The 4 Essential Vitamins you need for your Weight Loss
In this era, specifically during this pandemic, the world is burdened with a health crisis; many of us are working from home. Thanks to COVID, we stayed in, but no thanks, because it has almost reduced our physical activity by 34.5%.
Overweight and obesity aren't something you should be dealing with right now; we all have our plates full. Well, before you move ahead to find out the vitamins for weight loss, it is imperative that you understand that vitamins are only an adjuvant treatment and not a substitute for a workout and diet.
With the right amount of workout, combined with a diet recommended by your dietician and these vitamins, you would be summer-ready, and once the pandemic ends, you could flaunt your beach body!
First, off it is essential to understand the biological mechanism of how weight gain occurs. Weight gain occurs when the metabolism of your body is slow when compared to the intake of calories. This thereby causes the body to store the food in the form of fat, which is then deposited under your skin in the form of adipose tissue, especially in the tummy region.
A well-balanced diet that ensures controlled intake of food, as well as a dietary schedule that you could stick to religiously, would be the first steps on your weight loss journey. While on a diet, you would need safe and effective vitamin supplements that would provide the extra boost that your body requires. Continue reading to find out how exactly you could integrate vitamins in your weight loss journey.
According to Arielle Levitan, MD, the author of the book 'The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health' She said that "As part of a healthy living plan that includes clean eating, exercise, and stress management, vitamins and minerals also play a pivotal role in weight loss and weight management,"
You could use various vitamins that will enrich your metabolism and help you in your weight loss journey.
The current pharma/medical market offers a wide range of supplements and vitamins that provideinstant body fat burner capsules with herbal extracts and minerals. Hence, let us discuss in detail the benefits of each weight loss vitamin and how they can help you.
People always tend to turn their heads to the latest fad offered by the market. It could be anything from a fat burner to an appetite suppressant. As discussed earlier, most of these outweigh their benefits by causing potential harm to your body.
Hence we have curated the best vitamins that you need to consider for your weight loss when on a strict diet:
This vitamin helps you burnfat tissue stored via oxidation, thereby contributing to a faster metabolic rate. This vitamin facilitates the transfer of the fat molecules to the next step, which is the breakdown of molecules.
When there is an adequate amount of Vit C in the body, it should also be noted that it helps increase the oxidation of the fat by 30% more than an average person doing the same exercise as you.
According to the Institute of Medicine, the recommended dietary allowance for vitamin C is 90 milligrams daily for men. However, it is recommended that you check with your dietician and physician before using this dosage.
Vitamin B comprises a sub-set of 8 vitamins such as Niacin (B3), Folate (B9). All the vitamins in this group are known for their energy and weight loss abilities. They help the body by using the energy obtained from the food and using the energy to stimulate a healthier metabolism, thereby help you trim your fat faster.
Additionally, not only can you use supplements, but you could also choose from various healthy foods and eatables that contain vitamin B, such as lean meats, seafood, whole grains, dairy products, eggs, bananas, etc.
The recommended daily intake (RDI) for vitamin B12 for people over 14 is 2.4 mcg. However, it is not a universal dosage and tends to depend on several factors such as your age, lifestyle, and specific situation. Hence consult your doctors for the dosage that fits your body.
Biotin, also known as vitamin H, is a sub vitamin that belongs to the vitamin B complex. This vitamin is known to have various benefits for the body. This vitamin is involved in converting food into energy, and deficiency of this vitamin leads to increased fat storage.
Proper intake of biotin helps the body regulate blood sugar levels in the body. This regulation also helps in maintaining the bodyweight of the individual. Moreover, this vitamin also functions as an enzyme and enhances the body's metabolism, thereby helping in the breaking down of the carbs, fats, and proteins in the body and directly affects the weight of the body.
Biotin dosage depends on the individual's age taking it, and as it is rare to see biotin deficiency in the body, there is no RDI as well. Hence, consult with your doctor on the right dosage for you.
Everyone knows the quintessentialhealth benefits of vitamin D, the only vitamin that can be sourced from the sun's rays in the early morning. Thanks to COVID, we are not allowed to be outside and may lead to a deficiency of this vitamin.
Vitamin D is known to help in losing stomach fat significantly; additionally, in several studies conducted, it was noted that vitamin D levels were abysmally low in people with obesity compared to others.
Although the sun's rays are the most important source of vitamin D, this vitamin can also be found in cod liver oil, egg yolk, yogurt, fortified cereals. Hence introducing these in your diet and daily consumption could be holistic beneficial for your health and your weight loss.
The recommended dose for male adults aged 19-70 is at least 600 IU (15 mcg) of vitamin D per day. However, the one size fits for all approach doesn't work out properly with this vitamin. Hence it is recommended that you consult your doctor for the right dosage that suits your body.
Medically speaking, obesity can be quantified via a standard index known as the Body Mass Index (BMI). BMI could easily be calculated by dividing the body's total weight by the square of your height in the same units.
The ideal score is to be less than 25 to remain healthy and fit. Hence to keep the number below 25, you would need to be on a healthy, balanced diet and use the right dosage of vitamins to supplement your weight loss.
It is strongly recommended that you consult a dietician for the best vitamins for your weight loss.