Fitness, Health

Which vitamins and minerals help to lose weight?

Many of us take multivitamin supplement, but not everyone checks which vitamins exactly each product has. There are vitamins and minerals that help your body with weight loss in different ways.

Some vitamins and minerals may help to speed up metabolism that naturally slows down as we age. You can take a supplement or eat foods that are high in these 7:

  1. Vitamin D

Research shows that vitamin D helps to control blood sugar and insulin resistance which means a person will be less prone to sugar cravings and overeating.

People can get vitamin D from sunlight, supplement, and these foods:

  • Cod liver oil
  • Egg yolks
  • Fatty fish such as salmon and sardines
  • Beef liver

2. Calcium

I remember when I was younger, my friend in school who was into modeling told me that all models take calcium for weight loss. There is some science behind it: calcium speeds up metabolism and controls blood sugar as well.

Foods high in calcium are:

  • Dairy products
  • Seeds
  • Almonds
  • Dark green leafy vegetables

3. Iron

When a person has low iron levels, his blood cells don’t send enough oxygen to muscles and muscles that are low in oxygen cannot burn fat for fuel.

Good sources of iron foods include:

  • Meat, especially red meat
  • Beans
  • Nuts
  • Brown rice
  • Dark green, leafy vegetables (another reason to make a smoothie every morning!)
  • Tofu

4. Magnesium

Magnesium is responsible for energy and calm mood, which means it’s essential for metabolism and it’s stress-reducing.

Foods high in magnesium are:

  • Salmon
  • Nuts and seeds
  • Spinach
  • Whole grains
  • Bananas
  • Potatoes

5. B-vitamins

If you ever looked what’s inside the “fat burners” or weight loss pills, you’ve probably seen vitamin B complex. B vitamins are essential in energy metabolism. B vitamins are available in these foods:

  • Eggs
  • Nuts and seeds
  • Bananas, apples, watermelon
  • Spinach, potatoes, squash
  • Whole grains
  • Seafood

6. Vitamin C

It may support boost metabolism and fight oxidative stress.

Foods high in Vitamin C:

  • Broccoli
  • Kiwi
  • Bell pepper
  • Papaya
  • Strawberry
  • Pineapple and more

7. Another great supplement is fish oil. Some research shows that obese people may benefit from reducing abdominal fat with fish oil supplement. Eating oily fish regularly  is a healthy way to get fish oil, or take it as a supplement.


I hope this helps,



I put my effort, time and passion into writing this blog. My blog is ads-free for your convenience. If you desire, you can donate using this link below. Thank you!

– Nadine


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