Sometimes, heading out for a jog and saying no to sweets just isn’t enough. Adding the right vitamins can help give your weight loss efforts a much-needed boost.
According to this consumer survey, 68 percent of Americans take dietary supplements. However, it’s important to know which supplements to take. For many vitamins, research is still ongoing to determine efficiency for weight loss.
With the best bariatric vitamins, you can supplement your weight loss plan for sweet success.
Keep reading to discover the best vitamins for weight loss!
1. B Vitamins
A vitamin B-12 supplement won’t instantly burn your fat away. Instead, this vitamin supports your blood cell and nerve function. These vitamins are also essential for a properly functioning metabolism.
The B vitamins are:
These vitamins will help your body metabolize fats and proteins. They also help your body use the energy that’s stored in food. That way, your body doesn’t store that energy as fat instead.
In addition to taking supplements, you can also find B vitamins in:
Many vegans and vegetarians are vitamins B-12 deficient because this vitamin is only present in animal products.
Heavy drinkers and people with a history of anemia are also at risk of vitamin B-12 deficiency.
If you want to add all eight B vitamins, look for B-complex. These weight loss vitamins can then work as one to help your metabolism function properly.
2. Green Tea Extract
As a supplement, green tea can increase your body’s fat oxidation and energy expenditure.
This, in turn, helps your body reduce fat production and absorption.
Green tea contains a flavonoid antioxidant called catechins. These catechins can help increase energy expenditure within the body.
If you start taking green tea extract, make sure to take it with food.
It also helps to head out for a walk to get your metabolism going.
3. Vitamin D
According to this research, about one billion people worldwide have a vitamin D deficiency.
In fact, vitamin D deficiency is also linked to weakened, fatty muscles. Improving your vitamin D intake can help strengthen your muscles while limiting body fat.
However, research is still unsure of how vitamin D contributes to obesity or vice versa.
Your body needs that vitamin D for a healthy immune system, too. It’s also a mood booster. Vitamin D may help prevent depression.
Meanwhile, many obese people have lower levels of serum vitamin D. According to this study, people who took vitamin D and calcium lost body fat.
Basically, if you’re not getting enough sunshine, your body is missing out.
Trying to get vitamin D from food can be a challenge. Still, you can find vitamin D in:
Cod liver oil
Fortified milk and yogurt
If you’re not a fan of those options, you can supplement your vitamin D along with these best bariatric vitamins instead.
Remember, taking vitamins alone isn’t enough to improve your weight loss. You should balance taking these weight loss vitamins with healthy lifestyle choices as well.
Heading outside to take in the sunlight and get a little exercise can help your vitamin D levels as a start.
We all associate calcium with strong, healthy bones. Not many people realize it can help maintain a healthy metabolism and blood sugar control, too.
More research is necessary to determine if calcium is effective for weight loss. However, this study showed that higher calcium intake along with vitamin D can help support a weight loss diet.
If you want to get calcium from your diet, try:
Fortified orange juice
Dark, leafy greens
Meanwhile, consider combining calcium with your plan to take the best bariatric vitamins. Together, they can help support your weight loss strategy.
Your body needs iron to create energy from nutrients. As a result, you experience healthy growth, development, and higher metabolism.
The iron carries oxygen to all of your body’s cells, including muscle. It also helps your body burn fat. If your muscles don’t have oxygen, they can’t burn that fat for fuel.
If you’re deficient in iron, you can experience:
Low energy levels
That can cause your physical endurance, athleticism, and daily performance to take a hit. However, you can find iron in:
Try adding iron to your list of vitamins for weight loss. Consider adding vitamin C too, which can improve absorption.
However, it’s important to note too much iron is toxic. Speak with a doctor first before increasing your iron levels.
Ready to ramp up your energy levels? You need magnesium for your body to produce the energy you need. Otherwise, you’re not getting enough energy.
Your metabolism will take a hit, too.
Magnesium plays a part in:
Improving nervous system function
Keeping your bones strong
Controlling your blood glucose
Regulating your blood pressure
You can find magnesium naturally in foods in addition to taking it among your weight loss vitamins. These foods include:
Make sure not to take too much magnesium, though. In some cases, too much can cause diarrhea.
6 of the Best Bariatric Vitamins for Weight Loss
It’s time to start shedding those pounds! With the best bariatric vitamins, you can supplement your weight loss program with a little extra help.
However, not every vitamin that promises to help you lose weight will. Instead, it takes a healthy lifestyle, the right food, and a proper vitamin plan for success.
If you’re worried about remembering to take your daily vitamins, we can help.
Build your daily health plan with the only patch you need today!
- Three of the best vitamins to help boost your weight loss goals
- Vitamin D
- Vitamin C
- The 4 Best Vitamins and Minerals for Weight Loss
- Which vitamins and supplements assist weight loss?
- B-Complex for an unbalanced diet
- Get stronger bones with a healthy dose of Vitamin D
- Calcium to help promote weight loss
- Try Iron for a healthier metabolism
- Fish Oil can be used to help manage weight
- Take Magnesium to stay energized
- Probiotics can help limit weight gain
- Maintain a healthy weight with Protein
- So, which weight loss supplements are right for me?
- What vitamins do I need to lose weight?
- Vitamins to Lose Weight – Vitamin C
- 1. Life Extension Vitamin C (1000mg)
- 2. NOW Vitamin C (1000mg)
- 3. Viva Naturals Vitamin C (1000mg)
- Vitamins to Lose Weight – Vitamin A
- 1. Solgar Vitamin A (5000 IU)
- 2. Bronson Vitamin A (10,000 IU)
- 3. Thorne Research Vitamin A (25,000 IU)
- Vitamins to Lose Weight – Vitamin D
- 1. NatureWise Vitamin D3 (5000 IU)
- 2. ZHOU Vitamin K2 + D3 (5000 IU)
- 2. Sports Research Vitamin D3 (5000 IU)
- Will eating salad help me lose weight?
- How much water should I drink to lose weight?
- How much exercise do I need to lose weight?
- Will fruit help me lose weight?
- Will eating fish help me lose weight?
- Will a massage help me lose weight?
- More from First for Women
- Top 10 Vitamins and Minerals for Weight Loss, Fitness, and Good Health
Three of the best vitamins to help boost your weight loss goals
When you’re on a committed weight loss mission, it might be easy to get caught up on things like obsessively counting calories for everything you eat and calculating exactly how many steps you’ve done each day. There is, however, an entire world of micronutrients, vitamins and minerals which can make all the difference. Here’s a look at a few of them:
Fibre may not technically be a vitamin, but it is a vital asset and tool in every fat loss plan you could imagine. One of fibre’s primary roles in weight loss is that it fills you up, creating feelings of satiety which reduce hunger cravings and lead to fewer overall calories being consumed. A Tufts University study suggested that eating as little as 14 grams more fibre each day could result in the subject consuming as many as 10% fewer calories.
Fibre is also known to improve the conditions in the gut for healthy bacteria, which in turn improves overall digestion and absorption of nutrients.
Vitamin D is one of the most essential nutrients for overall health and wellbeing, and also happens to be one which a huge number of people are deficient in. This is because vitamin D is primarily created by our bodies in response to sunlight. As few of us get enough sun these days, more of us are suffering at some level from the effects of vitamin D deficiency. These effects may include weight gain.
One 2014 study found that while vitamin D supplementation in and of itself didn’t seem to promote weight loss, women who supplemented to the point where their body’s vitamin D levels were within the optimum range did benefit from improved weight loss.
Vitamin C is known to stave off a cold- but its health benefits go far further than that. It can in fact keep asthma in check and help to treat cataracts.
At first glance, vitamin C may not appear to be a winning ingredient in a fat loss plan. A 2007 study found an inverse correlation between plasma levels of vitamin C and waist circumference, but didn’t seem to show evidence that vitamin C supplementation directly encouraged weight loss.
More encouragingly, a 2005 study found that increased vitamin C intake allowed subjects to oxidise 30% more fat during exercise.
Shop out Vitamins & Supplements range.
To help achieve your weight loss goals, stock up on these essential vitamins or eat more foods that contain them.
The 4 Best Vitamins and Minerals for Weight Loss
At a glance:
- A large portion of the country is overweight and subsequently suffers from weight-related diseases.
- In addition to lifestyle and diet modifications, certain vitamins and minerals have been shown to be effective for weight management.
- Vitamins and weight loss: Four vitamins and minerals help to suppress appetite and boost metabolism.
- These four micronutrients offer specific biological benefits that help with fat loss and weight control.
- Ensuring that you get enough of these four essential vitamins and minerals is vital for maintaining a healthy weight.
If you’ve found yourself waging war against your waistline, you’re not alone. Research conducted by the CDC found that among the adult population in the U.S., 39.8% of Americans were considered overweight or obese. That number jumped to 42.8% for 40 to 59 year-olds, indicating a scale-tipping trend for middle-aged adults.
If you’re one of the 1.9 billion Americans currently struggling to manage your weight, it’s important to do all that you can to take back control of your health. Maintaining a body mass index above a healthy level puts you at a greater risk for developing dangerous weight-related diseases, including type 2 diabetes, cardiovascular disease, hypertension, and even certain types of cancers.
While you may be privy to many of the standard suggestions for weight loss, including diet and exercise, there is another fat-loss factor that many of us often overlook: our vitamin and mineral intake. As the data continues to pile in revealing a steady rise in the number of overweight individuals in our country, research has begun to explore how certain vitamins and minerals affect our ability to manage our weight. Several micronutrients have been shown to help positively regulate weight and body fat composition, offering benefits that range from increasing metabolism, reducing appetite, and stabilizing blood sugar. Today, we’re exploring vitamins and minerals that are proven to be effective for weight loss and weight management.
The B Vitamins
One of the main functions of the B vitamins is the energy conversion of food. These vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12) all work to break down carbohydrates, proteins, and fats from our diet and convert these macronutrients into a useable fuel. This process is directly related to the speed of our metabolism, meaning that a deficiency in any one of the B vitamins could result in a lower metabolic rate. Not only does a slower metabolism make it more difficult to keep our weight in check, but it also leads to feelings of tiredness and fatigue. Indirectly, this can contribute to weight-related problems, since a sluggish individual is far less likely to participate in any type of physical activity compared to someone who’s feeling properly fueled.
Of the B vitamins, vitamin B12, thiamine, and niacin have been shown to play a particularly crucial role in metabolism and weight management. Vitamin B12 is directly related to protein and fat metabolism and requires vitamin B6 to carry out this essential function. A deficiency in B12 can lead to a condition called megaloblastic anemia, which causes fatigue and weakness, both symptoms that can discourage regular activity and exercise.
Thiamine, which is heavily involved in food breakdown and metabolism, has been researched for its role in obesity. One study found that obese patients seeking bariatric surgery were 15-29% more likely to be deficient in thiamine than the average population. Researchers suggest that the link between thiamine deficiency and obesity appears to be related to consuming a diet high in simple sugars and carbohydrates. Many obese individuals consume diets that are high in carbs but low in whole grains, which is a common source of thiamine. Because thiamine is also involved in the breakdown of carbohydrates, the deficiency initiates a dangerous cycle where carbohydrate intake continues at an excessively high rate without having sufficient thiamine levels to break down the sugars, leading to a slippery slope of steady weight gain.
The final B vitamin that has been closely associated with weight control issues is niacin. This micronutrient is particularly important for fat metabolism, which plays an important role in our energy levels. As a macronutrient, fats have the highest caloric density, which means that fat metabolism will have the most significant impact on boosting energy. However, research has indicated that lipid break down was not the only weight-related benefit of adequate niacin intake. Researchers found that an increase in niacin intake for an obese study population resulted in a higher rate of adipose tissue breakdown by raising the production of the hormones involved in the metabolism of the fatty acids. The researchers also observed a reduction in inflammation produced by excessive adipose tissue as well as a lower risk of developing metabolic syndrome, both symptoms of carrying an unhealthy weight.
While the so-called sunshine vitamin has many benefits, including boosting both bone and mental health, researchers are just beginning to uncover the micronutrients role in weight management. The exact mechanism behind the role vitamin D plays in weight management is not entirely understood, researchers have suggested several potential theories. One study found that vitamin D inhibited new fat cell formation, a process known as adipogenesis. A later study demonstrated that the vitamin also prevented fat cell storage while increasing the cell’s metabolic function. These effects prevent the accumulation of fat stores in the body associated with obesity and other serious weight-related diseases.
As the science and medical community continues to investigate the link between vitamin D and weight, studies show that the nutrient does play a role in preventing the pounds from piling on. In a year-long study looking at the effects of vitamin D intake and the diets of 218 obese women, researchers found that while every participant was on a calorie-restricted diet, those who maintained the appropriate vitamin D intake lost an average of 7 lbs more than those who did not. Another study that spanned over a 4.5 year period demonstrated that those with a higher level of vitamin D in their system experienced less weight gain between medical visits. While it’s still not clear exactly why vitamin D contributes to positive weight control, it’s apparent that the micronutrient is important when it comes to the battle of the bulge.
Researchers out of Arizona State University found that reduced levels of vitamin C in the bloodstream was linked to higher levels of body fat and an increased waist circumference in overweight individuals. They attributed this association to the fact that vitamin C promotes fat-oxidation in the body, which allows for the breakdown of fat sources to be used to fuel our energy supply.
The controlled, four-week study involved 20 obese men and women who were randomly assigned to receive either a 500 mg dose of vitamin C daily or were given a placebo. Although both groups were placed on a low-fat, calorie-restricted diet, those who were given the placebo experienced an 11% drop in their ability to oxidize fats.
The researchers went on to discuss their findings, explaining the nutrient’s role in fat oxidation and obesity. Vitamin C is a key component in the synthesis of a molecule known as carnitine. This biological compound’s main function is as the “taxi driver” for fats, shuttling the macronutrient to the site of oxidation. Without adequate vitamin C levels to create carnitine, the body isn’t able to properly breakdown and use fats as a fuel source, leading to weight gain and feelings of fatigue. Essentially, vitamin C acts as the first domino in a long chain of physiological events that promote weight control and energy metabolism, making the vitamin an indispensable component of healthy weight management.
The final nutrient on our list of weight-controlling vitamins and minerals is calcium. Amongst numerous benefits, including bone development, heart health, and muscular function, calcium has been linked to positive effects on weight management-particularly for obese and overweight individuals. Research shows that maintaining an adequate calcium intake while restricting calories contributed to maintaining a lower body fat percentage and weight.11] As evidence mounts to suggest an inverse relationship between body mass index and calcium intake, researchers and medical professionals alike have offered up several theories to explain the mineral’s fat loss effects.
Calcium has been shown to increase thermogenesis, slightly increasing our body’s core temperature. This raises our metabolic rate, allowing our body to convert food to energy more efficiently. To further ramp up the fat-burning potential of the mineral, calcium has been shown to increase fat oxidation while regulating blood sugar. When calcium is present in our digestive tract, it stimulates intestinal cells to release hormones that signal to the pancreas to release insulin. Once insulin enters into the bloodstream, it works to shuttle sugar present in the blood after the breakdown of carb sources, into our cells to be used for fuel. This process prevents blood sugar spikes and drops while keeping our energy levels consistent, all factors that discourage us from gravitating towards sugary snacks and empty calories to combat a blood sugar crash. As a final fat-loss factor, calcium has been shown to increase lipolysis, or fat break down while also ramping up the rate of fat excretion in response to the same hormones released by the intestinal cells that stimulate insulin production. With the impressive list of weight-control properties, it’s useful to pay close attention to calcium intake when trying to shed a few pounds.
Get Adequate Amounts of All Essential Vitamins and Minerals
We’ve highlighted a few standout micronutrients when it comes to losing weight and maintaining healthy body fat levels. It’s crucial to note, however, the importance of making sure you take in an adequate amount of all the essential vitamins and minerals if you’re looking to manage your weight. If you find yourself deficient in one or more of the key vitamins, your body will register the lack of nutrients and respond by increasing your hunger signals in order to restore your micronutrient levels. While this protective physiological mechanism would be appropriate if an individual found themselves malnourished or severely under fueled, it’s counterproductive for someone trying to trim down.
The MICROGEL™ multivitamin Bioactive Mutli by Healthycell, for example, is an ideal supplement to meet the nutritional demands that allow us to keep our weight in check. By offering the key micronutrients our body needs in a highly bioavailable (maximum absorption) format, the Bioactive Multi efficiently feeds our cells the necessary nutrients we need. This prevents a physiological “false alarm” that initiates overconsumption in an attempt to fill a nutritional void. So if you’re looking to lose weight and generally improve your overall health, prioritize your body’s intake of the full spectrum of essential vitamins and minerals with a multivitamin supplement like the Bioactive Multi by Healthycell.
The Vegan Essentials by Healthycell is the easiest one-a-day way to be a healthy vegan because it’s the only vegan multivitamin supplement combo with 30+ vitamins, minerals, and other nutrients essential for plant-based diets.
It’s made with 100% vegan ingredients, no artificial flavors, colors, or sweeteners and served in a natural peach-mango flavor so it’s also the most delicious means to meet the micronutrient needs of a meat-free diet. It uses natural Palmyra nectar as a sweetener, so the final product is only 15 calories and has 0.5 grams of natural sugar – the same amount of natural sugar in one half of one single grape!
Lastly, consider supporting your sleep and recovery time with an effective sleep routine and by maximizing all 4 stages of sleep using REM Sleep by Healthycell. Effective sleep burns more calories, increases metabolism and can help us lose weight. REM Sleep helps you fall asleep easier, stay asleep, achieve REM, and wake up refreshed (so you can stick to your weight loss routine.)
Products – Data Briefs – Number 288 – October 2017. (n.d.). Retrieved from https://www.cdc.gov/nchs/products/databriefs/db288.htm
Office of Dietary Supplements – Thiamin. (n.d.). Retrieved from https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
Kerns, J.C., Arundel, C., & Chawla, L.S. (2015). Thiamin deficiency in people with obesity. Advances in nutrition (Bethesda, Md.), 6(2), 147-53.
Wood, R.J. (2008). Vitamin D and adipogenesis: new molecular insights. Nutrition reviews, 66(1), 40-6.
Which vitamins and supplements assist weight loss?
Our culture places a great deal of emphasis on weight loss. There are new fad diets that trend in and then fade out – for one reason or another. Some are not sustainable while others are just unhealthy overall.
Unfortunately, obesity in the United States is very common, which leads to this infatuation with finding new ways to lose weight. In fact, the statistics related to obesity are quite concerning. According to the CDC, the prevalence of obesity among United States adults was 39.8% in 2015-2016. This is particularly concerning given the health conditions that come along with obesity. These include strokes, heart disease, certain types of cancer and type 2 diabetes. Not only is obesity concerning when it comes to its impact on health, but it is also incredibly costly. Medical expenses are typically $1,429 higher for those Americans who are obese when compared to those who have a healthy body weight.
If you are like the rest of us and are trying to lose weight, but would like to do it the right away – as opposed to following an unsustainable fad diet – you might want to consider some of the best vitamins and supplements for weight loss. With this method, you are simply incorporating more of what your body needs – instead of following a fad diet that deprives you of things you want to eat.
B-Complex for an unbalanced diet
If you don’t have a particularly well-balanced diet, you may be deficient in B-Complex, which includes 8 different vitamins. If you are eating a wide array of healthy foods, including animal products, it is not too hard to get the full battery of B vitamins. But let’s say you’re following a diet that does not include enough meat products. Or let’s say you’ve recently become a vegan, or a vegetarian, or you’ve stopped eating gluten. In those cases, getting enough B-Complex can be really challenging.
Don’t mistake the letter of the vitamin for being anything less than first in class: B-Complex is a critical part of any well-studied diet.
Our homework reveals that the vitamins in B-Complex help to create blood cells, produce energy, support the nervous system, and stimulate healthy nail and hair growth. You might have a B vitamin deficiency if you’ve been suffering from fatigue and weakness, anemia, or have difficulty thinking and walking. We’re pretty sure that upon taking B-Complex you’ll be grading it an A-plus.
Take, for example, the impact of thiamine, or B1, which is just one of the vitamins found in B-Complex. By having sufficient thiamine levels in your diet, your body can turn the carbohydrates you eat into energy, which can then be used for exercise or other activities that promote weight loss. On the other hand, low levels of thiamine can slow down your metabolism, which makes it harder to shed those lbs.
Get stronger bones with a healthy dose of Vitamin D
Studies suggest Vitamin D deficiency is linked to obesity. In fact, a diet with insufficient levels of Vitamin D has been linked to a higher risk of cardiovascular diseases, type 2 diabetes, obesity and hypertension.
Vitamin D is critical for promoting strong bones as it helps the body absorb calcium. What’s more, according to the National Institutes of Health, Vitamin D also reduces inflammation, promotes immune function and modulates cell growth. Vitamin D supplements can help you bridge the gap between the amount of Vitamin D you need and the amount you receive from diet and sun exposure alone.
Calcium to help promote weight loss
According to the U.S. National Library of Medicine, calcium is the most plentiful mineral in the human body. Calcium is found in many dairy products. It helps to create and sustain healthy bones and teeth, and if you maintain proper levels of calcium throughout your life, calcium can also help you to avoid osteoporosis as you age. As importantly, calcium helps our bodies maintain a normal heartbeat, helps our blood to clot, our muscles to relax and flex, aids in the release of hormones, and assists proper nerve signaling.
A study performed in 2010, suggested that a diet high in calcium intake and Vitamin D can help in weight loss. Calcium and Vitamin D work in tandem so it is particularly important to make sure you are getting adequate amounts of both to ensure that you are reaping the benefits. Given that Vitamin D aids the body in absorbing calcium, you need enough of it to feel the full effects of calcium, even if you are getting enough calcium in your diet or through supplements.
Try Iron for a healthier metabolism
Think of the mineral iron as a blacksmith in the human body, as it plays a key role in the production of red blood cells. It is a critical component of hemoglobin which moves oxygen from the lungs to the tissues throughout the body. Given that iron moves oxygen from the lungs to the body’s tissues, if you are working out to promote weight loss, you want to ensure you have enough iron in your system to add in that oxygenation. Most crucial for weight loss, iron supports a healthy metabolism.
Fish Oil can be used to help manage weight
Fish oil supplements, which contain Omega-3 fatty acids, can help to avoid a variety of health ailments, by reducing levels of triglycerides, slowing the progression of age-related macular degeneration, and helping to relieve some of the symptoms that come with rheumatoid arthritis.
There have been many studies performed, and more are ongoing, that suggest there may be a link between the consumption of fish oil and weight loss.
Take Magnesium to stay energized
Magnesium ought to be a critical part of your weight loss program, particularly if you plan on working out and trying to build muscle. That is because magnesium plays a key role in helping to produce energy as well as muscle contraction. Magnesium can help you to keep your energy up to burn those extra calories and lose that extra weight.
Probiotics can help limit weight gain
Probiotics have grown in popularity in recent years, given their wide variety of health benefits. These benefits include managing your weight, boosting your immune system, and keeping your digestive system healthy. Probiotics are basically a good bacteria, which is usually found naturally in your body. However, when we do not have enough of the good bacteria, it is much easier for bad bacteria to congregate in our gut. That bad bacteria causes many problems, including weight gain, which is why it is so critical to take probiotics if you are trying to make sure you are losing weight.
Maintain a healthy weight with Protein
Protein, believe it or not, helps us lose weight. According to many studies, this is due to the fact that meals high in protein are more filling and satiating than those meals primarily composed of fats or carbohydrates. You feel full longer by eating protein, which can actually make you eat less overall.
So, which weight loss supplements are right for me?
If you have a diet that is naturally low in some of these vitamins – or protein genreally – you may want to consider separately boosting those.
Care/of is here to lead the way.
With so much misinformation out there, you’re probably wondering if vitamins to lose weight or other similar tips, like drinking a lot of water, or intermittent fasting, actually help shed those extra pounds. Well, wonder no more with this definitive guide on the best-kept weight-loss secrets.
What vitamins do I need to lose weight?
If you’ve been thinking about taking vitamins to lose weight, we have some great news for you: There are a few vitamins out there that may help you reach your weight-loss goals. As you probably know already, no one vitamin will be a “magic pill” for weight loss, but ingesting the vitamins in whole foods can be especially beneficial, according to dietitian Keri Glassman of Nutritious Life. “A diet rich in whole foods will be loaded with vitamins that naturally act as antioxidants in the body helping to reduce inflammation,” she says, adding that supplementing vitamins can’t hurt.
(Photo Credit: Getty Images)
Keep in mind that a healthy vitamin intake is just one piece of the weight-loss puzzle. Shedding extra pounds can cut your risk of diabetes, heart disease, stroke, and joint pain by 50 percent, so it’s no wonder more than half of us say losing weight is our top health goal. The great news: You can pare those pounds and keep them off without going hungry by using the latest research-backed steps to weight-loss success.
In a perfect world, we would all be getting enough vitamins from the food we eat to reach optimal nutrition and achieve a healthy body weight. However, we definitely don’t live in a perfect world, so this is why Glassman says vitamin supplements can serve as “insurance” for a healthy diet. Though we should certainly strive for getting as many vitamins as possible through food, there are a few specific vitamins that could possibly help with weight loss — and they’re worth keeping in mind.
Important: Always check with your doctor before starting a new supplement.
Vitamins to Lose Weight – Vitamin C
Glassman says studies have shown that people who aren’t getting enough vitamin C might be more resistant to weight loss than people who have adequate levels. So supplementing vitamin C is a possibility there (or you can always munch on an orange or two!). However, she also says more doesn’t always equal better; because vitamin C is water soluble, any extra will simply leave your body after you use the restroom. In short: When using vitamin C for weight loss, don’t overdo it! But if you feel that you’re not getting enough, here are a few one-a-day vitamin C supplements you can take.
1. Life Extension Vitamin C (1000mg)
Where to buy: ($8.69, Amazon)
2. NOW Vitamin C (1000mg)
Where to buy: ($13.42 for 250 tablets, Amazon)
3. Viva Naturals Vitamin C (1000mg)
Where to buy: ($19.99 for 250 tablets, Amazon)
Vitamins to Lose Weight – Vitamin A
Vitamin A can also be enormously beneficial because it naturally acts as an antioxidant. Studies have shown eating foods rich in antioxidants like vitamin A can reduce inflammatory markers. Considering chronic inflammation can prevent weight loss and also lead to weight gain, it may be wise to start eating foods like pumpkin, which is not only packed with vitamin A for weight loss but other powerful antioxidants as well. Here are a few of the best vitamin A supplements you can buy.
1. Solgar Vitamin A (5000 IU)
Where to buy: ($7.12 for 100 tablets, Amazon)
2. Bronson Vitamin A (10,000 IU)
Where to buy: ($9.49 for 250 tablets, Amazon)
3. Thorne Research Vitamin A (25,000 IU)
Where to buy: ($10.45 for 90 tablets, Amazon)
Vitamins to Lose Weight – Vitamin D
You can actually double your weight loss with vitamin D. Even better? Losing weight with vitamin D sounds incredibly easy, too. Boston University researchers say you’ll lose twice as much weight on any diet if you take 2,000 IU of vitamin D3 daily. Vitamin D3 (the most absorbable form of the nutrient) helps shuttle dietary fats into muscle cells, where they’re burned for energy instead of converted into body fat. You can get vitamin D by exposing yourself daily to the sun (remember sunscreen) but if you don’t have time for that (or there is not enough sun where you are) you can always take one of the following vitamin D supplements.
1. NatureWise Vitamin D3 (5000 IU)
Where to buy: ($13.85 for 360 softgels, Amazon)
2. ZHOU Vitamin K2 + D3 (5000 IU)
Where to buy: ($14.22 for 60 capsules, Amazon)
2. Sports Research Vitamin D3 (5000 IU)
Where to buy: ($15.15 for 360 capsules, Amazon)
Will eating salad help me lose weight?
Salads are part of most weight-loss plans, and now researchers know it’s not only because they are filling for few calories. Research in the journal Appetite reveals eating a heaping cup of leafy greens daily can help you shed up to 24 pounds in one year, thanks to the natural pigments that give those greens their colors. They increase your production of leptin, a hormone that helps you feel comfortably full for up to six hours after each serving, said study co-author Rick Kohnke, PhD.
How much water should I drink to lose weight?
Dozens of studies have already proven sipping six 8-ounce glasses of water daily helps protect against kidney stones, headaches, joint pain, and fatigue. And now, University of Utah researchers have discovered another benefit: It can increase your metabolic rate 3 percent or more, helping you effortlessly burn off seven pounds in six months. Your liver is more efficient at flushing out metabolism-slowing toxins and using fat for fuel when you’re well hydrated!
How much exercise do I need to lose weight?
The more you exercise, the more weight you’ll lose, right? Not necessarily! A new City University of New York study found sedentary women who start exercising moderately (say, walking briskly for 30 minutes) burn an extra 200 calories daily and lose weight up to 33 percent more quickly. But if they push themselves to work out longer and harder, their bodies actually adapt and start burning fat more slowly, stalling their weight-loss goals.
Will fruit help me lose weight?
Eating three cups of fresh or frozen berries each week could help you shed four pounds monthly without dieting, reveals research in the British Journal of Nutrition. Berries contain nutrients (polyphenols), which block sugar absorption and help your cells burn blood sugar for fuel before it can be converted into fat, said study co-author Leo Niskanen. Bonus: Those healthy polyphenols nourish your insulin-producing pancreas, cutting your risk of pre-diabetes by 31 percent, Yale researchers said.
Will eating fish help me lose weight?
Up to 66 percent of us battle diet-sabotaging cravings and hunger pangs when we’re stressed, and Indiana University researchers have discovered how to overcome them: Eat 18 ounces of fish or seafood weekly! Salmon, tuna, and other fish are rich in healthy omega-3 fatty acids, which calm your brain’s anxiety center, reducing the urge to eat when you’re stressed, Kohnke said. Don’t eat fish regularly? Try taking 1,000 milligrams of fish oil daily.
Will a massage help me lose weight?
Pausing every hour to give yourself a firm one-minute hand and finger massage could cut 120 calories out of your daily diet and eight pounds off your figure every year, Swedish research shows. Brief hand massages encourage the release of endorphins and serotonin, hormones that shore up willpower and reduce the urge to munch.
Whew, that’s a lot of information but the better informed you are, the more likely you’ll be able to lose those extra pounds and keep them off for good.
More from First for Women
Everything You Need to Know About Meditation and Weight Loss
This Life-Saving Vitamin Cuts Your Cancer Risk by Two-Thirds
Does Fish Oil Lower Blood Pressure?
Top 10 Vitamins and Minerals for Weight Loss, Fitness, and Good Health
- by Guest Author, Mar 30, 2015
Vitamins were once limited to giant horse pills issued to help your bones grow strong and your hair grow long, but now we’re lucky enough to have vitamins contained in all forms: gummies, chewables, drinkables, and even chocolate chews. Most people know vitamins are something you should be taking, but a surprising amount of Americans forgo vitamins all together; fine if your diet is nutritionally sound and packed with veggies, fruits, dairy, learn proteins, and whole grains — but necessary if your diet is like most of ours (a little patchy).
Read on to find the top 10 vitamins and minerals for weight loss and fitness, but bear in mind that we’re not doctors, and any major changes in your diet and health, along with supplementation from vitamins and minerals, should be discussed with a health care professional.
Known as the sunshine hormone (your body converts light from the sun’s rays into this hormone), Vitamin D helps cells respond to insulin (a hormone critical to metabolism) by pushing glucose into cells, because cells are fueled by glucose as energy. The more your cells respond to insulin, the more calories are properly converted to energy. Vitamin D may also interact with Leptin, the “I’m full” hormone that tells your brain to stop eating. If you’re low on Vitamin D, you may be lacking Leptin — keeping your brain chowing down before your tummy says “Stop!”. Vitamin D also interacts with calcium, helping your body absorb more of this precious mineral. Studies have recently linked Vitamin D deficiency to depression, anxiety, and fatigue, so if you’re experiencing unusual sluggishness, sadness, or stress, it may be time to have your levels checked.
Most people have driven by those weight-loss clinics in strip malls that tout B12 shots for quick weight loss. While the efficacy of B12 causing direct, immediate weight loss is debated, B12 does help your energy production by better converting food into energy. And, as we all know, more energy = more desire to work out and continue to eat well. As a water soluble vitamin, it’s usually found in animal protein from fish, chicken, and beef. B12 also creates red blood cells, and is a key vitamin for helping you maintain appropriate iron levels, as those who are severely deficient in Vitamin B-12 are likely to be anemic.
Also known as Pantothenic Acid, Vitamin B5 aids in the proper use of carbohydrates, proteins, and lipids within your metabolic system. B5 also keeps the nervous system healthy and speeds up the healing process after injuries. B5 also works hand in hand with the other suite of B Vitamins (also known as the B Complex) to reduce stress. You can also thank Vitamin B5 for increasing good cholesterol, decreasing bad cholesterol, and aiding in the production of the sunshine vitamin, Vitamin D.
Move on over, cold and flu season; Vitamin C has another job, and it’s keeping your energy levels up to facilitate a high-functioning metabolism. While C is another vitamin that helps convert glucose into energy, it’s also an antioxidant that blocks damage from free-radicals, which are the by-products left over when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues, forming collagen, repairing damage to cells caused by aging, and helping reduce stress. Sounds like a win win to us.
Coenzyme Q10 (CoQ10)
While technically CoQ10 is a “vitamin-like substance” and not a vitamin per-say, we thought it belonged up here with these other metabolic powerhouse. CoQ10 produces energy for cell growth and maintenance, and also functions as an antioxidant, which protect the body from damage caused by free radicals. Coenzymes help enzymes work to digest food, protect heart and skeletal muscles. Some people claim that CoQ10 can boost energy and speed recovery from intense exercise.
Calcium and Vitamin D are best buddies — or maybe we should say they have a “D-lightful” relationship. Calcium is stored in fat cells, and some researchers think that the more calcium in a fat cell, the more fat that cell will burn. Calcium also clings to fat in your GI tract, preventing some of the fat form being absorbed into your blood stream. In addition to its metabolic advantage, calcium builds bones, helps blood clot, and help muscles contract.
Known as the “chill out” mineral, Magnesium relaxes muscles, promotes calmness, and can help you achieve a better night’s sleep; all of which sound great for losing weight or staying healthy. A 2013 study in the Journal of Nutrition found that higher magnesium intake is related to lower levels of fasting glucose and insulin (key components of fat and weight gain). Other studies suggest magnesium can help treat conditions like osteoporosis, PMS, migraines, depression, anxiety, and more.
Chromium is a mineral that works with insulin. Some claim that Chromium can help burn more calories, reduce appetite, and boost muscle mass, but some say that 200 to 1,000 micrograms of chromium a day has no significant benefit. However, those that do advocate for chromium say that it works together with insulin in the pancreas to metabolize carbohydrates.
Just like Vitamin C, Zinc usually gets its claim to fame in the flu and sickness world, but Zinc has another benefit: contributing to hormonal balance in the body, especially testosterone. Zinc also helps protein production, assists with enzyme regulation, and even works as a neurotransmitter, which is a key component of the body’s internal communication system. (Don’t forget its long-applauded immune system boosting skills, too.)
Everyone needs potassium to keep their organs functioning; and luckily, it’s abundant in many foods. Potassium fights bloat and aids in proper muscle contraction. (Some people say a banana a day will keep a Charlie Horse away.) While those with a healthy diet should be consuming enough potassium, low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Potassium will assist in keeping muscle cramps at a minimum, and reducing pesky bloating.
Are you taking any of these vitamins already? What other vitamins have you personally noticed help you feel your best?
Author: Alyssa Curran
Alyssa Curran does social media by day and tweets pictures of her cats and food by night. When she’s not hanging out on social media, she’s writing on the Double Chin Diary, buying nail polish, or perpetually trying to get in shape.
Follow Alyssa @lyssacurran or @doublechindiary, or on Facebook here.