14 Best Vitamins and Supplements For Weight Loss (2020 Guide)

Even after training every day and following a weight loss-friendly diet if you are unable to lose weight then it’s quite clear that you need vitamins and supplements to boost your performance

People often consume a diet that makes their body deficient in one or more macronutrients which affects their overall results. For instance, deficiency of vitamin B12 will make you feel fatigued and weak all the time

Moreover, most of the time, these deficiencies are the main reason why you are unable to break through the plateau. Why you are unable to lose belly fat even after training so hard

Supplementing your daily diet with the right nutrients can really help you in the short term weight loss as well as in maintaining a healthy weight for a long time

Here are the 14 best vitamins and supplements that can help you with weight loss. You can utilize one or more to boost your performance

Apple Cider Vinegar

Apple cider vinegar is made up of 5-6% acetic acid, water, and traces of malic acid. It is made by crushing apples and combining them with yeast to convert their sugar into alcohol, followed by the addition of bacteria

The acetic acid found in apple cider vinegar lowers the blood sugar levels, decrease insulin levels, suppresses appetite, and improves metabolism

Moreover, apple cider vinegar also keeps your body pH balanced. Balanced pH is associated with long term weight loss

A study suggests that consuming apple cider vinegar with a high-carb meal will result in lower sugar response after eating which made participant consume 200-275 fewer calories for the rest of the day

In brief, apple cider vinegar will

• Improve your metabolism
• Reduce fat storage
• Suppress your appetite
• Lower your blood sugar level
• Decrease your insulin level
• Decrease cholesterol levels

A 12-week study on obese Japanese adults who consumed 1-2 tablespoon on vinegar every day without changing their usual diet suggest that

1 tablespoon of vinegar per day

• Weight loss: 2.6 pounds
• A decrease in waist circumference: 0.5 in (1.4 cm)
• A decrease in body fat percentage: 0.7%

2 tablespoon of vinegar per day

• Weight loss: 3.7 pounds
• A decrease in waist circumference: 0.75 in (1.9 cm)
• A decrease in body fat percentage: 0.9%

Apart from adding vinegar to their diet, no changes were made to their daily routine and diet

Apple cider vinegar is found in most local grocery stores nowadays just make sure that you choose the one which is organic

Matcha Green Tea

Matcha tea is created from leaves of the Camellia Sinensis plant. Before harvesting the tea leaves, the plant is covered to avoid direct sunlight for 20-30 days which gives the plant a unique dark green hue

In comparison to green tea, matcha tea contains more antioxidants and caffeine. Matcha tea helps in protecting the liver, promotes heart health and aid in weight loss

Matcha green tea is more like a concentrated form of green tea. The average amount of catechins in matcha is 200 times more than other teas. Beverages which are high in catechins help in lowering BMI, belly circumstance, and body weight

One study showed that taking green tea extract along with moderate exercise can increases overall fat burning by up to 17%

In brief, matcha tea

• Packed with antioxidants including EGCG
• Promotes weight loss
• Boost metabolism
• A great beverage for detoxifying the body
• Enhances mood and concentration
• Lower blood sugar levels
• Lower cholesterol levels
• Helps in calming the mind
• Helps in protecting the health of the liver
• Improves heart health
• Great beverage for maintaining a healthy weight

You can consume matcha green tea in the morning or in the afternoon. Make sure that you avoid consuming more than 4 cups of matcha green tea to stay in the daily caffeine intake limit

Two cups of matcha green tea are enough to gain all its benefits

You can also try other weight-loss teas, like goji tea, oolong tea, chamomile tea, white tea, etc

Resurge

Resurge is a first-ever clinically proven natural weight loss supplement formulated by fitness trainer and workout coach John Barban. It helps consumers rest soundly and lose weight overnight by enhancing their metabolism

Resurge contains

• 15mg of zinc
• 50mg of magnesium
• 150mg of ashwagandha
• 10mg of melatonin
• 200mg of L-theanine
• 100mg of hydroxytryptophan
• 1,200mg of L-lysine
• 1,200mg of L-arginine

According to John Barban, each of these components are combined in such a way that they create a synergistic entourage effect which promotes weight loss and deep sleep

You should consider consuming resurge if

1. Your diet is unhealthy
2. Your lifestyle is sedentary
3. The pace by which you are losing weight is too slow
4. If you don’t have enough time to train every day

How to consume resurge?

Taking Resurge with a glass of water an hour before bed is enough to promote weight loss overnight

Moreover, resurge can also help you in maintaining your current weight

Features of resurge supplement

• All-natural ingredients with no artificial fillers
• Raises metabolism
• Zero side effects
• Can be utilized by both men and women
• Aids in weight loss
• No dietary restrictions required
• Money-back guarantee
• FDA approved

The Resurge Supplement can be used in conjunction with an after-dinner ritual to help you burn fat and accelerate the weight loss process overnight

Visit the resurge official website for more information

PhenQ

With over 190,000+ satisfied customers, this new dieting formula combines multiple weight loss benefits in a unique blend that has been scientifically proven to assist in weight loss making it the ultimate, all-in-one weight loss pill

Here are five different ways PhenQ helps in losing weight:

1. By boosting your body’s metabolic and thermogenic rates to speed up the fat-burning process
2. PhenQ contains various ingredients that helps in stopping the production of new fat
3. PhenQ contains various energy-boosting ingredients to prevent energy dips
4. PhenQ has mood-enhancing properties
5. By curbing your appetite making calorie-cutting easy

With all these properties, PhenQ combines the benefits of multiple weight loss supplements in just one pill and targets weight loss in five different angles

How to consume PhenQ?

Take one PhenQ pill with your breakfast and one with your lunch

Key Features of PhenQ:

1. All-natural ingredients
2. PhenQ is made from 100% vegetarian and vegan ingredients
3. Can be utilized by both men and women to effectively lose weight
4. Ingredients prepared in FDA and GMP approved facilities in the US and the UK
5. 60 Day money-back guarantee

According to Jason Hughes, VeganLiftz, “PhenQ is one of the only fat burning supplements that is both effective and vegan-friendly, thus it gets a solid thumbs up in my book!”

You can visit the official website of PhenQ for testimonials and customer feedback

Protein Powder

Losing weight without consuming an appropriate amount of protein every day is impossible. Protein helps in building and maintaining muscles tissues

Not only that, protein is an essential nutrient for the body. Proper daily intake of protein will reduce your appetite, boost your metabolism and help you in maintaining a healthy amount of weight without losing muscles

If for some reason high-quality protein sources are limited

Protein powder is an easy way to add more protein in your diet which will help you in losing weight

A study suggests that high protein intake will boost your overall metabolism which will help you in losing more weight

Several other studies suggest that protein intake will reduce your appetite and make you feel more fuller

You should consider consuming protein if

1. Your diet doesn’t have enough protein
2. You are trying to build muscles
3. You think that your diet is insufficient

Moreover, high protein diets will help you in losing belly fat

In brief, Protein intake

1. Reduce your appetite
2. Boost your metabolism
3. Make you feel fuller
4. Help you in losing belly fat
5. Help you in building muscles
6. Help you in maintaining muscles
7. Aid in weight loss

If you are trying to lose weight then adding a protein supplement along with a workout routine is a great way to start losing weight

I personally utilize ISO 100 Dymatize Hydrolized Whey, Gourmet Chocolate, it’s high in protein, low in sugar and carbs

The fact that it tastes like chocolate doesn’t matter much to me

Olive Leaf Extract

Olive leaf extract comes from leaves of the olive tree and has many therapeutic properties including antibacterial, immune-stimulating, anti-inflammatory, and anti-microbial properties

Olive leaf extract can help you in suppressing your appetite and can also help in weight management as it can regulate the expression of the genes that affect weight gain

Moreover, olive leaf extract can help in managing blood glucose level, as when the blood glucose level is high our body starts to store fat instead of burning it

In brief, the olive leaf extract will

• Improve your overall heart health
• Help you with weight loss
• Lower your blood pressure
• Helps you in weight management
• Suppress your appetite

If you are thinking about utilizing olive leaf extract supplements then healths harmony is the best brand in the market

Probiotics

Probiotics are live bacteria and yeast that have several health benefits for your digestive system when eaten. Probiotics can improve your overall heart health, digestive health, immune function as well as help you in weight loss

Microorganism in your digestive system helps your body in digesting fiber that your body is unable to break. Two of the important bacteria in your gut are Bacteroidetes and firmicutes

Your body weight depends upon the balance of these two bacterias

Studies have found that people with a healthy amount of weight have different gut bacteria as compared to overweight people

Certain Probiotics inhibit the absorption of dietary fat which means that you absorb fewer calories from the food you consume

In brief, Probiotics

• Improve your gut health
• Help you in losing weight and belly fat
• Prevent you from gaining weight

A 3-month study on the effect of Lactobacillus rhamnosus supplements suggest that women taking probiotics were able to lose 50% more weight as compared to participant taking placebo

With the right probiotic, you can expect to lose more weight!

Chromium

Chromium is a mineral that our body requires in a small amount. Since our body is not capable of producing chromium itself, it must be absorbed from the outside sources. It is found in small quantity in meat and vegetables

Lack of chromium can affect our ability to lose weight. Chromium regulates blood sugar and also resolves insulin resistance

Chromium helps the body in processing carbohydrates and fat

An 8-week study was conducted on healthy overweight women in which 1,000 μg/day of chromium in the form of chromium picolinate was consumed by each participant. The participants reported the feeling of fullness, reduced hunger, and reduced food cravings

Chromium is a great supplement for weight loss, it increases the effectiveness of insulin, helps in regulating appetite, increasing lean body mass, and reduces your overall sugar cravings

Vitamin D

Vitamin D is a fat-soluble vitamin that you can get through sun exposure, supplements as well as vitamin D-rich foods. Around 50 percent of people worldwide are vitamin D deficient

Vitamin D helps in maintaining strong bones, teeth, and also helps in improving the overall health of the immune system. Moreover, vitamin D is needed for the absorption of calcium and phosphorous

Studies have shown that overweight people tend to have a lower level of vitamin D. Vitamin D also helps in weight loss

A study was conducted on 218 overweight women. All of them were put through a calorie-restricted diet and exercise routine

Half of the women were given vitamin D supplements to fulfill their daily requirements of vitamin D. At the end of the study women who fulfilled their daily vitamin D requirement lost 7 pounds more than their counterparts

Vitamin D can be associated with weight loss. Moreover, an adequate amount of vitamin D is necessary to maintain a healthy amount of weight

L-Carnitine

Carnitine is a term used for a number of compounds which include l-carnitine, acetyl-a-carnitine, and propionyl-l-carnitine. L-carnitine is the biologically active form which is present in our body

L-carnitine is an amino acid derivative and is often taken as a supplement. It is used for weight loss. L-carnitine helps in moving fatty acids into your cells to be burned for energy

One study showed that people lost an average of 2.9 pounds more weight while taking l-carnitine. While it helps in losing weight in adults, more research is still needed for a younger more active population

In brief, L-carnitine will

1. Beneficial effect on brain function
2. Increases sports performance
3. Helps in weight loss
4. Improve exercise recovery
5. Reduce muscle soreness
6. Increase red blood cell production

People who rarely eat meat or avoid meat and fish can benefit the most from L-carnitine supplements

Fish Oil

When it comes to dietary supplement which is important as well as most commonly consumed throughout the world, fish oil makes the top of the list

Fish oil supplement is for those people who don’t eat a lot of oily fish for instance tuna, mackerel, herring. The world health organization, recommends consuming 1-2 portions of fish every week

If you don’t eat 1-2 portions of fish, then fish oil can help you in getting enough omega-3 fatty acid

Some studies suggest that fish oil supplements, with a proper combination of diet and exercise, can help in losing weight and improve body composition quite effectively

In brief, consuming fish oil supplements

• Aid weight loss when combined with diet and workout
• reduce waist to hip ratio
• reduce waist circumference
• Help prevent eye diseases
• Helps in maintaining healthy skin
• Improve symptoms of depression
• May improve bone health
• Improves heart health

Glutamine

Glutamine is one of the most important amino acids which is produced in the body. It serves as building blocks for protein and helps in maintaining muscle mass. It exists in two different forms L-glutamine and D-glutamine

Our body naturally produces glutamine but sometimes our body needs for this amino acid is greater than our body’s ability to produce it

Moreover, it is one of the most essential amino acids so, therefore it must be absorbed through diet or supplements

A study published in 2014 suggests that women who took glutamine supplements for 4-week without changing their diet and workout routine lost more weight than women who took a protein supplement

Some studies suggest that glutamine supplement may decrease muscle soreness and improve recovery

In brief, glutamine

• Important for your immune system
• Reduce muscle soreness
• Improve muscle recovery
• Improve intestinal health
• A Building block for protein
• May aid weight loss

Vitamin B12

Vitamin B12 also known as cobalamin, plays an important role in the production of the red blood cells, DNA, and proper functioning of the nervous system

Vitamin B12 deficiency is common especially in people who follow a strict vegan diet. It doesn’t directly help you in burning more calories

Rather it’s deficiency will make you feel fatigued and weak all the time

As a result, you will lack the energy to even perform light exercises

Vitamin B12 will make you feel more energetic by preventing you from megaloblastic anemia which makes people tired and weak

Vitamin B12 is present in many multi-vitamin supplements but it can also be taken as a stand-alone supplement

If you follow a strict vegan diet then you should consume vitamin B12 supplements

Iron

When it comes to nutritional deficiency in united states, iron deficiency anemia is one of the most common deficiency

Symptoms of iron deficiency anemia include low energy levels and fatigue. Iron plays an important role in helping our body in creating energy from nutrients and also helps in carrying oxygen to cells including muscles

This directly helps in burning fat which promotes weight loss

In brief, iron will

• Help you with iron deficiency anemia
• Improve your athletic performance
• Aid in weight loss

Moreover, people who donate blood frequently and women who experience heavy menstrual periods are more prone to iron deficiency

While taking iron supplements, remember to add extra fiber to your diet because iron supplements can be a little bit constipating unless the supplement you are utilizing guarantees no constipation and gluten

Calcium

Calcium is one of the most essential and abundant minerals in the body. 99% of the calcium is stored in bones and teeth, as our body needs calcium to maintain and build bones and teeth

Not only that but our body also utilizes calcium in the bloodstream to send nerve signals and release hormones like insulin. Calcium also regulate how blood vessels and muscle dilate and contract

If you don’t get the recommended amount in your diet, your body will take it from your teeth and skeleton to use it elsewhere which will weaken your bones and teeth

The important question is how much calcium do you need?

According to the Institute of Medicine, the current recommendation by age:

• Women 50 and younger: 1000 mg per day
• Women over 50: 1200 mg per day
• Men 70 and younger: 1000 mg per day
• Men over 70: 1200 mg per day

You should consume calcium supplements if you follow a vegan diet, have osteoporosis or if you are lactose intolerant. Consuming iron supplements along with calcium has shown to aid in weight loss

Magnesium

Magnesium is a vital mineral not just because of various uses but also due to the fact that our body can’t produce it and can’t work properly without it

Studies show that despite its importance about 50% of people in united states don’t get enough of this essential nutrient

Magnesium can help in reducing stress, improving the overall quality of your sleep, and help in boosting your athletic performance which will indirectly help you in losing weight

Conclusion

Consuming the right vitamins and supplements can help you in losing that last 10 pounds. Studies have shown that without consuming the proper amount of vitamins and minerals your body needs

Losing weight is not possible

I highly recommend you to try supplements you think can help you in boosting your performance

I personally consume protein powder, matcha green tea, and probiotics on a daily basis cause my body really needs them

Till then, Stay Strong, Stay Hungry!

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