Which Vitamins Help With Weight Loss? 5 Vitamins You Should Be Taking
- Vitamin D deficiency has been linked to obesity (1).
- Vitamin E, like Vitamin C, can aid in reducing oxidative stress, which has been linked to weight gain (6).
- Vitamin K intake has been linked to reduced body fat and altered fat distribution, two key factors in weight loss (8).
Many people would like to drop a few pounds, and while it's true that regular exercise and a well-balanced diet are cornerstones of any successful weight loss program, some vitamins can also aid in this endeavor by increasing your metabolism. These vitamins are important for your health in many ways, including helping you shed unwanted pounds. Starting with vitamin B-complex and ending with vitamin D, this article will guide you through the vitamin basics that can aid in your weight loss efforts. So, if you want to know which vitamins will help you the most on your weight loss journey, keep reading!
How Vitamins Help With Weight Loss
When it comes to general health and wellness, vitamins are indispensable. Some of the many important bodily processes that rely on them are energy production, digestion, and metabolism. Some vitamins are useful for weight loss because they stimulate the metabolism, reduce inflammation, and suppress the appetite.
Vitamin D is a crucial nutrient for anyone trying to trim down their waistline. It has long been known that this vitamin can aid in fat burning by controlling the body's metabolic rate. In addition to its role in energy production, vitamin B12 also helps with weight loss by speeding up the body's metabolism. Vitamin C has been linked to weight loss because of its ability to combat free radicals and inflammation. Vitamin E, like C and A, may aid in weight loss by decreasing inflammation. Vitamin K, last but not least, is important for your bones and can aid in your quest to lose belly fat.
5 Vitamins For Weight Loss
1. Vitamin D and weight loss
Upon exposure of the skin to sunlight, the body produces vitamin D, a fat-soluble vitamin. You can't let your immune system or bone health suffer without this vitamin. Vitamin D may play an important role in weight loss, according to recent studies.
Studies have linked vitamin D deficiency to obesity, suggesting that consuming more of this nutrient may aid in shedding extra pounds (1). The fat-burning and metabolism-regulating effects of vitamin D are well-documented. It can also aid in reducing inflammation and curbing food cravings (2).
Vitamin D is easily obtainable via sun exposure, dietary means, and dietary supplements. Fatty fish, egg yolks, and mushrooms are all excellent sources of vitamin D. Insufficient vitamin D from food alone is especially problematic in the winter. Therefore, a vitamin D supplement might be required to guarantee sufficient intake.
2. Vitamin B12 and weight loss
Energy production and metabolism both benefit greatly from vitamin B12's presence in the body. To put it simply, this vitamin speeds up your metabolism, which in turn aids in the conversion of food into energy and weight loss.
Some studies have shown a correlation between vitamin B12 deficiency and fat storage and obesity (3). Supplementing with vitamin B12 has been shown to have positive effects on mood and energy levels, as well as inflammation (4).
Vitamin B12 is only found in animal products, so eating meat, fish, and dairy is the best way to get enough of it. In order to get enough vitamin B12, however, you may need to take a supplement if you follow a vegetarian or vegan diet.
3. Vitamin C and weight loss
The antioxidant properties of vitamin C have made it a popular supplement. To keep your immune system working properly, you need this vitamin, which also helps reduce inflammation.
Some studies have even linked vitamin C to better weight loss results. Antioxidant vitamin C aids in warding off the oxidative stress that can lead to weight gain (5).
Oranges, strawberries, kiwis, bell peppers, and broccoli are just some of the fruits and vegetables that are rich in vitamin C. However, vitamin C supplements are available in case you don't get enough vitamin C from your diet.
4. Vitamin E and weight loss
Vitamin E, which can be stored in the body's fat cells, is an antioxidant vitamin. Inflammation in the body can be reduced and skin health can be enhanced by taking this vitamin.
There is some evidence that vitamin E can help you shed pounds. Vitamin E, like Vitamin C, can aid in reducing oxidative stress, which has been linked to weight gain (6). Reducing inflammation and insulin resistance in overweight patients is another benefit (7).
Foods high in vitamin E include nuts, seeds, and vegetable oils. It is possible to take a vitamin E supplement if you aren't getting enough of the vitamin in your diet.
5. Vitamin K and weight loss
Vitamin K is an indispensable nutrient because of the vital roles it plays in blood clotting and bone health. This vitamin has been shown to reduce belly fat and is well-known for its anti-inflammatory properties.
Vitamin K intake has been linked to reduced body fat and altered fat distribution, two key factors in weight loss (8). Maintaining a healthy glucose metabolism is critical for weight loss, and vitamin K can help with that (9).
Vegetables and fruits like broccoli and Brussels sprouts are good sources of vitamin K. Vitamin K supplements are available if you don't get enough of the nutrient in your regular diet.
Which Supplements Help With Weight Loss?
What supplements should I take to lose weight? There are dietary supplements that can help with weight loss, but vitamins are still necessary for general health and wellness. Inclusion in these supplements:
1. Protein Powder
Protein powder is a weight loss aid that can help you eat less while still feeling full. Muscle gain from its effects on exercise can also aid in weight loss by increasing basal metabolic rate.
2. Green Tea Extract
Extract from green tea has been shown to increase metabolic rate and decrease inflammation, making it a useful weight loss supplement. Free radicals can be neutralized thanks to the antioxidants found in this food.
3. Fiber
As a dietary supplement, fiber can facilitate weight loss by decreasing hunger and enhancing satiety. It can also promote healthy gastrointestinal function and aid in blood sugar regulation.
Conclusion
Overall, vitamins are helpful, but they are only part of the solution when it comes to losing weight. A healthy diet, regular exercise, and plenty of sleep are all crucial to dropping extra pounds. It's important to take vitamins alongside a healthy diet and regular exercise if you want them to have any effect on your metabolism, inflammation levels, or hunger levels. A visit to the doctor is in order before beginning any regimen of dietary supplements for weight loss. They will be able to tell you how much of a supplement you should take and check to see if it will react badly with any other drugs you are taking. Finally, we hope you found this article on what vitamins help with weight loss, useful.
Enjoy reading? Check out this related article: 3-Day Fast For Weight Loss: How To Do It and What To Expect
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References
- Khosravi, Z. S., Kafeshani, M., Tavasoli, P., Zadeh, A. H., & Entezari, M. H. (2018). Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. International Journal of Preventive Medicine, 9. https://doi.org/10.4103/ijpvm.IJPVM_329_15 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/
- Can Vitamin D Help You Lose Weight? (2017, March 28). Healthline. https://www.healthline.com/nutrition/vitamin-d-weight-loss
- Boachie, J., Adaikalakoteswari, A., Samavat, J., & Saravanan, P. (2020). Low Vitamin B12 and Lipid Metabolism: Evidence from Pre-Clinical and Clinical Studies. Nutrients, 12(7), 1925. https://doi.org/10.3390/nu12071925 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400011/
- Tardy, A.-L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
- Wong, S. K., Chin, K.-Y., & Ima-Nirwana, S. (2020). Vitamin C: A Review on its Role in the Management of Metabolic Syndrome. International Journal of Medical Sciences, 17(11), 1625–1638. https://doi.org/10.7150/ijms.47103 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7359392/
- Ryan, M. J., Dudash, H. J., Docherty, M., Geronilla, K. B., Baker, B. A., Haff, G. G., Cutlip, R. G., & Alway, S. E. (2010). Vitamin E and C supplementation reduces oxidative stress, improves antioxidant enzymes and positive muscle work in chronically loaded muscles of aged rats. Experimental Gerontology, 45(11), 882–895. https://doi.org/10.1016/j.exger.2010.08.002 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104015/
- Wong, S. K., Chin, K.-Y., Suhaimi, F. H., Ahmad, F., & Ima-Nirwana, S. (2017). Vitamin E As a Potential Interventional Treatment for Metabolic Syndrome: Evidence from Animal and Human Studies. Frontiers in Pharmacology, 8. https://doi.org/10.3389/fphar.2017.00444 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5496953/
- Knapen, M. H. J., Jardon, K. M., & Vermeer, C. (2017). Vitamin K-induced effects on body fat and weight: results from a 3-year vitamin K2 intervention study. European Journal of Clinical Nutrition, 72(1), 136–141. https://doi.org/10.1038/ejcn.2017.146 https://pubmed.ncbi.nlm.nih.gov/28952607/
- Bourron, O., & Phan, F. (2019). Vitamin K. Current Opinion in Clinical Nutrition & Metabolic Care, 22(2), 174–181. https://doi.org/10.1097/mco.0000000000000541 https://pubmed.ncbi.nlm.nih.gov/30550387/#:~:text=Recent%20data%20show%20that%20vitamin,protein%2C%20and%20matrix%20Gla%20protein.
