If only there’s a magic pill that you could take to lose weight, then you wouldn’t be spending thousands of money on exercise equipment or starving yourself. As for taking vitamins, scientists could not yet recognize precisely what vitamins offer the greatest impact over cravings and weight control. (1)
Calcium appears to assist. This mineral could increase your body’s fat-burning ability if you consume 1,200 mg daily (2). It showed that this mineral binds to fat in the GI tract and minimizes fat absorption. But this benefit might function best for people who are taking an insufficient amount of this mineral.
Although it’s not fully understood how vitamins could help in weight loss, there’s a probable concept that when the body is short on nutrients, cravings increase. As a result, you’re more likely to consume more to restore the nutrients. When you take sufficient vitamins, it could keep your hunger under control. Even though there’s slim evidence that vitamins could help, here are some you can try.
Vitamin B
It is vital to boost metabolism as its main role is to assist in metabolizing fats, proteins, and carbs. It also helps in utilizing stored energy in food. One type of vitamin B, thiamine, assists the body in converting carbs into energy (3). Having an insufficient amount of it could mean that metabolism might not function well. It could lead to difficulty in losing weight.
Vitamin D
Most people don’t spend a lot of time outdoors making it difficult to obtain vitamin D naturally or through the sunlight. Researchers discovered below normal levels of vitamin D in overweight individuals. The precise duty of this vitamin in weight reduction is vague. But a study released in American Journal of Clinical Nutrition (4) discovered that obese adults who took calcium and vitamin D supplements shed more belly fat than those that aren’t taking these supplements.
Magnesium
Magnesium is vital for maintaining a healthy blood pressure. This mineral serves as a co-factor in enzyme systems, which are in charge of a variety of responses in the body, like controlling blood glucose (5). If you’re low in this mineral, you may eat a handful of nuts for fast power boosts or take a magnesium supplement.
Iron
This mineral helps in energy production from nutrients. It aids in transporting oxygen in your body cells, including your muscles. In turn, it can be helpful in burning fats. Insufficient amount of iron in the body could lower physical endurance and reduce athletic performance. In a study, it showed that treating iron deficiency anemia could induce weight loss (6).
Conclusion
Vitamin and mineral supplements might help with your weight reduction goal. However, you’re not likely to shed weight if you don’t exercise, change your diet and get enough sleep. Health professionals concur that the basis for long-lasting weight reduction is adhering to a healthy and balanced eating pattern, lowering calorie intake. Most of all, you should include exercise in your everyday activities.
A lot of your needed vitamins and minerals must be from food. Supplements could aid in filling in the gaps in your diet regimen. However, don’t take huge doses of vitamin or mineral supplements just to lose weight. These supplements could only aid in giving you power that’s essential in handling stress, maintaining a positive state of mind and minimizing fatigue. All of these could help you in controlling your cravings, which could lead to a better weight loss.
References:
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/vitamin-b12-injections/faq-20058145
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4010554/
- https://academic.oup.com/ajcn/article-abstract/5/4/431/4787047
- https://academic.oup.com/ajcn/article/95/1/101/4576486?cited-by=yes&legid=ajcn;95/1/101
- https://www.ncbi.nlm.nih.gov/pubmed/24770833
- https://www.sciencedirect.com/science/article/abs/pii/S0361923001004403
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