Frankly, not all vitamins magically promote weight loss. The most reoccurring vitamins and minerals out there are those that will ensure your body is functioning as correctly and efficiently as possible for weight loss. Many might not know, but your nutrition and diet play an important role in whether you’ll be able to lose weight or not. A balanced diet provides all you need for your bodily functions. But for those on a limited diet regimen, it is not a bad idea to incorporate some vitamins and minerals. These vitamins and mineral supplements are intended to provide the extra boost you need to stay at peak performance for your weight loss program. Not all vitamins and minerals are created equal. They all have different functions which they perform.
B-vitamins include thiamine (B-1), riboflavin (B-2), niacin (B-3), folate (B-9), biotin (B-7), pyridoxine (B-6), etc.These vitamins are responsible or essential for a fully functional metabolic session in the body. They help the body cells convert carbohydrates into energy. That means low levels of any of these vitamins mean your metabolism won’t be functioning at its best, making weight loss very difficult. This is another instance where diet affects your weight loss program. Sources of B vitamins include; beans, milk, eggs, fish, lentils, lean meat, bananas, potatoes, etc.
This is very necessary for a healthy immune system. The human body is privileged to acquire all the vitamin D it needs from the sun. There is little or no vitamin D in foods making it very hard to receive from foods, so supplements are recommended. An adequate amount of vitamin D also helps prevent depression, and a positive attitude is fundamental for an adequate diet. Research shows that obese people have a meager amount of vitamin D in them. Meaning vitamin D might play a role in weight loss. Some studies show that obese and overweight people taking calcium and vitamin D supplements lost a significant amount of stomach fat compared to those who didn’t use the supplements. Although the sun is the best and the most significant vitamin D source, some other sources include; sardines, cod liver oil, egg yolk, salmon, fortified milk, yogurt, and fortified cereals.
Iron plays a significant role in helping your body create energy from nutrients. It also helps carry oxygen to all of the cells in your body, including your muscles. This inadvertently helps the body burn fat. Too little amount of iron in the body system can lead to iron deficiency anemia. Symptoms of this deficiency include; low energy levels, weakness, fatigue. Iron deficiency can also lead to a reduction in physical endurance and athleticism. You can increase your iron levels by increasing your shellfish intake, beans, spinach, lean meats, etc. Note that your body accepts iron compounds from meat faster than plant-based iron. If you’re a vegetarian, try as much as possible to find an iron-rich substitute.
Magnesium is essential for energy production in the body. It acts as a cofactor in more than 300 enzyme systems. The importance of enzyme systems cannot be overemphasized. Such importance includes; regulating blood pressure, keeping bones straight, controlling blood glucose, and keeping the nervous system perfect. Sources of magnesium include; nuts, legumes, seeds, leafy green vegetables. Note that high doses of magnesium supplements could lead to diarrhea.
Obviously not a vitamin or a mineral but green tea has some content that’ll make you look twice. Green tea is known to increase fat oxidation, energy expenditure and reduces fat production and absorption. The extracts of green tea contain a flavonoid antioxidant known as catechin. It also contains a healthy amount of caffeine. Studies show that caffeine alone or combined with catechin significantly increased energy compared to a placebo. Another study found out that green tea extracts reduce body weight in obese individuals by about 2pounds compared to a placebo. Green tea extract is safe, but clinicians advise that it be taken with food to reduce the risk of potential side effects.
Several types of research have shown that calcium strengthens bones and ensures healthy metabolism and blood sugar control. Another study shows that calcium intake combined with vitamin D can assist in diet-related weight loss. Although calcium supplements exist, it is recommended to get calcium from food sources. Some calcium-rich foods include; milk, yogurt, fortified cereals, seeds, almonds, green leafy vegetables, fortified orange juice, etc.
That’s it for the list. One vital thing to take note of before racing to the store is a doctor’s permission. Talk to your doctor before opting for supplements.