What Vitamins Are Best for Weight Loss and Losing Belly Fat?

Vitamin C, vitamin D, and B vitamins aid your body's metabolic process. These vitamins help lower waist circumference, BMI, and metabolize carbs, protein, and fat adequately.

While significant weight loss takes sustained effort and discipline, some techniques could also aid in the process. Using vitamins for weight loss is one such effective means. This article will list some of the vitamins that could help you on the way to becoming slimmer.

Your body breaks down food into nutrients that produce energy and utilizes them to carry out critical physiological functions. A healthy metabolism means your body breaks down food more efficiently, thus lowering the chances of fat collection and subsequent weight gain.

Certain vitamins aid your body’s metabolic process. These include vitamins C and D, as well as a collection of vitamins called B-complex vitamins that consist of thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). 

We will look at the roles of these vitamins in the metabolic process.

Studies reveal the importance of vitamin C in maintaining a healthy body mass index (BMI). 

One such study found that vitamin C levels are inversely proportional to your body mass. Adequate levels of vitamin C in the body may help your system oxidize up to 30% more fat after you work out in comparison to those who work out with lower vitamin C levels. 

Additionally, healthy levels of vitamin C were linked to lower waist circumference. According to the study, vitamin C helped lower BMI and waist circumference in both men and women. The study involved 20 participants and was carried out over eight weeks. 

Another critical function of vitamin C is synthesizing carnitine, which transports long-chain fatty acids into the mitochondria that produce energy.

Foods rich in vitamin C include:

• Red peppers
• Oranges
• Kiwifruit
• Green peppers
• Broccoli
• Strawberries
• Brussels sprouts
• Grapefruit

Research has indicated that higher vitamin D levels are linked to lower body weight. Conditions such as obesity are also linked to lower levels of this vitamin. While obesity does not directly impact your body’s vitamin D-producing capabilities, higher fat volumes may limit its circulation within your system. This, in turn, could affect bodily functions which depend on the vitamin.

A study found that the intake of 400 IU of vitamins per day, along with 1,000 milligrams of calcium per day, limited weight gain in postmenopausal women.

Another 2016 study indicated the presence of higher serum vitamin D levels when you lose weight compared to maintaining a steady weight. According to the study, one of the reasons for the increased levels is the release of vitamin D stored in the body fat and skeletal muscles during weight loss. Still, more research is needed to understand whether vitamin D is universally helpful in terms of weight loss.

Regardless, Vitamin D helps your body absorb calcium in the gastrointestinal tract and also uses it to metabolize glucose. An indirect effect of low vitamin D levels is the poor absorption of calcium. Many studies, meanwhile, have linked higher calcium levels to low body weight and lesser weight gain. Research suggests that this happens due to your body’s ability to break down fat cells more easily when they contain lower calcium levels.

Research has shown that higher vitamin D levels lower the risk of obesity. They’re also linked to lower BMI in children and middle-aged and older women.

The most abundant source of vitamin D is sunlight. Vitamin D production is triggered in your body when ultraviolet (UV) rays from the sun come in contact with your skin. Other sources of vitamin D include:

• Cod liver oil 
• Salmon
• Mushrooms
• Milk and milk products like cheese

Some of the B vitamins and their essential functions are:

• Thiamin (B1): Part of the essential cofactor that converts carbohydrates to energy
• Riboflavin (B2): An important cofactor in the mitochondrial respiratory chain that converts food into energy
• Niacin (B3): Another cofactor in the mitochondrial respiratory chain
• Pantothenic acid (B5): A vital part of the Krebs cycle that releases energy by breaking down carbohydrates, fats, and proteins
• Pyridoxine (B6): An aid in converting food into energy and in the metabolism of proteins and amino acids
• Biotin (B7): A critical cofactor that helps break down fatty acids and amino acids and aids in the utilization of other B vitamins
• Folate (B9): A cofactor vital for several metabolic pathways
• Cobalamin (B12): Breaks down fats and carbohydrates

Important food sources of these vitamins include:

• Thiamin (B1): Whole grains, rice, pork, fish, black beans, and soybeans
• Riboflavin (B2): Eggs, organ meats (like kidneys and liver), low-fat milk, mushrooms, and spinach
• Niacin (B3): Poultry, beef, pork, fish, legumes, and grains
• Pantothenic acid (B5): Beef, poultry, eggs, milk, mushrooms, avocados, potatoes, broccoli, whole wheat, brown rice, oats, peanuts, sunflower seeds, and chickpeas
• Pyridoxine (B6): Poultry, fish, organ meats, potatoes, and fruits (except citrus)
• Biotin (B7): Beef liver, eggs, salmon, pork, avocados, sweet potato, nuts, and seeds
• Folate (B9): Spinach, turnips, lettuce, asparagus, Brussels sprouts, broccoli, beans, sunflower seeds, peanuts, fresh fruits, whole grains, eggs, and seafood
• Cobalamin (B12): Fish, meat, poultry, eggs, clams, beef liver, milk, and other dairy products

Recent research has identified several B vitamins that are essential for biochemical processes. These vitamins are vital components of molecules that regulate metabolic processes. A lack of vitamins could impact energy production.

If you’re deficient in a particular B vitamin, that could also impact other vitamin functions vital for your metabolism. For example, your body needs vitamin B12 to metabolize fats and proteins, but you need to have adequate levels of B6 and B9 to properly utilize the B12. B6 is also directly responsible for protein metabolism.

B1 is another vitamin needed to metabolize carbohydrates, proteins, and fats. A healthy metabolism keeps your weight in check and utilizes nutrients for energy production instead of storing them as fat. 

While vitamins improve metabolism, supplements usually don’t have a great impact on weight loss, as your body gets many vitamins from your diet. The best way to maintain a healthy metabolism is by eating a balanced, nutritious diet.

Still, supplements can be helpful if you’re deficient in certain vitamins, and if you’re planning to take vitamin supplements to aid your weight loss efforts, check with your doctor to see whether they can help.