5 Vitamins and Minerals to Boost Your Metabolism and Promote Weight Loss
I personally utilize ISO 100 Dymatize Hydrolized Whey, Gourmet Chocolate, it’s high in protein, low in sugar and carbs
Can I Use Vitamins for Weight Loss?
If weight loss was as easy as taking a supplement, we could just settle on the couch and watch Netflix while the supplement did all the work.
In reality, slimming down isn’t that simple. Learn what the experts have to say about vitamins and weight loss.
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.”
Major health insurance companies have faced legal trouble over their claim denial practices. In February 2018, the insurance commissioner of California announced plans to investigate Aetna’s coverage denial practices after a former medical director of the insurance company admitted that he never once looked at a patient’s medical records when deciding whether to deny claims over the three years he worked in the position, according to CNN.
However, scientists have found little evidence to bolster these weight loss claims.
Whether you take it in pill form or get a pricey injection, don’t expect a vitamin B12 supplement to boost your metabolism and burn away fat. There’s currently no evidence that it’ll promote weight loss.
Your body does need vitamin B12 to support the function of your nerves and blood cells and to produce DNA. To get your daily dose, the Office of Dietary Supplements (ODS) recommends including foods that contain vitamin B12 in your diet.
For example, eat fortified whole-grain cereal for breakfast, a tuna salad sandwich for lunch, and an egg frittata for dinner. Beef liver and clams are also rich sources of B12.
You may need more B12 if you drink heavily, have a history of anemia, are a strict vegetarian, have had bariatric surgery, or if you take certain medications like Metformin.
Your body needs vitamin D to absorb calcium and keep your bones strong. But experts aren’t convinced that it’ll help you lose weight.
A 2014 study published in the American Journal of Clinical Nutrition found that postmenopausal women with overweight who took vitamin D supplements and achieved healthy or “replete” levels of this nutrient lost more weight than women who didn’t reach these levels.
But more research is needed to test these results and learn how vitamin D supplements might affect other people with overweight.
Fatty fish, such as herring, mackerel, and tuna, also deliver modest doses of vitamin D. Your body produces it when you expose your skin to sunlight.
Consider taking regular walks around your neighborhood to get some sunlight and exercise too. But remember, too much sun exposure can raise your risk of sunburn and skin cancer. Limit your time in the sun, and be sure to apply sunscreen before going outside.
Some studies suggest that omega-3 fatty acids support weight loss — but it’s too soon to draw conclusions.
Even so, omega-3 fatty acids are a great addition to your diet. According to the American Heart Association , they may protect your heart and blood vessels from damage and disease. Salmon, mackerel, herring, lake trout, sardines, and tuna are rich sources of this nutrient.
Consider eating these fish a couple of times a week as part of your healthy eating plan. Try grilling, broiling, or baking, rather than frying them.
Will calcium supplements help you lose weight? Most evidence points to no. Some proponents claim that calcium increases the breakdown of fat in your cells. Others suggest that it may interfere with your body’s ability to absorb fat from the food you eat.
But according to the ODS , most clinical trials have found no link between calcium consumption and weight loss.
Your body does need calcium to support the health of your bones, muscles, nerves, and blood vessels.
To meet the ODS -recommended daily target, eat calcium-rich foods such as low fat dairy products, dark leafy greens, and tofu. These foods are low in fat but high in nutrients, making them a smart addition to your weight loss strategy.
As tempting as it may be to curl up with a good book and cup of green tea — or green tea supplements — a brisk walk or bike ride will do more to melt the fat from your middle.
Green tea contains antioxidants that might help protect your heart. But according to 2012 research published in the Cochrane Database of Systematic Reviews, the weight loss-promoting potential of green tea supplements seems to be small and statistically nonsignificant.
Shelling out money for vitamins or other supplements that claim to aid weight loss usually reduces the size of your wallet rather than your waistline.
Instead of buying these products, consider investing in a gym membership, a new set of hiking boots, or a set of gardening tools. Gardening is good exercise. You can burn calories while planting, weeding, and watering a plot full of nutrient-rich veggies.
When mealtime arrives, serve your homegrown bounty alongside lean protein sources and whole grains. Exercising more and eating foods that are low in calories but rich in nutrients are great ways to achieve your weight loss goals.
Last medically reviewed on August 31, 2020
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Bauer BA. (2015). Are vitamin B-12 injections helpful for weight loss?
mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/vitamin-b12-injections/faq-20058145
- Calcium: Fact sheet for health professionals. (2020).
ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ - Fish and omega-3 fatty acids. (2017).
heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids - Fish oil. (2017).
mayoclinic.org/drugs-supplements-fish-oil/art-20364810 - Jurgens TM, et al. (2012). Green tea for weight loss and weight maintenance in overweight or obese adults. DOI:
10.1002/14651858.cd008650.pub2 - Mason C, et al. (2014). Vitamin D3 supplementation during weight loss: A double-blind randomized controlled trial. DOI:
10.3945/ajcn.113.073734 - Vitamin B12: Fact sheet for consumers. (2020).
ods.od.nih.gov/factsheets/Vitaminb12-Consumer/
- Vitamin D: Fact sheet for consumers. (2020).
ods.od.nih.gov/factsheets/VitaminD-Consumer/
5 Vitamins and Minerals to Boost Your Metabolism and Promote Weight Loss
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Losing weight isn’t as easy as popping a few magical pills. However, there are a few vitamins and minerals you can take to ensure your body is functioning as efficiently as possible for weight loss.
A well-balanced diet can fulfill most of your nutrient needs. But if you’re on a limited diet, adding a few safe vitamin supplements could provide the extra boost you need to stay on track with your healthy weight loss regimen.
When it comes to weight loss, not all vitamins and minerals are created equal. Read on to find out which ones can help you shed excess weight and keep it off.
The B vitamins include:
- thiamine (B-1)
- riboflavin (B-2)
- niacin (B-3)
- pantothenic acid (B-5)
- pyridoxine (B-6)
- biotin (B-7)
- folate (B-9)
- cobalamin (B-12)
These vitamins are essential for a fully functioning metabolism. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins, and fats, and to use the stored energy in food.
Thiamine (B-1), for example, helps the body cells convert carbohydrates into energy. In other words, low levels of one or more of these vitamins means your metabolism won’t be functioning at its best. This makes losing weight even harder.
Food sources: You can find B vitamins in a range of foods. Good sources include:
Cobalamin (B-12) isn’t found in any plant products, so it’s difficult for someone following a vegan diet to get enough.
Tip: In general, dietary supplements containing all eight B vitamins are known as B-complex vitamins. They can easily be found in stores or online.
Try it: Shop for vitamin B supplements.
Vitamin D is critical to a healthy immune system.
Your body can get all the vitamin D it needs courtesy of the sun. Yet most people today spend too much time indoors, or they live in climates where the sun doesn’t always shine.
Getting enough vitamin D from food is difficult, so supplements are often recommended. Adequate levels of vitamin D may also help prevent depression, according to some research. A positive attitude is also fundamental for an effective diet.
Researchers have noticed lower-than-normal levels of serum vitamin D in obese people. The exact role of vitamin D in weight loss is still unclear.
A 2011 study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than people not taking any supplements.
Food sources: While the sun is the best source of vitamin D, you can also get this vitamin from food, especially fortified foods.
Foods with vitamin D include:
Tip: You might want to consider taking a vitamin D supplement if you spend most of your days indoors. It’s still important to use sunscreen.
Try it: Shop for vitamin D supplements.
Iron plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all of the cells in your body, including your muscles. This, in turn, helps them burn fat.
Too little iron can lead to iron deficiency anemia, which is one of the most common nutritional deficiencies in the United States.
Symptoms of iron deficiency anemia include:
Low iron levels also reduce your physical endurance and athletic performance.
Women who experience heavy menstrual periods and people who frequently donate blood are more prone to iron deficiency.
If you’re at higher risk for iron deficiency, talk to your doctor about an iron supplement.
Food sources: You can grow your body’s iron stores with the following foods:
Your body absorbs the type of iron found in meat better than the iron that comes from a plant-based source. Not a meat eater? You could be deficient in iron if you haven’t properly replaced meat with another source of iron.
Eating iron-rich foods along with a source of vitamin C, like strawberries or tomatoes, can help improve absorption.
Tip: Take iron supplements with food and add extra fiber to your diet, as iron supplements can be constipating.
Try it: Shop for iron supplements.
Magnesium is necessary for energy production in the body. This mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide range of reactions in the body, including:
- controlling blood glucose
- regulating blood pressure
- keeping bones strong
- keeping the nervous system functioning smoothly
Dietary surveys of people in the United States regularly show that magnesium intakes are too low. A magnesium supplement can ensure you’re getting enough of it.
Food sources: The best sources of magnesium include:
You may want to keep a handful of nuts on hand for quick energy boosts and so you don’t wear out as easily while you diet, especially if you’re working out a lot. Just don’t overeat them: nuts are high in calories.
Tip: Very high doses of magnesium from supplements or medications often result in diarrhea.
Try it: Shop for magnesium supplements.
It’s technically not a vitamin or mineral, but green tea extract is one of the few marketed supplements worth a second look. Green tea is thought to increase energy expenditure and fat oxidation, and to reduce fat production and absorption.
The extract of this popular beverage is known to contain powerful flavonoid antioxidants known as catechins. Green tea also contains a healthy dose of caffeine.
An analysis of six controlled clinical trials found that caffeine alone, or in combination with catechins, significantly increased energy expenditure when compared to placebo.
One study in 2012 found that green tea supplements reduced body weight in obese individuals by an average of nearly 2 pounds, as compared to placebo.
Tip: Green tea extract is considered safe, but clinicians advise people to take the extract with food to minimize any potential risks.
Try it: Shop for green tea extract.
The list of supplements that claim to increase metabolism of fat is quite long. There isn’t sufficient research to back up the claims for the majority of these supplements, though.
This isn’t an exhaustive list. However, at the moment, there’s no sufficient evidence to show that the following supplements help promote weight loss or increase lean body mass safely:
- bitter orange (synephrine)
- carnitine
- conjugated linoleic acid (CLA)
- forskolin
- chromium picolinate
- fucoxanthin
- garcinia cambogia
If you’re considering taking a vitamin or supplement to assist with weight loss, talk to your doctor. They can discuss each product’s potential benefits and risks.
This is especially true for people who are pregnant, breastfeeding, or who have underlying medical conditions, such as high blood pressure, diabetes, or heart disease.
Be sure to ask your doctor about possible interactions with any medications you might be taking. If you experience any side effects after taking a supplement, stop taking it and contact your doctor.
Finally, if you’re trying to boost your energy because you’re constantly feeling under the weather or fatigued, see your doctor. This might be a symptom of a larger problem that vitamins can’t fix.
Vitamin and mineral supplements may help provide you with the energy necessary to manage stress, keep a positive mood, and reduce fatigue. All of these add up to a diet that’s more likely to be successful.
However, you’re not going to lose any weight without also modifying how much you exercise and how many calories you eat each day.
Experts agree that the basis for long-term weight loss is following an overall healthy eating pattern, reducing caloric intake, and participating in physical activity.
Most of your required vitamins, minerals, and other nutrients should come from food. Supplements can help fill in any gaps in your diet that come from limiting your calorie intake.
Make sure to read the label thoroughly to check its active ingredients and to understand the correct dosage. It’s possible to overdose on certain vitamins if you’re not careful. Keep in mind that taking extra or mega doses of a vitamin or mineral supplement won’t help you.
Also, note the expiration date prior to taking the supplement. Vitamins lose potency over time. You should discard any supplements that are past their expiration date.
Jacquelyn has been a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University. A native of Long Island, New York, she moved to San Francisco after college, and then took a brief hiatus to travel the world. In 2015, Jacquelyn relocated from sunny California to sunnier Gainesville, Florida where she owns 7 acres and 58 fruit trees. She loves chocolate, pizza, hiking, yoga, soccer, and Brazilian capoeira.
Last medically reviewed on December 19, 2018
14 Best Vitamins and Supplements For Weight Loss (2020 Guide)
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
Apple Cider Vinegar
Apple cider vinegar is made up of 5-6% acetic acid, water, and traces of malic acid. It is made by crushing apples and combining them with yeast to convert their sugar into alcohol, followed by the addition of bacteria
The acetic acid found in apple cider vinegar lowers the blood sugar levels, decrease insulin levels, suppresses appetite, and improves metabolism
Moreover, apple cider vinegar also keeps your body pH balanced. Balanced pH is associated with long term weight loss
A study suggests that consuming apple cider vinegar with a high-carb meal will result in lower sugar response after eating which made participant consume 200-275 fewer calories for the rest of the day
In brief, apple cider vinegar will
- Improve your metabolism
- Reduce fat storage
- Suppress your appetite
- Lower your blood sugar level
- Decrease your insulin level
- Decrease cholesterol levels
A 12-week study on obese Japanese adults who consumed 1-2 tablespoon on vinegar every day without changing their usual diet suggest that
1 tablespoon of vinegar per day
- Weight loss: 2.6 pounds
- A decrease in waist circumference: 0.5 in (1.4 cm)
- A decrease in body fat percentage: 0.7%
2 tablespoon of vinegar per day
- Weight loss: 3.7 pounds
- A decrease in waist circumference: 0.75 in (1.9 cm)
- A decrease in body fat percentage: 0.9%
Apart from adding vinegar to their diet, no changes were made to their daily routine and diet
Apple cider vinegar is found in most local grocery stores nowadays just make sure that you choose the one which is organic
Matcha Green Tea
Matcha tea is created from leaves of the Camellia Sinensis plant. Before harvesting the tea leaves, the plant is covered to avoid direct sunlight for 20-30 days which gives the plant a unique dark green hue
In comparison to green tea, matcha tea contains more antioxidants and caffeine. Matcha tea helps in protecting the liver, promotes heart health and aid in weight loss
Matcha green tea is more like a concentrated form of green tea. The average amount of catechins in matcha is 200 times more than other teas. Beverages which are high in catechins help in lowering BMI, belly circumstance, and body weight
One study showed that taking green tea extract along with moderate exercise can increases overall fat burning by up to 17%
In brief, matcha tea
- Packed with antioxidants including EGCG
- Promotes weight loss
- Boost metabolism
- A great beverage for detoxifying the body
- Enhances mood and concentration
- Lower blood sugar levels
- Lower cholesterol levels
- Helps in calming the mind
- Helps in protecting the health of the liver
- Improves heart health
- Great beverage for maintaining a healthy weight
You can consume matcha green tea in the morning or in the afternoon. Make sure that you avoid consuming more than 4 cups of matcha green tea to stay in the daily caffeine intake limit
Two cups of matcha green tea are enough to gain all its benefits
You can also try other weight-loss teas, like goji tea, oolong tea, chamomile tea, white tea, etc
Resurge
Resurge is a first-ever clinically proven natural weight loss supplement formulated by fitness trainer and workout coach John Barban. It helps consumers rest soundly and lose weight overnight by enhancing their metabolism
According to John Barban, each of these components are combined in such a way that they create a synergistic entourage effect which promotes weight loss and deep sleep
You should consider consuming resurge if
- Your diet is unhealthy
- Your lifestyle is sedentary
- The pace by which you are losing weight is too slow
- If you don’t have enough time to train every day
How to consume resurge?
Taking Resurge with a glass of water an hour before bed is enough to promote weight loss overnight
Moreover, resurge can also help you in maintaining your current weight
Features of resurge supplement
- All-natural ingredients with no artificial fillers
- Raises metabolism
- Zero side effects
- Can be utilized by both men and women
- Aids in weight loss
- No dietary restrictions required
- Money-back guarantee
- FDA approved
The Resurge Supplement can be used in conjunction with an after-dinner ritual to help you burn fat and accelerate the weight loss process overnight
Visit the resurge official website for more information
PhenQ
With over 190,000+ satisfied customers, this new dieting formula combines multiple weight loss benefits in a unique blend that has been scientifically proven to assist in weight loss making it the ultimate, all-in-one weight loss pill
Here are five different ways PhenQ helps in losing weight:
- By boosting your body’s metabolic and thermogenic rates to speed up the fat-burning process
- PhenQ contains various ingredients that helps in stopping the production of new fat
- PhenQ contains various energy-boosting ingredients to prevent energy dips
- PhenQ has mood-enhancing properties
- By curbing your appetite making calorie-cutting easy
With all these properties, PhenQ combines the benefits of multiple weight loss supplements in just one pill and targets weight loss in five different angles
How to consume PhenQ?
Take one PhenQ pill with your breakfast and one with your lunch
Key Features of PhenQ:
- All-natural ingredients
- PhenQ is made from 100% vegetarian and vegan ingredients
- Can be utilized by both men and women to effectively lose weight
- Ingredients prepared in FDA and GMP approved facilities in the US and the UK
- 60 Day money-back guarantee
According to Jason Hughes, VeganLiftz, “PhenQ is one of the only fat burning supplements that is both effective and vegan-friendly, thus it gets a solid thumbs up in my book!”
You can visit the official website of PhenQ for testimonials and customer feedback
Protein Powder
Losing weight without consuming an appropriate amount of protein every day is impossible. Protein helps in building and maintaining muscles tissues
Not only that, protein is an essential nutrient for the body. Proper daily intake of protein will reduce your appetite, boost your metabolism and help you in maintaining a healthy amount of weight without losing muscles
If for some reason high-quality protein sources are limited
Protein powder is an easy way to add more protein in your diet which will help you in losing weight
A study suggests that high protein intake will boost your overall metabolism which will help you in losing more weight
Several other studies suggest that protein intake will reduce your appetite and make you feel more fuller
You should consider consuming protein if
- Your diet doesn’t have enough protein
- You are trying to build muscles
- You think that your diet is insufficient
Moreover, high protein diets will help you in losing belly fat
In brief, Protein intake
- Reduce your appetite
- Boost your metabolism
- Make you feel fuller
- Help you in losing belly fat
- Help you in building muscles
- Help you in maintaining muscles
- Aid in weight loss
If you are trying to lose weight then adding a protein supplement along with a workout routine is a great way to start losing weight
I personally utilize ISO 100 Dymatize Hydrolized Whey, Gourmet Chocolate, it’s high in protein, low in sugar and carbs
The fact that it tastes like chocolate doesn’t matter much to me
Olive Leaf Extract
Olive leaf extract comes from leaves of the olive tree and has many therapeutic properties including antibacterial, immune-stimulating, anti-inflammatory, and anti-microbial properties
Olive leaf extract can help you in suppressing your appetite and can also help in weight management as it can regulate the expression of the genes that affect weight gain
Moreover, olive leaf extract can help in managing blood glucose level, as when the blood glucose level is high our body starts to store fat instead of burning it
In brief, the olive leaf extract will
- Improve your overall heart health
- Help you with weight loss
- Lower your blood pressure
- Helps you in weight management
- Suppress your appetite
If you are thinking about utilizing olive leaf extract supplements then healths harmony is the best brand in the market
Probiotics
Probiotics are live bacteria and yeast that have several health benefits for your digestive system when eaten. Probiotics can improve your overall heart health, digestive health, immune function as well as help you in weight loss
Microorganism in your digestive system helps your body in digesting fiber that your body is unable to break. Two of the important bacteria in your gut are Bacteroidetes and firmicutes
Your body weight depends upon the balance of these two bacterias
Studies have found that people with a healthy amount of weight have different gut bacteria as compared to overweight people
Certain Probiotics inhibit the absorption of dietary fat which means that you absorb fewer calories from the food you consume
In brief, Probiotics
- Improve your gut health
- Help you in losing weight and belly fat
- Prevent you from gaining weight
A 3-month study on the effect of Lactobacillus rhamnosus supplements suggest that women taking probiotics were able to lose 50% more weight as compared to participant taking placebo
With the right probiotic, you can expect to lose more weight!
Chromium
Chromium is a mineral that our body requires in a small amount. Since our body is not capable of producing chromium itself, it must be absorbed from the outside sources. It is found in small quantity in meat and vegetables
Lack of chromium can affect our ability to lose weight. Chromium regulates blood sugar and also resolves insulin resistance
Chromium helps the body in processing carbohydrates and fat
An 8-week study was conducted on healthy overweight women in which 1,000 μg/day of chromium in the form of chromium picolinate was consumed by each participant. The participants reported the feeling of fullness, reduced hunger, and reduced food cravings
Chromium is a great supplement for weight loss, it increases the effectiveness of insulin, helps in regulating appetite, increasing lean body mass, and reduces your overall sugar cravings
Vitamin D
Vitamin D is a fat-soluble vitamin that you can get through sun exposure, supplements as well as vitamin D-rich foods. Around 50 percent of people worldwide are vitamin D deficient
Vitamin D helps in maintaining strong bones, teeth, and also helps in improving the overall health of the immune system. Moreover, vitamin D is needed for the absorption of calcium and phosphorous
Studies have shown that overweight people tend to have a lower level of vitamin D. Vitamin D also helps in weight loss
A study was conducted on 218 overweight women. All of them were put through a calorie-restricted diet and exercise routine
Half of the women were given vitamin D supplements to fulfill their daily requirements of vitamin D. At the end of the study women who fulfilled their daily vitamin D requirement lost 7 pounds more than their counterparts
Vitamin D can be associated with weight loss. Moreover, an adequate amount of vitamin D is necessary to maintain a healthy amount of weight
L-Carnitine
Carnitine is a term used for a number of compounds which include l-carnitine, acetyl-a-carnitine, and propionyl-l-carnitine. L-carnitine is the biologically active form which is present in our body
L-carnitine is an amino acid derivative and is often taken as a supplement. It is used for weight loss. L-carnitine helps in moving fatty acids into your cells to be burned for energy
One study showed that people lost an average of 2.9 pounds more weight while taking l-carnitine. While it helps in losing weight in adults, more research is still needed for a younger more active population
In brief, L-carnitine will
- Beneficial effect on brain function
- Increases sports performance
- Helps in weight loss
- Improve exercise recovery
- Reduce muscle soreness
- Increase red blood cell production
People who rarely eat meat or avoid meat and fish can benefit the most from L-carnitine supplements
Fish Oil
When it comes to dietary supplement which is important as well as most commonly consumed throughout the world, fish oil makes the top of the list
Fish oil supplement is for those people who don’t eat a lot of oily fish for instance tuna, mackerel, herring. The world health organization, recommends consuming 1-2 portions of fish every week
If you don’t eat 1-2 portions of fish, then fish oil can help you in getting enough omega-3 fatty acid
Some studies suggest that fish oil supplements, with a proper combination of diet and exercise, can help in losing weight and improve body composition quite effectively
- Aid weight loss when combined with diet and workout
- reduce waist to hip ratio
- reduce waist circumference
- Help prevent eye diseases
- Helps in maintaining healthy skin
- Improve symptoms of depression
- May improve bone health
- Improves heart health
Glutamine
Glutamine is one of the most important amino acids which is produced in the body. It serves as building blocks for protein and helps in maintaining muscle mass. It exists in two different forms L-glutamine and D-glutamine
Our body naturally produces glutamine but sometimes our body needs for this amino acid is greater than our body’s ability to produce it
Moreover, it is one of the most essential amino acids so, therefore it must be absorbed through diet or supplements
A study published in 2014 suggests that women who took glutamine supplements for 4-week without changing their diet and workout routine lost more weight than women who took a protein supplement
Some studies suggest that glutamine supplement may decrease muscle soreness and improve recovery
- Important for your immune system
- Reduce muscle soreness
- Improve muscle recovery
- Improve intestinal health
- A Building block for protein
- May aid weight loss
Vitamin B12
Vitamin B12 also known as cobalamin, plays an important role in the production of the red blood cells, DNA, and proper functioning of the nervous system
Vitamin B12 deficiency is common especially in people who follow a strict vegan diet. It doesn’t directly help you in burning more calories
Rather it’s deficiency will make you feel fatigued and weak all the time
As a result, you will lack the energy to even perform light exercises
Vitamin B12 will make you feel more energetic by preventing you from megaloblastic anemia which makes people tired and weak
Vitamin B12 is present in many multi-vitamin supplements but it can also be taken as a stand-alone supplement
If you follow a strict vegan diet then you should consume vitamin B12 supplements
Iron
When it comes to nutritional deficiency in united states, iron deficiency anemia is one of the most common deficiency
Symptoms of iron deficiency anemia include low energy levels and fatigue. Iron plays an important role in helping our body in creating energy from nutrients and also helps in carrying oxygen to cells including muscles
This directly helps in burning fat which promotes weight loss
In brief, iron will
- Help you with iron deficiency anemia
- Improve your athletic performance
- Aid in weight loss
Moreover, people who donate blood frequently and women who experience heavy menstrual periods are more prone to iron deficiency
While taking iron supplements, remember to add extra fiber to your diet because iron supplements can be a little bit constipating unless the supplement you are utilizing guarantees no constipation and gluten
Calcium
Calcium is one of the most essential and abundant minerals in the body. 99% of the calcium is stored in bones and teeth, as our body needs calcium to maintain and build bones and teeth
Not only that but our body also utilizes calcium in the bloodstream to send nerve signals and release hormones like insulin. Calcium also regulate how blood vessels and muscle dilate and contract
If you don’t get the recommended amount in your diet, your body will take it from your teeth and skeleton to use it elsewhere which will weaken your bones and teeth
The important question is how much calcium do you need?
- Women 50 and younger: 1000 mg per day
- Women over 50: 1200 mg per day
- Men 70 and younger: 1000 mg per day
- Men over 70: 1200 mg per day
You should consume calcium supplements if you follow a vegan diet, have osteoporosis or if you are lactose intolerant. Consuming iron supplements along with calcium has shown to aid in weight loss
Magnesium
Magnesium is a vital mineral not just because of various uses but also due to the fact that our body can’t produce it and can’t work properly without it
Studies show that despite its importance about 50% of people in united states don’t get enough of this essential nutrient
Magnesium can help in reducing stress, improving the overall quality of your sleep, and help in boosting your athletic performance which will indirectly help you in losing weight
Conclusion
Consuming the right vitamins and supplements can help you in losing that last 10 pounds. Studies have shown that without consuming the proper amount of vitamins and minerals your body needs
Losing weight is not possible
I highly recommend you to try supplements you think can help you in boosting your performance
I personally consume protein powder, matcha green tea, and probiotics on a daily basis cause my body really needs them
Till then, Stay Strong, Stay Hungry!
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Rudra
Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is “Reaching True Potential with Effort.”
