Weight loss is one of those struggles that need patience, consistency and belief. Although workout can help to burn extra fats, people still need to consume a few vitamins for better results. They have to take enough vitamins that can keep the body in good condition as well as efficient enough to lose weight quickly. A balanced diet with ample supply of minerals and vitamins is the key to keeping metabolism result-oriented.
People just have to find out if their metabolism is working properly or not. In case something is wrong with the metabolic rate, results would not turn out as they should. Don’t think that there is no way to make things work in the right direction. All people have to do is to take a few vitamin supplements in rder to boost metabolism. However, this supplementation needs expert assistance instead of making selections on their own. So, what are the possible options available to get the job done? What are the types of vitamins to increase metabolism? Let’s find out.
Best Vitamins to Increase Metabolism and Burn Fat1.
There are numerous types of B vitamins that hold significance for body’s metabolism:
- B-1: Thiamine
- B-2: Riboflavin
- B-3: Niacin
- B-5: Pantothenic Acid
- B-6: Pyridoxine
- B-7: Biotin
- B-9: Folic Acid
- B-12: Cobalamin
B vitamins have proven results on improving the metabolic rate. They are responsible to metabolize proteins, fats and carbohydrates while allow body organs to use stored energy for different purposes. For instance, thiamine is efficient to generate energy from carbohydrates. People should have to maintain the right balance among all vitamins. It is essential to avoid their deficiencies because they might end up slowing down the weight loss process. So, the key is to add the following sources of B vitamins in the diet:
- Whole grains
- Lean meat
If someone is following a vegan diet, it would be difficult for him/her to get vitamin B-12 because it is not available in any plant product. Therefore, the only source available is dietary supplements that have 8 B vitamins known as B complex.
2. Vitamin D
The next effective vitamin to speed up metabolism is vitamin D that is immensely available from the sun. But nowadays, people used to spend most of their day inside. They either don’t like to go out or live in a place where there is not much sunlight. What they do not realize is that vitamin D is important to strengthen the immune system.
If a person is deficient of vitamin D, he/she may also have obesity, which also decreases serum vitamin D than normal. There are many evidences of indirect relationship between metabolism and vitamin D. But, people couldn’t expect to see the exact role. One research proved that when obese adults take vitamin D and calcium supplements, they lose more stomach fat.
Apart from the sun, below are some more fortified food sources to take vitamin D from:
- Egg yolk
- Cod liver oil
- Fortified cereals
- Fortified yogurt and milk
No doubt, it’s not possible to receive ample supply of vitamin D naturally. People have to supplement their bodies to prevent depression. Though, they can maintain an effective diet for better health. Also, experts recommend to apply sunscreen before going out to protect the skin from harmful effects.
Iron is one of the important vitamins to increase metabolism and strengthen the body. It carries oxygen to the body cells and ensures fat burn over time. Keep in mind that iron deficiency leads to anemia whose symptoms include weakness, low energy and fatigue. Iron deficiency also causes athletic performance and physical endurance. People can eat the following natural items to let their body use and store sufficient iron:
- Lean meats
Here, people should understand one thing that the body is more inclined towards the iron type coming from meat. It absorbs iron more quickly and efficiently than those from plant-based sources. So, if someone wants to avoid eating meat, it is crucial to find a source that provides the same level of iron.
In order to improve absorption, experts suggest to take iron-rich foods with vitamin-C, such as tomatoes or strawberries. For women, who experience heavy menstrual cycles, it is important to take great care of their iron level. They are at high risk of iron deficiency and need doctor’s assistance to handle the situation. Also, if the body doesn’t accept iron supplements so easily, people have to either take them with extra fiber or in-between food. It would help to avoid constipation.
The next famous type of vitamins to increase metabolism and weight loss is magnesium. It works as a cofactor n over 300 enzyme systems that are responsible for the following bodily reactions:
- Regulating blood pressure
- Maintaining smooth performance of the nervous system
- Controlling blood glucose
- Bone strength
As far as the sources of magnesium are concerned, people should eat:
- Green leafy veggies such as spinach
While on diet, nutritionists recommend to eat a handful of nuts in order to ensure quick energy boost for the day. Just be sure to take the recommended quantity and avoid overeating as it may also add up extra calories. Studies have shown that there are quite limited sources of magnesium and therefore, people have to go for their supplements. However, don’t take high doses as they may cause diarrhea.
5. Green Tea Extract
Green tea extract is among the effective foods that speed up metabolism. Although it is not a mineral or vitamin, it is still worth the second look. It is responsible to active energy expenditure, fat production and oxidation along with its absorption. Its extract contains amazing flavonoids antioxidants called catechins as well as caffeine for better overall health.
In summation, it can be said that there are numerous vitamins to increase metabolism and ensure weight loss. People just have to know what vitamins and minerals they should take to improve their body’s ability to burn extra fat.