It’s not as simple as saying you will be helped during weight loss if you supplement with certain vitamins, but having a healthy body in general is a must in order to maintain all the basic functions; one of which is energy metabolism.
People who lack the Vitamin B perform worse during high-intensity training and may also have an impaired ability to repair and rebuild their muscles and other tissues. Indirectly, this means that if you’re suffering from deficiency of the Vitamins B-complex this may result in an impaired ability to lose weight as well since these micronutrients are essential for the body during the conversation of protein, fat and carbohydrates into energy.
In brief; without the essential amounts of the Vitamins included in the B-complex for instance, your body’s energy metabolism will be reduced, so vitamins do to some extent help during weight loss.
When speaking of vitamins that may be beneficial during weight loss the group of water soluble vitamins tend to be relevant for the discussion due to the fact that these are responsible to important functions in the body, and since they’re water soluble we need to supply them to our body on a regular basis.
The water soluble vitamins that indirectly will help you lose weight thanks to their maintenance of basic vital functions such as energy metabolism and the translation of certain substances are the following:
Vitamin C (Ascorbic Acid)
Vitamin C is utilized in the metabolism of connective tissue. Some also say that vitamin C helps to keep people healthy from infections of the upper respiratory tract. Lack of vitamin C can lead to bleeding gums and a reduced ability to heal wounds. In a worst case, such a deficiency results in scurvy. Typical sources of vitamin C are mainly fruits and berries of various kinds.
Vitamin B1 (Thiamine)
Vitamin B1 is needed in the body’s metabolism of carbohydrates and metabolic process, which means the process by which energy is produced. A severe deficiency of vitamin B can lead to nerve disease. Large amounts of this vitamin are available in different kinds of meat.
Vitamin B2 (Riboflavin)
The body needs vitamin B2 to break down fat, carbohydrates and protein. Deficiencies in this vitamin can lead to changes in the mucous membranes and skin. Dairy products are the most common source for the intake of this vitamin, closely followed by different kinds of meat and eggs.
Vitamin B3 (Niacin)
Niacin is needed in the human metabolic processes and metabolism of fats and carbohydrates in the cells. A deficiency in niacin can in severe cases lead to a skin disease called Pellagra. The most common sources of niacin are different kinds of meat.
Vitamin B5 (Pantone Acid)
The body needs Pantone acid to convert carbohydrates and fat. The substance is found in most foods, mainly legumes and whole grain products.
Vitamin B6 (Pyridoxine)
Body protein metabolism needs vitamin B6 and is of significance to nerve function. A deficiency of this vitamin can lead to, among other neurological symptoms, anemia and skin lesions. Sufficient quantities will primarily be found in meat and eggs.
Vitamin B7 (Biotin)
The cells need biotin for their metabolism. The substance is commonly used in meat, liver and eggs.
Vitamin B9 (Folic Acid)
Folic acid, also known as Folate is an important substance for the ability to form new red blood cells. If you ingest insufficient amounts of folate it can lead to anemia. The most common way to ingest the substance is through fruit and vegetables.
Vitamin B12 (cobalamin)
This vitamin is used in cell metabolism, and contributes to the formation of blood cells. The body’s neural functions also make use of this vitamin. In particular, meat and eggs are rich in this vitamin.
Vitamins in general, and the water soluble vitamins in particular have a major role in the constantly ongoing process of burning and storing energy in the body in form of fat (both from food and from our stored amounts), carbohydrates (directly as fuel from the food, and as stored glycogen in our muscles and liver for instance) and protein through the constantly ongoing synthesis and degradation.
These vitamins do help you to lose weight, since they’re making sure that the basic functions of the energy metabolism is maintained. A heads up may be pointed towards vegetarians and vegans, since many of the mentioned vitamins in the B-complex are found mainly in animal-food such as meat, eggs and dairy-products, and because of this; a supplement of the mentioned micronutrients should be considered if you’re aware that you’re eating small amounts of the food-sources mentioned in this article.