5 vitamins and minerals that support weight loss

Have you ever experienced or heard stories about people who, despite an energy deficit, found it very difficult to lose weight, accompanied by a lack of energy, and were dissatisfied with the visual changes? Many people on a weight-loss diet focus only on calories and eating less. They do not pay attention to the quality and health value of the products they consume and whether they provide all the vitamins and minerals necessary for health.

1. What should you keep in mind?
2. Vitamin D3
3. Vitamin B6
4. Vitamin B12
5. Calcium
6. Iron
7. In conclusion

What should you keep in mind?

Many factors influence the pace of our weight loss, our well-being and energy levels, including the vitamins and minerals we consume. Ensuring a balanced energy intake, meeting our macronutrient requirements and focusing on healthy and varied meals can ensure that, despite fewer calories, our diet provides all the necessary nutrients.

Below are a few vitamins and minerals whose deficiencies can hinder the entire process of shaping your figure.

Vitamin D3

Vitamin D3, or cholecalciferol, also known as the sunshine vitamin, is theoretically produced by the body. However, in Poland, almost 90% of the population has a significant deficiency of this vitamin. This is because our climate zone and the fact that we work indoors during the day mean that only a small amount of sunlight can reach our skin and influence the natural production of D3.

Why is it so important in the process of weight reduction?

Cholecalciferol improves insulin sensitivity, which is particularly important for people at risk of diabetes or insulin resistance. In other words, it affects the body's carbohydrate metabolism. In addition, it is involved in the proper functioning of the thyroid gland, which, as we know, is extremely important in maintaining a healthy weight.

Vitamin D3 also has a beneficial effect on leptin levels, a hormone that signals satiety to the body. Studies show that vitamin D3 deficiency can slow down the metabolic rate and cause problems with maintaining body weight.

Vitamin B6

Vitamin B6, or riboflavin, belongs to a group of water-soluble compounds. We obtain it mainly from meat, fish, nuts and legume seeds. It is a precursor for over 160 enzymes in our body, which are involved, among other things, in the metabolism of amino acids from proteins, carbohydrates (participates in glycogenolysis and gluconeogenesis) and fats. It is involved in the production of dopamine, noradrenaline and serotonin, and affects the nervous system, our well-being and energy levels. In addition, it is involved in the production of red blood cells, and as we know, a poor diet can very often lead to anaemia.

Vitamin B12

Another B vitamin is cobalamin, which is mainly supplied by animal products, i.e. meat, fish, eggs and dairy products. Therefore, people who follow vegan diets are particularly at risk of deficiency. This risk even applies to people who have a normal-calorie diet and, in theory, consume an adequate amount of food.

This vitamin is involved in carbohydrate metabolism, more specifically in the conversion of complex sugars into glucose, which is the body's fuel. It also affects the proper functioning of the brain and nervous system, as it is essential for the production of very important neurotransmitters, which are responsible, among other things, for our emotional state, well-being and energy levels.

Calcium

Calcium is a mineral that we mainly obtain from dairy products. We usually associate it with healthy bones and teeth, but it is also very important in the weight loss process. Studies show that consuming the recommended amount of calcium is essential in the prevention and treatment of obesity, overweight and type 2 diabetes.

Calcium is involved in lipid metabolism and helps to lower blood insulin levels. In addition, it is very important for nerve conduction, and abnormal levels in the body can cause muscle cramps, especially during physical activity.

Iron

Iron deficiency is very common during weight loss. This is mainly due to insufficient consumption of foods rich in this element or inappropriate meal composition, which hinders the absorption of this component.

Iron is involved in the production of red blood cells, which are responsible for transporting oxygen to the tissues. In addition, it participates in cholesterol metabolism and supports liver function, more specifically the detoxification of harmful substances.

In conclusion

Above, we have listed compounds that have a significant impact on the rate of weight loss, energy levels and our well-being. However, in reality, every vitamin and mineral is involved in the weight loss process. If you want your weight loss diet to be effective, it is worth following the basic principles of healthy eating.

Firstly, an appropriate energy deficit must be selected. The fewer calories in the diet, the less food we consume and the greater the likelihood of deficiencies. The more restrictive the diet, the more attention we need to pay to the quality of the products we choose.

If we know that our diet may have certain shortcomings, it is worth including dietary supplements, more specifically vitamin and mineral complexes, which will prevent possible deficiencies. In the autumn and winter, it is also worth investing in vitamin D3, which is one of the few products recommended for use as a supplement by the Food and Nutrition Institute. When composing a diet and supplements, we should focus not only on those vitamins that can accelerate the entire weight loss process, but also on overall care for a healthy and balanced diet.