What are the Best Vitamins For Weight Loss? Let’s find out!
When dieting to shed pounds, it’s common to stuff your plate full of healthy foods. Unfortunately, this approach may leave dieters lacking essential nutrients.
Vitamins can fill nutritional gaps, suppress cravings, boost metabolism and build strength. Some of the best vitamins for weight loss include vitamin B vitamins (B6, C, D) as well as iron.
Disclaimer:
The information contained on this site is for educational purposes only. Therefore they do not represent in any way an advice or indication for any physical problems. The author of the blog declines any possible damage resulting from a decision taken after reading the posts.Weight loss occurs following a low calorie diet, the variation is not the same for all people. On average, dieters lose 1-2 pounds per week. For a targeted and functioning diet plan, please contact a specialized dietitian. Thanks.
Vitamins For Weight Loss: Vitamin B
Vitamin B is a group of eight vitamins that work together to enable your body to use carbohydrates and fats as energy sources. They also aid in producing red blood cells and transporting oxygen throughout the body.
This water-soluble vitamin is essential to keeping your body running optimally. You can find it naturally in foods like eggs, whole-grain cereals, meat and fish; it’s especially important for those with low stomach acid or taking certain medicines or supplements.
Vitamin B6 is essential for proper brain and nerve function, with a deficiency leading to anxiety or depression.
Vitamin B2 can be obtained in abundance through a diet rich in beans, leafy vegetables, poultry, eggs, nuts and seeds as well as fortified grain products. You may need additional riboflavin if you are pregnant or breastfeeding though.
This B vitamin is necessary for the body’s metabolism of fats and proteins, meaning a deficiency can lead to an increase in body fat storage. Additionally, it regulates appetite and is crucial for normal growth and development in children.
Another advantage of this B vitamin is that it lowers your risk for certain diseases, like cancer and cardiovascular disease. Studies have also demonstrated that it improves metabolism, thus aiding weight loss efforts.
Taken orally, usually once daily as directed by your doctor, vitamin B complex supplements can be taken by mouth. Some individuals may experience side effects like diarrhea, vomiting, restlessness and insomnia; therefore it’s recommended that you speak with a healthcare provider prior to taking any dietary supplement (especially vitamin B complex).
Vitamins For Weight Loss: Vitamin C
Vitamin C is an essential nutrient essential to the growth and repair of tissues throughout your body. From immune cells to your eyesight, this water-soluble nutrient keeps you healthy and strong.
Studies have demonstrated that zinc helps support immune function, promote wound healing, increase iron absorption and is necessary for the production of collagen – a protein crucial for skin, bones, teeth and tendons. Furthermore, it functions as an antioxidant, protecting against free radical formation that could lead to disease.
Vitamin C offers numerous health benefits, and may reduce the risk of certain cancers and heart disease by lowering blood pressure and clearing away plaque in arteries. However, this should not be used as a replacement for medication when managing high blood pressure; additional methods should always be sought instead.
Therefore, it’s essential to incorporate fruits and vegetables into your diet for adequate amounts of this nutrient. If you are overweight or obese, supplementing with extra vitamin C can help ensure you have enough for optimal health and wellbeing.
Supplementing your daily serving of vitamin C through a diet rich in fruits and vegetables will likely enhance your body’s capacity to use fat as fuel, leading to weight loss. A 2005 study revealed that those with lower vitamin C levels had higher body mass indexes – an indicator of obesity.
However, too much vitamin C may be detrimental for those with genetic mutations that increase their vulnerability to iron overload – this is particularly true for people with thalassemia or sickle cell anemia. For this reason, it’s essential to discuss any changes in your diet or vitamin C intake with a healthcare professional prior to making any changes.
Vitamins For Weight Loss: Vitamin D
Vitamin D is an essential nutrient that aids your body in absorption of calcium – essential for strong bones. Additionally, it regulates insulin levels, supports lung function and protects both brain and immune system.
Vitamin D can be obtained in two ways: sunlight or fortified foods like dairy products and eggs that contain it. Health professionals suggest getting 5-30 minutes of sun exposure daily or taking supplements as needed.
Research indicates that people who are overweight and obese may have lower levels of vitamin D in their blood than healthy weight individuals. A study published in the Journal of Clinical Endocrinology and Metabolism discovered that individuals with low vitamin D levels were twice as likely to develop diabetes than those without.
On Thursday, June 21, new research presented at a medical conference suggested that taking vitamin D supplements may aid weight loss and trim waistlines. According to researchers from Vigna Cardiology – a subsidiary of Cleveland Clinic – those taking 25,000 international units of vitamin D daily experienced greater weight loss than those without this supplementation.
Vitamin D is produced by your skin when exposed to UV rays from the sun. Unfortunately, some people may struggle to obtain enough through sunlight alone – especially those living at high altitudes or with darker complexions that block out these rays.
Vitamins For Weight Loss: Vitamin E
Vitamin E is an essential fat-soluble nutrient necessary for immune health and cellular signaling in the body. You can find it in many foods such as vegetable oils, fruits and nuts.
This nutrient is an incredibly potent antioxidant and shields cells from free radical damage. By decreasing oxidative stress, it may reduce your risk for chronic diseases like heart disease, inflammatory conditions and cataracts.
However, some studies suggest that taking too much vitamin B6 may lead to serious health issues. Signs include excessive bleeding, fatigue, nausea and blurred vision.
If you are taking medications such as vitamin K, blood thinners, niacin, anti-platelet drugs or chemotherapy drugs it is wise to consult your doctor before taking any supplements. These medicines may have an adverse effect on vitamin E so make sure to discuss this nutrient’s interaction with them beforehand.
It is essential to remember that eating a balanced diet with plenty of vitamin E-rich foods is more effective for weight loss than taking dietary supplements. Eating foods high in fatty acids like avocados or nuts on a regular basis will guarantee your body gets enough of this vital nutrient.
Some researchers believe that taking this nutrient can reduce your risk of heart disease by decreasing inflammation and controlling blood cholesterol levels. This may prevent fatty plaque build-up that leads to artery blockages or heart attacks.
Vitamin K
Vitamin K is an essential nutrient that plays a significant role in blood clotting and may prevent mineral buildup in arteries, potentially increasing your risk for heart disease. It’s found in various foods like leafy green vegetables as well as certain animal products like meat or cheese.
Vitamin K exists in two forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). The former is naturally produced by bacteria in your intestine, while Menaquinones are artificially added to foods as supplements.
A diet high in phylloquinone may increase your risk for osteoporosis, a degenerative bone condition that occurs with age. Studies found that women who consumed low-calcium diets with phylloquinone had an 30% greater likelihood of hip fracture than those on high-calcium diets without this supplementation.
Another study demonstrated that vitamin K supplementation significantly reduced bone loss among postmenopausal women and increased calcium levels in their bones.
For optimal vitamin K absorption, it is important to consume a variety of whole food sources such as vegetables, fruits, legumes and probiotics like yogurt or raw cheese.
As part of your daily regimen, take a multivitamin for women and 138 micrograms for men; these amounts are easily achieved with just some green vegetables or serving of probiotic-rich yogurt each day.
If you have a health condition that prevents the absorption of vitamin K, such as cystic fibrosis, celiac disease or ulcerative colitis, consult with your doctor about what to do. Additionally, those who have undergone bariatric surgery or who are overweight must be monitored for vitamin K status.
IN THE END
I hope you enjoyed this post about Vitamins For Weight Loss , if you have any questions or concerns leave a comment below or contact me here.