What Vitamins Help with Weight Loss?

What Vitamins Help With Weight Loss? 

Are you worried that you are not losing weight no matter how much you exercise and minimize your calorie intake? If so, then maybe you are not getting enough vitamins! Then, you might ask yourself: "What are the vitamins that can help you with weight loss?" 

As you try to do a calorie deficit in your diet, you have to ensure that you are also getting the vitamins your body needs to support your weight loss efforts. You may need to make sure that you are adequately supplying your health with vitamin B complex, vitamin C, and vitamin D! 

As someone who's trying to lose weight, you'll surely do everything to keep your body healthy at the same time. In this article, you will learn about the following:

• Are vitamins good for weight loss?

• What vitamins help with weight loss?

• How to ensure you are getting enough vitamins?

Are Vitamins Good For Weight Loss?

Do vitamins affect weight loss? A study observed that men and women taking multivitamins regularly had a lower body weight, body mass index, and fat mass compared to those who did not take it. 

It was also found that taking multivitamin supplements possess the potential to help reduce appetite and control food intake.

What Vitamins Help With Weight Loss?

Vitamin B Complex

The vitamin B complex simply refers to your B vitamins. These are vitamins essential for energy metabolism and the production and maintenance of brain cells, blood cells, skin cells, and other body tissues.

Generally, the B vitamins keep your metabolism in good function. They help metabolize carbohydrates, fats, and proteins and utilize the body's stored energy. Thus, it helps increase your energy levels for workouts. 

Let's see how each vitamin will help you lose weight.

Vitamin B5 (Pantothenic acid)

As one of the B vitamins that helps turn food into energy, vitamin B5 is known for producing enzymes (coenzyme A) that help build and break down fatty acids. 

Moreover, it was found that vitamin B5 can support weight loss by activating lipoprotein lipase and certain enzymes that burn fat cells. 

How much vitamin B5 do you need?

The recommended daily intake of vitamin B5 for adults is 5mg per day. 

Food sources of vitamin B5

• Beef

• Poultry

• Seafood

• Organ meats

• Eggs

• Milk

• Vegetables such as mushrooms 

• Avocados

• Potatoes

• Broccoli

• Whole grains, i.e., whole wheat, brown rice, and oats

• Peanuts

• Sunflower seeds

• Chickpeas

Vitamin B6 (Pyridoxine)

Vitamin B6 is needed for 100 enzyme reactions involved in metabolism. This includes the breakdown of carbs, protein, and fats, maintenance of homocysteine levels to prevent heart problems, and the support of immune and brain health.

How can vitamin B6 help with weight loss? They produce a stimulating effect on the thyroid to promote hormone balance. Note that your body's metabolism slows down if it is not producing enough thyroid hormones - hypothyroidism. Thus, it may make it difficult for you to lose weight. 

How much vitamin B6 do You Need?

The recommended daily intake of vitamin B6 for adults 19–50 years is 1.3mg per day, 1.7mg for men about 51 years old, and 1.5mg for women above 52 years old. 

Food sources of vitamin B6

• Poultry

• Fish

• Organ meats

• Potatoes and other starchy vegetables

• Fruit (other than citrus)

Vitamin B12 (Cobalamin)

Vitamin B12 is responsible for the formation of DNA and red blood cells. It is also crucial for energy metabolism, brain function, and heart health.

Can vitamin b12 cause weight loss? According to research, people with higher blood levels of vitamin B12 have a lower risk of obesity.

Another study supports that people with low vitamin B12 levels have a higher risk of becoming overweight or obese.

How Much Vitamin B12 Do You Need?

The recommended daily intake of vitamin B12 for adults is 2.4mcg per day.

Food sources of vitamin B12

• Fish

• Meat

• Poultry

• Eggs

• Milk and other dairy products contain vitamin B12.

• Clams

• Beef liver

Vitamin C (Ascorbic Acid)

Vitamin C is essential for your immune function, wound healing, collagen production, and connective tissue repair.

How can vitamin C cause weight loss? A study revealed a link between one's vitamin C status and body mass. It was observed that people with normal levels of vitamin C status can oxidize up to 30% more fat while doing moderate exercise. On the other hand, those with low vitamin C status may have a hard time losing fat mass. 

How Much Vitamin C Do You Need?

The recommended daily vitamin C intake is 90mg for adult men and 75mg for adult women.

Food sources of vitamin C

• Citrus fruits, i.e., as oranges and grapefruit

• Red and green pepper

• Kiwifruit

• Other fruits and vegetables, i.e., broccoli, strawberries, cantaloupe, potatoes, and tomatoes

• Vitamin C-fortified foods

Vitamin D (Cholecalciferol/Ergocalciferol)

Known as the "sunshine vitamin," your body synthesizes vitamin D when your skin absorbs sunlight. Also, you can get this vitamin from certain foods as well.  

Vitamin D creates healthy skin cells, and they help regulate calcium and phosphorus absorption for your bones. 

How can vitamin d cause weight loss? Research discovered that vitamin D has the potential to reduce the formation of new fat cells in your body. 

Another study supports that vitamin D can also reduce fat accumulation by suppressing the storage of fat cells. 

How Much Vitamin D Do You Need?

The recommended daily vitamin D intake is 15mcg (600 IU) for adults 19–70 years and 20mcg (800 IU) for adults 71 years and older.

Food sources of vitamin D

• Fatty fish. i.e., trout, salmon, tuna, and mackerel

• Fish liver oils

• Beef liver

• Mushrooms

• Vitamin D-fortified milk, i.e., soy milk, almond milk, and oat milk

• Vitamin D-fortified breakfast cereals

• Vitamin D-fortified orange juice

• Vitamin D-fortified yogurt

• Vitamin D-fortified margarine.

How To Ensure You Are Getting Enough Vitamins?

Note that a well-balanced diet is key to fulfilling most of your nutrient needs. Hence, if you find yourself with limited food options in your diet, taking vitamin supplements will give you the extra boost your body needs in order to stay on track with your weight loss regimen.

Remember: Losing weight is not about overdosing yourself with these vitamins. It is important to note that the more calories you consume than you burn, the more likely you will gain weight.