Let’s say you are sticking to low-calorie and low-fat diet.
And you are working out on a regular basis.
But somehow, the results do not show up on the scale.
Are you wondering what the problem is?
Truth be told, there could be many scenarios.
One of them is you are missing vitamins for weight loss.
Usually, this happens when you hit a plateau in your weight loss journey.
Let’s say your goal was to lose 20 pounds.
You’ve managed to lose 15 pounds, but you just cannot shake those last 5 pounds.
That is the time when you need to start using more vitamins for weight loss, as well as some supplements.
What we often underestimate is that even a diet high in fruits, vegetables, and lean protein can sometimes lack specific nutrients helpful for losing weight.
With that in mind, we’ve compiled a list of the best supplements and vitamins for weight loss.
Here is what you can use.
Table of Contents
How vitamins work?
Before we get to the vitamins you need to consume, let’s talk about how vitamins and minerals help you lose weight, and how they work.
Losing weight can become a real challenge if you do not have optimum levels of vitamins and minerals in your body.
You need to understand that your body needs specific and key nutrients that produce enzymes that break down fat and burn calories 1.
Deficiency in some of these vitamins, and you might find the scale is moving slower than you want.
A blood test can be a good way to check whether you have all the vitamins and minerals needed for weight loss.
But how vitamins help?
We talked about enzymes that our body produces.
The process of breaking down fat is a step by step process, and each step requires an active enzyme.
Think of it as a worker that makes things happen inside and outside cells.
In most cases, these enzymes are activated by a vitamin or a mineral.
If there is no vitamin to turn it on, the enzyme will not work.
The vitamins needed for the weight loss process are pantothenic acid, vitamin B3, vitamin C, and vitamin B2.
In addition, you need a healthy liver, because one of the primary roles of the liver is breaking down fat.
With low vitamin and minerals levels, your liver will not work properly.
Before we get to the important vitamins for weight loss, you need to understand that vitamins do not actually provide energy.
They assist our body in unlocking energy from stored energy sources, such as fat, for example.
Important vitamins for weight loss
Glutamine is an amino acid.
This amino acid is essential for our body.
Without it, we cannot build protein.
And no protein, no muscle mass.
We all know muscle mass plays a crucial role in burning calories and losing weight.
One study in 2014 found out that glutamine supplements can help women lose more weight 2.
And they also concluded that glutamine is safe and effective for usage.
You can also source it naturally from foods like spinach, cabbage, and beans.
However, if you do not get enough of these foods in your diet, it is time for supplementation.
2. Matcha green tea
Matcha green tea is one of the best vitamins and supplements for weight loss 3.
It is high in antioxidants, particularly EGCG, one that can boost the metabolism during exercise.
Matcha contains even more antioxidants than regular tea.
You can found it in a powder form, and you can use it for making tea, or add it your smoothie.
But it is important to know that when taking matcha vitamins for weight loss, you have to exercise regularly.
Otherwise, there is no point.
3. Vitamin B12
There have been a lot of studies on vitamin B12 and weight loss in the past few years 4.
The vitamin has been linked to both energy boost and weight loss.
How does B12 helps?
The vitamin plays a crucial role in some of the essential functions of our body.
One of them is DNA synthesis and formation of red blood cells.
But the vitamin also helps our body convert fats and protein into energy, essentially improving the fat burning rate process.
B12 is also linked to anemia, called megaloblastic anemia, caused by low red blood cell count.
One of the most common symptoms of the condition is fatigue, one during we cannot exercise.
Most people get vitamin B12 from food sources like meat and poultry, eggs, milk and dairy products, and shellfish.
4. Fish Oil
Fish oil is rich source of omega-3 fatty acids, known for their health benefits like lowering cholesterol.
And while fatty acid does not scream weight loss, omega-3 are extremely important 5.
These fatty acids stimulate enzymes that start the fat burning process in your cells 6.
Found naturally in fish like salmon and in nuts, omega-3 can also be sourced as a supplement.
5. Vitamin D
Most people do now know this, but vitamin D is the vitamin that helps your body determine whether to burn or not burn fat 7.
Thanks to vitamin D, your body determines whether to burn or store fat.
When your body has enough vitamin D, your body burns fat.
But when you have deficiency of vitamin D, your body and its cells convert sugars into fat, not sugars into energy.
Even some studies have shown there is a real link between vitamin D and weight loss 8.
One study from 2009 shows that increasing vitamin D levels helps you lose fat, and particularly the stubborn belly fat 9.
When you think of calcium, the first thing that comes to mind usually is healthy bones.
But this mineral has many more functions and roles to play.
One of them is helping with weight loss.
One study has found out that a low-calorie diet high in calcium will dramatically improve weight loss 10.
This amino acid can be found in plants and animals.
In humans, carnitine helps regulate how our body metabolizes fats and carbs.
When your body does not have enough carnitine, it will store fat, not burn it.
Weightlifters regularly use carnitine to burn more fat 11.
But that doesn’t mean you cannot use it to lose weight as well.
8. Vitamin C
Vitamin C is another vitamin we rarely link with weight loss.
It is a vitamin we know for its immune boosting abilities.
Another role of vitamin C in our body is to shuttle the fatty molecule into the next step of breakdown 12.
In order for fat breakdown to move to the next step, it requires a reductase enzyme, and that enzyme requires vitamin C.
You can easily source vitamin C from fruits and vegetables.
9. Vitamin B5
Known as pantothenic acid, this vitamin aids the proper use of carbs, lipids, and proteins in your metabolic system.
Thanks to vitamin B5, our nervous system speeds up the healing process after injuries.
One underrated way B5 helps with weight loss is by reducing stress.
We know that stress eating is one of the biggest reasons for weight gain, and vitamin B5 can help you reduce stress 13.
10. Coenzyme Q10
Technically it is not a vitamin, but a vitamin-like substance.
However, it is still part of the vitamins for weight loss list.
CoQ10 helps produce energy for cell growth, but also works as an antioxidant.
And we said before we need those for losing weight.
We are getting into the minerals part of vitamins for weight loss.
We talked about calcium before, but magnesium is also crucial.
This mineral helps our muscle relax, and reduces stress 14.
With our muscles relaxed and healthy, we can easily go through a workout for a weight loss program.
Zinc helps in an important manner in the weight loss program.
Zinc is responsible for keeping your hormonal balance.
One hormone that is greatly affected by zinc levels is testosterone.
Zinc also aids in the protein production and enzyme regulation, all of which is instrumental in losing weight.