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Vitamins & Weight Loss

Weight loss diets and the pressure of trying to change habits and be disciplined can put your mind and body under a lot of stress. In times like these, it is more important than ever to make sure that your body is getting the nutrients it needs. But which vitamins are best to take when losing weight, and can any possibly add to your weight loss efforts?

  1. B Vitamins

    • B vitamins top the list of vitamins all dieters should be sure to get enough of. Vitamin B2 (riboflavin), B3 (niacin), B5 (panthotonic acid) and B6 (pyridoxine) are all involved in proper thyroid function, which affects the metabolism. They also affect the regulation of blood sugar and help supply energy to the cells. Vitamin B5 is part of the process of the body's utilization of fat.

    Zinc

    • Zinc is used by Vitamin B6 to aid in the production of enzymes used in the digestion of food. In combination with vitamins A and E, it manufactures the thyroid hormones. There is also evidence that zinc enhances appetite control and maintains smell and taste.

    Chromium

    • Chromium is necessary for sugar metabolism and assists insulin in regulating sugar levels in the blood. Without proper blood sugar levels, more of your food may be stored as fat because your food is not being efficiently used as fuel. Chromium also serves to control fat and cholesterol levels in the blood.

    Chromium and Weight Loss

    • Chromium has been widely studied for its possible role in promoting weight loss. M.C. Nachtigal and his coauthors, in a study published in the October 2005 issue of The Journal of Alternative and Complementary Medicine, found in their results that "with chromium, weight gain in the past 10 years for obese men was 11.7 lb for no use, 6.1 lb for <150 µg/day, and a weight loss of 3.1 lb for ≥150 µg/day. Among obese women, weight gain was 14.1 lb, 7.9 lb, and 3.2 lb for the three groups respectively." Other studies have shown a correlation between consuming chromium supplements and enhanced weight loss.

    B Vitamins and Weight Loss

    • In addition to the data on chromium, the researchers in this study also found enough data to suggest that a shortage of B vitamins in the diet may cause people to eat in excess. Supplementing B6 and B12 in the diet could lead to a suppressed appetite and a lower intake of calories.

    Vitamin Sources

    • The best way to supplement the nutrients in your diet is by choosing and eating foods rich in all the nutrients you need. Multivitamins and supplements are helpful, but should never be a replacement for a healthy diet.

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