Vitamins are an important part of a balanced diet, but they can also help with weight loss. The B vitamins, vitamin C and vitamin D/calcium can help enhance metabolism, boost the immune system and help reduce fat storage. Adding these vitamins to your diet can help you achieve your weight loss goals quicker and more effectively, while helping your body to function at its highest ability.
B Vitamins
The B vitamins (B2, B3, B5 and B6) are pivotal in helping to boost metabolism and thyroid function. Vitamin B2, riboflavin and vitamin B6 (pyridoxine) are necessary for the proper production of the thyroid hormone. A thyroid imbalance can lead to weight gain. Vitamin B3 (niacin) helps regulate thyroid hormone production as well as sugar levels. Vitamin B5 (pantothenic acid) plays a role in releasing energy from fats, carbohydrates and starches. A deficiency of this vitamin results in low energy and listlessness.
The recommended dosages of B vitamins are as follows: 1.7 milligrams of riboflavin, 13 to 18 milligrams of niacin, 10 milligrams of pantothenic acid and 2 milligrams of pyridoxine per day.
Vitamin C
When the body is functioning properly, it can utilize the fat-burning process better, and vitamin C assists in various ways. Vitamin C is known for its many health properties, including boosting immunity and fighting against infection, but it also plays an important role in weight loss. Vitamin C has been shown to reduce cholesterol levels in the body, which can help maintain a healthy heart. It also is a component in glucose conversion, providing the necessary energy to cells. This energy is what helps the body effectively burn off fat and excess sugars.
Along with vitamin D and calcium, vitamin C helps with bone maintenance, which contributes to prevention of injury during exercise. Vitamin C also helps to improve the absorption of iron from food, which means a healthier blood supply to the body. While these methods indirectly assist weight loss, they are important, nonetheless. The recommended dosage for the average person is 60 milligrams per day.
Calcium/Vitamin D
Calcium helps reduce the likelihood of insulin-resistance syndrome and helps ward off fat retention. Evidence has shown that a diet high in calcium can fend off midlife weight gain by reducing fat storage. According to Angelo Tremblay, holder of the Canada Research Chair in Environment and Energy Balance, women who did not receive the recommended daily allowance of calcium had thicker waistlines, were more inclined to obesity and had more body fat. Since most individuals do not receive the recommended daily dosage, they put themselves at risk for weight gain. Simply incorporating low-fat or skim dairy products or a calcium supplement into your diet can help eliminate fat already stored on the body and prevent fat storage in the future. The recommended dosage for the average person is 1,000 milligrams per day.
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