Can Vitamins Really Help With Weight Loss
Absolutely. Vitamins A, B, C, and D, as well as other nutrients like iron and magnesium, all have sound research behind them, indicating connections to losing weight and boosting your metabolism. Getting adequate amounts of these vitamins in your daily diet is excellent for you, not just because of the vitamins themselves but also because the foods rich in these nutrients are good for you to begin with. Making healthy foods like fish, lean meats, leafy greens, nuts, and other fruits and vegetables regular staples of your diet ensures you will get plenty of vitamins and other healthy nutrients.
When deciding on what vitamins help with weight loss, there are a few things to be careful of. As mentioned above, it is possible to get too many of specific vitamins and minerals, such as vitamin A or iron. While excessive doses of some might only make you sick, others can cause severe harm or even death. Its essential to keep in mind that these are, at a basic level, chemicals. Too much can hurt you, so be sure to stick to the daily recommended values.
What Alternatives Are There To Supplements
Maintaining a small calorie deficit is the most effective way to lose weight. You can achieve a deficit by increasing your movement or reducing your calorie intake, which will lead to a reduction in weight over time.
While supplements can be very helpful when you have a vitamin or mineral deficiency that might be lowering your energy levels or causing other negative symptoms, a balanced diet should provide all the vitamins and minerals your body requires for proper functioning. If there is some reason that you arent getting sufficient amounts of a nutrient from your diet, or you have an underlying health condition that prevents proper absorption, then you may want to consider supplementation under the guidance of your doctor.
Medlin also notes that you might want a blood test if you feel that you cant lose weight through traditional means. If you have been struggling with your weight and are finding that dieting isnt working, ask your GP for a blood test to check your thyroid and hormone levels, she says. It may be that there is an underlying reason why you are finding it hard. Alternatively, speak to a registered dietitian who can help you to understand the reasons why youre struggling with your weight – physical and psychological – and guide you to reduce your weight in a sustainable way.
For more on sustainable weight loss, find out how to create a calorie deficit.
Losing Weight And Gaining Strength
As weight decreases, strength typically increases. Weight loss is a combination of diet and exercise The less body mass an individual must move around, the less strain the muscles and bones will be under. Vitamins alone will not do much to promote weight loss. The key to weight loss is lifestyle changes. A healthy diet and exercise will do far more for long-term weight loss than vitamins alone. Vitamins are meant to be a support to weight loss, not the only cause. Vitamin B, D, iron, and magnesium are 4 popular supplements for weight loss. Speak with a pharmacist to learn more about vitamins to try.
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The Optimal Intake For Vitamins
By now, you might be wondering, what is the Optimal Nutrient Intake if you want to strive for optimal and not simply evade death and dying from nutrient inadequacies?
Rather than narrowly escaping diseases of deficiency, you probably want to know how much of each essential mineral you need to optimise your health, energy, body composition, performance, and longevity.
Right? But do these intakes even exist?
- the 85th percentile intake of our Optimisers, or the intake that only 15% of our Optimisers could exceed strictly using whole foods and
- the point at which we see no additional satiety benefit when people consume more of that specific nutrient.
The table below shows the ONI for each vitamin along with:
- the average Optimiser intake of that vitamin, and
- the DRI or AI for each relative nutrient.
If you study the table, youll see that every ONI is substantially more significant than the average Optimiser intake. Its a challenge, but many people can do it without using supplements and with food alone.
To learn more about how we determined the ONI for each vitamin, read on.
What To Look For In The Top Weight Loss Supplements
If you do a quick Google search for best weight loss supplements, you will find dozens of options to choose from. Numerous weight loss pills exist on the market today, each offering different benefits with varying formulas.
Unfortunately, not all natural weight loss pills are reliable and effective. Some of these dietary supplements use cheap filler ingredients and charge outrageous prices for their ineffective pills.
Using your best judgment can help ensure that you choose the best weight loss pill for your needs. As you sort through your options, be sure to review the following factors that contribute to effective, safe, trustworthy weight loss pills.
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Can Increasing Vitamin D Help You Lose Weight
Its too soon to say whether supplementing with vitamin D would aid weight loss, but scientists are currently exploring this use.
For example, in a study published in March 2014 in The American Journal of Clinical Nutrition, 218 postmenopausal women were given either a placebo or a supplement of 2,000 IU of oral vitamin D3 per day, which is considered a high dose. Participants, who were overweight or had obesity, were also put on a weight loss program, which consisted of an exercise program in addition to a reduced-calorie diet. The authors, including McTiernan, discovered an association between vitamin D and greater weight loss. We found that those women who received vitamin D and whose blood levels got up to normal lost more weight than women whose blood levels remained low, says McTiernan. This suggests that keeping vitamin D in a healthy range could indeed help with weight loss.
One hypothesis on why: Vitamin D has a direct role in suppressing the parathyroid hormone, which promotes and triggers fat accumulation in the adipose tissue, suggests Dr. Perna. He authored a meta-analysis published in the July 2019 issue of Medicina that cites research to support this potential mechanism. His paper also suggests that vitamin D supplementation is a potential option for weight loss programs but that further studies are needed to confirm the validity of these findings and delineate potential underlying mechanisms, he says.
How To Implement The Optimal Nutrient Intakes
Rather than jumping straight to the Optimal Nutrient Intakes, weve found its better to progressively up your nutrient density game from the diet youre currently eating using the target pre-sets in Cronometer.
To help you do this, weve included the table below to show different ONI target levels for each vitamin. The game aims to hit these vitamin targets while staying under your current energy budget.
- Once youre able to high the beginner default targets set in Cronometer, you can level up to Level 1 . These are ideal for people consuming less than 2000 calories.
- Once you can hit the level 2 targets for all vitamins, you can level up to the Level 2 targets.
- Finally, you can progress to level 3 if you hit all the level 2 targets. However, youll unlikely reach these targets unless you consume significantly more than 2000 calories per day, which can be challenging if you prioritise protein.
The screenshot below shows how the level 2 targets would look in Cronometer.
For more details on this process, see The Nutrient Bucket-Filling Game.
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The Right Dosage Of Vitamin D For Weight Loss
Theres 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 , per the NIH. If youre experiencing symptoms of vitamin D deficiency, request a blood test with your primary care doctor to find out if you would benefit from a supplement.
People with very low levels may need to take high doses of vitamin D for a period of time to get to normal levels, but taking high levels of vitamin D should only be done under a doctors guidance, McTiernan adds. If ramping up your vitamin D in a big way is something that interests you, definitely clear it with your entire healthcare team first.
Also know that if you are taking vitamin D supplements, the pills at a drugstore are not regulated by the Food and Drug Administration before theyre marketed. The FDA suggests checking with the manufacturer about information to support the claims of the product to be sure youre getting quality supplements.
How Much Is Enough Vitamin C And Too Much Vitamin C
The recommended dietary allowance of vitamin C for adults is 65 mg to 90 mg per day. The maximum limit is 2,000 mg a day. Eating vitamin C-rich foods in excess is unlikely to cause problems. However, very high doses of supplements can cause problems like nausea, vomiting, diarrhea, heartburn, stomach cramps, insomnia, and headache.
Foods Rich In Vitamin D To Treat Vitamin D Deficiency
Vitamin D is found naturally in very few foods such as fatty fish like salmon, mackerel, sardines, swordfish, canned tuna, herring, fish-liver oils, egg yolks, mushrooms, and liver. Under conditions of regular sun exposure, dietary vitamin D intake is insignificant. However, latitude, seasons like harsh winters, aging, use of sunblocks, and skin pigmentation can influence the synthesis of vitamin D3 by the skin. Most of the vitamin D comes from fortified milk products, breakfast cereals, and orange juice.
What We Don’t Like
- Sweeteners: None
- Intended use: Pre-workout, fat burning, weight loss
Burn Lab Pro is a stimulant-free pre-workout and attempts to help your body break down fat and build muscle. Burn Lab is the second supplement on our list to use ForsLean as one of its active ingredients, which may boost hormonal production in the brain to cause fat oxidation. The other five ingredients have been studied to various degrees and support the process of thermogenesis and muscle recovery.
Unlike some fat-burning supplements, Burn Lab Pro is made to be taken if you are going to be active. If you dont exercise about 30 minutes after taking the supplement, you are likely to see few, if any, of the benefits. That’s because this supplement is put together to help your body burn more calories, not to suppress your appetite or stimulate your nervous system.
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Why Is It So Hard For Me To Lose Weight
There could be a number of reasons why you’re finding it difficult to lose weight. It could be that your diet isn’t as healthy as it could be, or you may not be getting enough exercise. It’s also possible that there’s a medical reason for your weight gain, such as a hormone imbalance or a slow metabolism.
If you’re struggling to lose weight, it’s important to talk to your doctor. They can help you determine the cause of your weight gain and recommend a treatment plan.
If you’re looking for the best vitamins that help with weight loss, be sure to consider the factors listed above. By taking these factors into account, you can be sure to find a supplement that’s right for you. With the help of a good weight loss vitamin supplement, you can finally start seeing the results you’ve been hoping for.
Now that you learned more about what vitamins help with weight loss, its time to share more details about our top options of vitamin options that help with weight loss:
Obesity And Vitamin D Deficiency: Whats The Connection
People who are overweight or obese have extra reason to be interested in their vitamin D levels.
Individuals with increased body fat have lower blood levels of vitamin D compared with lighter-weight persons, says Anne McTiernan, MD, PhD, professor at the Fred Hutchinson Cancer Research Center and author of Starved: A Nutrition Doctors Journey from Empty to Full, who has done research on vitamin D and weight loss. An article published in September 2019 in Medicina backs this up, noting that while vitamin D deficiency isnt a cause of obesity, theres a strong link between the two. The authors theorize that one reason may be that excess fat, liver, and muscle mass prevents vitamin D absorption.
Another potential explanation, says Dr. McTiernan, it that people who are overweight or who have obesity might get less sun exposure and therefore have a lower level of vitamin D. Thats because they may be less able to go outside and take advantage of the suns vitamin D synthesis in the body.
Shilpi Agarwal, MD, a board-certified family physician in Washington, DC, says that even if they are able to go outside, they may be less likely to if their lifestyle is sedentary, which could contribute to a deficiency.
Whatever the reason, researchers are now looking into whether vitamin D supplementation to bring levels up to a healthy range could aid in weight loss.
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Do Weight Loss Supplements Work
Before we get into the details, there are a few things you should know about dietary supplements
While these “quick fixes” may be tempting, Zuma Nutrition registered dietitian Nick Sopczak says most don’t lead to substantial weight loss, especially without making other lifestyle changes, like improving your diet and increasing physical activity.
A 2021 review of dietary supplements found that out of over 300 studies only 16 had sufficient evidence for significant weight loss. The vast majority of the studies’ results were unreliable due to factors like bias and duration, the researchers reported.
The review also noted that dietary supplements are not regulated by the FDA as strictly as many other prescription and over-the-counter drugs, meaning those products can be marketed without the same level of quality testing to demonstrate their efficacy.
According to Sopczak, another issue is that much of the research on these supplements is funded by the weight loss industry, which means results are more likely to highlight the benefits while downplaying any negative aspects.
With that, here’s a list of 11 common dietary supplements.
Popular Weight Loss Pills And Supplements Reviewed
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
There are many possible weight loss solutions out there.
Some options are more popular than others, including certain pills, drugs, and natural supplements. These claim to help you lose weight, or at least to make it easier to lose weight when you combine them with other methods.
They tend to work via one or more of these mechanisms:
- Reducing appetite, making you feel more full so that you eat fewer calories
- Reducing absorption of nutrients such as fat, making you take in fewer calories
- Increasing fat burning, making you burn more calories
Its important to note that few of these treatments have any basis in science and some could have serious health consequences. You should always discuss any diet or supplement changes with a doctor or registered dietitian.
To separate the myths from facts, here are the 12 most popular weight loss pills and supplements, reviewed by science.
Effectiveness: In one meta-analysis, researchers explored four electronic research databases to investigate the effectiveness of herbal medicines, including garcinia cambogia.
In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the garcinia cambogia group and the placebo group .
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What Vitamin Can Help Reduce Belly Fat
One study found that vitamin C can help reduce belly fat. Vitamin C is an antioxidant that helps the body to fight against free radicals. Free radicals are unstable molecules that can damage cells and contribute to inflammation. Vitamin C can also help to boost the immune system and improve skin health.
While more research is needed, vitamin C may be a helpful addition to a weight loss plan. If you are considering taking vitamin C supplements, speak to your doctor first. They can advise you on the right dosage for you and monitor your health for any potential side effects.
Are Fat Burners Safe To Take
The best fat burners are made of all-natural ingredients you consume on a regular basis in your food, just in higher concentrations. Because theyve been extracted, refined, and concentrated in a pill, powder, or capsule, these ingredients may have big, scientific names, but dont be afraid to look up any ingredient you dont recognize.
The main thing you need to pay attention to is the stimulants used in a given product, particularly caffeine. These stimulants can cause adverse effects like increased heart rate, anxiety, and jitteriness when consumed in high doses. If you use them as directed and only take ones with research-backed ingredients, fat burners are safe to use. However, you should always check with your doctor before taking any new supplements, as some people have allergies or sensitivities to certain ingredients.
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