5 Best Vitamins And Supplements For Weight Loss And Metabolism

While weight loss isn’t as easy as taking a supplement to see results, being deficient in certain vitamins can make it harder to keep the pounds off. With the body being so complex it needs all the tools to function properly. With a well-balanced diet and exercise you may still be missing some key vitamins necessary for weight loss. Here are the 5 best vitamins and supplements for weight loss and metabolism. (post includes affiliate links; full disclosure statement available {here})

Probiotics

Gut health plays a major role in our ability to maintain a healthy weight. Probiotics have been known to keep the gut healthy by boosting the immune system and controlling inflammation. Several studies have shown that probiotics can help with weight loss and belly fat. The two families of good bacteria in the gut are bacteroidetes and firmicutes. When these are balanced it can be easier to keep weight off. Studies have shown that people who are obese tend to have less diverse good bacteria than lean people. Bad bacteria in the gut can cause a host of problems, including weight gain. Having the right amount of healthy bacteria in the gut helps with weight loss.

B vitamins

We need B vitamins in order to have a functional metabolism. Its main function is to help our bodies metabolize carbohydrates, proteins, and fats, and to then use that stored energy in food. When there are low levels of B vitamins your metabolism won’t be able to function properly, making it hard to lose weight. This makes B vitamins one of the most essential nutrients for weight loss. You can get B vitamins in foods such as, eggs, lean meat, lentils, and potatoes. Vegans, vegetarians, older adults and those with digestive issues are more likely to be deficient in B vitamins and will need to supplement. In order to get all eight of the B vitamins it’s best to supplement with a B-complex vitamin.

Magnesium

Magnesium is important for energy production and metabolism in the body. Without it the metabolism and energy production cannot function. It helps to keep energy levels up that’s needed to burn extra calories and lose weight. Magnesium can help regulate blood sugar and insulin levels which is important for weight loss. Studies have shown that magnesium can help with stress and anxiety leading to a better sleep. We know that lack of quality sleep makes it harder to lose weight, as it causes the stress hormone cortisol to release. When cortisol is high the body stores fat. Being a natural electrolyte that balances out excess sodium, it can also help with inflammation in the body.

Omega-3 Fatty Acids

Weight loss is one of the many benefits you can get from omega-3’s. It’s an overall great supplement for your health. They can help reduce hunger and support your metabolism. With a higher metabolic rate you will burn more calories. Consuming omega-3’s may amplify the number of calories and fat burned during exercise. This happens because omega-3’s help you use fat instead of carbohydrates as your fuel source while exercising. There are two main groups of omega-3 they are essential omega-3 fatty acids which are found in a range of plant foods. Nuts, seeds and oils are good sources. The other are long-chain omega-3 fatty acids which are found in fish oil, fatty fish, seafood, algae and algae oil.

Iron

Iron is an important component in hemoglobin that transfers oxygen from the lungs to the tissues. It increases the metabolism by providing more oxygen to the cells, this gives you more energy. When iron is low, then your energy is low which reduces the metabolism. Another important role of iron is it sends oxygen to the muscles. If your muscles are low in oxygen they can’t properly burn fat for fuel. This in turn makes it harder for your body to burn calories or have the energy to exercise. Those on plant based diets are more likely to be deficient in iron needing to supplement for it. Iron can be taken in liquid or pill form.