Do Vitamins Really Help You Lose Weight? Here’s What Science Says

Oct 30
4 min read

If you’re looking to lose weight, a “magic pill” is enticing. Unfortunately, vitamins and minerals alone won’t help you meet your weight loss goals. However, getting enough of these important micronutrients is important for supporting your weight loss efforts. In this blog post, we’ll take a look at which vitamins and minerals which are the most important to consider.

Vitamin D

Vitamin D is important for improving immunity and keeping bones strong . Research shows it can also help with weight loss.

Known as the sunshine vitamin, vitamin D is a fat soluble vitamin. You can get vitamin D from foods like wild caught salmon, eggs and mushrooms. Your body can make vitamin D from sun exposure. But if you live far from the equator you’ll need to supplement to get enough vitamin D in the winter months.

In one study, women who were supplemented with vitamin D lost 7 lbs/3.5kg more than women who didn’t supplement. Another study showed a decrease in body fat for those who took vitamin D.

Some ways that vitamin D can help with weight loss include

Supporting testosterone levels which helps to reduce body fat
Suppressing fat storage
Supporting immunity

Vitamins & Minerals that support weight loss

Magnesium

Magnesium helps to regulate blood sugar levels, improve sleep, muscle contraction and relaxation, and convert food into energy. Getting enough of this important mineral can support weight loss efforts.

Food sources of magnesium include green leafy vegetables, beans, nuts and seeds. Foods like spinach, pumpkin seeds and black beans are good sources of magnesium. You can also take supplements for magnesium, but I recommend consulting with a nutritional professional (like me) to determine the right type of supplement for you.

Some ways that magnesium helps with weight loss are:

Blood sugar regulation helps to prevent fat storage, reduce cravings and reduce stress hormone release
Improved sleep helps with weight loss in several ways (link to blog post)
Improved energy conversion and muscle control helps to increase your energy levels making exercise and movement easier

Vitamin C

Vitamin C is an antioxidant that can help to boost your immune system, speed metabolism, prevent some chronic diseases and prevent iron deficiency.

Vitamin C is easy to get from a variety of fruits and vegetables. Good sources include berries, bell peppers, broccoli, spinach, and citrus fruits. Supplements are also available, but too much supplemental vitamin C can lead to kidney stones.

While vitamin C doesn’t directly help with weight loss there are a few ways that getting enough vitamin C can support weight loss.

Improved immunity can help to lower inflammation levels, helping to support hormone balance and weight loss
Lowers cortisol levels if taken at the right time of day
Increased metabolism means you burn more calories even at rest
Vitamin C helps with iron absorption, preventing iron deficiency. See more about iron below.

B Vitamins

There are 8 different B vitamins that have unique benefits. B vitamins are essential for maintaining energy levels, brain function, muscle tone, digestion and hormone production. Not getting enough B vitamins can lead to fatigue, weakness, depression and irritability.

Because there are several different B vitamins they come from several different foods including meat, poultry, fish, dark green vegetables, beans, eggs, nuts, and seeds. B vitamin supplements are widely available.

B vitamins do not directly help with weight loss but getting enough helps in several ways.

Increased energy levels and muscle tone make physical activity easier
Hormone balance is a key to maintaining a healthy weight
Depression and irritability can lead to poor eating choices, lack of exercise and even binge eating disorders.

Iron

Iron is an essential nutrient that has many benefits. Its main function is to make hemoglobin in your blood helping your blood transport oxygen to your cells. Adequate iron stores are necessary for immunity, reducing fatigue, athletic performance and brain health. People who menstruate or pregnant have higher needs for iron and are more likely to be deficient.

Iron is found mainly in red meats, poultry, fish and eggs. Legumes and dark green vegetables also contain iron, but it is less available. Vitamin C helps with iron absorption.

Like many of the nutrients listed above, iron’s main benefit for weight loss comes from its help with energy levels. It's also necessary for the conversion of inactive thyroid hormone to active thyroid hormone, thus helping metabolism. Without adequate iron in your blood you’ll struggle to keep up with daily activities, including preparing healthy meals and getting even moderate amounts of physical activity.

Should you supplement these or other nutrients?

Your primary focus should be on your diet. Eating a diet that contains plenty of lean protein and vegetables will help you to get enough of most of these nutrients and support your weight loss efforts. But in some cases supplements can be indicated, often due to poor diet prior to eating more healthily. Supplements should be targeted for your unique needs and body and are best recommended by a professional. This ensures you are getting supplements from the safest and healthiest sources. Practitioner strength supplements are the best choices. It is possible to get too much of some of these nutrients through supplements so a professional can help you get the right dose.

How I can help you meet your nutrient needs?

In many cases, my custom eating plans are all you need to get the nutrients your body craves, support weight loss, and feel your best. I’ll guide you on the right foods—and supplements only if needed—so you can look and feel amazing. Book your free call today to get started.

Book a free nutrition assessment

Warm wishes,

About Vicki:

Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.