Vitamins and minerals help your body to work as effectively as possible to lose weight. The number of obese and overweight people is increasing every year around the world. This has made overweight and obesity a global problem. The World Health Organization estimates that 1 billion people around the world are now overweight or obese.
In fact, one cannot lose weight by simply taking vitamin and mineral pills. Vitamins and minerals act as an enzyme cofactor in the body by boosting metabolism and thus play an essential role in weight loss. So it is important to know which vitamins and minerals to take. Keep reading to find out which ones can help you lose weight.
Vitamins B: act against food cravings
The B vitamins play many essential roles in energy metabolism in the body. The B vitamins include : Thiamine (B-1), Riboflavin (B-2),Niacin (B-3),Pantothenic acid (B-5), Pyridoxine (B-6), biotin, (B-7, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein), folate
(B-9),Cobalamin (B-12, which metabolizes proteins and fats).
- Vitamin( B-1), plays an important role in energy metabolism, a deficieny of Thiamin can cause the changes in glucose metabolism2.Thiamine, which is heavily involved in food breakdown and metabolism, has been researched for its role in obesity.
Niacin(B-3) 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 (B-6), 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.
A B12 deficiency can lead to a condition called megaloblastic anemia, which causes fatigue and weakness. B-12 is found naturally in animal products, which means that vegetarians and vegans can be deficient in this vitamin. To get your daily dose, as recommended by Institute of Medicine  include foods that contain vitamin B-12 in your diet. If you want to benefit from the eight B vitamins, take Complex B., so you can be sure that all of the bases are covered.
In addition to taking supplements, you can also find B vitamins in: include: lean meats and seafood, whole grains, including barley and brown rice, dairy products, eggs, some fruits, such as bananas, apples, grapes, and watermelon, nuts and seeds, some vegetables, including spinach, potatoes, and squash. Vegans and vegetarians will need to take vitamin B supplements to get the required amount of these vitamins for proper metabolism.
Vitamin C : limits fat storage
According to one study, too little vitamin C in the bloodstream has been shown to correlate with increased body fat and waist circumference. Vitamin C is an essential cofactor for the biosynthesis of carnitine.
Carnitine works to transport fat molecules to the oxidation site in tissue cells. A low level of carnitine gives the feeling of fatigue because the energy metabolism is affected. Therefore, fat accumulates in the tissues. Therefore, vitamin C plays a vital role in fat oxidation and obesity.
Vitamin D: improve muscle power
Your body needs vitamin D to absorb calcium and keep your bones strong. A study on 2015 suggests that vitamin D improve a decrease in intracellular fat accumulation, stimulates the metabolic function of fat cells and protect against obesity.
According to another study on 2011, the finding shows that CaD (calcium and vitamin D) contributes to a beneficial reduction weight loss and reduction of VAT (visceral adipose tissue) in overweight and obese adults.
According a 2012 study vitamin D let us to lose weight. To verify this, Iranian researchers carried out a study on 77 overweight or obese women aged on average 38 years who received randomly either 1000 IU of vitamin D3 in the form of a food supplement or a placebo, for 12 weeks. At the end of the study, the analysis of the body compositions of the participants shows that the people who took vitamin D lost body fat up to 2.7 kg on average while no significant change was observed in the placebo group.
However, the total weight of the participants did not change significantly, indicating that vitamin D contributed to a gain in lean mass (muscle and bone mass) simultaneously with the loss of fat mass.
Unlike other essential vitamins, your body produces it when you expose your skin to sunlight .Safe exposure to the sun is the fastest way to top up vitamin D. But remember, too much sun exposure can raise your risk of sunburn and skin cancer.
Trying to get vitamin D from food can be a challenge. Still, you can find vitamin D in: Cod liver oil, Egg yolks, Fortified milk and yogurt, Fortified cereals, Sardines, Tuna, and Salmon.
Calcium: makes you lose weight
Your body needs calcium to support the health of your bones, muscles, nerves and blood vessels. Research shows that there is an inverse correlation between the portions of dairy consumption rich in calcium and BMI. A Research has shown that calcium intake increases fat oxidation during a weight loss trial.
While calcium supplements are available, it is best for people to get enough calcium from food sources first. Foods high in calcium are milk, yogurt, fortified cereals, fortified orange juice, dark green, leafy vegetables, seeds, almonds.
Iron: essential for the proper functioning of your body
Your body needs iron to create energy from nutrients for healthy growth, development, and metabolism. The role of iron is to providing oxygen in red blood cells and support muscles metabolism. If the iron levels are low, the red blood cells cannot send enough oxygen to the muscles.
Iron deficiency is frequent in people with progressed stages of obesity. A decrease in the uptake of dietary iron due to a lower absorption of iron is at the origin of the dysregulation of iron in obesity.
Women are at particular risk, as they lose iron throughout their lives due to menstruation.
Try adding iron to your list of vitamins for weight loss. Consider adding vitamin C too, which can improve absorption. However, it is important to note that too much iron is toxic. Talk to a doctor or dietitian to find out if you have an iron deficiency before taking supplements.
Sources of iron include meat, beans, fortified cereals, brown rice, nuts, dark green, leafy vegetables, tofu and soybeans Shellfish, Spinach, Beans.
Take advantage of vitamins and minerals to lose weight
Remember that taking these vitamins and minerals alone will not necessarily improve your metabolism and weight loss. Weight loss must also come from lifestyle changes. However, they will help you to have adequate nutrition, avoid deficiencies and prevent involuntary weight gain by maintaining a healthy metabolism.
The safest way to get more vitamins and minerals that boost your metabolism is to eat a healthy, balanced, varied and nutritious diet. Some supplements can cause side effects in large doses. Be aware that the intake dose of supplements varies depending on your weight, age, height, current medication and medical history.
Before taking new vitamin or mineral supplements to boost your metabolism and lose weight, consult a doctor first.