The Ultimate Guide on How to Use Vitamins for Weight Loss

vitamins for weight loss effervescent b vitamin tablet in water

Losing weight is a long, tough journey that requires dedication and perseverance. Using vitamins for weight loss can help aid your journey and get you the results you want faster.

Are you among the 45 million Americans who go on a diet each year?

If you’re trying (and failing) to lose those stubborn pounds, you’re not alone. Around the world, people spend a staggering $58 billion a year in dietary supplements and another $25 billion on vitamins.

With so many vitamins and weight loss supplements out there, how can you know which one will work for you? And what about using vitamins for weight loss?

In this post, we’ll discuss how you can use vitamins to lose weight (and which ones to choose). Read on to learn more!

Vitamins for Weight Loss: Do They Work?

In short, the answer is yes. Certain vitamins can help you slim down and drop those unwanted pounds.

But before you get excited about “magical” weight loss vitamins, let’s take a brief reality check.

If losing weight was as simple as taking vitamins, we’d all look like supermodels. Why would anyone bother going to the gym or eating well if they could get the same results from a daily pill?

Vitamins can help you lose weight–but it still requires a healthy lifestyle on your part. Taking all the vitamins in the world won’t make you lose weight if all you do is eat Big Macs and watch Netflix.

However, when combined with a healthy diet and regular exercise, certain vitamins can aid in your weight loss journey. Some are specially formulated to help your digestion and metabolism, which you can view here.

The 5 Best Vitamins for Weight Loss

So, you’re committed to a healthy lifestyle. Now you want to add some supplements and vitamins to help you lose weight.

Let’s look at five of the best ones to add to your daily diet.

1. B-Vitamins

If you want your metabolism to be up to speed, it’s essential to have enough B-vitamins in your diet.

What role do B-vitamins play in weight loss? They’re your body’s main source of fuel for metabolizing fats, proteins, and carbs. They’re the key to unlocking the energy stored in the food you eat.

Without enough B-vitamins, your energy levels will suffer. You may feel tired and sluggish during the day. The bad news is that this is a reflection of your sluggish metabolism too!

B-vitamins are also easily attainable from certain foods. Add these energy-boosting, vitamin-rich foods to your diet:

  • Lean meats
  • Whole grains
  • Lentils
  • Beans
  • Eggs
  • Dairy products
  • Bananas
  • Potatoes

There’s an array of supplements out there that include some (or all) of the B-vitamins you need.

You can also isolate certain vitamins you know you need, like B-6 or B-12. (If you’re not sure, ask your doctor to run a basic blood test to check your levels).

2. Vitamin D

Did you know that a shocking 85% of us are Vitamin D deficient? Aside from the numerous health problems that this can produce, it can also make it very difficult for you to lose weight.

The easiest and most natural source of Vitamin D comes from the sun. Unfortunately, our modern lifestyle limits the amount of time most of us can spend outside. Some of us also live in very cold or cloudy climates.

What’s the solution? Taking a daily supplement of Vitamin D can do wonders for your health–and your waistline. One study found that post-menopausal women who supplemented with Vitamin D lost more weight than those who didn’t.

Be sure to include these Vitamin-D rich foods in your diet:

  • Fortified milk and yogurt
  • Fortified grains and cereals
  • Egg yolks
  • Salmon
  • Tuna
  • Sardines
  • Cod liver oil

Bonus tip: If possible, increase the amount of time you spend outdoors (but don’t forget sunscreen).

3. Omega-3 Fatty Acids

While we’re talking about fatty fish, let’s discuss Omega-3s.

Found in fish oil, nuts, seeds, and seaweed, these fatty acids do wonderful things for your body.

They’re a great supplement to add to any healthy lifestyle plan–and they can also help you lose weight.

How so? One study found that people with a diet rich in Omega-3s felt fuller longer (and ate less overall) than those who didn’t. So if you struggle to control or satiate your appetite, Omega 3s could help you keep it in check.

Get your daily dose of fatty acids from these foods:

  • Salmon
  • Trout
  • Mackerel
  • Shellfish
  • Tuna
  • Walnuts
  • Seeds

Adding these foods to your diet is a great start. But you should also consider an Omega-3 supplement (such as fish oil) to reap the most benefits.

4. Green Tea

While not technically a vitamin, green tea (and green tea supplements) have long been used to aid in weight loss.

What makes green tea so effective? It increases energy and fat oxidation, while at the same time limiting fat absorption. It also contains powerful antioxidants called catechins that boost energy levels and rev up your metabolism.

Studies show that it’s beneficial for losing weight or maintaining a healthy weight.

5. Probiotics

Did you know that the gut bacteria of an overweight person are completely different than the bacteria in a person of healthy weight?

If your gut isn’t healthy, you’ll have a hard time losing weight. In fact, one study found that a probiotic supplement made a significant difference in weight loss results for obese women.

Add some Greek yogurt to your diet, and try to include fermented foods like kimchi or sauerkraut. A daily supplement containing at least 50 billion units of probiotics will also make a world of difference.

Using Vitamins for Weight Loss: Final Thoughts

So, what’s the takeaway? Are there really vitamins that help you lose weight?

The answer is yes. Adding some or all of these vitamins for weight loss to your daily diet can help you get the results you want.

Keep in mind, though, that there’s no “magic” weight loss vitamin out there. Vitamins can help you to slim down, but you still need to pair your supplements with a balanced diet and healthy lifestyle.

Wondering how to go about burning more fat while building more muscle? Check out our recent post on how to lose weight fast–and keep it off!