Status: 22/09/2023, 15:42 p.m.
By: Nina Dudek
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Lose weight with vitamin C? This is just one of many theories. But does it work? © Peopleimages/PantherMedia
Some swear by it, others are skeptical. What is the truth of the myth that vitamins and minerals help you lose weight? You can find out here.
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Actually, you feel quite comfortable in your skin, on the whole you are satisfied with your figure. But three, four or five kilos less would be nice ... Do you know this too? If you then research gentle methods for losing weight, you will find them like sand on the sea: diets, weight loss pills, alleged miracle cures. And then there are also completely natural vitamins and minerals that are supposed to help you lose weight.
But can vitamins really help you lose weight? And if so, which ones are particularly effective? In this article, we want to look at the latest findings from research on this topic and get some expert opinions.
Table of contents
Which vitamin is good for weight loss?
Vitamin D: sun vitamin for fat burning
Which vitamin helps with belly fat?
What vitamin melts fat?
Vitamin B12: boosts metabolism
Trick 1: Lose weight with enzymes
Trick 2: Lose weight with vitamin C
Is it possible to lose weight with vitamin tablets?
Conclusion: Can vitamins help you lose weight?
Which vitamin is good for weight loss?
There is no such thing as the one blissful weight loss vitamin. Because it is a complex interplay of minerals, vitamins and micronutrients that can support the body on the way to the desired weight.
One of the most talked about vitamins in terms of weight loss is vitamin D. Various studies have shown that vitamin D deficiency can promote overweight and obesity.
Vitamin D: sun vitamin for fat burning
Vitamin D is a fat-soluble vitamin that the body can produce itself with the help of sunlight. It is especially important for bone health, but also for the immune system, muscle function and cell division. But vitamin D has another interesting property: it can boost fat burning and thus help you lose weight.
Focus cites a study from the USA. In it, study leader Dr. Shalamar Sibley from the University of Minnesota* explains that vitamin D influences the production of the hormone leptin, which is responsible for the feeling of satiety. If you have enough vitamin D in your blood, more leptin is released - and you are less hungry. In addition, vitamin D inhibits the formation of fat cells and promotes the release of fat from the existing cells.
Dr. Shalamar Sibley's study found that subjects with higher vitamin D levels lost more weight and, most importantly, more belly fat than those with low vitamin D levels.
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Vitamin D: Savior for colds in winter
Especially in the dark, often sunless season, many doctors and pharmacists recommend taking vitamin D. It "replaces" the sun, so to speak, and helps the body to get through the cold season strengthened and healthy.
Which vitamin helps with belly fat?
Belly fat, also known as "visceral" fat, can be a risk factor for various health problems, including heart disease and diabetes. Vitamin D has been linked to a reduction in belly fat in some studies, but the results are inconclusive.
What vitamin melts fat?
Vitamin B12 is another vitamin that is discussed in the context of weight loss. Some claims say that vitamin B12 can boost metabolism and melt fat. However, Dr. Emily Rodriguez, a renowned endocrinologist, points out that there is no convincing scientific evidence that vitamin B12 directly contributes to fat burning. However, it plays an important role in energy metabolism and, in the event of a deficiency, can lead to fatigue, which can affect the motivation for physical activity.
Vitamin B12: boosts metabolism
Vitamin B12 is a water-soluble vitamin that the body cannot produce on its own. It must therefore be ingested through food, especially through animal products such as meat, milk or eggs. Vitamin B12 is important for the formation of red blood cells, the function of nerve cells and the breakdown of homocysteine. Homocysteine is an amino acid that, in high concentrations, increases the risk of cardiovascular disease.
As the German Medical Journal reports, vitamin B12 also has an influence on the metabolism and can thus indirectly help you lose weight. This is based on a study by Dr. Michael Zimmermann from ETH Zurich: "Vitamin B12 is involved in many reactions in protein and nucleic acid metabolism. It helps to extract energy from the nutrients and transport it into the cells. When vitamin B12 levels in the blood are low, there may be reduced energy production and impaired cell division. This can have a negative effect on muscle mass and basal metabolic rate."
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Trick 1: Which enzymes help you lose weight?
The body needs amino acids to process fat because they help release fat from the memory cells. To do this, the body has to break down the protein in the food. Enzymes, such as those naturally found in pineapple or papaya, play an important role in this. Even better together with vitamin B6, which activates these enzymes. Experts think that these enzymes may be able to help promote a healthy intestinal flora and thereby indirectly help you lose weight.
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Is it possible to lose weight with vitamin tablets?
Vitamin tablets can be a convenient way to meet the need for certain nutrients, but they are not a miracle cure for weight loss. Taking vitamin supplements without a balanced diet and sufficient physical activity will most likely not lead to significant weight loss. For best results, follow a healthy and balanced diet combined with regular exercise.
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Trick 2: Lose weight with vitamin C
Vitamin C is an important antioxidant and plays an essential role in fat metabolism. Some research has shown that an adequate supply of vitamin C can help the body burn fat. This does not mean that you will automatically lose weight just by taking vitamin C supplements. Nevertheless, there may be an impetus. Dr. Carol Johnston of Arizona State University, who conducted a study** on the subject, explains how this works.
In the body, there is a substance called carnitine, which is responsible for transporting fatty acids into the mitochondria. The mitochondria are the power plants of the cells where fat is burned. When vitamin C levels in the blood are high, more carnitine is produced – and more fat is burned.
In her study, Dr. Johnston looked at 20 overweight or obese individuals who were on a calorie-restricted diet. In doing so, she found that those who swallowed 500 milligrams of vitamin C daily burned more fat than those without supplemental vitamin C intake. To benefit from this effect, Dr. Johnston recommends taking at least 75 milligrams of vitamin C daily through food or a vitamin C supplement.
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Interesting facts about vitamin C
Vitamin C is a water-soluble vitamin that the body cannot produce itself. It must therefore be obtained through food, especially through fruits and vegetables such as citrus fruits, peppers or broccoli. Vitamin C is important for the immune system, wound healing and collagen formation. But vitamin C has another trick up its sleeve: it can increase weight loss success.
Conclusion: Can help you lose weight?
Some studies and research show that vitamins help you lose weight by boosting your metabolism, regulating hunger, and melting fat. Vitamin D, vitamin B12 and vitamin D3 are particularly effective. But vitamin C can also have a positive effect. If you take care of your body sufficiently, you can definitely help the dream figure on the jumps!
However, it should not be forgotten that vitamins alone cannot work miracles. In order to lose weight successfully, no one can avoid a change in diet. According to the motto: "Absorb less energy than the body consumes". Of course, regular exercise and sport are absolutely essential for losing weight.
Other exciting topics for weight loss: Simply lose weight with tablets - Does it really work?
Does losing weight work with protein shakes?
* Click here for the study on vitamin D
**Click here for the American study on vitamin C
This article was created with the help of machines and carefully reviewed by editor Nina Dudek before publication.
