Multivitamins are a great way to ensure you are getting enough of the vitamins and minerals your body needs. But can they actually help you lose weight? We checked it out.
How To Lose Weight
If you want to slim down, you need to burn more calories than you take in. This is why you always hear about diet and exercise. Of course, everyone looks for an edge, so they can lose weight faster and keep it off with less effort.
Many turn to “fat burning” pills for that weight-loss edge. This type of supplement supposedly increases metabolism. Some are bunk. Some are actually dangerous. The ones that do work are usually loaded with caffeine and carry side effects like nausea, dizziness and insomnia. And when you stop taking them, you will probably gain back all the weight you lost. This is called the “rebound effect.”
Don’t forget: quick results often cause disappointment later.
What About Multivitamins For Weight Loss?
We get this question a lot on our social media channels, so we went ahead and checked out the facts.
We found that taking a multivitamin every day can indeed help with weight loss. Simply put, your body functions better when it has all of the nutrients it needs, and a well-functioning body can lose weight more efficiently. Not just that, but when your body has all the nutrients it needs, you won’t even have those crazy cravings.
Specific vitamins and minerals also have their own unique benefits when it comes to shedding pounds.
First, let’s look at some of the individual vitamins and minerals that make multivitamins useful for weight loss.
These vitamins can help you lose weight three ways.
They help turn food into energy. Food that burns as fuel does not have a chance to turn into fat, and that fuel will help you exercise, so this is a double benefit.
B vitamins help your body and mind cope with stress and anxiety. Some research shows that they may help ease depression. This could be caused by the energy boost, but none of the studies we reviewed showed exactly why B vitamins may improve mood.
Vitamin D and Calcium
Research by the University Hospital of North Norway shows a link between obesity and vitamin D deficiency.
Vitamin D is necessary for your body to absorb calcium, which is important for weight loss. A study found that compared with low-calcium diets, mice on high-calcium diets show reduced lipogenesis, increased lipolysis and thermogenesis. Thermogenesis is the process of heat production in organisms, in other words, it causes a slight rise in core temperature. This should be familiar to anyone who has looked into fat burners. The difference is that the combination of vitamin D and calcium works.
Another reason to quit smoking: Smoking has been shown to lower blood levels of vitamin D.
Here is another mineral that helps to convert food into energy. It also works together with calcium to maintain normal muscle function, which is important for metabolism and the energy you need to exercise.
Magnesium supports enzyme functions that control glucose levels. Magnesium deficiency has been found to be associated with insulin resistance that may lead to increased fat accumulation, and hinder fat-loss.
This is not a complete list of vitamins that help with weight loss. It is important to make sure you get all of the nutrients your body needs if you want to drop some pounds. Multivitamins are important for both weight loss and general good health.
These are the most important minerals that you should look for in your multivitamin complex, but this list is far from complete. We could go on and on about the importance of each individual vitamin and mineral, but the daily requirements are really easy to cover, if you choose a quality multivitamin supplement.
One more trick to boost your weight loss efforts…
As we mentioned in the beginning of this article, we found one specific supplement which really stood out as a great metabolism booster… and this is Omega 3.
The University of South Australia conducted an interesting study that showed Omega 3 can help obese people lose weight. In fact, the group in the study that was given omega 3 lost an average of a little over four pounds in three weeks as opposed to no substantial weight loss for the control group.
It is thought to work mainly by boosting metabolism, since Omega 3 encourages the body to use fat as an energy source. As an added bonus, it may increase blood flow to the muscles during exercise, and – as you already know – more blood flow means more energy. More energy means more calories are burned.
For a general rule of thumb, you should take between 1.000 to 3.000 mg of fish oil per day.
Are Multivitamins For Everyone?
If you are under a doctor’s care for any health problems, it may be a good idea to consult with him before starting to take anything. This includes even multivitamins.
Even though iron can help you lose weight, you may need a multivitamin without iron. The University of California points out that men and postmenopausal women usually do not need iron supplements.
Also, taking too much iron can mask the symptoms of anemia and diabetes. Did you know that?
That’s why it is important to consult with your doctor before making any major decisions that may impact your health, even in a good way. Generally speaking, taking a multivitamin every day is a good idea for all adults.
The Final Word
Multivitamins are carefully formulated to make sure that you get the nutrients you need but don’t get from your diet. You have to give your body what it needs to work (especially if you want to lose weight).
Many products claim to be able to just melt fat off your body. Trust us, they rarely work. Diet and exercise works.
Multivitamins help your body do what it needs to do to be healthy. But you can’t just take a pill every day and expect to shed body weight. You have to make healthy lifestyle and food choices, and get enough exercise. Multivitamins and omega 3 can give you the edge you want to lose weight and keep it off.
Check out our comprehensive guide for healthy eating, if you’d like to learn more about the basics of forming a healthy lifestyle.