Besides diet and exercise, knowing the best vitamins and supplements for weight loss can help you reach your target body faster.
Having sufficient amounts of these nutrients in your body helps it maximize its fat burning potential. This means it will take less time to get to your weight and body composition goal. And, you’ll also need less effort in doing so.
In this article, we’ve only focused on the vitamins and supplements that are safe. This ensures that you won’t experience adverse effects. Additionally, we only chose those that had scientific backing.
Top 10 Best Vitamins and Supplements for Weight Loss You Should Know About
1. Vitamin D
Vitamin D is a fat-soluble vitamin that enhances the absorption of other vitamins and minerals within the body. It is probably better known its role in building strong bones and its numerous positive effects on your immune function.
What you probably didn’t know about this vitamin is that it plays a crucial role in weight loss.
When you supplement vitamin D as part of your weight loss regimen, it serves to increase calcium absorption. This enhances weight loss. And, just as importantly helps improve your lipid profile (cholesterol and triglycerides). Research shows that it especially helpful for women who may have a few extra pounds to lose. Or, have a lower than recommended calcium intake.
2. Protein Powder
If you thought that protein powder is only for those trying to gain weight or muscle, think again.
Protein powders come in many forms. The most popular of which is whey protein. This is because whey, compared to other types of protein powders, is fast acting. This allows your muscles to absorb the protein soon after your workout.
For this reason, whey protein can help you achieve a variety of fitness goals. This includes gaining muscle, burning fat and losing weight.
Whey, the main component of these protein powders, is made of nine essential amino acids that your body uses to build muscle.
Besides making you look lean and fit, the increase in muscle composition also boosts your metabolism. As a result, your body is able to burn more fat and calories. This is true when you’re working out, as well as you’re at rest.
In addition to its fat burning properties, whey also helps supplement your diet with protein. Whey is a high quality protein source that allows you to feel fuller longer. It also helps increase your energy levels, so you can work out longer with more intensity.
3. Green Tea
Green tea is not only a delicious drink, it can be a great supplement for anyone looking to lose weight. Just as importantly, it helps you keep the weight off.
Drinking warm green tea regularly helps suppress your appetite. This allows you to consume less calories, which in turn, causes weight loss.
Just as importantly, green tea is loaded with polyphenols including epigallocatechin gallate or EGCG, for short. The EGCG in green tea stands out for anyone who’s looking to lose weight. This is because it is loaded with polyphenols.
Polyphenols are plant-based compounds that are rich sources of antioxidants. These make them good for combating free radicals that can cause chronic disease like cancer.
Additionally, the polyphenols in tea help your body burn more fat. Their increased thermogenic action (fat-burning) and lower caffeine levels make them a better option to coffee as far as weight loss is concerned. EGCG does so by increasing fat oxidation and energy usage resulting in weight loss.
Have you ever started a new, intense workout program at the gym and catch a cold shortly after?
Don’t blame the dirty barbells just yet.
Your weakened immune state is in part due to a decrease in glutamine in your body.
Glutamine is an amino acid that’s present in over 60% of your muscles. During intense bouts of exercise, your glutamine levels get depleted.
Because glutamine plays an essential role in fueling your body’s immune system, this makes you more susceptible to getting sick. Thus, making sure that your body has adequate amounts of glutamine is important.
Glutamine is a non-essential amino acid. As such, your body can produce it. But, you can also help maintain good levels by making sure that you get enough of it in your diet.
Besides keeping your immune system in top condition, glutamine also indirectly benefits your workout. It helps shortens the recovery time necessary between workouts.
And in doing so, you can effectively utilize more gym time. This allows your body to maximize building lean muscle and fat burning potential.
5. Omega-3 Fatty Acids
You’ve probably heard about the many benefits of omega-3 fatty acids. Touted as good fats, they offer many health benefits.
Because your body can’t produce omega-3 on its own, you’ll need to get it consume it. For most of us, that means one of two sources, eating fatty fish or supplementing with fish oil.
Eating more fatty fish is by far the best way to get omega-3 into your body. Unfortunately, not everyone likes fish. And those who do eat fish, may not eat enough of the right kinds of fish to reap its benefits.
This is why fish oil has become so popular.
Fish oil is the best way supplement the omega-3 fatty acids in your diet. Fish oil supplementation will help your body oxidize fat by removing some of the circulating triglycerides that would typically be stored by the liver or elsewhere in the body as fat.
Thus, when you make fish oil part of your diet and exercise routine, it will help you lose more stored body fat. As a result, you’ll look leaner sooner.
Calcium is the main nutrient for building strong bones. But, it also plays a role in weight loss.
If you suffer from borderline or high cholesterol from carrying around a little extra weight, adding more calcium to your diet will help you lower your cholesterol over time. As a bonus, because calcium helps lower your cholesterol level, you will also see a decrease in the number of triglycerides being used for fat storage in your body.
Adequate calcium in your diet helps your body remove excess fat from the blood stream. This in turn reduces the amount of total lipid being stored.
Additionally, supplementing your diet with calcium also allows your body to focus more resources on fat-burning. This is especially true when coupled with proper diet and exercise.
Within your intestines exists a complex microbiome (community of microorganisms) that helps regulate every step of your body’s nutrient digestion and utilization.
The problem is, poor diet can damage the microflora (ecosystem) present in your gut. This disrupts nutrient absorption.
Probiotics are microorganisms that benefit your body by enhancing intestinal health. They do so by help repair the damage to your intestinal microbiome. This is why they’re called good bacteria.
Adding probiotics to your diet will help you avoid the dreaded weight loss plateau. Research also suggests that it can also help you lose twice as much weight compared to those who don’t supplement probiotics.
This is because probiotic supplements stimulate weight loss by overpowering harmful microflora that contribute to obesity. And, they also help strengthen your intestinal wall.
For many years it has been well known that carnitine can help your heart, memory, and nerves. But, there’s more.
Carnitine supplements are beneficial to your weight loss goals because they help transform fatty acids into available energy during your workout. Thus, you’ll experience a noticeable increase in energy when you take carnitine supplementation. This will help you be more committed to your workouts. And, push yourself harder as well.
Supplementing with this amino acid can increase muscle mass. This helps speed up the fat loss results of your workouts. Carnitine supplements are especially beneficial for older individuals and those who have low muscle carnitine levels.
9. Apple Cider Vinegar
In recent year, apple cider vinegar, or ACV, has gotten a lot of attention. And, for good reason.
Apple cider vinegar a great way to help lower your blood sugar if you are diabetic. Additionally, it can boost your weight loss efforts.
Research shows that consuming 15 to 30 ml of apple cider vinegar daily helps you lose weight faster than you would without it. This is because ACV helps curb your appetite, lower your body weight, and cut body fat more efficiently.
10. Vitamin B12
Vitamin B12 is an essential part of any healthy diet. And, ensuring that you are getting enough of it is important to meeting your weight loss goals.
Often found in vitamin B complex supplements and multivitamins, vitamin B12 is a water-soluble vitamin that plays a crucial role in erythrocyte (red blood cell) formation, among many other functions.
As such, if your body lacks vitamin B12, you may feel lethargic and not have the energy to stick to your diet plan or workout. So, if you are deficient, taking a vitamin B12 supplement will replenish your energy to help you power through your next workouts.