If losing weight can be achieved by popping a few pills, many of us would take that route, don’t we? Once limited to horse pills, vitamins are now available in several forms. Using vitamins for weight loss can be useful if taken from natural food sources like fresh fruits and vegetables, whole grains, and lean protein in a well-rounded diet.
But since most of our diets are patchy, vitamin supplements play an essential role in maintaining a healthy body and weight loss. Read on to know more about the ten best vitamins you can use for weight loss and a fit body.
Do Vitamins and Minerals Help with Weight Loss?
Vitamins and minerals can be useful for weight loss as they promote the healthy functioning of your body. Although popping some pills may not reduce weight, including specific vitamins into your diet may increase the chances of weight loss. Not all the vitamins have the same nutritional value, and therefore a well-rounded diet is a key to lose weight healthily.
1. Vitamin B:
These are vitamins that speed up your metabolism, improving the function of your body. It helps burn the energy stored in food by metabolizing carbohydrates, proteins, and fats (1).
For example, the body cells help convert carbohydrates into energy because of vitamin B1, also called thiamine. If there is a deficiency of one or more of these vitamins, make weight loss that much more challenging by improper functioning of your body metabolism.
Some of the foods that are the best sources of vitamin B are:
- Milk.
- Eggs.
- Beans.
- Lentils.
- Lean meat.
- Potatoes.
- Bananas.
- Whole grains.
2. Vitamin D:
Vitamin D plays a vital role in maintaining your body. You can get this vitamin naturally from the sun, which aids in maintaining a healthy immune system. There is Vitamin D deficiency in people who mostly stay indoors or live in places where sunshine is significantly less.
Although more research is needed to prove the effectiveness of vitamin D on weight loss, studies show obese people have lower than average vitamin D (2).
According to a study, the combination of calcium and vitamin D is a perfect tool to lose weight (3). Along with the sun, here is a list of foods you can add to your diet for this vitamin:
- Sardines.
- Tuna.
- Cod liver oil.
- Egg yolk.
- Fortified foods.
- Salmon.
3. Calcium:
Calcium is one of the best vitamins to boost metabolism, and cells burn fat from your body due to the presence of calcium in them. The more amount of calcium a section has, the more fat it burns. Calcium doesn’t let fat in your GI tract enter your bloodstream, promoting weight loss (4).
It also helps build bones, blood clots, and contraction of muscles in addition to the metabolic advantage. Some of the foods that increase calcium in your body are:
- Fortified cereals.
- Dark leafy green veggies.
- Sardines.
- Milk.
- Cheese.
- Soya beans.
- Yogurt.
4. Green Tea:
Although green tea is neither a vitamin nor a mineral, this supplement’s benefits make it one of the best ways to promote weight loss. Drinking green tea regularly supports fat oxidation and absorption and reduces fat production due to increased energy expenditure (5).
The healthy dose of caffeine and powerful flavonoid antioxidants called catechins to promote an increased energy expenditure aiding in weight loss.
5. Green Coffee Extracts:
Green coffee extracts are an excellent vitamin supplement that promotes weight loss. The presence of a polyphenol antioxidant called chlorogenic acid in green coffee bean extracts reduces the absorption of fat and glucose in the gut to improve your body’s metabolic function, promoting weight loss (6). It also lowers the insulin levels in your body by stimulating weight loss.
6. Garcinia Cambogia:
Also known as Malabar tamarind, Garcinia cambogia is a tropical fruit. It is a perfect weight-loss supplement since it reduces your appetite and blocks your body’s ability to make fat. It also helps maintain cholesterol and blood sugar levels by reducing excess weight (7).
This fruit rind has hydroxy citric acid, an active ingredient that blocks enzymes that make fat in your body. It also makes you feel less hungry by raising serotonin levels in your brain.
7. Magnesium:
Magnesium is one of the vitamins that help with weight loss. Intake of high amounts of magnesium control insulin and blood glucose levels, especially in obese or overweight people, according to a study published in 2013 (8).
Magnesium acts as a cofactor that has profound effects on many of the significant reactions in the body. Some of the magnesium-rich foods you can include in your diet are:
- Legumes.
- Seeds.
- Nuts.
- Leafy green vegetables.
Precaution: Magnesium may cause diarrhea if taken in high doses.
8. Omega 3 Fatty Acids:
The addition of omega-3 fatty acids into your diet can help protect the heart and blood vessels in your body. It also helps reduce the deposit of adipose tissue by favoring increased fat oxidation and improves body composition (9).
Although more concentrated research is needed, omega-3 fatty acids aid weight loss for a short duration.
Some of the rich sources of omega-3 fatty acids are:
- Salmon.
- Mackerel.
- Late trout.
- Herring.
- Tuna.
- Sardines.
Vitamins effectively provide the necessary energy to your body but using vitamins for weight loss is proven for long-term results. Food should be the primary source of vitamins in our body as supplements only fill gaps. But only vitamin supplements won’t help you lose weight unless you pair it with a proper exercise routine.
Consulting your doctor before putting anything in your body is essential. Check the label for information about ingredients and expiry date. Don’t forget to let us know how this article has helped you.
See More: What Is The Best Multivitamin For Men
Disclaimer: The information provided in this article are suggestions and not a replacement for medical advice. It is always safe to consult your doctor before you start any supplements. The website is not responsible for the effects it may have on your body.
F.A.Qs:
1. Is It Necessary to Consult a Doctor Before Using Vitamin Supplements?
Ans: Vitamin supplements are readily available in pharmaceutical stores and online. These can be obtained without a prescription. Some supplements may cause side effects or have an interaction with some of your previous medications. So, it is always better to consult your doctor before you take anything. It is even more necessary if you have any pre-existing health conditions.
2. What are the Things You Need To Remember Before Using Vitamin Supplements?
Ans: Before opting for vitamin supplements, see if you can gain the vitamins needed from food sources. If food sources are not enough, you can take supplements depending upon the lifestyle, health conditions, and current diet. Ensure you know the risks, benefits, and the amount you can take by consulting a doctor.
3. Can There Be Any Side Effects of Vitamins?
Ans: Usually, a multivitamin can be safe if taken once per day. But some nutrient supplements, if taken in large amounts singularly, can be dangerous.
- Congenital disabilities are detected in pregnant mothers if they take high amounts of vitamin A.
- It can be toxic if vitamin D, calcium, niacin, selenium, and iron are taken in high doses.
- Vitamin C can cause stomach issues if taken over 2000mg.
