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Nutrition

Get excited about nutrition, and learn as you go with these information-packed resources on a wide variety of nutrition-centric topics! Our bistroMD experts review the importance of the macronutrients protein, fat, and carbohydrates, as well as how to make them work most efficiently for you.

9 Supplements and Vitamins for Weight Loss

Before you spend money on useless supplements that won’t support your goals of weight loss, find out which vitamins and minerals your body needs in order to support healthy weight loss with this handy guide.

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When it comes to weight loss, there is a tendency to search for supplements, pills, and vitamins to burn fat and shed those unwanted pounds. But before you shell out cash based on gimmicky ploys, take a peek at the research investigating which specific supplements and vitamins actually have supportive backing.

How Vitamins and Minerals Facilitate Weight Loss

Without adequate vitamin and mineral levels in your body, weight loss can become a real challenge.

Why?

Because your body requires specific, key nutrients to facilitate numerous physiological processes. Vitamins also do not actually provide energy in the form of calories, but rather assist the body in unlocking energy from stored energy sources such as fat.

The process of breaking down fat occurs in a stepwise fashion, with each step requiring an active enzyme, or a molecular worker that makes things happen inside and outside cells. In many cases, a vitamin or mineral will activate, or basically "turn on" an enzyme, so that fat can be broken down and used for energy.

So without sufficient vitamins and minerals in the body, you might find the scale moving a little slower than anticipated and hoped. Fortunately, though, there is evidence supporting these 9 supplements and vitamins for weight loss may budge the scale a little quicker.

9 Supplements and Vitamins for Weight Loss

1. B Vitamins

The eight B vitamins for energy and weight loss work related to their inclusive function: Supporting a healthy metabolism and coercing the body to best utilize energy obtained from foods. However, the concept of moderation cannot be stressed enough, as existing data suggests an excess of B vitamins may contribute to the development of obesity.

2. Vitamin C

Vitamin C burns fat related to its essential function in fat oxidation, in which the vitamin helps shuttle the fatty molecule its next step of breakdown. The Journal of the American College of Nutrition reports, "Individuals with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout than individuals with low vitamin C status." This postulates researchers to believe vitamin C-depleted individuals may be more resistance to fat loss.

3. Vitamin D

Over the years, there has been emerging indication that vitamin D deficiency is linked to increased body fat and obesity. A new study published in the European Society for Paediatric Endocrinology found vitamin D supplements may promote weight loss and reduce risk factors for future heart and metabolic disease in overweight and obese children. Furthermore, vitamin D paired with calcium supplementation has shown to slow the rate of weight gain in post-menopausal women.

4. Calcium

While known for its starring role in bone health, calcium has also been linked to weight loss. Sufficient evidence suggests high-calcium diets are associated with lower rates of overweight and obesity, while diets deficient in calcium are associated with higher body weights.

5. Probiotics

Probiotics are a type of live, "good" bacteria that sourced from yogurt, sauerkraut, soft cheeses, fermented foods, and probiotic pills and supplements. Though they are mostly recognized for their support in digestive and immune health, probiotic supplements for energy and weight loss has too been investigated.

Probiotics may shed off weight by keeping the body's microbiome happy and healthy, as there is a link between obesity and diabetes to microbiome imbalances. The microbiome encompasses trillions of microorganisms living in the body, with both good and bad bacteria occupying the gut. And when probiotics are present, researchers speculate they cause a beneficial shift in the microbiome and contribute to weight loss and maintenance.

There is corresponding evidence showing the administration of probiotics results to significantly larger reductions in body weight and body fat percentages compared without one.

6. Protein Powder

Especially when combining with resistance training, protein is extremely important for weight loss, as it helps stimulate muscle growth, lends greater satiety, regulates hunger hormones, stabilizes blood sugars to ward off cravings, increases energy expenditure, enhances fat burn, and tends to supply metabolic-supporting B vitamins.

Though nutrition experts encourage whole food sources over protein powders, they certainly do have their time and place and can act as a convenient, healthy weight loss supplement.

7. Apple Cider Vinegar

Apple cider vinegar (ACV) is an apple-based vinegar produced from apple cider, bacteria, yeast, and acid. One of the most common and hopeful apple cider vinegar uses relates to weight loss.

Apple cider vinegar may not be the magic elixir for weight loss, yet it certainly can assist in your efforts thanks to its low-calorie (three calories per tablespoon) and nutritious contribution to flavor foods ACV also contains acetic acid, a component believed to prevent against fat accumulation, subsequently combatting against weight gain and supportive in reducing obesity.

8. Fiber

While eating a high-fiber diet is well-known to promote heart health, lower cholesterol, and manage weight, there is some evidence fiber supplementation can potentially reduce energy intake and contribute to weight loss. More specifically, a group supplementing with a fiber blend had a greater reduction in body weight, body mass index (BMI), number of eating occasions and intake of grain food compared to those taking a lower fiber supplement.

9. Fish Oil

Fish oil is an excellent source of omega-3 fatty acids, a type of healthy fat proven to support heart health and protect from inflammation. A 2015 meta-analysis also suggests overweight and obese individuals may benefit from from reducing abdominal fat and waist circumference with fish oil supplementation, particularly when combined with lifestyle modifications.

The Key to Successful Weight Loss

The key to successful weight loss is not Google searching "fastest working diet pills" or "top weight loss supplements," but rather acknowledging a comprehensive healthy lifestyle trumps all. And while healthy weight loss supplements do exist, it is absolutely imperative to realize they are meant to supplement a healthy diet, not replace it.

So instead of running out to purchase a weight loss capsule or fast weight loss pill, consume food sources rich in those nutrients that offer bonus benefits for health in other ways. You can also lose weight with a weight loss meal delivery service.

Meal delivery services offer fast and convenient diet delivery program to help you develop healthy eating habits and lose weight, all without the hassle and stress of tackling the grocery store.

Cooking with the freshest ingredients, offering 200 recipes, and a customizable menu, you are sure to find something to satisfy your personal taste buds whilst obtaining the nutrients your body needs to lose weight!



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