As much as we may wish for one, there is no such thing as a magic pill that will instantly melt away fat or excess weight. However, if you are willing to put a little effort into following a structured healthy eating and exercise program, there are certain vitamins and supplements that can support you on your weight loss journey. In fact, the lack of certain vitamins could actually cause you to gain weight! So, if you are noticing unwanted pounds, it may be worth a trip to the doctor for a blood test. Common vitamin deficiencies include Vitamin B, Vitamin D and Magnesium.
In my opinion, it is best to increase your consumption of vitamins by adding foods to your diet, whenever possible, and to only take supplements in pill form if needed and recommended by your doctor.
7 Supplements That Support Weight Loss:
1. Vitamin B12
B vitamins help the body convert fat into energy by increasing the absorption and utilization of protein. Vitamin B-12 is especially important for metabolizing fats. This does not mean that you should go and load up on vitamin B pills. The supplements may help with weight loss only for those who are deficient. Try getting your daily dose of B vitamins from foods like dark leafy green vegetables, poultry, beef, fish, shellfish and eggs.
Increasing the fiber in your diet is one of the best ways to support weight loss. Fiber is not easily digested so it passes through the body without causing the blood sugar to rise. Lower blood sugar levels lead to lower insulin levels, which makes your body less likely to store fat. Fiber also helps you feel fuller for longer without adding extraneous calories. Try increasing your fiber intake by adding more vegetables (such as broccoli, asparagus and avocado), fruit, beans and legumes, chia seeds, flaxseeds and nuts to your diet.
Many believe that healthy gut function is the key to overall health. Nearly 80% of our immune system can be found in the gut! When the digestive system is not functioning properly, bad bacteria can take over the good bacteria, which can lead to many health problems. Taking a probiotic and eating a diet high in fermented foods can help ensure your gut stays health. Try increasing your consumption of kimchi, kombucha, sauerkraut, and kefir to get your daily dose of natural probiotics.
4. Vitamin C
This vitamin takes a star role in boosting immunity and preventing inflammation and weight gain. A 2005 study published in the Journal of the American College of Nutrition found Vitamin C to be more resistant to fat loss. Try eating dark green leafy vegetables, red bell peppers, strawberries, kiwi and citrus fruits to increase you Vitamin C intake.
5. Vitamin D
Vitamin D has been shown to reduce low-level inflammation and to boost mood, immunity and weight loss. Researchers from Italy’s University of Milan analyzed overweight patients over the course of two years and found out that the patients who took vitamin D supplements lost more weight than the patients who didn’t take the supplement. The best way to increase your Vitamin D consumption is to spend plenty of time out in the sun. You can also eat wild fish, eggs, mushrooms and Vitamin D fortified foods.
This mineral plays an important role in balancing metabolism and providing the body with energy. Magnesium helps the body utilize proteins, carbohydrates and fats as well as lower the stress hormone cortisol, which in abundance can cause weight gain. Some research has shown approximately 80% of Americans to be magnesium deficient. You can find magnesium in green leafy vegetables, wild fish, whole grains, beans, nuts and dairy product.
7. Omega 3 Fatty Acids
This type of fat helps promote weight loss, improve heart health, brain function and mood, and prevents depression. Research reveals that “Omega-3 supplementation significantly reduced weight, BMI, and total fat mass.” in obese patients. Eat wild salmon, mackerel, herring, sardines, walnuts, chia seeds, flaxseeds, hemp seeds, and egg yolks to up your Omega 3 Fatty Acids
Sources: Dr. Axe, Dr. Weil, Web MD