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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.

Vitamins for Weight Loss: Which Are Best?

Before spending money on useless supplements and gimmicky ploys, find out which vitamins and minerals the body needs to support healthy weight loss.

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When it comes to weight loss, one may search for supplements and pills to burn fat and shed those unwanted pounds.

But do not shell out cash based on gimmicky ploys just yet. Take a peek at the research investigating which specific supplements and vitamins actually have supportive backing!

Vitamins and Supplements For Weight Loss

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

Why? Because the body requires specific, key nutrients to facilitate numerous physiological processes.

Vitamins do not actually provide energy in the form of calories. However, they do help the body in unlocking energy from stored energy sources such as fat.

The process of breaking down fat occurs in a stepwise fashion. Each step requires 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. The activation allows fat to be broken down and used for energy.

So without sufficient vitamins and minerals in the body, the scale might move 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.

1. B Vitamins

The eight B vitamins for energy and weight loss work related to their exclusive function. B vitamins help the body use energy obtained from foods and supporting a healthy metabolism.

However, the concept of moderation cannot be stressed enough. Some 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. The vitamin helps shuttle the fatty molecule its next step of breakdown.

"Individuals with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout than individuals with low vitamin C status," reported by the Journal of the American College of Nutrition.

This leads researchers to believe vitamin C-depleted individuals may be more resistant to fat loss.

3. Calcium

While mostly known to play a role in bone health, there is also a link between calcium and weight loss. A meta-analysis assessed calcium on body weight and composition via supplementation and dairy food. Calcium supplementation or increased dairy food intake did not significantly affect body weight or body fat compared to the control group.

However, sub-analyses revealed dairy supplementation resulted in a greater reduction in body fat. This occurred in the presence of energy restriction over an average of four months.

Obesity also concluded increasing dietary calcium significantly augmented weight and fat loss secondary to caloric restriction. The increase of calcium likewise increased the percentage of fat lost from the trunk region. Dairy products also created a substantially greater effect.

Nonetheless, the researchers indicated approximately three servings of dairy may facilitate fat loss on weight reduction diets in the short term.

4. Vitamin D

Over the years, there has been emerging indication deficient vitamin D levels are linked to increased body fat and obesity.

A study published in the European Society for Paediatric Endocrinology found vitamin D supplements may promote weight loss. Furthermore, vitamin D paired with calcium supplementation has shown to slow the rate of weight gain in postmenopausal women.

Researchers and studies suggest calcium provides a small thermogenic effect, which raises the body's core temperature. In turn, metabolism may speed up and increase fat burn. The intake of vitamin D enhances the absorption of calcium, which may also aid an appetite control mechanism and help keep hunger and cravings in check.

5. Probiotics

Probiotics are a type of live, "good" bacteria sourced from yogurt, sauerkraut, soft cheeses, fermented foods, and probiotic pills and supplements. Though mostly recognized for their digestive and immune support, 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. What's more, 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. When probiotics are present, researchers speculate they cause a beneficial shift in the microbiome that contributes to weight management.

There is corresponding evidence suggesting probiotics can significantly larger reductions in body weight and body fat percentages compared without one.

6. Protein Powder

Protein is important for weight loss. The macronutrient helps stimulate muscle growth, lend greater satiety, regulate hunger hormones, and stabilize blood sugars to ward off cravings. It also increases energy expenditure, enhances fat burn and tends to supply metabolic-supporting B vitamins.

Like vitamins and other supplements, nutrition experts encourage whole food sources over protein powders. They do, however, 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 efforts. ACV is low in calorie, three calories per tablespoon, and offers nutritious contribution to flavor foods. It also contains acetic acid, a component believed to prevent against fat accumulation, subsequently combating against weight gain and reducing obesity.

8. Fiber

Eating a high-fiber diet is well-known to promote heart health, lower cholesterol, and manage weight. In fact, there is 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 and body mass index (BMI). They also had lower 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 healthy fat that supports heart health and protects from inflammation.

A meta-analysis suggests overweight and obese individuals may benefit from reducing abdominal fat and waist circumference with fish oil supplementation. This is particularly true 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 supplement." Instead, a comprehensive healthy lifestyle trumps all.

And while weight loss supplements do exist, realize they are meant to supplement a healthy diet, not replace it.

Ultimately, consume food sources rich in those nutrients that offer bonus benefits for health in other ways. Also lose weight with a weight loss meal delivery service.

Meal delivery services offer fast and convenient diet delivery program to develop healthy eating habits and lose weight. And not to mention, all without the hassle and stress of tackling the grocery store!

The freshest of ingredients craft over 200 recipes, which can be created into a customizable menu. Truly, there is always something to satisfy personal taste buds whilst obtaining nutrients the body needs to lose weight!

Written By Sarah Asay, RDN. Published on December 13, 2015. Updated on April 26, 2019.

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