Can B Vitamins Help You Lose Weight – Clinically reviewed by Kim Rose-Francis RDN, CDCES, CNSC, LD, Nutrition – By Dana Pitman, RD – Updated December 21, 2021
Your body needs all eight to stay in top shape. And, each offers its own special benefits to keep you healthy and happy. This is how they work.
Can B Vitamins Help You Lose Weight
Some B vitamins have a common function – for example, most of them help turn food into energy. But each B vitamin also has an important and unique role. The B vitamin complex does everything from improving brain function to supporting a healthy immune system.
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: B vitamins are water soluble, which means they cannot be stored in your body. You need to replenish your supplies every day.
Thiamine is necessary for cell growth and development. You need it for energy production and a healthy nervous system.
Riboflavin helps break down nutrients in foods so your body can use them. It also works with folate, B12, B6 and choline to control your homocysteine (amino acid) levels. High homocysteine levels are associated with an increased risk of heart disease.
Niacin helps with sex hormone production and depression. It also builds and repairs DNA 🧬. It even acts as an antioxidant to help reduce inflammation levels.
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Pantothenic acid is important in the production of energy, hormones and cholesterol. You need cholesterol for important things like making hormones and synthesizing vitamin D from sunlight.
Your body needs vitamin B6 to make neurotransmitters like serotonin and dopamine. These chemicals help you feel better.
B6 is also important for making hemoglobin, which helps oxygen move to your cells. Also, like riboflavin, B6 helps regulate homocysteine levels and keep inflammation levels low.
Biotin is well known for keeping hair, skin and nails in one place. Biotin deficiency can lead to brittle nails and thinning hair. But TBH, there’s no solid evidence that biotin supplements are beneficial if your levels are healthy.
Does Vitamin B Complex Help You Lose Weight?
Everyone needs all the B vitamins, but women should pay special attention to folate, B6 and B12. This is especially important if you are pregnant or breastfeeding. Vitamin B complex supports the healthy growth and development of the fetus.
It can also make your monthly cycle more manageable. A 2011 study found that consuming thiamin and riboflavin in the diet can reduce PMS symptoms. Some research also suggests that vitamin B6 supplements may help alleviate the physical and emotional symptoms of PMS.
Like women, men need B vitamins to stay healthy. There are some claims that B vitamins can help boost testosterone levels and possibly help build muscle, but there aren’t enough solid studies to back this up.
Men and women need equal amounts, but age, medical conditions, pregnancy, and diet can all affect the amount you need.
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This chart shows the Recommended Daily Intake (RDA) for each B vitamin according to the Office of Dietary Supplements of the National Institutes of Health.
You may need an extra boost of B if your eggs are pregnant or if you’re breastfeeding. Folate, B6 and B12 are important for a child’s development. Research has shown that they help with brain and spine development.
Older adults may have a harder time absorbing vitamins because they produce less stomach acid. Appetite decreases as people age. Both of these factors can have a significant impact on vitamin B levels.
Vegetarians and vegans should be very careful about their vitamin intake. Research has shown that it is difficult to get enough of some B vitamins from a plant-based diet. Make sure you have enough fortified foods or supplements to keep your levels strong.
Foods High In Vitamin B
If you have one or more of these conditions, you should talk to your doctor. They can check your blood levels to see what’s going on.
Some medications can block the absorption of B vitamins, putting you at a higher risk of developing a deficiency. This includes:
Talk to your doctor if you are taking any of these medications. They can help you figure out the best way to get enough B vitamins.
Organs are rich in B vitamins. But if you’re not a fan of liver and onions, you’re in luck. There are many other options for all dietary needs.
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Most people get enough B vitamins through a healthy diet, but some people may need a B-complex supplement to control their levels.
Pregnant and nursing women, the elderly, and those with strict dietary restrictions (such as vegan or vegetarian) may benefit from supplementation. Vegetarians and vegans should pay attention to their B12 intake.
In some cases, your doctor may recommend vitamin B12 injections. They are usually given to people who have experience with malabsorption problems. Guns can only be prescribed by a doctor.
Note that these certifications do not 💯 guarantee safety or effectiveness for everyone. That’s why you should always ask your doctor before adding a supplement to your daily routine.
Surprising Health Benefits Of B Vitamins
Even in high doses, B vitamins are relatively safe because they’re water-soluble (meaning you pee more than your body can use).
But taking too much of the B vitamins can lead to serious side effects. Too much niacin can cause vomiting and liver damage in severe cases. Also, taking very high doses of B6 can lead to nerve damage.
This is why it is important to take only high-quality supplements under the supervision of a doctor.
Contact your healthcare professional as soon as possible if you are taking vitamin B supplements and notice any of the following symptoms:
Vitamins For Weight Loss
B vitamins? yes x8! The B vitamin complex supports hundreds of functions to keep you moving and celebrating throughout the day. Although deficiencies are rare, folate, B6 and B12 are three nutrients to look out for.
If you maintain a healthy, balanced diet, you should be prepared. But if you think you may be missing a “B,” contact your doctor. They can check your level and help you find solutions if needed. Regardless of your weight loss plan, we guarantee that it will not provide a lasting solution if it is not accompanied by a healthy diet. But the word “healthy eating” doesn’t just mean eating a salad for lunch. To stay healthy and lose weight, it’s important to give your body the vitamins and minerals it needs to function properly. When it comes to weight loss and good health, it is very important to eat foods rich in B vitamins. But before you start talking about foods rich in B vitamins, you want to know what B vitamins are and what they do. they.
B12 (cobalamin) – Helps metabolize carbohydrates, lipids and proteins; important for the production of blood cells; Helps absorb iron
Most B vitamins are water-soluble, which means your body cannot store them. Choosing the right foods to keep you full each day is an important aspect of a healthy diet. See below for 10 foods rich in B vitamins.
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Salmon is particularly rich in vitamin B12, but also provides significant amounts of B3 and B6. A 4-ounce serving of grilled wild salmon: 238% DV B12; 56% of B3 students; and 38% DV of B6. Other fish that contain high levels of B12 include tuna, sardines, and cod.
Eggs contain B12, B2 and B5. They’re nutritious and healthy, and can aid weight loss by keeping you fuller for longer. The yolk contains the highest amount of B12.
Beef liver is considered one of nature’s natural foods because it contains high amounts of B vitamins. Beef liver is an excellent source of B12, B6, biotin and folate.
Lentils are high in folate — more than any other non-fortified plant food. A single serving of lentils provides nearly all of the folate you need for the day (90% DV).
Do Vitamins Help With Weight Loss?
Black beans are a great food for weight loss because of their high fiber and protein content. They also help increase vitamin B intake. One cup of cooked black beans contains 64% of the DV for folate and 28% of the DV for thiamine.
Sunflower seeds are in the top 10 foods with the highest vitamin B6 content. They also contain vitamins B1, B5, and folic acid. Other nuts high in B6 include sesame seeds, flax seeds, and pumpkin seeds.
Avocados are in the top 10 foods with the most vitamin B6. An added bonus is that they are also great for weight loss as they help curb hunger and reduce belly fat!
Spinach is rich in vitamins and minerals, including high levels of B2, B6 and folate. Raw spinach will give you 25% more folate than cooked spinach. Other green leafy vegetables that are high in folate include turnips and collard greens.
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Feta cheese is considered the healthiest cheese for many reasons, including the high amount of B12 it contains. But feta isn’t the only cheese that provides significant amounts of B12. Others include Swiss cheese, Parmesan cheese and mozzarella cheese.
Sprinkle yeast over popcorn or a delicious salad. It also contains high levels of B vitamins including B1, B2, B3, B5, B6, B7 and B9. The important thing to remember is
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