Vitamin B, D, iron, and magnesium are 4 popular supplements for weight loss.
Vitamins B, D, iron, and magnesium are four well-known weight reduction vitamins. Vitamin B helps the body to convert food into energy. It also plays a role in metabolism and cell function. A lack of vitamin B can lead to fatigue and weight gain.
A 2011 study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than people not taking any supplements. Food sources: While the sun is the best source of vitamin D, you can also get this vitamin from food, especially fortified foods.
There's no solid proof that vitamin B-12 shots, also called injections, help you lose weight. Vitamin B-12 is a water-soluble B complex vitamin. It's found naturally in many foods, such as meat, fish and dairy products. Vitamin B-12 is added to some foods and is available as a dietary supplement.
Take B Vitamins Every Day
Experts have found that B vitamins improve your metabolism to help your body burn through fat and protein more effectively. There are a wide range of B vitamins, though the one you should focus on for boosting metabolism are vitamins B-6 and B-12.
Besides boosting mood and promoting calcium absorption, recent studies have shown that vitamin D may also aid in weight loss. For people with extra belly fat, a vitamin D supplement may be beneficial.
Magnesium helps regulate metabolism and supports healthy muscle function, both of which are essential for weight loss.
B12 works by converting the food we eat into sugar and other types of fuel that keep the body running smoothly. B12 is often associated with weight loss because of its ability to boost metabolism and provide lasting energy.
Magnesium citrate helps you lose water and stool weight – Magnesium citrate is used as a stool softener to keep you regular. More importantly, it can help maintain healthy magnesium levels if you're deficient, which improves hormone balance and increases energy production.
There's currently no evidence that it'll promote weight loss. Your body does need vitamin B12 to support the function of your nerves and blood cells and to produce DNA. To get your daily dose, the Office of Dietary Supplements (ODS) recommends including foods that contain vitamin B12 in your diet.
A high intake of magnesium has been linked to lower levels of fasting glucose and insulin levels, which help fight against fat and weight gain. Magnesium is a major factor in maintaining a balanced metabolism and providing the body with energy.
This study indicates that Zn supplementation with a restricted calorie diet has favorable effects in reducing anthropometric measurements, inflammatory markers, insulin resistance and appetite in individuals with obesity, and may play an effective role in the treatment of obesity.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
Vitamin B6 also boosts your metabolism, allowing you to burn calories and fat faster and more efficiently. This B-Vitamin helps you lose weight in two other very important ways. First, Vitamin B6 acts as a mild diuretic, which flushes through the kidneys and helps you lose water weight.
There's no magic dosage of vitamin D to aid weight loss; rather, aim to reach an adequate level, which is greater than or equal to 20 nanograms per milliliter (which measures serum vitamin D in the body), per the NIH.
Getting enough vitamin D can keep your hormone levels in check and may help enhance weight loss and decrease body fat. In turn, losing weight can increase vitamin D levels and help you maximize its other benefits, such as maintaining strong bones and protecting against illness ( 29 , 30 ).
There are some medical conditions that can drive weight gain and make it much harder to lose weight. These include hypothyroidism, polycystic ovarian syndrome (PCOS), and sleep apnea. Certain medications can also make weight loss harder — or even cause weight gain.