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No matter how much easier things would be if it were possible, there is no magic pill that will cause pounds to melt away. However, the right mix of vitamins and minerals can help give your metabolism the support it needs to burn the calories you consume. Take a few minutes to learn about the vitamins that have been scientifically shown to aid metabolic processes.
1. B Vitamins
There are eight B vitamins that contribute to a wide range of metabolic and physiological processes within your body. They are:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B7 (biotin)
- B9 (folate)
Each one serves a specific function within your body. For example, thiamine works to convert carbohydrates to energy while B12 metabolizes fats and proteins. It is important to maintain healthy levels of B vitamins within your body. Common signs of deficiency include slow metabolism, lagging energy levels, heart palpitations, confusion and dizziness.
Many people can get sufficient B vitamins from food sources since they are present in a wide range of products. Vegans and vegetarians may have difficulty meeting B12 needs since it is only found in animal products. Adding a B12, B complex or thiamine supplement to your daily regimen can help you ensure adequate intake. And, since B vitamins are water-soluble, you will expel any excess amounts.
Iron is a vital component of your blood. It works to supply oxygen throughout your body, including taking it to and from your muscles. This, in turn, allows them to burn fat and turn it into energy. Low levels of iron can result in a lack of energy and general feelings of lethargy because muscles are not getting enough oxygen to work efficiently. Iron is found in meats, beans, and many leafy green vegetables. Just as low levels can be dangerous, too much iron can also cause toxicity. If you think you may be suffering from low iron levels or anemia, talk to your healthcare provider to have it checked before adding a supplement to your routine.
Magnesium works in hundreds of biochemical processes. It has numerous health advantages, including reducing insulin resistance, metabolizing food into energy, and boosting athletic performance. It is widely available in foods like nuts, legumes and whole grains. Talk to your doctor before taking a magnesium supplement since too much can aggravate certain medical conditions.
4. Vitamin D
There have been several studies linking low levels of vitamin D to obesity and a higher percentage of body fat in women and children. Other research shows that the vitamin may play a role in regulating blood sugar levels and inulin resistance in some people. While the evidence is far from conclusive as far as vitamin D and metabolism, it is known to be crucial to calcium absorption. Calcium and vitamin D work together to help build and maintain strong bones, which can increase your fitness levels and result in a healthier body mass profile. Your body will make vitamin D naturally when you spend time in the sun. If you don’t get to enjoy time outdoors, consider adding a supplement to your diet.
Ensuring proper nutrition and vitamin levels can help boost your metabolism and lower your chances of obesity and its associated health conditions. It can also help increase energy levels. Be sure to talk with your health care provider if you think you may have a vitamin deficiency.