- Vitamin Effect on Weight
- List
- General Recommendations
- Criteria for Selection
- Review of Complexes
If there is any problem in metabolism, then the person begins to gain extra weight. At the same time, there can be physical exercises as well as diets, but if the metabolism is impaired, they will not bring any good results. One of the factors that can trigger such a situation is vitamin deficiency. Without them, anabolism (disintegration) and catabolism (synthesis) will not help to eliminate fat reserves, but will contribute to their accumulation. Therefore, it is important to pay more attention to their content in the body.
How Vitamins Influence Weight?
Vitamins for metabolism and weight loss are simply necessary. Most of them are actively involved in metabolism. As soon as the body feels a deficit of any of them (or several at once), the processes of disintegration and synthesis of organic compounds slow down. The mechanism of instinctive self-preservation is triggered: if fewer useful substances come in, then it is necessary to start accumulating them. As a result, the weight increases, the volumes grow, and extra centimeters are added on the waist.
In such a situation, most people make a huge mistake – they start following diets. And all of them are fraught with the restriction of not only calories, but also the intake of vitamins in the body. And instead of losing weight, the exact opposite process – weight gain – occurs.
In addition to activating metabolism, they contribute to weight loss in many other ways.
- Are Coenzymes
These are substances that regulate the normal functioning of digestion. If they are not enough, then the gastric enzymes begin to be produced in smaller volume than necessary. As a result, food is poorly processed, stagnates in the intestines, and ferments. And all this leads to the undesirable deposition of not only fats, but also toxins (which also contributes to weight gain).
- Eliminate the Feeling of Hunger
The deficiency of vitamins causes a strong appetite, which again is a protective reaction of the body. By forcing a person to eat more, it hopes to get from food what it lacks. And overeating and exceeding the daily calorie intake always leads to the deposition of fats.
- Influence Production of Hormones
A common cause of overweight is hormonal disruption. Quite often, vitamins are the cause of this. For example, tocopherol is simply necessary for the production of a sufficient amount of estrogen, on which the menstrual cycle, the figure type, the presence of overweight, and the thickness of the fat layer all depend.
So, vitamins, being participants in the important processes of metabolism, digestion, and the production of hormones, really have a very strong effect on the presence or absence of excess weight. And if other reasons have already been analyzed and there are no other visible factors provoking a set of mass, then you should pay attention to them.
List
And now very important information: not all vitamins are equally useful for weight loss. Some of them are really active participants in hormonal, metabolic, and digestive processes. Others meanwhile perform completely different functions and have nothing to do with these aspects. Therefore, we recommend that you carefully study the list, which includes only the most effective of them from the point of view of weight loss.
A
Chemical name: Retinol (axerophthol, antixerophthalmic vitamin).
Role in weight loss: is a part of hormones, enzymes, helps the body absorb minerals such as zinc (regulates the production of insulin, which reduces appetite), chromium (reduces the level of bad cholesterol in the blood), and manganese (helps remove toxins from the body).
Found in: apricots, zucchini, carrots, sea buckthorn, peaches, tomatoes, plums, and persimmons.
Daily requirement: 900 mcg.
B2
Chemical name: Riboflavin.
Role in weight loss: regulates the normal functioning of the thyroid gland, which sets the metabolic processes at an optimal pace.
Found in: hard cheeses, milk, almonds, eggs, liver, kidneys, leafy greens, and fruits.
Daily requirement: 1.8 mg.
B3, PP
Chemical name: Nicotinamide (nicotinic acid, niacinamide, anti-pellagra vitamin).
Role in weight loss: coordinates the production of hormones by the thyroid gland, controls blood sugar levels, which helps reduce appetite.
Found in: fish (tuna, salmon, mackerel), chicken, turkey, liver, eggs, cottage cheese, brown rice, prunes, dried apricots, wheat bran, and oatmeal.
Daily requirement: 20 mg.
B4
Chemical name: Choline.
Role in weight loss: regulates lipolysis, its presence in the body is proportional to the concentration of the hormone responsible for the breakdown of fats. Normalizes the function of the liver, which is involved in the purification of the body.
Found in: egg yolk, liver, peanuts, cucumbers, cauliflower, carrots, tomatoes, spinach, vegetable oil, and yeast.
Daily requirement: 425–550 mg.
B5
Chemical name: Pantothenic acid (calcium pantothenate).
Role in weight loss: accelerates the mechanism of fat utilization, ensures complete and continuous interaction of fatty acids, and controls the conversion of fats into energy.
Found in: fish roe, peas, hazelnuts, buckwheat, oatmeal, chicken, heart, liver, kidneys, egg yolk, cauliflower, and yeast.
Daily requirement: 5 mg.
B6
Chemical name: Pyridoxine (adermin).
Role in weight loss: used to treat eating disorders. Responsible for the balance of hormones synthesized by the thyroid gland and controls the rate of metabolic processes.
Found in: wheat groats, buckwheat, walnuts, avocado, oysters, liver, milk, egg yolk, corn, mustard, soy, wheat germ, potatoes, and blackstrap molasses.
Daily requirement: 2 mg.
B7, H
Chemical name: Biotin (antiseborrheic factor, factor W, skin factor, coenzyme R, factor X).
Role in weight loss: reduces depression, which is useful in the treatment of compulsive overeating.
Found in: beef, veal, milk, cheese, fish (herring, flounder, sardines), seafood, strawberries, sea buckthorn, tomatoes, peanuts, carrots, mushrooms, onions, and coarse bread.
Daily requirement: 50 mcg.
B8
Chemical name: Inositol (inosite, mesoinositol).
Role in weight loss: promotes the burning of excess fat reserves that are not needed by the body.
Found in: citrus fruits, nuts, sprouted wheat grains, whole grains, sesame seeds, legumes, melon, pork, fish roe (especially black), veal, and liver.
Daily requirement: no data.
B9, Bс, M
Chemical name: Folic acid (follacin).
