If losing weight were an easy task, we wouldn’t have so many expensive health supplements, products, and treatments to reduce the excess fat on your body. But you can be healthy even without sacrificing your meals if you choose your food wisely and consciously.

A human body can remain stable and naturally in good shape by taking the right amount of essential minerals and vitamins from a variety of sources. So, here we have enlisted some of the best minerals and vitamins for weight loss and body maintenance. However, these minerals are not scientifically proven to help with weight loss. But they can possibly help to the same extent to some extent.

Vitamins for weight loss

Minerals and vitamins for weight loss

1. B vitamins

Vitamin B

The variety of B vitamins is essential for weight loss and for a healthy metabolism. B vitamins play a crucial role in the body’s energy metabolism. There are variations of vitamin B that can help with weight management. You can consume vitamin B1 (thiamine) which breaks down carbohydratesand convert it to energy. It is also crucial for the functioning of the nerves and the brain.

B6 is another key component that metabolizes fats, proteins, and carbohydrates. When blood sugar is low, it converts stored fat into energy, together with vitamins like B2 and B3.

Additionally, vitamin B12 deficiency can disrupt a person’s fat and protein metabolism. Vitamin B12 ensures that the body uses these nutrients for energy rather than storing them as fat.

Some foods that contain vitamin B12:

  • Lean meats and seafood
  • Whole grains, including barley and brown rice
  • Dairy products
  • Eggs
  • Certain fruits, such as apples, grapes, bananas, and watermelon
  • Nuts and seeds
  • Some vegetables, broccoli, spinach, potatoes.

Also read: Vitamins to Boost the Immune System

2. Vitamin D

Vitamin D for weight loss

Vitamin D is another vitamin considered but not proven for weight loss. While research and studies are ongoing, whether or not vitamin D actually helps you lose inches. But it has been inferred that higher body mass and fat percentage are associated with lower vitamin D levels.

However, it is assumed that vitamin D intake depends on body size, an obese person needs more vitamins than a non-obese person. So, higher vitamin D content can improve weight loss as it reduces the formation of new fat cells in our body.

Foods that contain vitamin D include:

  • Egg yolks
  • Oily fish, such as salmon, mackerel, and sardines
  • Cod liver oil
  • Liver of beef
  • Dairy
  • Enriched vegetable milk
  • Breakfast cereals
  • Certain types of mushrooms
  • Fortified milk and cereals

3. Calcium


Calcium is another best vitamin to take for weight loss, healthy metabolism, and controlled blood sugar levels. It also maintains healthy bones. In addition, taking calcium with vitamin D can greatly aid in the process of weight loss as it helps the body to absorb the calcium consumed. Studies have shown that low fat dairy products are recommended for weight control diet because they are high in calcium and the body can get adequate amount of carbohydrates as well.

Foods rich in calcium are:

  • Milk
  • Yogurt
  • Fortified cereals
  • Orange juice
  • Dark green leafy vegetables
  • Seeds
  • Almonds

4. Iron


A human body needs sufficient amount of iron for healthy growth, development and metabolism. Iron is also vital for the proper functioning of cells and the creation of hormones. In addition, iron is useful in the production of red blood cells and in the transport of oxygen to the blood cells which eventually build the tissues and muscles of the body.

So, low iron level can ultimately lead to low oxygen level in muscles. And muscles with low oxygen will not properly burn fat for fuel, which can also interrupt the metabolic system.

Sources of iron include:

  • Me at
  • Beans
  • Fortified cereals
  • Brown rice
  • Nuts
  • Dark green leafy vegetables
  • Tofu and soy

Also read: Foods that contain more vitamin C

5. Magnesium


Magnesium is another best vitamin for weight loss. If there is not enough magnesium in your body, it will not produce enough energy to actively function. Therefore, this element is essential for boosting metabolism and energy production in the body, which ultimately helps in weight loss.

You may want to consider magnesium supplements if you cannot consume magnesium through food sources otherwise. But you should only start the supplements after consulting your doctor or doctor.

Magnesium is available in a wide variety of foods such as:

  • Nuts and seeds
  • Legumes
  • Spinach
  • Bananas
  • Salmon and halibut
  • Whole grains
  • Potatoes

6. Omega-3 fatty acids

Omega-3 fatty acids

Fish oil supplements are increasingly popular these days for their immense health benefits. You will find omega-3 fatty acids in large quantities in sources of fish oil. It helps in losing weight by reducing the appetite of the body. In addition, omega 3 improves our metabolic system which burns body fat. Hence, it is a great source for weight management.

Omega 3 fatty acids also protect your heart and blood vessels from various damages and diseases.

Some best sources of omega-3s:

  • Salmon
  • Mackerel
  • herring
  • lake trout
  • Soy
  • chia seeds
  • Linseed.

7. Probiotics


Probiotics are a kind of good bacteria found naturally in our body. It has many health benefits, such as weight management, strengthening the immune system, and keeping the digestive system healthy. It helps in weight loss by producingshort chain fatty acids such aspropionate, acetate and butyrate. They help control appetite, inhibit the absorption of dietary fat, and promote the excretion of unwanted fat with the stool.

Sources of probiotics:

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