If you are wondering if there are vitamins for weight loss, you are not alone. People are starting to make the connection between vitamins and minerals and general health including maintaining a healthy body weight. And there is a strong connection.
While the best source of essential nutrients such as vitamins is always whole foods, realistically in today’s world, it is difficult to get all the nutrients we need just from whole foods and we need to take supplements to fully get the entire spectrum of necessary nutrients for our body.
In other words, it makes sense to take vitamin supplements in the modern life style for general health as well as for weight loss.
Taking certain vitamin and nutrient supplements will help you lose weight, but keep in mind that, the total amount of weight you lose will also depend on other factors as well such as the type of foods you eat and exercise.
Do Vitamins Help You Lose Weight?
Yes certain vitamins can help you lose weight by bringing your body closer to an optimal state such as for metabolism, digestion, and nutrient absorption. When thinking about weight loss vitamins however, you should also consider minerals and other nutrients that help you lose weight that are technically not vitamins : )
For example, magnesium, which is a mineral, is an excellent weight loss tool from the perspective of preventing constipation and getting rid of waste from your body.
For that reason, we have listed below not just vitamins but other nutrients that will help you lose weight, that you can take in supplement form.
Don’t forget that organic, whole foods should be the base source of any nutrient, especially fresh vegetables, protein, and good fats. However as mentioned earlier, it is recommended that you take nutrient supplements in the modern world and lifestyle, where many foods are contaminated with pesticides and artificial ingredients, and people live stressful and busy lives that burden the bodies and the digestive system.
In other words, in the modern lifestyle, it is difficult to get the nutrients we need just from food, so we should take supplements to ensure our bodies get the full spectrum of essential nutrients.
Best Vitamins For Weight Loss
Below is a list of best supplements for weight loss, which include vitamins, minerals and other nutrients. The great thing about these supplements is that they also support your overall health and can be used long-term for sustained weight loss.
Best Vitamins For Weight Loss #1. Vitamin C
Vitamin C is a must-have vitamin on a daily basis, particularly as we live in an environment with lots of contaminants. The most notable quality of vitamin C is that it fights free radicals; simply put, it helps you stay healthy!
From a weight loss perspective, it optimizes your body’s metabolism. Another added benefit is that it gives you energy to exercise regularly by boosting your immune system.
We recommend taking at least 1,000 mg of vitamin C daily. You may need to try different brands to find the one that works for you. Buffered vitamin C supplements are easier on the stomach and recommended.
Best Vitamins For Weight Loss #2. Vitamin D
Vitamin D is an essential vitamin for overall health, but appears to be an important vitamin that facilitates weight loss as well!
Studies (1) (2) have shown a correlation between obesity and vitamin D deficiency. In these studies, they found that obese people tend to have lower vitamin D levels than non-obese people.
Below is a chart of recommended daily amount of vitamin D by age, published by the National Institute of Health.
Best Vitamins For Weight Loss #3. Omega-3
Omega-3, also called omega-3 fatty acids, is a type of fat that is extremely healthy and necessary for your health. They are found in fish, some plants, and nut oils. (3)
Multiple studies (4) (5) have shown that omega-3 fatty acids help you lose weight, mainly by reducing fat in your body.
Another benefit of omega-3 for weight loss is that it helps provide satiety, which in turn prevents overeating.
Given the enormous benefits of omega-3 for health and weight loss, you really should not be skipping this supplement as part of your regular supplement intake regimen.
Read more about omega-3 and its benefits here.
The recommended daily amount is 500 mg.
Best Vitamins For Weight Loss #4. Psyllium Husk
Psyllium husk is made from a plant that mainly grows in India, and has excellent weight loss effects.
The reason psyllium husk is beneficial for losing weight is because it is rich in healthy fiber. The fiber in psyllium husk slows absorption of sugar and helps facilitate regular bowel movements. In addition, psyllium husk reduces hunger since it swells up to 10-20 times when mixed with water.
1 to 2 tablespoons per day with lots of water.
Start with ½ tablespoon in the beginning and work your way up to 1-2 tablespoons.
Best Vitamins For Weight Loss #5. Probiotics
Probiotics are the good bacteria that mainly live in your digestive tract. Your gut has both good and bad bacteria and it is important to ensure that there is always enough good bacteria in your stomach.
If you frequently have stomach problems, you are most likely lacking in probiotics.
Probiotics are very helpful for weight loss since they aid in elimination of toxins, which are often stored in fat. Probiotics also help with absorption of other essential nutrients that are needed for weight loss and health.
Take at least 1 capsule of probiotic supplement twice a day.
Best Vitamins For Weight Loss #6. Magnesium Citrate
Staying regular and avoiding constipation is essential for weight loss and intestinal health. This is where magnesium citrate can really help. If you are prone to having constipation, try taking magnesium citrate supplements. You will be surprised that they work even better than laxatives.
Magnesium citrates also help prevent muscle cramps, spasms, and soreness, and will enable you to exercise regularly (6).
Start with 200 milligrams per day, and increase as needed.
Best Vitamins For Weight Loss #7. Oregano Oil
Oil of oregano is a perfect supplement to fight yeast and candida overgrowth. Yeast and candida overgrowth can prevent weight loss, by slowing down your metabolism and detoxification process.
If you tend to eat a lot of sugar and bad carbs, you may have yeast or candida overgrowth, and may benefit tremendously from a supplement like oregano oil.
Oil of oregano has very powerful anti-fungal and anti-bacterial properties, and will help fight yeast and candida overgrowth in your body, helping to make it easier to lose weight.
Take 1 capsule of oregano oil twice a day.
Tips For Vitamins For Weight Loss
Make sure to follow these tips on vitamins for weight loss.
- If you experience any side effects after taking a supplement, stop taking it immediately.
- If you are on prescription medication or have a medical condition, consult with a physician and check if the supplements may interfere with the medication or your illness.
- For even better results, combine with fat burning foods. See a sample list here.
(1) National Center for Biotechnology Information, U.S. National Library of Medicine: Weight loss is associated with increased serum 25-hydroxyvitamin D in overweight or obese women.; https://www.ncbi.nlm.nih.gov/pubmed/22402737
(2) National Center for Biotechnology Information, U.S. National Library of Medicine: Volumetric dilution, rather than sequestration best explains the low vitamin D status of obesity.; https://www.ncbi.nlm.nih.gov/pubmed/22262154
(3) University of Maryland Medical Center: Omega-3 fatty acids; https://www.umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
(4) BMJ Publishing Group Ltd & British Cardiovascular Society: The importance of a balanced ω-6 to ω-3 ratio in the prevention and management of obesity; http://openheart.bmj.com/content/3/2/e000385
(5) MedicalNewsToday: Restoring evolutionary fatty acid balance may curb obesity; https://www.medicalnewstoday.com/articles/313671.php
(6) Mercola:Should You Take Magnesium Citrate for Your Digestive Troubles?; https://articles.mercola.com/vitamins-supplements/magnesium-citrate.aspx