5 Vitamins and Minerals to Boost Your Metabolism and Promote Weight Loss

Should I take vitamins for weight loss?

Losing weight isn’t as easy as popping a few magical pills. However, you can take a few vitamins and minerals to ensure your body functions as efficiently as possible for weight loss.

A well-balanced diet can fulfill most of your nutrient needs. But if you’re on a limited diet, adding a few safe vitamin supplements could provide the extra boost you need to stay on track with your healthy weight loss regimen.

Regarding weight loss, not all vitamins and minerals are created equal.

Read on to find out which can help you shed excess weight and keep it off.

B vitamins

The B vitamins include:

• thiamine (B-1)
• riboflavin (B-2)
• niacin (B-3)
• pantothenic acid (B-5)
• pyridoxine (B-6)
• biotin (B-7)
• folate (B-9)
• cobalamin (B-12)

These vitamins are essential for a fully functioning metabolism. The primary function of the B vitamins is to help your body metabolize carbohydrates, proteins, and fats and use the stored energy in food.

Thiamine (B-1), for example, helps the body cells convert carbohydrates into energy. In other words, low levels of one or more of these vitamins mean your metabolism won’t function at its best. This makes losing weight even harder.

Food sources: You can find B vitamins in a range of foods. Good sources include:

• beans
• lentils
• milk
• eggs
• lean meat
• whole grains
• potatoes
• bananas

Cobalamin (B-12) isn’t found in plant products, so it’s difficult for someone following a vegan diet to get enough.

Tip: Generally, dietary supplements containing all eight B vitamins are known as B-complex. They can easily be found in stores or online.

Try it: Shop for vitamin B supplements.

Vitamin D

Vitamin D is critical to a healthy immune system.

Your body can get all the vitamin D it needs, courtesy of the sun. Yet most people today spend too much time indoors or live in climates where the sun doesn’t always shine.

Getting enough vitamin D from food is difficult, so supplements are often recommended. According to some research, adequate vitamin D levels may help prevent depression. A positive attitude is also fundamental for a good diet.

Researchers have noticed lower-than-normal levels of serum vitamin D in obese people. The exact role of vitamin D in weight loss is still unclear.

A 2011 study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than those not.

Food sources: While the sun is the best source of vitamin D, you can also get this vitamin from food, specially fortified foods.

Foods with vitamin D include:

• cod liver oil
• sardines
• tuna
• salmon
• egg yolk
• fortified milk and yogurt
• fortified cereals

Tip: You might consider taking a vitamin D supplement if you spend most of your days indoors. It’s still important to use sunscreen.

Try it: Shop for vitamin D supplements.

Iron

Iron plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all your body’s cells, including your muscles. This, in turn, helps 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 levels

Low iron levels also reduce your physical endurance and athletic performance.

Women who experience heavy menstrual periods and people who frequently donate blood are more prone to iron deficiency.

If you’re at higher risk for iron deficiency, talk to your doctor about an iron supplement.

Food sources: You can grow your body’s iron stores with the following foods:

• lean meats
• shellfish
• beans
• spinach

Your body absorbs the iron from meat better than from a plant-based source. Not a meat-eater? You could be deficient in iron if you haven’t adequately replaced your heart with another source of iron.

Eating iron-rich foods and a vitamin C source, like strawberries or tomatoes, can help improve absorption.

Tip: Take iron supplements with food and add extra fiber to your diet, as iron supplements can be constipating.

Try it: Shop for iron supplements.

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:

• controlling blood glucose
• regulating blood pressure
• keeping bones strong
• keeping the nervous system functioning smoothly

Dietary surveys of people in the United States regularly show that magnesium intakes are too low. A magnesium supplement can ensure you’re getting enough of it.

Food sources: The best sources of magnesium include:

• nuts
• seeds
• legumes
• leafy green vegetables such as spinach

You may want to keep a handful of nuts on hand for quick energy boosts so you don’t wear out as quickly while you diet, especially if you’re working out a lot. Just don’t overeat them: nuts are high in calories.

Tip: Very high doses of magnesium from supplements or medications often result in diarrhea.

Try it: Shop for magnesium supplements.

Read Next – Do You Need to Take Vitamins?

Green tea extract

It’s technically not a vitamin or mineral, but green tea extract is one of the few marketed supplements worth a second look at. Green tea is thought to increase energy expenditure and oxidation and reduce fat production and absorption.

The extract of this popular beverage is known to contain powerful flavonoid antioxidants known as catechins. Green tea also has a healthy dose 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.

One study in 2012 by Trusted Source found that green tea supplements reduced body weight in obese individuals by an average of nearly 2 pounds compared to placebo.

Tip: Green tea extract is safe, but clinicians advise people to extract it with food to minimize potential risks.

Try it: Shop for green tea extract.

Read Next – What Can Go Wrong If You Do not have B Vitamins in a Good.

Supplements that don’t work for weight loss

The list of supplements that claim to increase fat metabolism is quite long. However, there isn’t sufficient research to back up the claims for most of these supplements.

This isn’t an exhaustive list. However, at the moment, there’s no sufficient evidence to show that the following supplements help promote weight loss or increase lean body mass safely:

• bitter orange (synephrine)
• carnitine
• conjugated linoleic acid (CLA)
• forskolin
• chromium picolinate
• fucoxanthin
• Garcinia Cambogia

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When to talk to your doctor

Talk to your doctor if you’re considering taking a vitamin or supplement to assist with weight loss. They can discuss each product’s potential benefits and risks.

This is especially true for pregnant women, breastfeeding, or those with underlying medical conditions, such as high blood pressure, diabetes, or heart disease.

Be sure to ask your doctor about possible interactions with medications you might be taking.

If you experience any side effects after taking a supplement, stop taking it and contact your doctor.

Finally, if you’re trying to boost your energy because you’re constantly feeling under the weather or tired, see your doctor.

This might be a symptom of a more significant problem that vitamins can’t fix.

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