Research studies have indicated that almost 65 percent of the population in the United States is overweight or obese; thereby, making it extremely important for people to lose weight and stay fit. However, in many cases, diet and exercise is not enough to produce quick and sustainable weight loss.
In such cases, vitamins are used for accelerating weight loss. Given below is a list of effective vitamins for promoting weight loss. Before starting any vitamin supplementation, seek medical approval from your physician regarding its safety.
Best Vitamins and Supplements for Weight Loss
Vitamin D
Vitamin D is a fat-soluble vitamin that may prove beneficial in promoting weight loss. Research studies have indicated that almost 60 percent of adults in the United States suffer from deficiency of vitamin D. Apart from strengthening bones and assimilating calcium, research studies have indicated that vitamin D helps in promoting weight loss on a calorie-deficit diet.
The authors of this research study pointed out that individuals with high concentrations of this vitamin in the bloodstream experience greater weight loss on a calorie-deficit diet than those who are deficient in this vitamin. Vitamin D can be obtained from sunlight, egg, meat and dairy products. In certain cases, doctors also administer vitamin D injections for promoting weight loss. It is recommended that you consume around 500-1000 IU of vitamin D each day for increasing weight loss.
Vitamin B12
Vitamin B12 is considered one of the best vitamins for weight loss. This is due to the fact that vitamin B12 plays a major role in elevating metabolism, which helps in burning fat. Vitamin B12 is categorized as a water-soluble vitamin that plays a major role in forming blood cells and manufacturing DNA. Deficiency of this vitamin is associated with symptoms such as loss of appetite, weakness and lethargy.
Vitamin B3 (Niacin)
Vitamin B3, commonly known as niacin, is a water-soluble vitamin that helps in boosting thyroid function. Increase in thyroid function results in greater production of thyroxine, which is a hormone needed for maintaining metabolism. Individuals who have a slow metabolism find it extremely difficult to lose weight compared to those individuals who have a fast metabolism. Vitamin B3 can be found in foods such as leafy greens, salmon, chicken liver, milk and beef.
Vitamin B2 (Riboflavin)
Vitamin B2, also known as riboflavin, is another B vitamin that plays an important role in producing thyroid hormone. For losing weight, the thyroid gland should be functioning optimally
You can obtain riboflavin from foods such as turnip greens, almonds, sesame seeds, whole grains, milk, cheese and chicken.
Vitamin B5
Vitamin B5 is a member of the B vitamin group and is helpful in promoting weight loss. This is due to the fact that this vitamin boosts the functioning of adrenal glands, which is required to break down fat. Vitamin B5 can be found in foods such as liver, fish, collard greens and banana. Vitamin B5 deficiency is associated with depression, weakness, and loss of appetite. Individuals who drink excessive alcohol often suffer from deficiency of vitamin B5; therefore, it is important that you restrict your intake of alcohol to increase weight loss.
Oolong Tea Extract
A research study carried out by the University of Tokushima School Of Medicine revealed that oolong tea extract is helpful in boosting the number of calories burned as well as increase fat loss. The research study documented that this supplement helped in boosting metabolism as well.
Green Tea
Green Tea is an excellent supplement that is effective in promoting fat loss. Green tea is one of the most popular weight loss supplements, and it is also a common ingredient in many weight loss supplements.
According to a research study conducted, it was observed that green tea extract helped in boosting weight loss compared to those individuals taking a placebo. In addition to that, this herbal supplement is also effective in decreasing bad cholesterol, which is a risk factor for heart disease.
Fish Oil
Fish oil is another supplement that is effective in promoting weight loss. This is due to the fact that fish oil contains good amounts of omega 3 fatty acids.
The presence of DHA in fish oil helps in decreasing digestion of fat, inhibits the accumulation of new fat cells, and promotes the oxidation of fatty acids, which is crucial for burning fat. For losing weight, it is recommended that you consume 2-3 grams of this supplement twice daily. However, if you are taking any medications or suffer from any medical condition, seek approval from your doctor before using fish oil for weight loss.
