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If you’re looking to shed a few pounds, you might be wondering what vitamins are good for weight loss. While there’s no magic pill when it comes to slimming down, certain vitamins and minerals can help give your weight loss efforts a boost. Here are a few to keep in mind.
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There’s no magic bullet for losing weight. The most effective way to lose weight and keep it off is by eating a healthy low-calorie diet and being more physically active. But if you’re looking for a little extra help to reach your weight loss goals, you might consider taking a supplement.
Some research suggests that certain vitamins may help promote weight loss or prevent weight gain. For example, vitamin D and calcium seem to help keep people from regaining lost weight (13, 14). And vitamin C may help reduce stress hormones that can lead to overeating (15).
But there’s no evidence that any one vitamin or supplement can help you lose weight. The exception may be vitamin B12, which is often deficient in people who want to lose weight (16).
Still, taking supplements isn’t a guarantee of success. In fact, they may even be harmful. So before you start taking any supplement for weight loss, talk to your doctor about the risks and benefits.
Vitamin B6 is a water soluble vitamin that is part of the B-complex family. All B vitamins help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes. Vitamin B6 is needed for more than 100 enzymes involved in protein metabolism. It is particularly important in helping the body metabolize fats and carbohydrates. Vitamin B6 helps maintain normal levels of glucose in the blood, and is needed for insulin receptor function. It is also essential in the biosynthesis of hemoglobin. Good sources of vitamin B6 include poultry, fish, potatoes, bananas, chili peppers, beans, nuts, and fortified cereals. The Recommended Dietary Allowance (RDA) for adults is 1.3-1.7mg/day.(1)
Vitamin B12 is essential for many processes in the body, including the metabolism of fats and carbohydrates, and the synthesis of DNA. It’s also necessary for healthy red blood cells and a healthy nervous system. A lack of vitamin B12 can lead to anemia and other health problems.
There’s some evidence that vitamin B12 supplements may help with weight loss. One small study found that people who were deficient in vitamin B12 lost more weight after taking supplements than people who weren’t deficient. However, it’s not clear if the weight loss was due to the supplement or to other factors, such as a change in diet or lifestyle.
If you’re considering taking a vitamin B12 supplement to help with weight loss, talk to your doctor first. Vitamin B12 supplements are generally safe, but they can interact with some medications and cause side effects in some people.
Vitamin D is important for several reasons, including proper calcium absorption and keeping bones healthy. It’s also linked to a lower risk of obesity, according to a 2013 study in the Journal of Clinical Endocrinology & Metabolism. People who taken a vitamin D supplement were less likely to be obese than those who didn’t take one.
Vitamin C is a water-soluble vitamin that is found in fruits, vegetables, and other foods. It is also known as ascorbic acid. Vitamin C is important for many body functions, including the formation of collagen (a protein that helps wounds heal), absorption of iron, and the proper function of the immune system.
Some research suggests that vitamin C may help with weight loss. One study looked at obese people who were given vitamin C supplements. They found that those who took vitamin C supplements lost more weight and had a smaller waist circumference than those who did not take the supplements.
Another study looked at people who were following a low-calorie diet. Those who took a vitamin C supplement lost more weight and body fat than those who did not take the supplement.
There is also some evidence to suggest that vitamin C may help reduce the amount of fat stored in the body. One study found that when people took a vitamin C supplement, they had less fat accumulation than those who did not take the supplement.
Vitamin C is thought to help with weight loss because it plays a role in metabolizing fats and carbohydrates. It also helps the body burn more calories. Vitamin C is found in many foods, including citrus fruits, tomatoes, potatoes, bell peppers, broccoli, Brussels sprouts, and strawberries. You can also get it from supplements.
If you’re looking to lose weight, there are certain vitamins and minerals you should make sure you’re getting enough of in your diet. These include chromium, copper, iodine, iron, selenium, and zinc. They all play important roles in metabolism and energy production, which can help you burn more calories and lose weight.