Women require specific vitamins and minerals in their bodies in order to function properly, and women's needs differ from men's needs, especially when women are trying to lose weight. Ensuring adequate intake of vitamins and minerals ensures that a woman's body will burn calories and use body energy efficiently. Here are some of the supplements that women should consider taking when attempting to lose weight.
Vitamin B2
Vitamin B2, or riboflavin, is needed for proper functioning of the thyroid. This vitamin helps to regulate your metabolism. Keeping your metabolism regulated is necessary for healthy weight maintenance. Both males and females need adequate vitamin B2 in order for the body to be able to convert carbohydrates into glucose for energy. The body does not store vitamin B2, because it is water soluble; therefore, men and women need to get adequate intakes of this supplement each day. Females ages 19 and older need at least 1.1 milligrams of vitamin B2 daily, and breastfeeding females need 1.6 milligrams of the vitamin every day.
Vitamin B3
Vitamin B3, or niacin, is a necessary vitamin for women trying to lose weight, because it helps keep blood-sugar levels regulated. A sudden drop in blood-sugar levels can cause hunger, and getting enough vitamin B3 every day can help alleviate hunger cravings. This vitamin is also necessary for proper thyroid functioning. Niacin consumption also helps with keeping cholesterol levels under control. Females ages 19 and older need 14 milligrams of niacin daily, and breastfeeding females require 17 milligrams.
Vitamin B5
Vitamin B5, or pantothetic acid, is a vitamin that is needed to help burn off body fat and create energy that your body can use. Vitamin B5 is responsible for the breakdown of carbohydrates and fats, so they can be converted into usable energy forms for the body. Consuming enough vitamin B5 can also help in reducing triglycerides in the body. To promote health and weight loss, women ages 19 and older need at least 5 milligrams of vitamin B5 daily, and breastfeeding women need 7 milligrams daily.
Vitamin B6
Vitamin B6, or pyridoxine, is a natural metabolism regulator that works with vitamins B2 and B3 to create thyroid hormones. Like vitamin B2, this vitamin will help keep your metabolic rate consistent to help burn calories more efficiently. Females ages 19 and older need 1.3 to 1.5 milligrams of vitamin B6 daily, while nursing women need 2 milligrams each day to keep their metabolic rate consistent.
Chromium
Both men and women need adequate amounts of chromium in their diet. Reduced chromium levels can lead to an increase in triglycerides, an increase in your blood-sugar levels and an increased risk for developing other conditions, such as heart disease and diabetes. Chromium aids the body in developing lean muscle mass, which is more conducive to fat burning. Females age 19 and over need at least 25 micrograms of chromium each day, and breastfeeding women require 30 micrograms of chromium every day.
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