Vitamins That Help With Weight Loss

Contents

Experts agree that the basis for long-term weight loss is following an overall healthy eating pattern, reducing caloric intake, and participating in physical activity.

A Guide To The Top Weight Loss Supplements

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What Are Weight Loss Supplements?
Are Weight Loss Supplements Regulated by the FDA?
How Effective Are Supplements for Weight Loss?
What Types of Vitamins and Supplements Can Help With Weight Loss?
When to See a Doctor

Weight loss is a common goal for many as increasingly sedentary lifestyles and highly palatable, calorie-dense foods can make maintaining a healthy weight challenging. The Centers for Disease Control and Prevention (CDC) notes that achieving healthy weight loss should encompass a lifestyle including wholesome, nutrient-dense foods, plenty of movement and stress management. Still, many people turn to supplements hoping for an extra weight loss boost.

Many over-the-counter weight loss supplements, however, lack high-quality, clinical studies on their efficacy, are ineffective and may even be unsafe, according to a 2022 review in the AMA Journal of Ethics [1] Manore MM, Patton-Lopez M. Should Clinicians Ever Recommend Supplements to Patients Trying to Lose Weight?. AMA J Ethics. 2022;24(5):E345-E352. .

The good news is that in addition to a healthy diet and exercise, there are several vitamins and nutrients that, when taken as a supplement, may support healthy weight loss. Here’s what you need to know.

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What Are Weight Loss Supplements?

Weight loss supplements are manufactured products, usually in pill, powder, capsule or liquid form, that are meant to be added to your diet to aid weight loss. Common ways that weight loss supplements may claim to work include improving carbohydrate metabolism, increasing fat-burning or energy expenditure and reducing feelings of hunger.

Other weight loss supplements include those that help indirectly by claiming to support your overall health and energy levels and warding off some common effects of dieting, such as fatigue, cravings and potential nutrient deficiencies. Some may include up to a dozen ingredients, ranging from herbs to minerals.

Keep in mind that over-the-counter weight loss supplements are not the same as prescription medications designed to treat people with obesity, known as anti-obesity medications. These medications can be part of the treatment plan for obesity, notes the Obesity Medicine Association, and their safety and efficacy is backed by randomized, clinical trials.

Are Weight Loss Supplements Regulated by the FDA?

Over-the-counter weight loss supplements are not regulated by the Food and Drug Administration (FDA) as drugs, and do not require premarket review or approval by the FDA, instead placing the responsibility on the supplement manufacturers to ensure that their products are safe and the claims made are truthful and not misleading.

Adarsh Gupta, D.O., director of Valley Forge Weight Management Center in Norristown, Pennsylvania notes that weight loss supplements—which may include over-the-counter medication, herbs and other products that claim weight loss— should be used cautiously. “It is very important for everyone to understand that these supplements are not approved by the FDA,” he says. “The only restrictions that are placed on the supplement is that the supplements cannot claim to cure a disease.”

How Effective Are Supplements for Weight Loss?

While there have been studies and bodies of research that have looked into the efficacy of weight loss supplements, most are of low quality, notes a 2020 review in Nutrients [2] Watanabe M, Risi R, Masi D, et al. Current evidence to propose different food supplements for weight loss: a comprehensive review. Nutrients. 2020;12(9):2873. Accessed 01/16/2023. . The National Institutes of Health’s Office on Dietary Supplements also states that not only is there a lack of quality research on the efficacy of over-the-counter weight loss supplements, the research that is available on their efficacy often consists of limited data from animal laboratory studies (rather than human clinical trials).

“In almost all cases, additional research is needed to fully understand the safety and/or efficacy of a particular ingredient but some may include ingredients that interfere with certain medications,” states the organization on its website.

Building and maintaining a healthy lifestyle should be the core of any weight loss program, according to Dr. Gupta. “No one can achieve sustainable weight loss without breaking bad habits and developing healthy habits,” he says. There is also no ‘one-size-fits-all’ approach to dieting. This should be personalized to each individual based on their daily routine, eating habits and food preferences.”

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What Types of Vitamins and Supplements Can Help With Weight Loss?

Many vitamins and minerals play a role in supporting a healthy weight. If you eat a well-balanced, nutritious diet, you likely get all the vitamins, minerals and nutrients you need.

“However, in today’s busy life, most people end up eating similar kinds of food again and again and do not get a well-balanced nutritious meal,” says Dr. Gupta.

Here’s what to focus on, according to experts.

Multivitamins

For the general population, registered dietitian Maryann Walsh, owner of Nutrition Counseling in Palm Beach, Florida recommends a quality multivitamin, which can provide important minerals.

Magnesium

Another critical nutrient that plays a role in maintaining a healthy weight is magnesium, according to Ashley Kitchens, owner and registered dietitian nutritionist at Plant Centered Nutrition in Durham, North Carolina. “Magnesium deficiency can weaken your body’s ability to utilize sugar (glucose) for energy,” she says.

A systematic review in Critical Reviews in Food Science and Nutrition found a reduction in body mass index (BMI) after magnesium supplementation, as well as a reduction in body weight and waist circumference for certain subgroups, including people with insulin resistance related disorders, hypertension, obesity and magnesium deficiency [3] Askari M, Mozaffari H, Jafari A, Ghanbari M, Darooghegi Mofrad M. The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition. 2021;61(17):2921-2937. .

Many U.S. adults do not get the recommended amounts of magnesium through food and beverages, according to the National Institutes of Health. “If you’re low in one nutrient, this may affect other nutrients,” says Kitchens. “For example, low magnesium levels may inhibit vitamin D’s ability to function properly.” Magnesium is also essential for protein synthesis and energy production. Speak with your doctor about whether you may benefit from a magnesium supplement.

B Vitamins

B vitamins can support a healthy weight balance due to their role in energy production. “Vitamin B3 (niacin) can play an important role in helping the body break down carbohydrates and convert them into energy,” says Kitchens.

Some research suggests a link between low vitamin B12 levels and extra weight and obesity, while other findings are mixed [4] Baltaci D, Kutlucan A, Turker Y, et al. Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome, and body fat composition; primary care-based studyMed Glas (Zenica). 2013;10(2):203-210. 5 liai Araghi S, Braun KVE, van der Velde N, et al. B-vitamins and body composition: integrating observational and experimental evidence from the B-PROOF study. Eur J Nutr. 2020;59(3):1253-1262. . Med Glas (Zenica). 2013;10(2):203-210. [5] liai Araghi S, Braun KVE, van der Velde N, et al. B-vitamins and body composition: integrating observational and experimental evidence from the B-PROOF study. Eur J Nutr. 2020;59(3):1253-1262. . High doses of vitamin B3 and vitamin B1, however, have also been linked to insulin resistance, so be cautious in your consumption—and always talk with your doctor first.

Protein Powder

Protein helps promote weight loss in a few ways: you burn more calories digesting it, it helps you stay full for longer and it supports metabolically active lean muscle. “Because proteins are complex, it takes your body longer to break them down,” says Kitchens. This means that your body uses more energy to break down protein than it does for fat or carbs. Increasing the protein ratio in your diet may add a slight extra calorie burn to your day.

Protein shakes may also help with weight loss because they can reduce hunger and keep you satisfied for longer. “Including protein at every meal and snack can help you feel full and satiated,” says Kitchens.

Lastly, lean muscle mass is more metabolically active than fat mass, so aside from strength training, you want to take in adequate nutrients for lean muscle growth to help burn calories, even at rest.

“If you struggle to incorporate enough protein into your diet through food, this is where supplementing with a protein powder could come in handy, to again, help nourish our muscles and maintain that metabolically active lean muscle mass,” says Walsh.

Fiber

Fiber provides numerous health benefits, including supporting a healthy weight. “Focusing on eating 30 grams of fiber per day can help support weight loss and help improve your body’s response to insulin,” explains Kitchens. “This can work just as effectively as popular, complex diets that restrict certain foods, food groups or have you follow a strict set of rules,” she adds.

Fiber may help you feel full for longer, meaning you might be more likely to resist snacking—and the extra calories that can come with it. While fiber is available in many foods, you can also opt for a fiber supplement.

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5 Vitamins and Minerals to Boost Your Metabolism and Promote Weight Loss

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Losing weight isn’t as easy as popping a few magical pills. However, there are a few vitamins and minerals you can take to ensure your body is functioning as efficiently as possible for weight loss.

A well-balanced diet can fulfill most of your nutrient needs. But if you’re on a limited diet, adding a few safe vitamin supplements could provide the extra boost you need to stay on track with your healthy weight loss regimen.

When it comes to weight loss, not all vitamins and minerals are created equal. Read on to find out which ones can help you shed excess weight and keep it off.

The B vitamins include:

thiamine (B-1)
riboflavin (B-2)
niacin (B-3)
pantothenic acid (B-5)
pyridoxine (B-6)
biotin (B-7)
folate (B-9)
cobalamin (B-12)

These vitamins are essential for a fully functioning metabolism. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins, and fats, and to use the stored energy in food.

Thiamine (B-1), for example, helps the body cells convert carbohydrates into energy. In other words, low levels of one or more of these vitamins means your metabolism won’t be functioning at its best. This makes losing weight even harder.

Food sources: You can find B vitamins in a range of foods. Good sources include:

Cobalamin (B-12) isn’t found in any plant products, so it’s difficult for someone following a vegan diet to get enough.

Tip: In general, dietary supplements containing all eight B vitamins are known as B-complex vitamins. They can easily be found in stores or online.

Try it: Shop for vitamin B supplements.

Vitamin D is critical to a healthy immune system.

Your body can get all the vitamin D it needs courtesy of the sun. Yet most people today spend too much time indoors, or they live in climates where the sun doesn’t always shine.

Getting enough vitamin D from food is difficult, so supplements are often recommended. Adequate levels of vitamin D may also help prevent depression, according to some research. A positive attitude is also fundamental for an effective diet.

Researchers have noticed lower-than-normal levels of serum vitamin D in obese people. The exact role of vitamin D in weight loss is still unclear.

A 2011 study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than people not taking any supplements.

Food sources: While the sun is the best source of vitamin D, you can also get this vitamin from food, especially fortified foods.

Foods with vitamin D include:

Tip: You might want to consider taking a vitamin D supplement if you spend most of your days indoors. It’s still important to use sunscreen.

Try it: Shop for vitamin D supplements.

Iron plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all of the cells in your body, including your muscles. This, in turn, helps them burn fat.

Too little iron can lead to iron deficiency anemia, which is one of the most common nutritional deficiencies in the United States.

Symptoms of iron deficiency anemia include:

Low iron levels also reduce your physical endurance and athletic performance.

Women who experience heavy menstrual periods and people who frequently donate blood are more prone to iron deficiency.

If you’re at higher risk for iron deficiency, talk to your doctor about an iron supplement.

Food sources: You can grow your body’s iron stores with the following foods:

Your body absorbs the type of iron found in meat better than the iron that comes from a plant-based source. Not a meat eater? You could be deficient in iron if you haven’t properly replaced meat with another source of iron.

Eating iron-rich foods along with a source of vitamin C, like strawberries or tomatoes, can help improve absorption.

Tip: Take iron supplements with food and add extra fiber to your diet, as iron supplements can be constipating.

Try it: Shop for iron supplements.

Magnesium is necessary for energy production in the body. This mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide range of reactions in the body, including:

controlling blood glucose
regulating blood pressure
keeping bones strong
keeping the nervous system functioning smoothly

Dietary surveys of people in the United States regularly show that magnesium intakes are too low. A magnesium supplement can ensure you’re getting enough of it.

Food sources: The best sources of magnesium include:

You may want to keep a handful of nuts on hand for quick energy boosts and so you don’t wear out as easily while you diet, especially if you’re working out a lot. Just don’t overeat them: nuts are high in calories.

Tip: Very high doses of magnesium from supplements or medications often result in diarrhea.

Try it: Shop for magnesium supplements.

It’s technically not a vitamin or mineral, but green tea extract is one of the few marketed supplements worth a second look. Green tea is thought to increase energy expenditure and fat oxidation, and to reduce fat production and absorption.

The extract of this popular beverage is known to contain powerful flavonoid antioxidants known as catechins. Green tea also contains a healthy dose of caffeine.

An analysis of six controlled clinical trials found that caffeine alone, or in combination with catechins, significantly increased energy expenditure when compared to placebo.

One study in 2012 found that green tea supplements reduced body weight in obese individuals by an average of nearly 2 pounds, as compared to placebo.

Tip: Green tea extract is considered safe, but clinicians advise people to take the extract with food to minimize any potential risks.

Try it: Shop for green tea extract.

The list of supplements that claim to increase metabolism of fat is quite long. There isn’t sufficient research to back up the claims for the majority of these supplements, though.

This isn’t an exhaustive list. However, at the moment, there’s no sufficient evidence to show that the following supplements help promote weight loss or increase lean body mass safely:

bitter orange (synephrine)
carnitine
conjugated linoleic acid (CLA)
forskolin
chromium picolinate
fucoxanthin
garcinia cambogia

If you’re considering taking a vitamin or supplement to assist with weight loss, talk to your doctor. They can discuss each product’s potential benefits and risks.

This is especially true for people who are pregnant, breastfeeding, or who have underlying medical conditions, such as high blood pressure, diabetes, or heart disease.

Be sure to ask your doctor about possible interactions with any medications you might be taking. If you experience any side effects after taking a supplement, stop taking it and contact your doctor.

Finally, if you’re trying to boost your energy because you’re constantly feeling under the weather or fatigued, see your doctor. This might be a symptom of a larger problem that vitamins can’t fix.

Vitamin and mineral supplements may help provide you with the energy necessary to manage stress, keep a positive mood, and reduce fatigue. All of these add up to a diet that’s more likely to be successful.

However, you’re not going to lose any weight without also modifying how much you exercise and how many calories you eat each day.

Experts agree that the basis for long-term weight loss is following an overall healthy eating pattern, reducing caloric intake, and participating in physical activity.

Most of your required vitamins, minerals, and other nutrients should come from food. Supplements can help fill in any gaps in your diet that come from limiting your calorie intake.

Make sure to read the label thoroughly to check its active ingredients and to understand the correct dosage. It’s possible to overdose on certain vitamins if you’re not careful. Keep in mind that taking extra or mega doses of a vitamin or mineral supplement won’t help you.

Also, note the expiration date prior to taking the supplement. Vitamins lose potency over time. You should discard any supplements that are past their expiration date.

Jacquelyn has been a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University. A native of Long Island, New York, she moved to San Francisco after college, and then took a brief hiatus to travel the world. In 2015, Jacquelyn relocated from sunny California to sunnier Gainesville, Florida where she owns 7 acres and 58 fruit trees. She loves chocolate, pizza, hiking, yoga, soccer, and Brazilian capoeira.

Last medically reviewed on December 19, 2018

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Vitamins That Help With Weight Loss

A Guide To The Top Weight Loss Supplements

Table of Contents

What Are Weight Loss Supplements?

Are Weight Loss Supplements Regulated by the FDA?