Did you know that vitamins can play a significant role in helping you lose weight? Are you a woman looking to shed some kilos and manage your weight? If yes, then this article is just what you need to read. There are vitamins and minerals that help to increase metabolism and preserve your weight. These vitamins for weight loss for females are a boon if you know why and how to incorporate them into your daily diet.
We all are aware that a healthy balanced diet will provide entire nourishment to the body but if your diet is limited, the nutritional lacuna can be compensated by women’s vitamins for weight loss. When it comes to weight loss, you cannot depend on all vitamins and minerals equally.
Minerals and Vitamins for Weight Loss for Females
Following are the vitamins and minerals that aid the weight loss process. Read on to find out which one is better at helping you shed off weight rapidly and maintain it for the future.
1. B Vitamins
These vitamins accelerate your weight loss process by boosting your metabolic rate. The main role of the B vitamins is to help your body absorb and digest fats, proteins, and carbohydrates. The body cells convert carbohydrates into energy because of the presence of Vitamin B1 (Thiamin). In simple words, higher levels of these vitamins will help the body’s metabolism to function at its optimum level. The presence of these vitamins quickens the shedding of weight.
Following B vitamins are the best women’s vitamins for energy and weight loss:
- B12 Cobalamin
- B9 Folate
- B7 Biotin
- B6 Pyridoxine
- B5 Pantothenic acid
- B3 Niacin
- B2 Riboflavin
- B1 Thiamine
Food Sources:
- Bananas
- Lentils
- Eggs
- Potatoes
- Milk
- Beans
- Whole Grains
- Lean Meat
Since B12 isn’t found in plant protein, people who follow a vegan diet won’t get much of this vitamin from normal plant food. This can be obtained from Vitamin B supplements, popularly known as vitamin B-complex. These vitamins are the best women’s vitamins for energy and weight loss.
2. Vitamin D
Vitamin D plays an important role in building strong immunity. Sun is a good source of Vitamin D. Due to the indoor lifestyle, people are not able to get the maximum levels of sunlight. It is difficult to achieve Vitamin D from food sources, so Vitamin D supplementation is often required to combat its deficiency.
According to some studies, moderate levels of Vitamin D helps to fight depression. Researchers have observed low levels of Vitamin D in obese people. However, the association of Vitamin D with weight loss is not clear. There were findings in the year 2011, where people took calcium and Vitamin D. They saw a substantial abdomen fat loss as compared to those who did not take these supplements.
Food Sources:
- Egg Yolk
- Sardines
- Salmon
- Cod liver oil
- Fortified cereals, yoghurt, and milk
Supplementing the above food sources with Vitamin D capsules will work wonders.
3. Magnesium
It helps to convert food into energy. It is responsible for a lot of biochemical reactions present in the body. Magnesium intake helps control blood sugar levels, maintain the strength of bones and muscles, and stabilise blood pressure. This mineral also contributes to the healthy functioning of the nervous system.
Food Sources:
- Legumes
- Seeds
- Nuts
- Green Leafy Vegetables
- Legumes
If you are on a diet and want to replenish your lost energy, you can pick a handful of nuts to energise yourself. Remember, moderation is the key, as nuts are high in calories. Moreover, high doses of magnesium from medicines or supplements could result in diarrhoea.
4. Iron
Iron plays an essential part in the production of red blood cells. It aids in transferring oxygen to various parts of the body. This, in turn, helps it to burn fat. Women who suffer from heavy bleeding during menstruation tend to have lower levels of iron. Deficiency of iron leads to physical lethargy. If you think you have a significantly lower level of iron, then get yourself tested and you must talk to your doctor about iron supplements.
Other signs of iron deficiency include shortness of breath, fragile nails, sallow skin, and giddiness.
Food Sources:
- Green Leafy Vegetables like Spinach
- Shellfish
- Lean meats
- Beans
- Dried Apricots
If you are a vegetarian, then there is a probability that you might be deficient in iron. This is because the body absorbs iron better from meat than from plant-based food. So, if you eat iron-rich food with Vitamin C like tomatoes, it is possible that your body will absorb iron in a much higher proportion.
Iron supplements should be coupled with fibres, as they tend to constipate
Non-Effective Women’s Vitamins for Weight Loss
There is an extensive list of supplements that claim to speed up the metabolism in the body. There is, however, no proven evidence on these types of affirmations. Following are a few supplements that have no proof to substantiate their role in losing weight:
- Garcinia Cambogia
- Chromium Picolinate
- Conjugated Linoleic Acid
- Bitter Orange
- Forskolin
- Carnitine
Time to Have a Dialogue with Your Doctor
When you think of popping vitamins supplements to burn that fat, you should consider speaking to your healthcare professional about the hidden risks involved. Doctors generally advise natural sources of vitamins for weight loss for females.
This is especially true for people who have lifestyle diseases like hypertension, diabetes, etc. or are breastfeeding, pregnant, etc.
Check that the medical supplement that you are taking should have no side effects. If you are thinking of increasing your supplement intake because you are feeling weak or experiencing low levels of energy, please speak to your doctor. This can be something more that the vitamin supplements can’t determine
Conclusion
Vitamins and mineral supplements can uplift your mood, reduce your anxiety levels, and minimise fatigue. Food is the natural source to get vitamins for weight loss for females.
These supplements can act as a catalyst to lose weight. They cannot be the sole factor that aids in burning calories. These supplements can fill the nutritional void. The primary source of vitamins and minerals, however, remains food and fruits.
The expiry date of these supplements should be taken into account, failing which the supplement’s efficacy will be reduced and may lead to other risks.
