Essential Vitamins for Weight Loss. Sustainable and Promising Results
It’s not such magic to get pills for weight loss and just lose pounds. It is a long-term process and if you want to sustain weight, you have to keep on track to lose weight.
While there are plenty of ways to lose weight naturally, they consume more time, more energy, and very restricted planning.
The only basic rule you should understand before starting or making weight loss goals.
Whether you choose natural ways to lose weight or go with weight loss supplements.
But if you are not following the elementary principle for losing weight, you can’t attain your goal straightforwardly.
The elementary principle for weight loss is restricted diet and exercise.
If you opt for any natural way or you may go with any weight loss supplements. Until you are not able to follow the basic principle to follow, all your efforts are in vain.
Studies and researchers showed shreds of evidence and suggested that people sometimes take probiotics for losing weight and they actually do for an approximate time. (1)
But after a few months, they again lose weight, therefore if you are not consistent with your goals you are not able to succeed entirely.
Here in this article, we are going to discuss losing weight with the help of weight loss supplements, especially vitamins.
Vitamins play a great role in your overall health.
Role of Vitamins in Weight Loss
Losing weight could be a major task for you, but when you take proper care and set up a proper guide for how to achieve your goals, with which strategies, in how much time, and how to stay consistent with your goal.
When you start taking supplements, probiotics, minerals, or vitamins for weight loss, you must be aware and sure that you are regular with your physical activities and also have followed the proper diet plan for weight loss.
The body needs the proper amount of nutrition and healthy food that comes under a balanced diet, which combined will help you to lose weight with vitamin pills.
If you are on your journey to lose weight with home-based remedies, however, one or more pills in a week will not harm your weight loss process.
Adding additional vitamins to your diet will assist you to lose weight as well as help you to keep on track and stay motivated throughout the journey.
Types of Vitamins for Weight Loss
There are various types of vitamins available in the market with their various uses for different bodies and people.
When it comes to weight loss some different vitamins are highly recommended by the American health therapist.
Though, all the vitamins and minerals are not perfect for weight loss, whether they are consumed by some minerals. (2)
A great study showed that people who are trying to lose weight by taking vitamins and following healthy diets along with exercise are healthier people and able to lose weight faster.
Rather than people who denied using vitamins with their diet and exercise are not much healthier and able to lose weight fast.
B Vitamin
Weight loss begins when you have a properly functioning metabolism. Vitamin B essentially helps to metabolize carbohydrates, fats, and proteins in your body.
Vitamin B includes:
- B-1 Thiamine
- B-2 Riboflavin
- B-3 Niacin
- B-5 Pantothenic
- B-6 Pyridoxine
- B-7 Biotin
- B-9 Folate
These vitamins help you better use the energy that is stored in the food.
You should include more vitamins in your diet to reduce fat at the earliest. Foods that are rich in Vitamin B are:
- Milk
- Eggs
- Lentils
- Fruits like bananas and apples
- Seeds
- Whole grains like brown rice
- Spinach and potatoes
D Vitamin
The most abundant source of Vitamin D is safe exposure to the sun.
Most people these days lock themselves inside their houses while it is important to get out in the sun and top up Vitamin D.
Researchers have found that vitamin D controls your blood sugar level and enhances insulin resistance in people who have diabetes.
Also, it lowers the risk of depression as discovered by research.
Different foods that are rich in vitamin D:
- Egg yolk
- Fortified dairy
- Fortified breakfast cereals
- Fortified plant-based milk
- Tuna
- Cod liver oil
- Salmon and sardines
Be updated with your level of Vitamin D and get yourself checked regularly and take up supplements under the rightful guidance of your doctors.
Iron
Here is another essential vitamin for your body. Iron carries oxygen to all the cells in your body and facilitates the proper functioning of cells and the creation of hormones.
Any person with a lower level of iron in their blood does not have enough oxygen transported to the muscles.
This interferes with optimum metabolism in the body. Hence, the person is not able to burn fat readily.
Such people may tend to feel more fatigue, and weakness and lower their physical endurance.
Now here are foods that can increase your Iron levels:
- Beans
- Tofu
- Fortified cereals
- Brown rice
- Spinach and other green vegetables
- Lean meats
Iron has to be consumed in a balanced proportion. It should neither be too much nor too low.
It is always advisable to consult your doctor or dietitian before you take up any iron supplements.
Calcium
To ensure better blood sugar levels, healthy and strong bones, and an effective metabolism system, calcium is vital for your body.
According to research conducted, vitamin D when combined with calcium in your diet can assist you in weight loss.
Different foods that are rich in Calcium are:
- Milk
- Green leafy vegetables
- Almonds
- Orange juice
- Seeds
Rather than taking up supplements, you can always go for healthier foods that are naturally abundant in calcium.
Magnesium
Magnesium is responsible for the production of energy in the body along with other functions like keeping bones strong and regulating blood pressure.
This also means that it is essential for better functioning of metabolism while producing enough energy for it. (3)
Foods that include magnesium are:
- Legumes
- Leafy vegetables like spinach
- Nuts and seeds
- Whole grains
- Potatoes
- Bananas
- Salmon
Under certain medical conditions, you must always first consult a doctor and go through some check-ups before taking up any magnesium supplements.
Adverse Effects if You Take Vitamins in Excess
Although vitamins provide many stupendous paybacks, if you consume them in large quantities, they may be clustered.
In past years, everybody depended on nutritious food that is high in vitamins for gaining profit.
At that time, it may be harder to obtain essential vitamins because of seasonal food and rapid changes in seasons.
Fruits and vegetables that are obtained in summer will not be available in winter and vice-versa. That is the main reason why people were not greatly affected by the use of vitamins.
On the hand, if we talk about today’s scenario there are multiple options are available for vitamins and every supplement.
However, our bodies can store vitamins and use them in the future. It can protect you before you start seeing any symptoms of any disease. (4)
You should start taking vitamins (whichever you need to take) before more than a few months to protect your body from lacking any vitamins.
It doesn’t refer that taking vitamins every day and bodies will use them all in one go or storing them regularly.
If do so, it may cause much harm to your body.
A great study and research in the American health care center showed that people who are solely reliant on vitamins have resulted in some common obesity-related problems.
- People consuming vitamin B in excess quantity have resulted in highly raised fat amalgamation. Because vitamin B has to play a vital role in producing fatty acids in the body from protein and carbs.
- Using vitamins B, D, and E in excess may cause a disturbance in your metabolism of the brain. Another major cause of excess use is, it can raise your resistance to insulin.
Bundle Up
There are some vitamins that you should take on with an empty stomach while some vitamins will sound better with your body if you take them with meals.
For instance, vitamins like vitamin B and vitamin C will go best on an empty stomach. For better results, you can take them in the morning without eating anything.
While vitamins such as vitamin A, vitamin D, and vitamin K will go best with (healthy fat) meals.
