Obesity in the US is a worrying concern. Perhaps, this is what drives many people in the country to become infatuated with identifying new methods for weight loss. Statistics paint a bleak picture when it comes to obesity.
According to the CDC, almost 40% of adults in the US are obese. Considering the ailments and diseases associated with obesity, this is an increasingly dangerous trend. Obese people are more likely to get heart disease, strokes, type 2 diabetes, and cancers.
The demerits of obesity are not limited to health concerns. It can break the bank when it comes to healthcare costs. On average, an obese person needs to pay $1,429 more than a person with healthy body weight.
Many fad diets are trending. Some of these remain popular for a limited time; others aren’t sustainable for long; and some do more harm than good.
Best Vitamins for Weight Loss
If you are looking to lose weight, but want to choose a safer, healthier, and more importantly, an effective approach, then consider taking vitamins. Although vitamins are well-known for their health benefits, their effectiveness in reducing weight is often overlooked. Here’s a list of the best vitamins for weight loss.
1. Vitamin D
Human bodies absorb and store a fat-soluble vitamin, vitamin D. It ensures that the body can retain minerals, such as calcium.
Research shows that vitamin D defends the immune system from viruses and infections. However, the more interesting part of studies sheds light on its role in body weight—it’s one of the best vitamins for weight loss. According to studies, obese people have a vitamin D deficiency. There has been a clear correlation between a high body mass index (BMI) and low vitamin D levels.
A study by the University of Minnesota reveals that the body utilizes vitamin D as an environmental sensor. Hence, low vitamin D levels inform the body to collect additional energy for future needs.
The body mainly stores this extra energy in the form of fat. In some people, the excess fats keep on growing near the waistline area so it can easily intercept the bloodstream via the digestive system.
The right levels of vitamin D (at least 20 ng/mL) can stop the storage of extra belly fat, allowing you to lose weight.
The American Journal of Clinical Nutrition conducted a study in 2014. It found that women, who took a high intake of vitamin D, exercised regularly, and adhered to a strict diet, lost an average of seven pounds than women with lower vitamin D levels.
It’s important to note that the body processes vitamin D through the liver. It is then routed to the bloodstream, which is why vitamin D is one of the best vitamins for weight loss, complemented by daily exercise, and calorie restriction.
Blood levels with higher vitamin-D are also known to cut down adipogenesis—a phenomenon in which fat cells develop in the body. The Journal of Women’s Health performed a study that discovered that when older women took more vitamin D, they didn’t gain weight during a 5-year period.
In 2018, Leiden University’s study revealed that people who consumed vitamin D could have greater reductions around their waistlines than their counterparts who don’t take vitamin D.
2. Vitamin C
If you gain weight too quickly and want to get into a fitter shape, consider taking vitamin C. Although vitamin C is widely used as a nutritional supplement, several of its users don’t have any idea about its potential as one of the best vitamins for weight loss.
Vitamin C reduces fat levels, particularly around the stomach region. Stomach fat or belly fat refers to fatty tissue that accumulates around or in the abdominal cavity. It’s not proven that a deficiency of vitamin C can cause your body to gain weight, but it appears that it does have an impact on fat accumulation and body weight.
Researchers explain that a higher intake of vitamin C lowers BMI—a standard indicator of healthy weight). Hence, without taking vitamin C, your ambitions of having a low body weight and fat can take a severe blow. Here are some fruits that are known as the best sources of vitamin C.
Mix lemon in honey and warm water and take it early in the morning to reduce belly fat. A lemon weighing 100gm carries 53mg of vitamin C.
A 100-gm Guava contains 228mg of vitamin C. Guava is also high in fiber and contains low calories, making it an ideal fruit for weight loss.
A 100-gm portion of papaya pulp contains 62mg of vitamin C. It is also low in carbs so you can add it to your diet plans.
3. Vitamin B1
Vitamin B1 or thiamin helps to convert glucose into energy. It plays a crucial role in maintaining the nervous system. It is found in pork, yeast, legumes, and whole-grain cereals. Vitamin B1 deficiency may cause damage to the nervous system and can even inflict a negative impact on the cardiovascular systems.
According to a 2015 study from the Journal of Advances in Nutrition, there is a clear link between thiamin deficiency and obese patients. This suggests that the lack of vitamin B1 can hasten weight gain.
4. Vitamin B2
Vitamin B, also known as Riboflavin, is excellent for improving vision and skin health. Similar to other vitamins from the B group, it helps to produce energy in the body. You can find it in leafy green vegetables, whole-grain bread, yogurt, and milk. It’s considerably rare to get a vitamin B2 deficiency.
Vitamin B2 is vital for weight loss due to its faster metabolism. Metabolism is a process in which the body breaks down nutrients and food for energy so they can be utilized to aid various bodily functions. A faster metabolism is known to burn calories at a rapid rate, which ensures that the chances of putting on weight are hindered. Over time, the metabolism of a person gets slower with age. This is why vitamin B2 is one of the best vitamins for weight loss to aid older people.
5. Vitamin B3
Vitamin B3, or Niacin, is important as it facilitates your body to convert food into energy that can be used. Moreover, it is integral in the working of major functions, such as keeping healthy nerves, skin, and digestive system. Its role in energy production also aids in reducing cholesterol, improving circulation, and benefiting metabolism. As explained above, metabolism is an essential tool for weight loss. A higher metabolism enables you to burn a higher number of calories even when you are sleeping or sitting around. In this way, it leads to weight loss.
One of the popular health advantages of B3 is how it promotes the production of stress hormones in the body. This is necessary for individuals who are looking for weight loss because stress is more harmful than it seems. Many people overeat as a coping mechanism for managing stress, gaining weight in the process. What vitamin B3 does is that it limits the generation of cortisol, keeping your eating habits in control. Combating that hormone has to be one of your primary priorities as someone serious about shedding pounds.
6. Vitamin B12
Vitamin B12 has gained a reputation as one of the best vitamins for weight loss. Also known as cobalamin, B12 plays an important role in maintaining a wide range of bodily functions. It is crucial in the maintenance and production of nerve cells, red cells, and DNA. Aside from that, vitamin B12 helps to regulate the processing of nutrients in your body.
A deficiency of vitamin B12 forces your body to turn these nutrients into adipose tissue or fat, rather than it burning it off for energy gain. Therefore, supplying enough vitamin D in your body can aid your weight loss efforts and keep you in top shape.
Animal products and supplements contain vitamin B12. However, as a vegan or vegetarian, you must know that vitamin B12 is not a part of any plant-based food. It’s abundant in eggs, poultry, fish, milk, beef, and sardines.
One thing that makes vitamin B12 standout from other vitamins is that it’s a water-soluble substance. This means that it readily dissolves in water. This is why B12 supplements are popular as the body easily absorbs them. If you take these supplements, they are dissolved and distributed quickly into your body.
If you are looking to lose weight, then these are the best vitamins to start shedding some pounds. However, not every vitamin can help you to lose weight. Don’t depend on it excessively. Instead, adopt a healthier lifestyle, with the right diet, and regular exercise. Contact us if you need help to lose weight. Our experts will make sure that you lose weight in the shortest possible time.