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.
Vitamins and Supplements for Weight Loss
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.
Apple Cider Vinegar
– This has long been associated with weight loss, and is said to help you feel more full when you drink it, therefore allowing you to eat less, or have fewer cravings. It’s definitely all natural because it’s made from pressed apples. When taken in small amounts there are few side effects linked to it.
If you do end up taking it you don’t have to go overboard. Success was reached in a study in Japan in which the participants who lost the most weight only consumed 30ml of it per day. You definitely don’t need to chug it or drink copious amounts of it to feel fuller and see the benefits.
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 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 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.
– You may recognize the name guarana from reading it on the ingredients list of an energy drink. This is because it contains caffeine, which helps these drinks create the buzzed and alert feeling they refer to as “energy”. Even though it’s been dubbed generally safe by the FDA, there are still several side effects to consider.
These effects are very similar to those associated with high doses of caffeine, which is not surprising since that’s what’s in it. Some have argued that it would be cheaper and just as effective to use caffeine instead.
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.
– This works for weight loss by suppressing the appetite, but is an extract from citrus fruit, so it doesn’t rely on artificial stimulants to get the job done. Recently it has been used as a less harmful substitution for other ingredients that have been known to have harsh reactions in the body.
It’s unclear as to whether this actually works, and there hasn’t been much formal testing in regards to the adverse effects it can have on the body, so it might be one of those all natural supplements to use with caution.
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 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.
– Even with all of the proven side effects, warnings, and controversy surrounding ephedra, it’s still being used by the supplement industry in various weight loss products. Apparently it’s just too effective at what it does, and it has been proven to provide some short-term results, but the risks don’t seem to outweigh the benefits.
The problem with trying to use ephedra is that it comes in such a wide array of doses, and there is very limited information about how much is the right amount to take, and for how long. It’s also unclear whether the weight lost is kept off, or regained after you stop taking it.