Vitamin complex for weight loss and fat burning

Vitamin complex for weight loss. Even if there is no magic pill to help us get rid of extra pounds, we can use different supplements to speed up the process.

Normally, we should get all the nutrients we need from food, but this only happens if we have a balanced and healthy diet. If there are nutritional deficiencies, supplements can be used but only after a discussion with the doctor.

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Here are the vitamins and minerals that help with weight loss:

Vitamin complex for weight loss. Vitamin B complex

• tiamina (B-1),
• riboflavin (B-2),
• niacin (B-3),
• pantothenic acid (B-5),
• pyridoxine (B-6),
• biotin (B-7),
• acid folic (B-9),
• cobalamin (B-12).

These vitamins are essential for a fully functioning metabolism. The main function of B vitamins is to help the body metabolize carbohydrates, proteins and fats and use stored energy.

Thiamine (B-1), for example, helps the body’s cells convert carbohydrates into energy. In other words, low levels of one or more of these vitamins means your metabolism will not function optimally. This makes losing weight even more difficult.

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Food sources: You can find B complex vitamins in a wide range of foods. Good sources include:

• beans,
• leaves,
• milk,
• eggs,
• lean meat,
• whole grains,
• potatoes,
• banana.

Cobalamin (B-12) is not found in any vegetable product, be careful, vegetarians!

Dietary supplements that contain all eight B vitamins are generally known as B-complex vitamins.

Vitamin complex for weight loss. Vitamin D

Vitamin D is essential for a healthy immune system. Your body can get all the vitamin D it needs from the sun. However, most people today spend too much time indoors or live in areas where the sun is not always present.

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Sufficient vitamin D is difficult to obtain from food, so supplements are often recommended. Adequate levels of vitamin D may also help prevent depression, according to some investigation. A positive attitude is also fundamental to an effective diet.

Researchers have observed lower than normal levels of serum vitamin D in obese people. The exact role of vitamin D in weight loss is still unclear.

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A 2011 study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more belly fat than people who did not take supplements.

Food sources: Although the sun is the best source of vitamin D, you can also get this vitamin from food, especially vitamin D-fortified foods.

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Food sources of vitamin D include:

• cod liver oil,
• sardine,
• ton,
• straw,
• egg yolk,
• fortified milk and yogurt,
• fortified cereals.

Tip: You may want to consider taking a vitamin D supplement if you spend most of your time indoors.

Iron

Iron plays an important role in creating energy from nutrients. Iron helps transport oxygen to all cells in the body, including the muscles. This helps burn fat.

Too little iron can lead to iron deficiency anemia, which is one of the most common nutritional deficiencies.

Symptoms of iron deficiency anemia include:

• fatigue,
• weakness,
• low energy level.

Low iron levels also reduce physical endurance and athletic performance. Women who have heavy periods and people who donate blood frequently are more prone to iron deficiency.

If you are at higher risk of iron deficiency, talk to your doctor about taking an iron supplement.

Food sources of iron:

• lean meat,
• shellfish,
• beans,
• spinach.

The body absorbs the type of iron found in meat better than iron that comes from a plant source. Don’t eat meat? You could be iron deficient if you haven’t properly replaced meat with another source of iron.

Eating iron-rich foods along with a source of vitamin C, such as strawberries or tomatoes, can help improve absorption.

Tip: Take iron supplements with food and add extra fiber to your diet, as iron supplements can cause constipation.

Magnesium

Magnesium is necessary for the production of energy in the body. This mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide range of reactions in the body, including:

• blood sugar control,
• regulation of blood pressure,
• maintaining strong bones,
• maintaining the health of the nervous system.

Food sources:

• nucifere,
• seeds,
• legume,
• green leafy vegetables such as spinach.

Do not overdo it with walnuts, hazelnuts or almonds because they are high in calories.

Careful! Very high doses of magnesium in supplements often lead to diarrhea.

Green tea extract

It’s not technically a vitamin or mineral, but green tea extract is one of the few marketed supplements worth considering. Green tea is thought to increase energy expenditure and fat oxidation and reduce fat production and absorption.

The extract of this popular drink is known to contain powerful flavonoid antioxidants known as catechins. Green tea also contains a healthy dose of caffeine.

According to one ANALYSIS of six controlled clinical trials, caffeine alone or in combination with catechins significantly increased energy expenditure compared to placebo.

And study from 2012, found that green tea supplements reduced body weight in obese people by an average of nearly 2 pounds, compared to a placebo.