10 Vitamins For Weight Loss To Speed Up Your Metabolism In 2024

Achieving and maintaining a healthy weight starts with diet and exercise. However, designing a diet plan that realizes maximum health benefits while keeping a low calorie intake can be hard to do. Some people turn to supplements and vitamins to enhance weight loss.

Vitamins often go unmentioned in the cacophony of diet trends, but they play a critical role in weight management, athletic performance, and brain function.

This article explores certain vitamins and other nutrients that may help your weight loss outcomes. We will discuss the role each vitamin plays and what happens if you don’t get enough of a certain vitamin. In addition, we review the food sources and vitamin doses that can keep you healthy while shedding those extra pounds. Whether you’re trying to lose weight or simply want to fill the gaps in your nutrition, understanding these effective vitamins might be the key to reaching or ideal body composition.

Best Vitamins For Weight Loss

Navigating the world of nutrition and supplements can be overwhelming. But don’t let that stop you. Here are 10 vitamins and minerals you should consider taking as a supplement.

Vitamin B12

Feeling constantly fatigued or weak? Experiencing mood changes or numbness? These could be signs of a vitamin B12 deficiency,^[1] along with megaloblastic anemia, various neuropsychiatric symptoms, and other clinical manifestations.

Vitamin B12 is known for giving you  the feeling of more energy. Thus, it shouldn’t surprise you  that B complex vitamins, particularly B12, play essential roles in energy production. Vitamin B12 helps convert the foods we eat into glucose, which our bodies use for fuel. This boost can be beneficial for those wanting to burn more calories through physical exercise.

Sources and Doses

You can obtain vitamin B12 naturally through animal products like lean meats, fish, and egg yolks. Understandably, individuals on plant-based diets are particularly susceptible to vitamin B12 deficiency. Patients who take metformin for weight loss or diabetes may also find they’re running low on vitamin B12.

For vegetarians^[2] and vegans, fortified foods like cereals and plant-based milk are good natural sources of this essential nutrient. If you choose to take supplements, the recommended dose typically ranges from 50 to 1,000 micrograms. Considering this wide range, it’s always best to consult a doctor about the appropriate dose for your needs.

Vitamin B9 (Folate)

Also known as folate, Vitamin B9 is an important metabolic agent.^[3] High doses in the bloodstream have been negatively associated with excess body weight. Although rare, deficiency in folate can lead to fatigue, irritability, and even anemia. Maternal deficiency in this particular vitamin is associated with birth defects,^[4] and so supplementation is recommended for women who are pregnant. It can also improve concentration.

Sources and Doses

Green leafy vegetables, beans, and lentils are rich in folate. Many cereals and bread products are also fortified with this essential vitamin.^[5] If opting for supplements, doses typically range between 400 to 800 micrograms daily. You should discuss the right dose with a healthcare professional.

Vitamin D

Often referred to as the sunshine vitamin, vitamin D is critical for bone health and immune function. It’s necessary for the absorption of  calcium and phosphorus. Research suggests that vitamin D might also play a role^[6] in regulating appetite and body weight. Low energy levels, mood changes, and weakened bones can be signs of low vitamin D levels. Given its importance in various bodily functions, it’s vital to ensure you’re getting enough.^[7]

Sources and Doses

Sunlight is the most readily available natural source of vitamin D, but individuals living at higher latitudes may not don’t get enough. Food sources of vitamin d include fortified milk, fatty fish, and egg yolks. Dietary supplements for weight loss often include vitamin D, with recommended doses ranging from 600 to 4,000 IU daily, depending on the specific needs of the patient.

Vitamin C

Vitamin C is renowned for its immune boosting properties. But did you know it also aids in the body’s fat oxidation process, helping to burn stubborn fat, including belly fat, during cardio? Some research suggests that individuals with adequate vitamin C levels can oxidize (burn) more fat during moderate exercise than those with low vitamin C levels.

An antioxidant, vitamin C is essential for the synthesis of collagen, a protein required for healthy skin, cartilage, tendons, ligaments, and blood vessels. It also helps the body absorb iron and supports immune function.

Several symptoms can hint at a vitamin C deficiency, which is known as scurvy.^[8] Symptoms of this deficiency include easily bruised skin, slow wound healing, and fatigue.

Sources and Doses

While the dose of vitamin C required to avoid the serious complications related to scurvy^[9] is quite low (just 10mg per day), the recommended dosage is 10 times the minimum. Oranges, strawberries, and bell peppers are packed with Vitamin C. For those considering weight loss supplements, a daily dose of 65-90 mg is typically recommended,^[10] but remember not to exceed 2,000mg daily. That being said, this vitamin is water soluble, so it is removed from your body along with any water weight.

Iron

Iron is vital for functional red blood cells  oxygen carrying capacity. Signs of an iron deficiency include constant fatigue, pale skin, and shortness of breath. Such a deficiency^[11] can hamper your weight loss goals by reducing your body’s energy levels.

Sources and Doses

Lean meat, beans, and spinach are excellent sources of iron. Supplements can provide 14-18mg of iron daily,^[12] though individual needs can vary especially for women during menstruation or pregnancy.

Calcium

Experiencing muscle cramps or brittle nails? These might be signs of calcium deficiency, which can also lead to weakened bones over time.

Calcium is the most abundant mineral in the body^[13] and is best known for strengthening bones and teeth. It also plays a role in signal transmission between neurons and muscle contraction. Studies^[14] link adequate calcium intake to a lower body weight and reduced weight gain over time, though more research is needed to confirm these findings.

Sources and Doses

Dairy products, fortified plant-based milks, and leafy greens are top sources of calcium. Dietary supplements typically offer 1,000-1,300 mg daily, depending on age and sex.

Magnesium

Feeling lethargic or experiencing muscle cramps? These can be signs of a magnesium deficiency, which can also result in appetite changes.

Magnesium supports numerous bodily processes,^[15] including energy production and regulating blood glucose levels. This essential mineral can promote weight loss by converting glucose into energy instead of storing it as fat.

Sources and Doses

Nuts, seeds, and whole grains are rich in magnesium. When looking at supplements, a typical daily dose^[16] is around 310-420 mg for adults.

Iodine

Iodine is crucial for thyroid hormone function, which regulates metabolism.^[17] Maintaining a healthy metabolism is essential for weight management, and thyroid dietary supplements  for weight loss can help.

Signs of iodine deficiency include an enlarged thyroid gland, unexpected weight gain, fatigue, and a slow heart rate. If you’re experiencing these symptoms or struggling to lose weight, it is always a good idea to get your thyroid levels checked.

Sources and Doses

Seafood, dairy products, and iodized salt are excellent sources of iodine. Supplement doses vary,^[18] but it’s often recommended to get 150 micrograms daily.

Zinc

After iron, zinc is the second most abundant micronutrient^[19] in the body. It is linked to a healthy appetite and may also improve digestion, helping the body to process and store fewer fats. A weakened immune system, loss of appetite, and hair loss can all indicate a zinc deficiency.

Sources and Doses

Zinc supplementation is well established as beneficial for the immune system. Beef, beans, and nuts are great zinc sources. When considering supplements,^[20] 8-11 mg daily is commonly recommended.

Omega 3 Fatty Acids

Omega-3s, found in fatty fish and certain plant sources, are crucial for heart and brain health.^[21] Moreover, they might aid in reducing body fat by enhancing metabolic rate. Dry skin, poor concentration, and joint discomfort are common symptoms of an Omega-3 deficiency.

Sources and Doses

Salmon, walnuts, and flaxseeds are rich in Omega-3s. For supplementation, a general recommendation^[22] is 250-500mg of combined EPA and DHA daily.

How Do Vitamins Help With Weight Loss?

If you want to lose weight, your primary strategy should be maintaining a calorie deficit. You do this by eating a healthy diet and exercising. Yet, vitamins that help with weight loss can play a pivotal role by ensuring our bodies function optimally.

B vitamins for weight loss, especially, play a significant role in energy production and boost metabolism, potentially improving  the effect of exercise. As we age, the need for certain nutrients may increase. Identifying the best vitamins for weight loss over 50 can be especially beneficial. Understanding which vitamins our bodies need can pave the way for more effective life-long dietary strategies. For women struggling with PCOS, vitamins for weight loss might be particularly helpful. These micronutrients ensure that your metabolism is clicking along smoothly.

Good vitamins for weight loss can boost metabolism, increase energy expenditure, help burn fat, and even aid in reducing appetite. In fact, studies have suggested^[23] that individuals who took fat burner supplements lost significantly more weight. By correcting any nutrient deficiencies, the body can more efficiently convert food into energy rather than storing it as fat. So, while vitamins alone won’t cause drastic weight loss, they set the stage for the body to lose weight more effectively when combined with proper diet and exercise.

Why Should You Take Vitamins For Weight Loss?

Even a diet constructed with the best of intentions may possess some gaps, and imperfect nutrition can lead to deficiencies that can hinder weight loss.

Supplements used wisely can help fill these dietary gaps, ensuring our bodies work efficiently. By boosting metabolic rate, energy production, and even influencing food intake and appetite, vitamins become a critical factor in weight management. Vitamins for weight loss and metabolism are particularly crucial as they play a direct role in how our bodies process calories.

Conclusion

With so many weight loss vitamins available, understanding their specific roles and benefits can be overwhelming.

While no magic pill will instantly shed pounds, incorporating the right vitamins into your routine can be a game-changer. By supporting essential bodily functions and filling potential nutritional voids, these vitamins and minerals pave the way for effective and healthy weight loss.

If you’re seeking vitamins for energy and weight loss, you’ll find that many of these nutrients not only support weight management but also boost overall vitality. Always remember, it is essential to combine them with a balanced diet, regular exercise, and ample hydration. Drink enough water and consider adding a healthy breakfast to kick-start your metabolism. If you’re exploring supplements, always consult with a healthcare professional to ensure you’re making informed choices.