When it comes to losing weight, most of us often think of eating less or exercising more. But in reality, the weight loss journey depends a lot on how your body processes and uses energy. Behind the weight numbers is the smooth functioning of the metabolism, hormones, and even small but extremely important micronutrients. That is vitamins and minerals. If you lack a few of these “pieces”, your weight loss process can slow down or even stop, no matter how hard you try.
What essential vitamins help you lose weight?
Here are 5 essential vitamins and minerals that can help you achieve your weight loss goals:
1. Vitamin B
B vitamins are like a bridge that helps the body convert food into usable energy. They are directly involved in the metabolism of sugar, fat, and protein. When your B vitamins are at optimal levels, you’ll feel more energetic, your workouts will be more effective, and your body will be less likely to store excess fat.
Some studies have shown that higher levels of vitamins B1, B2, B6, and B9 may be associated with smaller waistlines and less visceral fat, especially in middle-aged and older adults. This suggests that B vitamins not only play a supporting role, but also help regulate how the body distributes fat.
B vitamins are found in meat, fish, eggs, milk, green leafy vegetables, and beans. Vitamin B12, in particular, is almost exclusively found in animal foods, so vegetarians should consider supplementing it with fortified milk or cereals. Because this is a water-soluble vitamin, it’s difficult for the body to store, so you need to get it regularly through food or supplements.
2. Vitamin D
Vitamin D is best known for its role in bones and joints, but few people realize that it also has a direct impact on weight. Vitamin D participates in regulating the formation of fat cells, reducing inflammation and improving fat metabolism. Another important point is that vitamin D helps increase insulin sensitivity, helping to control blood sugar levels and prevent excess fat storage.
In addition, vitamin D also supports muscle development. Muscle is the body’s calorie-burning machine, the more muscle, the more efficiently you burn energy. Therefore, a lack of vitamin D can slow down the weight loss process, even if your diet and exercise regimen remain the same.
You can supplement vitamin D naturally by sunbathing for about 10–20 minutes a few times a week. Foods rich in vitamin D include fatty fish, egg yolks, beef liver, fortified milk and mushrooms.
3. Vitamin C
Vitamin C is known as an immune “protector”, but it also plays an important role in weight control. As a powerful antioxidant, vitamin C helps eliminate harmful free radicals and reduce inflammation. This helps support weight loss more effectively.
In addition, vitamin C also supports the production of serotonin, helping you feel comfortable and control your appetite. When you lack vitamin C, you can easily fall into a state of fatigue, crave sweets or eat emotionally, thereby increasing the risk of weight gain.
Oranges, lemons, strawberries, bell peppers, broccoli or tomatoes are all great sources of vitamin C. Because vitamin C is water-soluble and easily destroyed by heat, it is best to eat fresh fruits and vegetables or lightly processed to retain the most nutrients.
4. Magnesium
Magnesium is a mineral that participates in more than 300 biological reactions in the body. For weight loss, magnesium is especially important because it helps control blood sugar levels and improve sleep quality.
People with magnesium deficiency are prone to blood sugar disorders, cravings for sweets and difficulty controlling their diet. In addition, poor sleep also increases the hormone ghrelin (hunger hormone) and reduces leptin (fullness hormone), causing uncontrolled eating. Thanks to its ability to support nerve relaxation, magnesium helps you sleep better, thereby indirectly supporting weight loss.
You can find magnesium in nuts, beans, green vegetables, whole grains and some types of fish. People with digestive disorders or who are taking diuretics or antibiotics are often prone to magnesium deficiency, in which case supplementation in pill form or intravenous infusion can be considered under the guidance of a doctor.
5. Zinc
Zinc is not only essential for the immune system and wound healing, but also plays an important role in regulating hormones, especially insulin. Zinc helps control blood sugar levels, reduce cravings and help the body use energy more efficiently.
Some studies show that zinc supplementation can improve insulin sensitivity, helping the body reduce the risk of fat storage. In addition, zinc is also involved in the production of the hormone leptin, which helps you limit overeating.
Oysters, beef, turkey, crab, shrimp and cheese are the richest sources of zinc. Vegetarians can supplement from pumpkin seeds, lentils, whole grains, but because phytate in plants reduces zinc absorption, sometimes additional supplementation is needed to ensure adequate daily needs.
