How Vitamins Can Help You Lose Weight

When it comes to losing weight, diet and exercise are key. But vitamins can also play an important role in helping you reach your weight loss goals. Vitamins B, D, iron and magnesium are four vitamins known for reducing weight.

Vitamin

B helps the body convert food into energy and plays a role in metabolism and cellular function.

A lack of vitamin B can lead to fatigue and weight gain. Vitamin B12 is especially important for metabolizing food and converting it into fuel for the body. Food sources of vitamin B include beans, eggs, whole grains, and bananas. Vitamin D helps keep bones strong and hormone levels balanced, and some evidence suggests that it helps reduce body fat.

Sources of vitamin D include fish, egg yolks, and fortified cereals. Iron creates energy from nutrients and transports oxygen to cells in the body, which can help burn fat. Food sources include lean meats, seafood, beans, and spinach. Magnesium is responsible for a wide range of reactions in the body, specifically energy production and muscle strength and flexibility.

Low levels of magnesium can cause muscle cramps, pain and stiffness. Magnesium also helps control blood pressure and regulate blood glucose levels, both of which are essential for losing weight. Food sources include nuts, seeds, legumes, and green leafy vegetables. Vitamins alone won't do much to promote weight loss. The key to losing weight is lifestyle changes.

A healthy diet and exercise will do much more to lose weight in the long term than vitamins alone. Talk to a pharmacist to learn more about the vitamins you can try. A good night's rest is important for energy, muscle growth and more. Melatonin, Magnesium and Ashwagandha May Help People.

While no vitamin can suddenly induce weight loss, getting adequate amounts of vital nutrients from a balanced diet supports metabolism. Because B vitamins are water-soluble, the body cannot store them in excess and instead eliminates them in the urine. As a result, it's important to consume a sufficient amount of the vitamin, which is normally 1.3 milligrams of B6 and 2.4 milligrams of B12 a day for adults according to the Dietary Guidelines for Americans. Vitamin D is an essential nutrient that helps keep bones strong and supports immune system, muscle and brain cell function. But the researchers also pointed out that the relationship between vitamin D and things like blood pressure and glycemic indices is not clear, so more studies are still needed to better understand the relationship between the nutrient and weight loss. In any case, vitamin D remains an important part of a balanced diet.

According to the dietary guidelines for Americans, people 2 years of age or older should aim to consume 600 international units (IU) each day. And when it comes to an upper limit, it's generally safer for adults to limit the daily dose to 4,000 IU according to the ODS. Spending time in the sun (with sunscreen, of course) can also help improve vitamin D levels according to the Mayo Clinic. Vitamin C is another vitamin that can help you lose weight. It is an antioxidant that helps the body produce more blood vessels, cartilage, muscles and bones, and protects cells from damage according to the Mayo Clinic.

The recommended upper limit of vitamin C per day is 2000 milligrams according to the Mayo Clinic. Taking more than that amount can cause symptoms such as diarrhea, nausea and vomiting. Magnesium also helps control blood pressure and regulate blood glucose levels both of which are essential for losing weight. As you can see there are many vitamins that can help you lose weight but it's important to remember that vitamins alone won't do much to promote weight loss - lifestyle changes such as eating a healthy diet and exercising regularly are key for long-term success.