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Health Hacks

What Vitamins Help With Weight Loss?

Alexander Singh
June 6, 2022

Due to a lack of knowledge, people often start following a diet plan without determining if it offers the necessary nutrients. As a result, they either require more time to lose weight or don't see any difference despite going on a diet. If you want to lose weight, it’s important that you’re taking the necessary amount of vitamins and minerals on a daily basis, either through your diet or supplements. 

How to Supplement Your Diet 

While dieting is important for weight loss, it’s important to ensure that you’re getting the necessary amount of nutrients daily. Not getting enough nutrients can lead to feelings of weakness and in severe cases, even a deficiency. And when you experience fatigue, you also start forgetting more.

Besides that, being malnourished for longer times means developing eye problems, heart disease, diabetes, and other issues in the long run. So, supplementing your diet with the right nutrients is important. Here are some more important vitamins and minerals that you should incorporate into your diet to lose weight without affecting your health. 

B Vitamins

Vitamin B is among the most important supplements that you should add to your daily diet. These vitamins include:

  • Riboflavin (B2)
  • Thiamine (B-1)
  • Biotin (B-7)
  • Niacin (B-3)
  • Pyridoxine (B-6)
  • Cobalamin (B-12)
  • Folate (B-9)

Vitamin B is essential to boost your metabolism and support its function. Vitamin B’s biggest function is to help your body metabolize proteins, carbohydrates, and fats easily. This nutrient also helps use up the stored energy in food. For instance, thiamine (B-1) is responsible for converting carbohydrates into energy. 

Since these vitamins are highly important for your metabolism, low levels of any of the following vitamins will impact your metabolic functions. This means you may struggle to lose weight, too. Some food items that can offer you vitamin B are:

  • Lentils
  • Beans
  • Eggs
  • Milk
  • Lean meat
  • Eggs
  • Bananas
  • Potatoes

However, people already suffering from vitamin B deficiency need to take appropriate supplements. 

Vitamin D

Though consuming vitamin D on a daily basis is important for various reasons, its most important benefit is supporting the immune system. A certain amount of sun exposure can help you meet your daily vitamin D requirements. However, most people stay indoors during the day, while many regions in the world don't offer enough sunshine. 

Also, you can’t rely on your diet to fulfill your daily vitamin D requirement. So, it’s best to take supplements. Getting enough vitamin D regularly can prevent depression, which can cause hurdles in following the right diet plan. Since very few foods are a source of vitamin D, it’s hard to get the necessary amount of vitamin D without a supplement. Here are a few food items that contain vitamin D.

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


This element helps your body produce energy from nutrients. Iron is responsible for carrying oxygen to all parts of the body, including your muscles, which helps your body lose fat. 

Apart from that, too little iron can cause anemia or iron deficiency, one of the most common deficiencies across the globe. Some common symptoms of iron deficiencies are:

  • Low energy levels
  • Fatigue
  • Weakness

People with lower iron levels also struggle to perform physical activities like exercises that prevent losing weight. To consume iron, you can start taking iron regularly and consume the following food.

  • Spinach
  • Beans
  • Selfish
  • Lean meats


This nutrient helps you produce energy in the body. Magnesium is responsible for a large number of reactions in the body, such as:

  • Regulating blood pressure
  • Controlling blood glucose
  • Help the nervous system function properly
  • Keeping your bones strong

Failing to consume veggies and legumes on a regular basis, people don’t get enough magnesium from their food. In these situations, it’s important to take magnesium supplements to fulfill your requirements. For magnesium, add the following foods to your diet:

  • Legumes
  • Seeds
  • Nuts
  • Leafy green vegetables


Calcium is another essential supplement to ensure a comfortable life. This nutrient increases thermogenesis, which boosts metabolism and supports your body in burning fat. 

If you want to lose weight, you should eat three servings of low-fat or fat-free dairy products daily. These food items help you get plenty of calcium, which leads to fast weight loss. 

People looking to avoid consuming fats completely can simply opt for supplements. Calcium supplements improve your energy levels so you can lose weight. Some foods rich in calcium include:

  • Milk 
  • Cheese
  • Green leafy veggies
  • Soya drinks
  • Bread 

Tips To Maintain a Healthy Weight

Once you lose weight, you need to practice some ways to maintain your body weight. Of course, when you have worked hard for several months to get rid of extra pounds, then why not ensure not to gain weight again in your life? You can do this by living a healthy lifestyle and making informed choices. Here are a few things that you need to do.

Include Vitamins and Minerals in Your Diet

As we have discussed, vitamins and minerals are important to help your body lose weight. Similarly, these nutrients are important to maintaining a steady weight. Vitamins and minerals boost your metabolism, give you strength and energy, and support your health, which helps when you’re on a diet. With these nutrients, you’ll have enough energy to participate in physical activities and lose weight. 

Also, certain nutrients, such as fiber, make you feel full so that you don’t get food cravings. These nutrients also improve your mental health, reducing the risk of severe eating disorders due to depression or anxiety. Vitamins and minerals can improve your body’s functions. This helps you stay focused on your diet plan and avoid foods and habits that could increase your weight. So, start taking supplements that can help improve your body function and reduce the risk of weight gain. 

Limit Consumption of Unhealthy Food

Even if you’ve stopped following a diet and achieved your weight loss goals, you still need to cut back on unhealthy food items. Many people make this mistake and start eating whatever they want once they lose weight. As a result, they end up regaining the weight they lost. Remember, weight that took you months of hard work to lose can come back in a couple of weeks. 

Cutting back on packaged foods and high-fat items is important. Try to eat healthy options like veggies, fruits, legumes, and others. Also, limit your alcohol consumption as it also impacts your weight loss progress. Eating healthy foods makes you feel full and prevents you from eating more than you should.

Stay Hydrated 

If you want to maintain a healthy weight, it’s important that you’re staying hydrated. Water can help your weight loss in several ways. It boosts your metabolism, makes exercising easier, and suppresses your appetite. These properties not only help you lose weight, but play a great role in maintaining a healthy weight. 

To benefit from water, you need to drink at least 3.7 liters of water daily. This will help prevent dehydration and help you maintain a good weight. So, if maintaining a certain weight is your priority, ensure to drink lots of water daily. 

Get Good Sleep

Sleep is another important factor to consider when you’re trying to maintain a steady weight. Sleeping a definite amount of time can calm and relax your body after a busy day. But most importantly, it offers you the strength and energy to be involved in physical activities the next day.

Note that physical activities like exercise and yoga are important to burn calories on a daily basis. This way, your body will store any extra calories that might lead to weight gain. Sleeping also boosts metabolism and supports mental health, which can ultimately encourage weight loss.