Top 5 Vitamins to Increase Metabolism
If you are overweight or have hypothyroidism, we recommend you learn more about the new ˝ Metabolism Miracle Plan˝. Metabolism is a process, in which food is broken down in the body to provide the energy and strength needed to perform various functions. Everything that we eat, including vitamins and nutrients, influences metabolism.
When metabolism is faster, it burns more calories and makes a person gain less weight. With aging, people’s metabolism generally slows down. Some vitamins and minerals enhance the body’s function, including processes, such as metabolism and proper weight control.
Vitamins B
Vitamin B plays various important roles in metabolism and energy supply. This vitamin includes B12, biotin, folic acid, B6, B5 or pantothenic acid, niacin or B3, riboflavin or B2, and thiamine or B1. Deficiency of one of these vitamins can also influence other B vitamins and impair the body’s metabolism.
Vitamin B12 is essential for protein and fat metabolism. This vitamin needs folic acid or folate and B6 to do its job properly. Vitamin B6 also helps in protein metabolism. Thiamine helps the body to metabolize fats, proteins, and carbohydrates. The ability to break down fats, proteins, and carbohydrates is an essential process. In fact, a healthy metabolism ensures that the body consumes nutrients to get energy it needs, instead of storing them as fat in the body.
You should include vitamin B-containing foods in your diet on a regular basis to meet your daily needs. Some foods rich in B vitamins include red lean meats and seafood, whole grains, such as oats and brown rice, dairy products, eggs, fruits, such as banana, apple, grapes ,and watermelon, nuts and seeds, and some vegetables ,such as spinach, potatoes ,and pumpkin. Vitamin B12 is only found in animal products. So, vegetarians and vegans may have trouble in absorbing this vitamin. In addition to dairy products, some other foods contain B12, including the fortified plant milks, edible yeast, and the fortified breakfast cereals.
Vitamins D
Two studies on the relationship between vitamin D intake and body weight have been performed in older women and children. In both studies, participants with more body fat had less vitamin D level than those who were thinner. Researchers are still unsure whether vitamin D deficiency causes obesity or vice versa. Diet, blood sugar control, and time spent outdoors are some of the factors influencing a person’s body weight.
According to researchers, vitamin D can help to control blood sugar and to improve insulin resistance in people with diabetes. Unlike other essential vitamins, people can get vitamin D from sunlight. The fastest way to increase your vitamin D levels is to be exposed to sunlight.
Foods rich in vitamin D include egg yolks, fatty fish, such as salmon, sardines, and mackerel, fish liver oil, beef liver, the fortified dairy products, the fortified plant/ vegetable-based milks, and the fortified breakfast cereals, and some mushrooms. If you are overweight, vitamin supplements and pills alone will not help you to lose weight. Lifestyle changes could also lead to weight loss.
However, a study conducted in 2016 found that postmenopausal women with type 2 diabetes were able to improve their blood sugar levels and reduce inflammation by eating vitamin D-rich yogurt. Waist size was also decreased in these people. Another study showed that taking calcium along with vitamin D reduced risk of weight gain in these women.
Calcium
Studies show that calcium can be essential for a healthy metabolism, glycemic control, and healthy bones. Also, according to a study done in 2010, the higher the amount of calcium absorbed in combination with vitamin D, the higher the diet-related weight loss will be. Also, a diet rich in calcium from dairy products could speed up weight loss in people with type 2 diabetes. Despite all these studies, more research is required to determine whether this is an effective strategy to lose weight.
Although, calcium supplements are available, people are required to get calcium firstly from food resources. These foods include milk, yogurt, the fortified cereals, the fortified orange juice, leafy, dark green vegetables, seeds, nuts, and almonds.
Iron
The body needs iron to grow, develop, and metabolize in any way. It is also vital for proper functioning of cells and production of certain hormones. Iron is also needed to carry oxygen to red blood cells. Red blood cells carry oxygen to muscles and tissues of the body. If a person has low iron levels, then he/she may not get enough oxygen in his/her muscles. Muscles that are low in oxygen cannot burn fat properly to use it as fuel. Iron deficiency also disrupts the body’s proper metabolism.
Foods high in iron include red meat, beans, the fortified cereals, brown rice, nuts, leafy and dark green vegetables, tofu, and soy. Although, iron is essential for the body, it can be toxic if consumed in large amounts. Consult your doctor or dietitian before taking iron pills to make sure whether you are iron-deficient.
Magnesium
Without elemental magnesium, chemical reaction supplying the body with energy does not occur. This dependence means that magnesium is essential for the body’s metabolism and energy production. Many foods contain magnesium, including nuts, seeds, legumes, spinach, bananas, halibut and salmon, whole grains ,and potatoes.
You can also use supplements containing this element to get the desired amount of magnesium, but it is better to consult your doctor before taking them, because in people with poor health conditions, taking these pills may have adverse effects.
Everyone who receives this information is recommended to take vitamin and mineral supplements so that, they can safely boost their metabolism and lose weight. But before considering anything else, it is better to make sure about the amount of these substances in your body with a blood test and consult a doctor. New diets ensure proper amounts of nutrients in the body, eliminate deficiencies in the body, prevent unintentional weight gain, and move the body’s metabolism towards a more efficient process.
At high doses, some supplements have adverse effects, which worsen your health status and may even interfere with some medications. The best way to consume these vitamins and minerals is eating healthy foods and vitamin/mineral-rich resources to make your diet healthier and more nutritious. You can get complementary medicines from pharmacies if your doctor prescribes them.
For increasing your metabolism by 6.2% per day, we recommend you to apply the ˝ Metabolism Miracle Plan˝.
