The Best Vitamins For Weight Loss – quick look

Do we need vitamins? Of course, we do. But two questions are more important: which is the quantity and can we take all the vitamins from food?

You can take your vitamins from fruits and vegetables, you can also take them from a vitamin complex, but there are several vitamins with beneficial results in the process of weight loss.

When you start a weight loss diet, make sure you don’t remove important vitamins from your diet, vitamins which can help you with your diet.

Let’s see some of the best vitamins for weight loss.

B-Complex Vitamins

The vitamin B complex plays an important role in weight loss and seven vitamins are required for any diet: vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B8 (ergandenyl) and vitamin B12 (cyanocobalamin).

The secret of vitamins B is that they act the best together. For this reason, injectable vitamin B12 does not always have the promised effects of weight loss if you suffer from a deficiency of other types of B vitamins.

The optimal functioning of the thyroid gland, which can depend on your weight, is provided by vitamins B2, B3 and B6. The level of hormones produced by the thyroid can have a decisive effect on how your metabolism works. In addition, vitamin B2 helps the body to make better use of reserved energy stored in the form of fat deposits.

Vitamin B1 speeds up the conversion of carbohydrates into energy, such as fat deposits are lower, while the vitamin B6 has a strong effect of stimulation of the pancreas to produce the enzymes necessary for optimal digestion.

Make sure you include a complex of B vitamins in your daily diet, but also use multivitamins that contain all the B vitamins that help you lose weight.

Because I follow a plant based diet, I take daily vitamin B12.

Foods that contain vitamin B: garlic (vitamin B6 1.2 mg / 100 g), nuts (vitamin B6 0.73 mg / 100 g), spinach (vitamin B9 0.19 mg / 100 g ).

Vitamin E

Often found in foods rich in monounsaturated fats, vitamin E (tocopherol) has an important role in maintaining metabolism at an appropriate level.

In the absence of it, fats are consumed heavier, and vitamin E has beneficial effects on your skin.

Vitamin D

An adequate level of vitamin D (calciferol) in the body relieves efforts to eliminate extra pounds. In the case of the deficiency, the losing weight attempt is less successful.

Vitamin C

With an important role in the absorption of other vitamins and minerals, vitamin C (ascorbic acid) helps the body to obtain the iron and folic acid requirement, thus contributing to accelerating metabolism and to the proper oxygenation of the blood.

Foods that contain vitamin C: blackcurrants (200 mg / 100 g), parsley (170 mg / 100 g), grapefruit (37 mg / 100 g).

Necessary Minerals For A Correct Vitamin Absorption

With an important role in the absorption of other vitamins and minerals, vitamin C (ascorbic acid) helps the body to obtain the iron and folic acid requirement, thus contributing to accelerating metabolism and to the proper oxygenation of the blood.

Magnesium plays a predominant role in the use of calories by the body. It helps their partial burning, so magnesium deficiency has an impact on the silhouette.

Foods that contain magnesium: cashew nuts (252 mg / 100 g), ginger (157 mg / 100 g).

Potassium regulates the water present in cells, facilitating renal elimination, and manages aldosterone, the hormone of the cortico-adrenal gland, which interferes with sodium metabolism. Consequence: Potassium “deflates” the silhouette, especially when you suffer from water retention.

Foods containing full potassium: dried apricots (1,520 mg / 100 g), dried banana (1150 mg / 100 g), ginger (1,126 mg / 100 g).

Chromium improves the effectiveness of insulin, a hormone that allows sugar to penetrate into cells. This micro nutrient is therefore partly responsible for the blood glucose level. Chromium is, however, the more effective as fattening is due to stress.

Chromium-containing foods: potatoes (0.030 mg / 100 g), parsley (0.007 mg / 100 g), spinach (0.005 mg / 100 g).

Iron deficiency is synonymous with anemia, so with fatigue. When we are tired, we tend to spend less energy, and so build up fatty mass.

Foods rich in iron: ginger (14 mg / 100 g), parsley (5.5 mg / 100 g), dried apricots (5.2 mg / 100 g).

How Do I Know That I Need Vitamins?

Slackness, continued fatigue, lack of energy from the early hours of the morning although apparently you were sleeping enough, and the inability to concentrate are often the result of vitamin and mineral deficiencies. That’s why it happens that as long as you sleep, you wake up the same or maybe more tired than when you when to bed.

Gaining Weight From Vitamins?

Vitamins and minerals are substances that can not be synthesized in the body (and therefore must be obtained from food), they have not caloric value, but they are needed in small quantities to perform basic functions in metabolic processes.

Minerals and vitamins are responsible for the metabolism (digestion, absorption and burning) of food principles (lipids, carbohydrates, proteins). If you have a balanced diet and you get the right amount of minerals and vitamins, your body will work much more efficiently.

Vitamins themselves can not get you fat. Only calories from foods eaten, drunk or crunching in excess and not consumed by physical activity get you fat.

Vitamins are actually supplements that our body needs to function normally, especially in the context of a weight loss diet that is by its nature caloric restrictive and as a diversity, thus restrictive in essential micro nutrients such as vitamins and minerals.

Some B vitamins may play a role in increased appetite, given that they contribute to cell regeneration.

In a diet accompanied by physical activity, fattening can not occur. All the more so as vitamin B2, for example, is involved in the metabolism of fats.

When You Should Take Vitamins?

Consuming foods rich in vitamins and minerals in their most natural state is far superior to the use of micro nutrient supplements and extracts.

Vitamins and minerals from food work perfect with macro nutrients – proteins, fats and carbohydrates, which has a positive influence on your overall health.

Ensuring an optimal intake of macro nutrients can be difficult, especially if you want to lose weight.

There are some cases when vitamins supplementation is necessary: you don’t have energy, muscle spasm, premenstrual syndrome, you crave fatty foods or sweets.

Final Thoughts

The weight loss process is complex and often difficult, and when you notice that you do not lose weight even though you keep the diet, think that you may have some deficiencies in vitamins and minerals that prevent the body from functioning properly.

It is very important not to eat foods poor in nutrients, because it does not bring any health benefit or weight loss, on the contrary. I recommend taking advantage of the fruits and vegetables offered by the nature in each season and try to include them as often as possible.

If you like the article, please feel free to add your comment in the comments section below. I would be happy to hear your thoughts.