Top 5 Vitamins to Support Healthy Weight Loss
My clients often ask me what vitamins I recommend to complement a healthy diet and support their weight loss goals. Here is a list of the top 5 vitamins that complement a healthy weight-loss regimen.
#1 – Vitamin D
Maintaining optimal health requires adequate vitamin D levels. Vitamin D has many benefits, including maintaining healthy bones, teeth, muscles, and nerves. Additionally, vitamin D promotes calcium absorption, which can help prevent conditions such as osteoporosis. Excellent food sources that contain vitamin D include:
- egg yolks
- fatty fish, such as salmon, mackerel, and sardines
- cod liver oil
- beef liver,
- organic plant-based milk
- some types of mushrooms
#2 – Iron
Iron is essential to produce red blood cells, which carry oxygen throughout the body. A regular iron intake helps you feel more energetic, maintain a healthy immune system and enhance your focus.
The following foods are excellent sources of iron:
- lean meats
- beans
- brown rice
- nuts and seeds
- dark green, leafy vegetables
#3 – Calcium
Calcium helps the body produce new cells, which accelerates weight loss and increases metabolism. Calcium-rich food sources include:
- milk
- yogurt
- dark green, leafy vegetables
- seeds
- almonds
#4 – Omega-3s
Reduce inflammation in the body, which can lead to chronic diseases like heart disease. The presence of omega-3 fatty acids reduces inflammation in the body, contributing to chronic diseases like heart disease. Researchers have found that omega-3 supplements lower death rates from heart disease by 37% in people who take them. Food sources that contain Omega-3s include:
- salmon
- cod liver oil
- oysters
- sardines
- anchovies
- flax Seeds
- chia Seeds
- walnuts
#5 – Vitamin C
Vitamin C helps protect your body against oxidative stress and free radicals, which can harm cells. Moreover, it has antioxidant properties that prevent cell damage and disease. Vitamin C plays a vital role in collagen production and skin health.
- citrus fruits
- broccoli
- red cabbage
- kiwi
- bell peppers
- cantaloupe
#6 – B Vitamins
The B vitamins in the body are essential for energy metabolism. Among the B vitamins are:
- B-12
- biotin
- folate
- B-6
- pantothenic acid or B-5
- niacin or B-3
- riboflavin or B-2
- thiamine or B-1
The lack of vitamin B can lead to an unhealthy metabolism, which makes it difficult for a person to process fats, proteins, and carbohydrates, all of which our bodies need to function. Instead, these items are stored as fat, which can lead to health problems.
We must consume foods with B vitamins to maintain a healthy metabolism and meet our nutritional needs.
The following foods are excellent sources of B vitamins:
- lean meats and seafood
- barley, brown rice, and other whole grains
- grass Fed and regeneratively produced dairy products
- eggs
- some fruits, such as bananas, apples, grapes, and watermelons
- nuts and seeds
- vegetables, such as spinach, potatoes, and squash
I hope that you find this information helpful and that it allows you to make a more informed decision regarding your diet and nutritional supplement intake.
You may reach out to me on Instagram @fiit4lyfe with questions about which vitamin might be best for you, and I will be happy to help!
