vitamin and mineral supplements may help provide you with the energy you need to manage stress, maintain a positive mood, and reduce fatigue. all of this adds up to a diet that is more likely to succeed.
should I take vitamins to lose weight?
losing weight isn't as easy as taking a few magic pills. however, you can take some vitamins and minerals to ensure that your body loses weight as effectively as possible.
a balanced diet can meet most of your nutritional needs. but if your diet is limited, adding some safe vitamin supplements can provide extra motivation to keep you on a healthy weight loss regimen.
when it comes to weight loss, not all vitamins and minerals are the same. read on to find out which ones can help you lose excess weight and maintain your weight.
1. B VITAMINS
B VITAMINS INCLUDE:
- THIAMINE (B-1)
- RIBOFLAVIN (B-2)
- NIACIN (B-3)
- PANTOTHENIC ACID (B-5)
- PYRIDOXINE (B-6)
- BIOTIN (B-7)
- FOLIC ACID (B-9)
- COBALAMIN (B-12)
THESE VITAMINS ARE ESSENTIAL FOR MAXIMIZING METABOLIC FUNCTIONS. THE MAIN FUNCTION OF B VITAMINS IS TO HELP YOUR BODY METABOLIZE CARBOHYDRATES, PROTEINS, AND FATS, AND TO UTILIZE THE ENERGY STORED IN FOOD.
FOR EXAMPLE, THIAMINE (B-1) HELPS BODY CELLS CONVERT CARBOHYDRATES INTO ENERGY. IN OTHER WORDS, A LOW CONTENT OF ONE OR MORE OF THESE VITAMINS MEANS THAT YOUR METABOLISM WON'T BE AT ITS BEST. THIS MAKES LOSING WEIGHT MORE DIFFICULT.
Food Sources: You can find B vitamins in a range of foods. Good sources include:
- bean
- lentil
- milk
- egg
- lean meat
- whole grains
- potato
- banana
COBALAMIN (B-12) IS NOT FOUND IN ANY PLANT PRODUCT, SO IT IS DIFFICULT FOR VEGETARIANS TO GET ENOUGH VITAMINS.
Tip: In general, dietary supplements that contain all eight B vitamins are called B multivitamins. They are easy to find in stores or online.
2. VITAMIN D
VITAMIN D IS ESSENTIAL FOR A HEALTHY IMMUNE SYSTEM.
YOUR BODY CAN GET ALL THE VITAMIN D IT NEEDS THROUGH SUNLIGHT. HOWEVER, MOST PEOPLE TODAY SPEND TOO MUCH TIME INDOORS, OR THEY LIVE IN CLIMATES WHERE THE SUN ISN'T ALWAYS SHINING.
GETTING ENOUGH VITAMIN D FROM FOOD IS DIFFICULT, SO SUPPLEMENTS ARE OFTEN RECOMMENDED. SOME STUDIES SUGGEST THAT ADEQUATE VITAMIN D LEVELS MAY ALSO HELP PREVENT DEPRESSION. A POSITIVE ATTITUDE IS ALSO THE BASIS FOR AN EFFECTIVE DIET.
THE RESEARCHERS NOTED THAT SERUM VITAMIN D LEVELS IN OBESE PEOPLE WERE LOWER THAN NORMAL. THE EXACT ROLE OF VITAMIN D IN WEIGHT LOSS REMAINS UNCLEAR.
A 2011 STUDY FOUND THAT OVERWEIGHT AND OBESE ADULTS WHO TOOK CALCIUM AND VITAMIN D SUPPLEMENTS LOST MUCH MORE STOMACH FAT THAN THOSE WHO DID NOT TAKE ANY SUPPLEMENTS.
Food Sources: While sunlight is the best source of vitamin D, you can also get this vitamin from foods, specially fortified foods.
FOODS THAT CONTAIN VITAMIN D INCLUDE:
- cod liver oil
- sardine
- tuna
- salmon
- yolk
- fortified milk and yogurt
- fortified cereals
Tip: If you spend most of your time indoors, you may want to consider taking a vitamin D supplement. It is still important to use sunscreen.
3. Iron
iron plays a role in helping your body produce energy from nutrients. iron helps deliver oxygen to all cells of the body, including muscles. this, in turn, can help 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
- low energy level
low iron levels can also reduce your physical endurance and athletic performance.
women with menorrhagia and people who donate blood regularly are more susceptible to iron deficiency.
if your risk of iron deficiency is higher, discuss iron supplementation with your doctor.
food sources: you can increase your body's iron reserves through the following foods:
- lean meat
- shellfish
- bean
- spinach
your body absorbs the iron in meat more than iron from plant sources. not a meat eater? if you don't properly replace meat with another source of iron, you may be deficient in iron.
EATING IRON-RICH FOODS AND SOURCES OF VITAMIN C, SUCH AS STRAWBERRIES OR TOMATOES, CAN HELP IMPROVE ABSORPTION.
tip: take iron supplements with food and add extra fiber to your diet, as iron supplements may cause constipation.
4. Magnesium
magnesium is necessary for energy production in the body. this mineral acts as a cofactor in more than 300 enzyme systems. these systems are responsible for a wide range of reactions in the body, including:
- controls blood sugar
- regulates blood pressure
- keep your bones strong
- keep the nervous system functioning properly
dietary surveys of Americans often show that magnesium intake is too low. magnesium supplements can ensure that you are getting enough magnesium.
food sources: the best sources of magnesium include:
- nut
- seed
- legume
- leafy greens such as spinach
you may need to carry some nuts with you to quickly replenish your energy so that you don't get tired as easily while on a diet, especially if you exercise regularly. just don't eat too much: nuts are high in calories.
tip: high doses of magnesium from supplements or medications often cause diarrhea.
5. Green tea extract
technically, it's not a vitamin or mineral, but green tea extract is one of the few commercially available supplements worth looking at again. green tea is believed to increase energy expenditure and fat oxidation, and reduce fat production and absorption.
it is well known that the extracts of this popular beverage contain powerful flavonoid antioxidants called catechins. green tea also contains healthy doses of caffeine.
an analysis of six controlled clinical trials found that caffeine alone or in combination with catechins significantly increased energy expenditure compared to placebo.
a 2012 study found that green tea supplements lost an average of nearly 2 pounds of weight compared to placebo.
tip: green tea extract is considered safe, but clinicians recommend that people take the extract with food to minimize any potential risks.
Supplements that are ineffective for weight loss
the list of supplements claiming to increase fat metabolism is long. however, there is not enough research to support the claims of most of these supplements.
this is not an exhaustive list. however, there is currently insufficient evidence that the following supplements help safely promote weight loss or increase lean body mass:
- bitter orange (simpering)
- carnitine
- CONJUGATED LINOLEIC ACID (CLA)
- forskolin
- chromium picolinate
- fucoxanthin
- Garcinia Cambogia
When to talk to your doctor
if you are considering taking vitamins or supplements to help you lose weight, consult your doctor. they can discuss the potential benefits and risks of each product.
this is especially true for people who are pregnant, nursing or have an underlying medical condition such as high blood pressure, diabetes, or heart disease.
be sure to ask your doctor about possible interactions with any medications you may be taking. if you experience any side effects after taking the supplement, discontinue taking it and contact your doctor.
finally, if you're trying to boost your energy because you often feel unwell or tired, see a doctor. this can be a symptom of a larger problem that vitamins can't solve.
Conclusion:
vitamin and mineral supplements may help provide you with the energy you need to manage stress, maintain a positive mood, and reduce fatigue. all of this adds up to a diet that is more likely to succeed.
however, if you don't change the amount of exercise and calories you consume each day, you won't lose any weight.
experts agree that long-term weight loss is based on following an overall healthy eating pattern, reducing caloric intake, and participating in physical activity.
most of the vitamins, minerals and other nutrients you need should come from food. supplements can help fill any gaps in the diet that come with calorie restriction.
be sure to read the label carefully to check its active ingredients and know the correct dosage. if you are not careful, you may overdose on certain vitamins. remember that taking additional or large doses of vitamin or mineral supplements will not help you.
also, please note the expiration date before taking the supplement. over time, vitamins lose their potency. you should discard any expired supplements.