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We all know that vitamins are essential to good health. But when it comes to losing weight and having a flat stomach, they still can’t do the work on their own.
So, do you need to consume vitamins to lose weight faster, or is it totally useless?
Alas, in the world of nutrition, no quick fix will help you lose those extra pounds. However some important vitamins will help you lose weight faster and make the challenge of weight loss easier. Just as essential nutrients can boost your metabolism, vitamin A, B, C and D will accelerate the reduction of your fat mass.
Are vitamins enough to lose weight?
Of course not!
Losing weight depends primarily on the number of calories you absorb and the amount of energy you expend. When you want to lose weight quickly, it is essential to create a sufficient but bearable caloric deficit.
Nevertheless, vitamin supplementation is beneficial in the fight against overweight. And when you follow a low-calorie diet or any other method to reduce your calorie intake, you need to focus on foods rich in vitamins and nutrients.
You’ll understand by reading further why certain vitamins can help you get rid of your extra pounds.
But first I have to warn you…
Don’t fall into the fat burners trap
Losing weight is not easy. If it were enough to take a supplement or a few vitamins to lose weight,we would all be thin. We could slump into the couch and watch Netflix while slimming products give you a flat stomach. That would be Cool!
In real life, losing weight is not so simple…
Lots of chit-chat and little evidence
When you surf the Internet or go to your pharmacy, you are probably surprised by the number of products and dietary supplements that “promote weight loss” or “burn fat”. For example, some people claim that vitamin B12, calcium, omega-3 fatty acids and green tea supplements are unbeatable slimming products.
The supposed benefits range from “stimulating your metabolism” to “burning fat in a few days”. I’m not going to throw the stone at anyone because I was duped myself by these kinds of promises when I had 15 kilos to lose.
However, scientists have found very little evidence to support these weight loss claims.
However, as is often said, the baby should not be thrown out with the bathwater. Indeed, while it is true that vitamins or micro-nutrients are by no means slimming dietary supplements, they play an interesting role when you want to lose weight and play sports.
That’s what I’m going to explain to you right now!
Vitamin A and metabolism
Most Americans suffer from vitamin A deficiency, according to the National Institutes of Health.
According to a 2012 study, this fat-soluble vitamin plays an important role in the regulation of thyroid hormones. And a diet deficient in vitamin A is associated with a decrease in the levels of these hormones in the body. Thyroid hormones regulate how your body’s cells use energy, which affects the basic metabolic rate and therefore your daily energy expenditure.
Low thyroid hormone levels can slow down your metabolism. And so you’re bound to burn fewer calories in your day, which is not ideal when you want to lose weight.
So you need to add vitamin A-rich foods to your plate to make sure you get the recommended daily intake of 700 micro-grams for women and 900 micro-grams for men, according to the Mayo Clinic.
Rest assured, this nutrient is toxic only in very large quantities and over long periods of time. If you want to learn more about the risks associated with excess of vitamin A, you can check out the end of this article on the Doctissimo website.
There are many low-calorie, high-vitamin A foods you can eat when you’re looking to lose weight. According to the MyFoodData.com website, some of the foods full in vitamin A are:
- Sweet potatoes
Personally, I’m not taking vitamin A as a supplement right now because my diet contains enough of it. But if not, I recommend this conditioning for 4 months (good for vegans):
- Matériau actif naturel - Contient 3000 microgrammes de vitamine...
- Attributs positifs - Contribue à un métabolisme normal du fer...
- Fabriqué en Allemagne : tous nos produits sont fabriqués en...
Vitamin B for energy
Group B vitamins are a group of 8 water-soluble vitamins that play an important role in transforming food into energy. So you need it, among other things, to do sports or any other physical activity.
It is not worth consuming in very large quantities because they are water soluble. Your body is therefore unable to store them and the ones you absorb beyond your needs are eliminated in your urine.
However, ensuring that you meet your vitamin B needs will help you control your appetite and maintain your energy level. Group B vitamins can be found in a variety of foods such as:
- Pork chops (B1)
- Tuna (B3 and B12). See this article on Le Figaro Santé.
- Shiitake mushrooms (B5)
- Wild salmon (B6)
- The edamames (B9)
- Steak and dairy products (B12)
- Beer yeast (B1, B5, B6, B8)
Also keep an eye out for whole seeds if you like it (especially chia seeds). Either way, you’ll always have an advantage in eating seeds and pulses for higher-protein meals.
If your diet is too low in vitamin B1 to B12 and you want to make sure you have your daily amounts, I recommend this complex supplement that is enough for 6 months:
- FORTEMENT DOSÉS: 180 petits comprimés végétaliens pour un...
- VÉGÉTALIEN: Notre complexe B est fabriqué exclusivement à...
- MEILLEURE BIO-DISPONIBILITÉ: Sans l'additif controversé...
However, remember that group B vitamins are not stored by the body. So it’s not worth consuming toomuch.
But if, like me, you’re often set with vitamin B6 or B12, it’s worth supplementing every day.
Vitamin C and fitness sessions
Taking a greater amount of magnesium with antioxidant-rich vitamins can help you reduce your waistline. That’s according to a study revealed in December 2018 in the Nutrition Journal.
If you don’t eat enough vitamin C in your diet and train hard, you may have a harder time losing weight.
Adults need 65 to 90 milligrams of vitamin C every day, according to the Mayo Clinic. The recommended upper limit is 2,000 milligrams. Although this vitamin is not toxic,very high doses can cause diarrhea, nausea and vomiting.
The right sources of vitamin C are the following fruits and vegetables:
- Red peppers
- kiwi fruit
- Oranges and other citrus fruits
- Cabbage (cauliflower, cauliflower, Brussels sprouts, etc.)
To supplement with vitamin C, I’ve chosen the product below because it is of very good quality and it also brings zinc (important for testosterone as I explained in this post):
- FORTEMENT DOSÉS: 180 comprimés végétaliens avec 1000 mg de...
- VÉGÉTALIENS: Nos comprimés de vitamines sont fabriqués...
- MEILLEURE BIO-DISPONIBILITÉ : Sans l'additif contesté stéarate...
You can of course take the opportunity to combine it with good quality marine magnesium.
Vitamin D and weight loss
According to an April 2015 study published in Obesity Review,obese people have lower levels of vitamin D. Although the link between vitamin D and obesity is not entirely clear, scientists hypothesize that vitamin D may play a role in regulation of fat mass.
A July 2018 study published in the International Journal of Preventative Medicine examined the effect of vitamin D supplementation on weight loss for overweight or obese women. It revealed that after 6 weeks of vitamin D supplementation, their weight, body mass index (BMI) as well as waist and hip circumference had decreased significantly.
But the researchers also noted that the relationship between vitamin D and lipid profiles such as blood pressure and glycemic indexes was unclear, so more studies are still needed.
A study published in the American Journal of Clinical Nutrition found that overweight postmenopausal women taking vitamin D supplements lost more weight than women who lacked it.
And another study published in January 2013 in the Nutrition Journal indicated that obese participants taking calcium associated with vitamin D lost more body fat with a low calorie diet than those taking no supplements.
So there seems to be a link between vitamin D and fat burning. It’s a subject to follow and dig deeper probably…
The recommended daily dose of vitamin D is 600 international units (IU) for people under 70 and 800 IU for those over 70, according to the Mayo Clinic. Overdose of this nutrient is possible, but extremely rare.
I hope I don’t bother you too much with all these scientific references, but it is important to provide evidence to what you read in this article.
To improve your vitamin D levels, be sure to stay in the sun (with sunscreen, of course) and eat a variety of vitamin D-rich foods such as:
- Cod liver oil
- Whole milk
- Dark chocolate
For my part, I take this vitamin D supplement every day:
- Nutravita haute pureté vitamine D3 10.000 UI - Facile à...
- AUCUN RISQUE GARANTIE. Nous offrons une garantie 100% satisfait...
- 10000 UI offre une pleine dose et comprehansive de la vitamine...
I take it because the choice of foods I find in Benin is sometimes very limited compared to France. The advantage is that only one box is sufficient for all year round in Africa.
I don’t usually take them when I’m in France because my diet there provides me with sufficient amounts of this organic substance.
Be reasonable about vitamins to lose weight
Spending money to buy vitamins or other supplements that claim to contribute to weight loss often reduces the size of your wallet. But not necessarily the one in your waistline;)
So I encourage you to buy the vitamins referenced in this article wisely. That is to say only if it is useful for your health and to lose weight. Especially since I only indicated the supplements I use personally. I chose them for their excellent value for money.
The most important thing is that you absorb enough of them for the proper functioning of your body.
Also don’t lose sight of the fact that the best slimming advice is that your diet itself is more important than anything else to lose weight. Vitamins can help you lose weight faster, but not compensate for too much caloric intake.
If you seriously need to lose weight, use these more than 250 recipes from 2 fitness specialists: