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.
Vitamins For Weight Loss And Metabolism
Your metabolism is the process your body uses to convert calories into energy therefore it plays an important role in weight loss. The stronger your metabolism, the more calories youll typically burn, even when resting. However, a strong metabolism alone isnt sufficient to reach your goal weight. It simply makes weight loss a little easier when combined with a healthy diet and plenty of physical activity.
Certain vitamins can support a healthy metabolism, including the four described here.
Can Vitamin D Help You Lose Weight
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Vitamins Can Help You Lose Weight And Achieve Better Health
The 13 essential vitamins and the essential minerals are necessary for a reason theyre all tied to numerous aspects of your bodys functioning. You cant go without any of them and making sure youre getting the recommended daily values of each can impact your health in more ways than can be explained here.
With knowing what vitamins help with weight loss, figure out some new meal plans that incorporate foods rich in vitamins and minerals. Since they occur in a wide variety of foods, you shouldnt have any problem making up some tasty, healthy dishes. Dont neglect other factors that can help you boost your metabolism, too, such as getting daily exercise and spending time outdoors. As explained above, some vitamins like vitamin D and C are best paired with physical activity and sunlight.
Losing weight and reaching your metabolism goals requires a multi-faceted approach, so dont miss out on easy wins such as vitamins and other supplements.
Can Vitamins Help You Lose Weight
Vitamins alone cant do any wonders when it comes to losing weight. However, paired with the right kind of health practices, vitamins can be an invaluable partner in your fight against those few extra pounds.
Your body has a whole array of chemical reactions going on at any time, and a lot of these reactions use vitamins to regulate certain steps. Without an adequate supply of the proper vitamins, some of these chemical processes are bound to suffer, and your body wont be running at its optimum functionality. When your body isnt working as efficiently as it should be, some of your weight loss efforts will be futile.
When you supply your body with these essential vitamins in the form of supplements, youre allowing your body to work at its top capacity, and preventing any sub-optimal processes from holding back any weight loss efforts.
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Where Vitamin D Deficiency Could Affect Other Factors That Influence Weight
Because vitamin D influences so many facets of your health, a deficiency could contribute to other factors that may play a role in weight.
For example, a vitamin D deficiency is linked to mental illness. A review published in 2017 in the journal Neuropsychiatry found a significant connection between a vitamin D deficiency and depression.
Having a low mood is also associated with carrying extra weight. One review of research published in July 2017 in the Journal of Preventive Medicine & Public Health found that a higher body mass index was linked to experiencing more days of depression.
Its possible vitamin D helps maintain adequate energy and mood, says Dr. Agarwal. Again, those with low energy or low mood have been found to have low vitamin D, so not necessarily a direct cause and effect but a correlation.
Still, other factors, like poor sleep, have been linked to a vitamin D deficiency. For example, a meta-analysis of observational research, published in October 2018 in the journal Nutrients, found that vitamin D deficiency is associated with a higher risk of sleep disorders, though more high-quality research needs to be done to verify the association, researchers note.
While more research needs to be done to determine the cause-and-effect relationship among these factors, its clear that vitamin D supports other parts of health that could potentially influence weight.
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Vitamin D Has Helpful Implications For People Considering Gastric Bypass Surgery
Many people view gastric bypass surgery as a viable option for extreme weight loss. Also known as bariatric surgery, this procedure removes or restricts a large portion of the stomach and intestines. One of the problems with altering these organs is that it can significantly limit the amount of vitamin D absorbed from food.
In turn, this lack of vitamin D can lessen the long-term benefits of undergoing this surgery. Following the procedure, medical professionals may advise you to increase your vitamin D intake to help lower this risk of this deficiency.
Mason, C. et. al Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial. American Journal of Clinical Nutrition https://www.ncbi.nlm.nih.gov/pubmed/24622804
LeBlanc, E. et al Associations Between 25-Hydroxyvitamin D and Weight Gain in Elderly Women Journal of Womens Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3466912/
Salehpour, A. et al A 12-week double-blind randomized clinical trial of vitamin D Nutrition Journal https://www.ncbi.nlm.nih.gov/pubmed/22998754
Antoniak, E. et al The effect of combined resistance exercise training and vitamin D BMJ Open https://www.ncbi.nlm.nih.gov/pubmed/28729308
Wang, T. et al Vitamin D deficiency and risk of cardiovascular disease Circulation Journal https://www.ncbi.nlm.nih.gov/pubmed/18180395
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What Are The Risks Of Taking Hibiscus
Risks. Avoid hibiscus if you are allergic or sensitive to it or members of the Malvaceae plant family. Use with caution if you have low or high blood pressure.
Interactions. Hibiscus tea may interfere with the effectiveness of some anti-malaria drugs. It can also interact with many other drugs including some for diabetes and high blood pressure.
Tell your doctor about any supplements you’re taking, even if they’re natural. That way, your doctor can check on any potential side effects or interactions with any medications. Do not use if you are pregnant or nursing as it may be unsafe for you and your baby.
The U.S. Food and Drug Administration does regulate dietary supplements however, it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements donât have to show their products are safe or effective before selling them on the market.
Green Tea Extract Or Egcg Supplements
EGCG is a powerful catechin found in green tea.
She points to a study in the Journal of Nutrition that links drinking green tea with enhancing exercise to accelerate belly fat loss in obese adults.
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Do Weight Loss Supplements Really Work
Youre right to be skeptical about using a supplement for weight loss, which is why its important to choose safe supplements supported by functional medicine.
The body has hundreds of reactions and metabolic processes going on at any given time, and supplements for weight loss that work facilitate processes involved in fat oxidation , steady energy levels, and the healthful use of body fat for fuel.
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There are several mechanisms we can influence when choosing the best weight loss supplement. Berberine, for example, promotes a healthy response to insulin, which, when it remains high promotes the storage of body fat.
Some amino acids also spare glucose during the breakdown of fuel sources, allowing the body to opt for easier fat burning.
Controlling cravings and appetite play a significant role for many chronic snackers. To quiet those cravings, we can use ketogenic supplements for weight loss like MCT, spirulina, or collagen peptides.
Theres a functional weight loss supplement to support every goal when used properly, and integrative medicine can show you how to leverage the best dietary supplements for weight loss to help you reach your goals.
Vitamin B Can Help You Lose Weight
Vitamin B deficiencies in particular turn up often in those struggling to lose weight. One reason for this is that our bodies dont store the B vitamins in the same way that they store other vitamins. We end up excreting whatever B vitamins we take in but dont use right away. So stocking up on B vitamins in one sitting doesnt do us any good the next day. If we dont resupply our bodies with those essential nutrients, the systems that require vitamin B to function efficiently will suffer.
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How The Body Obtains Vitamin D
Your skin synthesizes vitamin D as a hormone while absorbing the ultraviolet rays of sunlight, and many dieticians encourage getting vitamin D as a nutrient from enriched or fortified foods. Since vitamin D does not occur naturally in many foods, some experts recommend obtaining the vitamin from natural supplements.
The risk of skin damage from sun exposure and ozone-layer depletion also causes many people to opt for vitamin-D pills and supplements instead of sunbathing. At the very minimum, most adults need at least 400800 IU of vitamin D each day. An even more popular recommendation is the intake of 1,000 to 2,000 IU every day to remain on the safe side.
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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Vitamin D Has Antioxidant And Anti
As one of the 24 micronutrients necessary for survival, vitamin D affects genes within nearly every organ of your body. Vitamin D is responsible for the synthesis of numerous peptides that reduce stress and help the body fight off infection.
The nutrient also engages in molecular signaling to inhibit inflammatory substances from adhering to cell walls and causing stress and inflammation. In addition, the bodys organs also have receptors that turn vitamin D into the activated or hormonal form known as calcitriol.
This hormonal version of vitamin D helps repair cells, fights oxidation, and may even increase longevity. Notably, many of the top antioxidant and anti-inflammatory foods are also great natural sources of vitamin D.
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.
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Keto Diet And Insulin Dependent Diabeties
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Vitamin D Can Help Counteract The Effects Of Insulin Resistance
Studies have shown that people with type II diabetes or who are at risk for the condition may increase insulin secretion through vitamin D intake. The nutrient can also help with the hunger and overeating associated with insulin resistance and metabolic syndrome.
A study at the University of California at Davis found that high vitamin D levels result in the release of the hormone leptin. This hormone tells the body that it is full and may improve insulin sensitivity toward healthier foods.
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Vitamins To Lose Weight Vitamin C
Glassman says studies have shown that people who arent getting enough vitamin C might be more resistant to weight loss than people who have adequate levels. So supplementing vitamin C is a possibility there . However, she also says more doesnt always equal better because vitamin C is water soluble, any extra will simply leave your body after you use the restroom. In short: When using vitamin C for weight loss, dont overdo it! But if you feel that youre not getting enough, here are a few one-a-day vitamin C supplements you can take.
How Much Water Should I Drink To Lose Weight
Dozens of studies have already proven sipping six 8-ounce glasses of water daily helps protect against kidney stones, headaches, joint pain, and fatigue. And now, University of Utah researchers have discovered another benefit: It can increase your metabolic rate 3 percent or more, helping you effortlessly burn off seven pounds in six months. Your liver is more efficient at flushing out metabolism-slowing toxins and using fat for fuel when youre well hydrated!
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Vitamins To Lose Weight Vitamin D
You can actually double your weight loss with vitamin D. Even better? Losing weight with vitamin D sounds incredibly easy, too. Boston University researchers say youll lose twice as much weight on any diet if you take 2,000 IU of vitamin D3 daily. Vitamin D3 helps shuttle dietary fats into muscle cells, where theyre burned for energy instead of converted into body fat. You can get vitamin D by exposing yourself daily to the sun but if you dont have time for that you can always take one of the following vitamin D supplements.
Effects On Body Fat And Metabolism
Although research in humans is still very limited, some studies suggest that vitamin B12 could affect body fat and metabolism.
One review concluded that vitamin B12 plays a key role in fat metabolism, noting that a deficiency could be linked to increased fat accumulation and obesity .
Another animal study found that severe vitamin B12 deficiency led to a significant increase in body fat percentage and cholesterol levels in pregnant mice .
Whats more, one animal study showed that administering B vitamins to rats fed a high fat diet reduced weight gain and increased levels of several enzymes that influence metabolism, compared with a control group .
However, current evidence is lacking, and additional high quality studies are needed to determine how vitamin B12 may affect metabolism and body fat in humans.
Some animal studies suggest that a deficiency in vitamin B12 may increase body fat percentage and alter metabolism. More research in humans is needed.
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How To Use Herbs Safely
When used as a seasoning for foods, the aforementioned herbs and spices can provide a burst of health benefits with minimal risk of side effects.
Just dont go overboard. Stick to no more than one tablespoon per day and be sure to pair them with nutrient-rich whole foods to help boost weight loss even more.
If you take herbs in supplement form, its important to stick to the recommended dosage on the package to prevent adverse effects.
Additionally, if you have any underlying health conditions or are taking medications, its best to talk to your doctor before starting any supplement.
If you experience any negative side effects or food allergy symptoms, discontinue use immediately and talk to a trusted healthcare practitioner.
Summary When used as a seasoning, most herbs and spices pose minimal risk of side effects. In supplement form, its best to stick to the recommended dosage to avoid unwanted reactions.