What vitamins and minerals should you not miss during weight loss?

Experts agree that eating healthy, cutting calories, and increasing physical activity are the best ways to lose weight and keep it off long-term. However, many people still turn to vitamins and supplements to help them lose weight.

8 loại vitamin và thực phẩm bổ sung giúp giảm cân - Ảnh 1. — About 15% of people have tried weight loss pills and supplements in their lifetime - Photo: Shutterstock

According to AOL, the multibillion-dollar weight loss industry offers products ranging from diet pills and supplements to weight loss smoothies and protein bars, all promising weight loss. However, these products may not be as effective as advertised.

Not many products actually help with weight loss

Part of that is because weight-loss supplements and vitamins aren't as strictly regulated as you might think. The U.S. Food and Drug Administration monitors weight-loss supplements, sometimes pulling harmful products off the market. However, they don't formally approve vitamins and supplements for specific purposes, including weight loss.

So if you see a vitamin or supplement advertised as having the ability to help burn fat or lose weight, think twice before believing these claims.

If you are deficient in nutrients, certain supplements can help boost your metabolism, reduce body fat, improve overall health, and help you lose weight. These products work best when combined with other lifestyle choices, such as eating a healthy diet and engaging in physical activity.

What to eat and drink to lose weight naturally?

Most supplements that can be used as part of an effective weight loss plan are natural, meaning you can get them from natural foods. If you eat a balanced diet, you are probably already getting enough of these nutrients.

But some people may be deficient. So supplementing with the nutrient can help boost your metabolism and burn calories more efficiently, not to mention improve overall body function.

Vitamin B12

Vitamin B12 supports many important processes in the body, including central nervous system function and red blood cell production. It also plays an important role in energy metabolism and is sometimes used by athletes to increase endurance.

Vitamin B12 deficiency is common, especially in people who do not consume animal products – the main food source of B12. People at risk of B12 deficiency also include the elderly, people with anemia or digestive disorders, and people who have had stomach surgery.

There is currently no evidence that B12 supplementation will boost metabolism if you are not deficient. However, people who are deficient in vitamin B12 may see an improvement in metabolism.

Vitamin D

Vitamin D is found in a few foods, such as fatty fish and fish liver oil. You can also get vitamin D through exposure to sunlight. Vitamin D helps many processes in the body, such as building bones and reducing inflammation, and it also plays an important role in processing sugar.

If you're wondering which vitamins help lose belly fat, you might want to add vitamin D to your list — some people consider vitamin D a fat burner.

For example, a study published in The American Journal of Clinical Nutrition found that vitamin D and calcium supplements may reduce belly fat in overweight and obese people.

Calcium

Calcium is an abundant mineral in the body. Although calcium deficiency is rare, certain groups are at risk, including postmenopausal women, the elderly, people who do not consume dairy products because of allergies or dietary preferences, people with a history of eating disorders, and adolescents.

Calcium helps build strong bones and teeth, plays an important role in the circulatory and nervous systems, and regulates hormones. Calcium also helps regulate metabolism and plays a role in weight management.

One study found that adding calcium and vitamin D supplements to a reduced-calorie diet may increase fat loss in people who consumed less calcium than those who simply reduced their calories.

Magnesium

Magnesium, found in nuts, whole grains, and green leafy vegetables, helps regulate the nervous system, muscles, blood pressure, and blood sugar. Research shows that magnesium supplementation can help some people reduce their BMI and waist circumference.

Green tea extract

Green tea isn't a vitamin, but it's one of the few weight loss supplements that has research to back it up. Green tea contains catechins and caffeine, which can help boost metabolism and suppress appetite.

Fiber

Fiber can help you lose weight by making you feel fuller for longer. Soluble fiber creates a "gel"-like substance in your stomach, slowing down digestion.