Vitamin and mineral supplements are great for weight loss. If you know which ones you should take, that is. If you pop pills mindlessly without knowing what’s best for the diet and lifestyle you follow, you will never get the results you want. To help you out, I have listed the best 10 vitamin and mineral supplements for weight loss. Give this post a read to find out how vitamin and mineral supplements aid weight loss and which ones to take.
How Vitamin And Mineral Supplements Aid Weight Loss
On the surface, weight loss is a simple equation – fewer calories in and more calories out. But inside your body, there are hundreds of enzymes, reactions, biochemicals, and cells functioning non-stop to keep your metabolism, digestion, absorption, excretion, and other bodily functions active. Moreover, these functions are co-supported by micronutrients – vitamins and minerals.
The breakdown of fat requires vitamins B2, B3, and C, and metabolic reactions require minerals like magnesium. So, by acting as a cofactor to a certain enzymatic reaction in the body, vitamins and minerals play a vital role in aiding weight loss.
Now, the problem is that most of us are on an imbalanced diet. High-protein, low-carb or high-fat diets may work, but you are also depriving the body of a certain food group. And every food group has something or the other to offer, including essential micronutrients (vitamins and minerals). So, the bottom line is, you must take vitamin and mineral supplements to replenish micronutrient stores. Let’s get started with the list of vitamins and minerals for weight loss.
10 Weight Loss Supplements (Vitamins And Minerals)
Choline is similar to Vitamin B, and it helps to metabolize fat faster. It also prevents blocking of fat in the liver.
Natural sources of choline include wheat germ and peanuts. It is also used to increase energy and delay fatigue while doing intense training or playing sports. This is one of the most popular weight loss supplements.
2. Vitamin D
Do you stay indoors most of the time? Never go for a walk or run early in the morning? Then, I am sure you need a vitamin D supplement.
The sources of vitamin D include fish such as herring, sardines, and tuna. However, the best source is sunlight.
Vitamin D, in combination with calcium, can boost weight loss in women. It helps to produce leptin that signals the brain. But do not go overboard with this supplement. Talk to your doctor before taking it.
If you are a vegan or lactose intolerant or do not like dairy, chances are you are deficient in calcium. Calcium is mainly required for the growth and strength of the bones. It is also an important factor in aiding weight loss.
When there is more amount of calcium bonded to fat cells, more of it is used to burn fat for energy. Plus, adequate calcium in the body also helps make you feel full for a long duration.
4. B Vitamins
As mentioned before, B vitamins are extremely important when it comes to weight loss. Vitamins B1, B2, B3, B5, B6, B9, B7, and B12 help metabolize carbs, fats, and proteins.
You can get B vitamins from whole food sources like eggs, meat, milk, banana, lentils, beans, etc. So, it is clear that vegans and vegetarians will need to take B vitamin supplements to get the required amount of these vitamins for proper metabolism.
5. Vitamin C
Vitamin C (the most prevalent vitamin present in citrus fruits) is another effective weight loss promoting micronutrient. Its weight loss aiding property is well-known. And this is the reason you must drink water with lime juice first thing in the morning on an empty stomach.
Consuming citrus fruits like grapefruit, kiwi, orange, etc. can help balance the internal pH, boost metabolic reactions and immunity, keep your bones healthy, and help flush out toxins. If you are constantly on the go and do not get enough vitamin C from whole foods, you must take vitamin C supplements.
Want to boost your metabolism? Then, taking magnesium supplements is a must. Magnesium acts as a cofactor for more than 300 enzymatic reactions in the body. Apart from being directly involved in fat loss by kick-starting metabolism, it also helps in strengthening the bones, regulating blood sugar and blood pressure, and improving brain function.
The whole food sources of magnesium are nuts, dark green leafy veggies, legumes, etc. If you are on a Keto or high-protein diet, chances are you are not getting enough magnesium from different veggies and legumes. In that case, you must take magnesium supplements to lose weight.
Chromium is a trace mineral required by the body to convert protein into muscle and sugar into energy. It helps reduce untimely carb cravings. In fact, chromium, in combination with resistance training, can help you lose weight way faster than only resistant training and cardio.
The whole food sources of chromium are eggs, broccoli, grass-fed beef, corn, sweet potato, etc. If you do not consume enough whole foods, and your diet is primarily based on frozen and canned foods, you must take chromium supplements. Of course, you have to do cardio and resistance training to reap the best benefits
8. Vitamin E
Vitamin E is a powerful antioxidant. Antioxidants help scavenge the harmful free oxygen radicals in the body. These oxygen radicals can alter the DNA structure, leading to mutation and various health problems. Though vitamin E does not burn fat, it reduces stress and inflammation and the harmful effects of LDL cholesterol.
Whole food sources of vitamin E are olive oil, nuts, sunflower seeds, avocado, wheat germ, spinach, etc. If you tend to overconsume nuts, it is safe to take vitamin E (as consuming too many nuts can lead to weight gain). You can also take vitamin E supplements to give your health an extra boost.
Iron is an important mineral for weight loss. Its deficiency not only causes anemia but also reduces the synthesis of hemoglobin. Hemoglobin helps to transport oxygen from the lungs to all the cells in the body. When the cells are deprived of oxygen, all the functions are disrupted, and you will feel fatigued and tired all the time.
If you want to consume iron-rich foods, you must consume both animal and plant sources like meat, fish, poultry, legumes, and veggies. Plus, you have to take vitamin C, phytates, and calcium to induce proper absorption of iron. Now, if this is too much to ask for, you may take iron supplements along with vitamin C supplements. Remember, talk to your doctor before deciding on the dose and frequency of taking these supplements.
Zinc is an essential mineral that helps heal wounds, forms protein, aids good digestion, and boosts immunity. Since it is an essential mineral, you must get it from dietary sources like poultry, red meat, whole grains, oysters, etc. If not, you must take zinc supplements to help your body function properly and lose weight quickly and safely.
These are the 10 vitamin and mineral supplements that you must take depending on the food groups you are missing out on as per your eating habits. Talk to your doctor before taking any of these supplements. He/She will decide the dose depending on your weight, age, height, current medication, and medical history.