Vitamins for Weight Management
Body weight and fitness depend on a number of factors like exercise, appetite, metabolic rate, type of food consumed etc. The body is in its best shape when a proper diet and regular exercise are combined with the right vitamin supplements.
Some doctors believe that multivitamin/mineral supplements, combined with a healthy food and exercise plan, can help. They find that the struggles of overweight people are often brought on by a combination of poor general nutrition and dieting that leaves them feeling fatigued and craving food.
Diets that are low in total calories may not contain adequate amounts of various vitamins and minerals. For that reason, taking a multiple vitamin-mineral supplement is advocated by proponents of many types of weight-loss programs, and is essential when calorie intake will be less than 1,100 calories per day. However, multivitamin/mineral supplements are important for those who are overweight, dieting or not. Many overweight people are nutritionally deficient.
The most important vitamins and minerals for weight loss are: Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, and Vitamin C. Others include calcium, fiber and glucomannan.
Vitamin B2 (Riboflavin)
Vitamin B2 is needed for normal thyroid function and metabolism. Good food sources of vitamin B2 include: Milk, liver and kidney, almonds, hard cheese, eggs, wheatgerm, leafy green vegetables, Marmite.
Vitamin B3 (Niacin)
Like B2, vitamin B3 is essential for normal thyroid hormone production. Vitamin B3 is also part of the glucose tolerance factor (GTF) which is released every time blood sugar rises. Good food sources of Vitamin B3 include: Wheat bran, liver, tuna, turkey, chicken, meat, eggs, mackerel, salmon, oats, barley, wheatflakes, cheese, dried fruit, brown rice.
Vitamin B5 (Pantothenic Acid)
Any deficiency of Vitamin B5 interferes with our capacity to utilise fat. Vitamin B5 also plays an important role in energy production and assists adrenal function. Good food sources of Vitamin B5 include: liver and kidney, meat, poultry, nuts, wheatflakes, wheat bran, wheatgerm, eggs, molasses, oats, barley, beans, wholegrain bread, green vegetables.
Vitamin B6 (Pyridoxine)
Vitamin B6 regulates the production of thyroid hormone and metabolism. Good food sources of Vitamin B6, brewer’s yeast, wheat bran, wheatgerm, oats, sardines, mackerel, poultry, beef, avocado, bananas, brown rice, cabbage, dried fruit, molasses, eggs.
Vitamin C provides a range of health benefits including proper conversion of glucose to energy in the cells. Good food sources of vitamin C include: blackcurrants, broccoli, green peppers, kiwi fruits, Brussels Sprouts, lemons, oranges, strawberries, cabbage.
Several trials have shown that supplementation with fiber from a variety of sources accelerated weight loss in people who were following a low-calorie diet.
Supplementation with 3 to 4 grams per day of a bulking agent called glucomannan, with or without a low-calorie diet, has promoted weight loss in overweight adults.
In a study of obese people consuming a low-calorie diet for 24 weeks, those receiving a calcium supplement (800 mg per day) lost significantly more weight than those given a placebo.81 Calcium was effective when provided either as a supplement, or in the form of dairy products.