be a magic pill to make you slim and fit, but taking a multivitamin daily can help with weight management. Studies suggest that multivitamins can help dieters feel less hungry, making it easier to lose weight and keep it off. The body needs various minerals and vitamins to thrive, and while the scientific community is still unsure which nutrients have the most impact on weight management, multivitamins remain a key tool in successful weight management.