Reviewed by Dr. Ben Ng, Chief Medical Officer & Weight Loss Program Director

Vitamins That Support Weight Loss

1. Vitamin D: Low levels of vitamin D are associated with weight gain and difficulty losing weight. Vitamin D helps regulate the metabolism of fat cells and supports a healthy immune system.
2. B Vitamins: B vitamins, including B6, B12, and folate, help convert food into energy and can improve metabolism, which is key for weight management.
3. Vitamin C: This vitamin has antioxidant properties and can reduce cortisol levels, a hormone linked to stress-related weight gain. It also helps in fat oxidation and muscle repair.
4. Vitamin E: Known for its antioxidant effects, vitamin E plays a role in reducing oxidative stress and inflammation, both of which can hinder weight loss.
5. Vitamin A: This vitamin supports healthy metabolism and fat burning. It also plays a role in immune health and skin regeneration.

How to Get More of These Vitamins

1. Vitamin D: Spend some time in the sun, and consume fortified foods, fatty fish, and egg yolks.
2. B Vitamins: Include whole grains, legumes, eggs, and lean meats in your diet.
3. Vitamin C: Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources.
4. Vitamin E: Foods like almonds, spinach, and sunflower seeds are rich in vitamin E.
5. Vitamin A: Carrots, sweet potatoes, and leafy greens are packed with vitamin A.

Key Takeaways

Incorporating a variety of vitamins into your diet can support weight loss by boosting metabolism, regulating appetite, and promoting fat-burning processes. Focus on vitamin D, B vitamins, vitamin C, E, and A for optimal results.

Sources

1. Singapore Ministry of Health, "Vitamins and Weight Management" https://www.healthhub.sg/programmes/174/vitamins-and-minerals-for-better-health
2. National Institutes of Health, "Role of Vitamins in Metabolism and Weight Loss" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155690/
3. Journal of Clinical Endocrinology & Metabolism, "Vitamin D and Weight Management" https://academic.oup.com/jcem/article/97/6/1830/2833665