Ways Vitamin D Can Benefit Weight Loss
Vitamin D is a fat-soluble vitamin that your body absorbs and stores to stay healthy. This essential vitamin helps the body retain minerals such as calcium, and the nutrient also helps prevent over-absorption of signaling chemicals such as the parathyroid hormone.
In addition, research has shown that vitamin D helps protect the immune system by shielding it from infections and viruses like influenza. Recently, scientists have discovered that blood and most of the organs and tissue within the body contain receptors for this nutrient.
This pathology has important implications for key parts of human anatomy like the circulatory system and the endocrine system. But perhaps the most exciting current research on this nutrient has been in the field of using vitamin D for weight loss.
Big Claims Slim Evidence
When you scan the supplement shelves at your local drugstore, you might see weight loss touted as a benefit of many products. For example, some people claim that vitamin B12, calcium, omega-3 fatty acids, and green tea supplements can help you lose weight.
The purported benefits range from revving up your metabolism and flipping a switch in your body to signaling your cells to burn fat.
However, scientists have found little evidence to bolster these weight loss claims.
Dhea And Athletic Performance
DHEA supplements are sometimes used by athletes because of a claim that it can improve muscle strength and enhance athletic performance. That’s because DHEA is a “prohormone” — a substance that can increase the level of steroid hormones such as testosterone.
There is little evidence to show that DHEA has any effect on enhancing muscle strength. Its use is banned by sports organizations such as the National Football League, Major League Baseball, and the National Collegiate Athletic Association.
There are risks associated with using any pre-steroid enhancer. And the higher the dose, the greater the risk. Possible side effects include:
- Permanent stunting of growth
- Aggressive behavior, known as “roid rage”
- Mood swings and other psychological symptoms
Men can sometimes experience such symptoms as:
- Breast enlargement
- Reduced sperm production
Recommended Reading: What Vitamins Help Boost Immune System
Why You Need Vitamins To Lose Weight
Vitamins are ESSENTIAL for your body to function as nature intended.
Without these, losing weight will be a long and hard struggle.
The truth is, without guidance, it is VERY unlikely you will be able to stick to a balanced diet full of nutrients.
As the soil quality your food grows in continues to decline, you may not be getting as many as you think either.
If you have a medical condition or a lifestyle choice such as being vegan, then it is even more difficult.
Basically, using vitamins to supplement your lifestyle will help to fill in the gaps.
The BEST vitamins for weight loss will help you to optimise your body for fat loss and achieve your goals.
How Does Vitamin D Actually Help With Weight Loss
Some research from 2008 notes that vitamin D could potentially suppress the formation of new fat cells in the body. Additional 2016 research supports this finding, showing that vitamin D also seems to suppress the storage of fat cells, which basically makes it hard for fat to form in your body in the first place.
Vitamin D also boosts levels of serotonin , which might play a part in appetite control and increase feelings of fullness after eating. Naturally, this could decrease your calorie intake and, likewise, your body weight.
Read Also: Do Breastfed Babies Need Vitamin D
Get Adequate Amounts Of All Essential Vitamins And Minerals
So, if you’re still wondering ‘what type of vitamins should I take to lose weight?’ we’ve highlighted a few standout micronutrients when it comes to losing weight and maintaining healthy body fat levels. It’s crucial to note, however, the importance of making sure you take in an adequate amount of all the essential vitamins and minerals if you’re looking to manage your weight. If you find yourself deficient in one or more of the key vitamins, your body will register the lack of nutrients and respond by increasing your hunger signals in order to restore your micronutrient levels. While this protective physiological mechanism would be appropriate if an individual found themselves malnourished or severely under fueled, it’s counterproductive for someone trying to trim down.
The MICROGEL multivitamin Bioactive Mutli by Healthycell, for example, is an ideal supplement to meet the nutritional demands that allow us to keep our weight in check. By offering the key micronutrients our body needs in a highly bioavailable format, the Bioactive Multi efficiently feeds our cells the necessary nutrients we need. This prevents a physiological “false alarm” that initiates overconsumption in an attempt to fill a nutritional void. So if you’re looking to lose weight and generally improve your overall health, prioritize your body’s intake of the full spectrum of essential vitamins and minerals with a multivitamin supplement like the Bioactive Multi by Healthycell.
Supplement Your Muscles With Iron
While not a vitamin, iron is still a vital nutrient that can boost your metabolism. Its responsible for ensuring your blood carries enough oxygen and is getting that oxygen into your muscles . According to the Office of Dietary Supplements, if you dont get enough iron, it means your muscles wont work as efficiently, so they wont burn off as much fat during exercise as they might otherwise .
You can get iron from animal and plant sources, though if youre a vegetarian, youll need to get twice the recommended amount, as plant sources of iron arent absorbed as well as iron from animal sources . Common sources of iron in food are:
- white beans
You can even kill two birds with one stone and increase your iron intake by ingesting it alongside vitamin C-rich foods, which help iron absorb into your body in higher amounts .
The recommended daily value for iron is 8 mg for men and 18 mg for women, though for adults over 51, the recommended amount is only 8 mg . As with other nutrients, too much can harm you. Avoid getting more than 45 mg per day, so you dont have to worry about adverse effects .
Read Also: How Much Vitamin C Should I Take With Collagen
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.
Will Eating Salad Help Me Lose Weight
Salads are part of most weight-loss plans, and now researchers know its not only because they are filling for few calories. Research in the journal Appetite reveals eating a heaping cup of leafy greens daily can help you shed up to 24 pounds in one year, thanks to the natural pigments that give those greens their colors. They increase your production of leptin, a hormone that helps you feel comfortably full for up to six hours after each serving, said study co-author Rick Kohnke, PhD.
Read Also: How Much Vitamin C Should A Woman Take
Relationship Between Vitamin B12 And Heart Disease
A deficiency of vitamin B12, folate or vitamin B6 may increase your blood level of homocysteine, an amino acid normally found in your blood.
There is evidence that an elevated blood level of homocysteine is an independent risk factor for heart disease and stroke.
The evidence suggests that high levels of homocysteine may damage coronary arteries or make it easier for blood-clotting cells called platelets to clump together and form a clot.
However, there is currently no evidence available to suggest that lowering homocysteine level with vitamins will actually reduce your risk of heart disease.
Clinical intervention trials are needed to determine whether supplementation with vitamin B12, folic acid or vitamin B6 can help protect against developing coronary heart disease.
Is Omega 3 Fat Beneficial For Weight Loss
Fish oil contains omega-3 fatty acids, which offer a number of possible health benefits, one of which is weight loss. More importantly, fish oil omega-3s may aid in the reduction of body fat and inches. These impacts, however, appear to be minor, and they may not apply to everyone, according to studies.
Recommended Reading: How To Get Vitamin D Supplements
The Best Vitamins To Help Boost Your Weight Loss Goals
When youâre on a committed weight loss mission, it might be easy to get caught up on things like obsessively counting calories for everything you eat and calculating exactly how many steps youâve done each day.
There is, however, an entire world of micronutrients, vitamins and minerals which can make all the difference. Hereâs a look at a few of them:
Do Weight Loss Supplements Work
Many nutritionists and weight-loss coaches sell their own formulations of their favorite ingredients or certain manufacturers’ products that alone should make you wary when considering weight-loss supplements recommended by them.
Recent studies have called the efficacy of weight-loss supplements into question, including a large review of 121 placebo-controlled trials of herbal and dietary supplements involving nearly 10,000 adults over 16 years presented recently at The European Congress on Obesity.
“Our rigorous assessment of the best available evidence finds that there is insufficient evidence to recommend these supplements for weight loss,” said Erica Bessell, a practicing dietitian, PhD candidate from the University of Sydney in Australia, and lead investigator of the studies, in a statement. “Even though most supplements appear safe for short-term consumption, they are not going to provide weight loss that is clinically meaningful,” she said.
A similar study published in the International Journal of Obesity Supplements in 2019 focused on efficacy and possible drug interactions of common ingredients used in dietary supplements. That research determined that the effectiveness of weight-loss dietary supplements “is still inconclusive and the cost of these products can be considerable.” Study researchers concluded that “healthy diet and physical activity remain the first-line intervention for weight loss.”
Read Also: What Vitamins Help Balance Hormones
Other Uses Of Vitamin D
As mentioned earlier, vitamin D has a significant effect on our mood. It increases the levels of the happy hormone Serotonin. It also affects our mood and sleep regulation. Serotonin plays a major role in controlling our hunger, and it also increases fullness, thereby, decreasing calorie intake and weight gain.
Moreover, higher levels of vitamin D are linked with high levels of testosterone, which triggers weight loss. Several studies reported that higher levels of testosterone can reduce body fat and help keep up with long-term weight loss. Researchers found that vitamin D can reduce cortisol levels. Increased cortisol levels can lead to overeating and weight gain.
Moreover, minimal levels of vitamin D have been related to impaired exercise performance, as lower levels of vitamin D reduce muscle action and skeletal mineralization. Researchers also linked lower vitamin D levels with poor muscle strength, aerobic capacity, and speed. So, if you want to strengthen your muscles and lose weight, you should maintain adequate levels of vitamin D. By doing so, you can lose weight as well as build muscles at the same time. Best of both worlds isnt it?.
Vitamin B Boosts Good Cholesterol & Helps Control Blood Sugar
Vitamin B3 helps boost your good cholesterol . The main benefit of this is that the higher your levels of the good stuff, the lower your levels of the bad stuff . Additionally, b3 helps control your blood sugar levels. B3 deficiencies can affect your thyroid function and potentially your metabolism as well.
Also Check: What B Vitamin Repels Mosquitoes
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Vitamins B: Act Against Food Cravings
B vitamins play many essential roles in energy metabolism in the body. The B vitamins include: Thiamine , Riboflavin , Niacin , Pantothenic acid , Pyridoxine , biotin, , folate,Cobalamin .
These vitamins help your body metabolize fats and proteins and use the energy stored in food. In this way, your body does not store energy as fat in the body.
- Vitamin, plays an important role in energy metabolism, a deficiency of Thiamin can cause changes in glucose metabolism2. Thiamine, which is heavily involved in food breakdown and metabolism, has been researched for its role in obesity.
Niacin is important for the metabolism of fats that provide us with energy. The researchers found that an increase in niacin intake for an obese study population resulted in a higher rate of breakdown of adipose tissue.
- Pyridoxine , which metabolizes proteins and works with B-12, Vitamin B6 helps with the production of L-Carnitine, an amino acid that helps our body use fat for energy.
- Vitamin B12 plays an important role in energy metabolism. Your body needs vitamin B-12 also to support the function of your nerves and blood cells and to produce DNA. You may need more B-12 if you are a heavy drinker, if you have a history of anemia, if you are a strict vegetarian or if you have had bariatric surgery.
Also Check: Is Vitamin D Good For Rheumatoid Arthritis
What Is Vitamin D
You must have heard how important vitamin D is for a healthy body. And, you must have also known we get it through exposure to the sun. However, most of us do not know anything else about it. So, what exactly is vitamin D. Well, it is a set of fat-soluble secosteroids that are necessary for better intestinal absorption of phosphate, calcium, and magnesium. This vitamin helps you maintain healthy teeth and bones, while also protecting you from several conditions and diseases such as type-1 diabetes.
Apart from that, vitamin D also enhances your brain, immune, and nervous system health. It also helps you regulate insulin levels and supports your lung function. This vitamin is necessary for better cardiovascular health. Last but not the least, vitamin D also supports you in your weight loss journey.
What Are The Symptoms Of A Vitamin D Deficiency
Vitamin D aids in the formation of strong bones and may also aid in the prevention of certain malignancies. Muscle weakness, soreness, weariness, and melancholy are all symptoms of vitamin D insufficiency The following are possible signs and symptoms:
- Muscle weakness, pains, or cramping are all symptoms of muscle weakness.
- Mood swings, such as depression.
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Best Vitamins And Supplements For Weight Loss
Even after training every day and following a weight loss-friendly diet if you are unable to lose weight then its quite clear that you need vitamins and supplements to boost your performance
People often consume a diet that makes their body deficient in one or more macronutrients which affects their overall results. For instance, deficiency of vitamin B12 will make you feel fatigued and weak all the time
Moreover, most of the time, these deficiencies are the main reason why you are unable to break through the plateau. Why you are unable to lose belly fat even after training so hard
Supplementing your daily diet with the right nutrients can really help you in the short term weight loss as well as in maintaining a healthy weight for a long time
Here are the 14 best vitamins and supplements that can help you with weight loss. You can utilize one or more to boost your performance
Vitamin B12 Is Present In Many Foods Such As:
- Animal Products
- Certain Milk Products
*Although Vitamin B12 is not commonly found in plant-based foods, there are still fortified cereals and some nutritional yeasts that vegetarians and vegans can eat that have Vitamin B12 in it. Not every nutritional yeast or certain vegan or vegetarian products will have Vitamin B12, so if you are lacking this vitamin or wish to add more Vitamin B12 to your diet, it is important that you consult your physician and always read the nutritional labels for more information.
Read Also: What Is A Good Calcium And Vitamin D Supplement
Ways To Reverse Weight Gain
The best way to avoid any of the obesity-related health issues is to follow a healthy weight loss plan that includes healthy eating habits along with exercise. The foods you eat provide energy for your body. Eating too many calories than you need will eventually increase your body fat. Therefore, you must find the right amount of energy you need for your body by controlling how much food you eat.
While men and women face different challenges with weight gain, both can suffer consequences such as heart disease, high blood pressure, and diabetes.
Men tend to gain weight around the waist by eating more calories than they burn, while women tend to gain fat all over their bodies. Mars by GHC, India’s most trusted mens health and wellness brand, has a proven track record of providing a range of health benefits to men. Knowing that weight gain is a concern for many men, Mars by GHC has come up with the advanced weight loss combo which contains weight loss max capsules, slimming oil and ashwagandha. All the products help support weight loss by reducing appetite and promoting satiety.