So you are sweating it out at the gym and watching what you eat in your efforts to manage or lose weight. But are you enriching your daily diet with essential vitamins? Not sure? If you can’t seem to lose or maintain your weight, the answer may not always be working out harder. Sometimes it could be in fulfilling your body’s need of proper nutrition, and vitamins are an essential part of that.
Is there actually a vitamin that could help you achieve your weight loss goals!? A study conducted in 2013 showed the association of low vitamin B12 level with obesity and being overweight (1). That means consuming enough vitamin B12 may somehow help you manage your weight. Though this vitamin is linked to obesity, but it is vital for other body functions as well. It is essential for energy production, healthy blood cell formation, DNA synthesis and nerve functions as well (2, 3). Enough reasons to include foods rich in B vitamins in your daily diet.
If you are looking for more, especially those related to weight management, here they are…
Role of B Vitamins in Weight Management
B Vitamins May Assist In The Breakdown Of Carbs
Carbohydrates are among the macronutrients that provide energy and can somehow contribute to excess energy intake and in turn, weight gain (4). That doesn’t mean you can’t eat your favorite junk foods loaded with carbs. Instead, you may want to take something else as well. What’s that? It’s Vitamin B12, as it is known to assist the breakdown of some fatty and amino acids (5).
So, if you love eating pizza or other foods containing carbs or fats, you can thank B vitamins for breaking it down.
B Vitamins May Help Increase Energy Levels
Not only do B vitamins support the breakdown of carbs or fats, but they also convert food into energy. Really? Yes, Vitamin B1, Vitamin B2, Vitamin B3, and Vitamin B5 are known to help convert food into energy (5). Also, when there is a low level of Vitamin B12 in the body, it may lead to fatigue and tiredness (3). And this can affect your workout performance as well!
So, a diet rich in B vitamins may be required to maintain your energy levels and get you up on a treadmill and exercise for longer without feeling tired.
B Vitamins May Help Boost Good Cholesterol Levels
Is there a link between cholesterol levels and body weight? Well, according to a study published in the Archives of Internal Medicine higher body mass index (or excess body weight) is associated with lower good cholesterol levels and higher bad cholesterol levels (6).
Those who are overweight may want to raise their good cholesterol level. Consumption of vitamin B3 rich foods may help raise your good cholesterol level (7). So, incorporate more foods rich in Vitamin B to your daily diet to get some help in managing your cholesterol level and in turn your body weight as well.
B Vitamins May Help Deal With Depression
Low levels of Vitamin B12 are known to increase a twofold risk of depression. And, depression symptoms are in turn associated with weight gain (8, 9). Wondering how? According to a study published in BMC Psychiatry in 2003 concluded that higher Vitamin B12 levels may help manage symptoms of depression (10).
Consuming foods that are rich in Vitamin B may be beneficial in more ways than one! Read on to know the best food sources of B Vitamins…
Sources Of Vitamin B
Foods rich in Vitamin B include fish, shellfish, beef, lamb, chicken, eggs, and dairy foods (2). If you are vegetarian, then you can consume plant-based foods such as nuts, seaweed (nori), mushrooms, legumes, and grains, etc (11) to get in more Vitamin B. You may even take dietary supplements enriched with B vitamins.
If your daily diet lacks foods rich in B Vitamins, then you need to tweak it!
But if your diet has most of these foods, you are regular with your workouts and are still experiencing failure in achieving weight loss goals, the one aspect you may be lacking is social support. Like Vitamin B is essential for your body, social support is essential to keep you motivated.
Is Social Support Helpful In Weight Loss?
Yes, a research study conducted to explore the benefits of social support for weight loss showed that an online weight loss community plays a prominent role in participant’s weight loss efforts and helps facilitate weight control (12). If you haven’t joined any social support system yet, you should consider being a part of one!
My Fat Belly Gotta Go Party, an amazing social support community for healthy weight management, is here to fulfil that deficiency in your life! Click here to know more about this community and join it to experience a transformation!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/or product(s) described in this article are not intended to diagnose, treat, cure, mitigate or prevent any disease, illness or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
- Baltaci D1, Kutlucan A, Turker Y, Yilmaz A, Karacam S, Deler H, Ucgun T, Kara IH. “Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome, and body fat composition; primary care-based study”. Med Glas (Zenica). 10:2(2013):203-10. https://www.ncbi.nlm.nih.gov/pubmed/23892832
- O’Leary, Fiona, and Samir Samman. “Vitamin B12 in health and disease.” Nutrients. 2:3 (2010): 299-316. doi:10.3390/nu2030299. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642/
- “Getting Enough Vitamin B12”. Harvard health publishing. https://www.health.harvard.edu/vitamins-and-supplements/getting-enough-vitamin-b12
- van Dam RM1, Seidell JC. “Carbohydrate intake and obesity”. European Journal of Clinical Nutrition. 61 Suppl 1:2007:S75-99. doi: 10.1038/sj.ejcn.1602939.
- “Listing of vitamins”. Harvard health publishing. https://www.health.harvard.edu/staying-healthy/listing_of_vitamins
- Denke MA1, Sempos CT, Grundy SM. “Excess body weight. An underrecognized contributor to high blood cholesterol levels in white American men”. Archives of Internal Medicine.153:9(1993):1093-103. https://www.ncbi.nlm.nih.gov/pubmed/8481076
- “Niacin to boost your HDL, ‘good,’ cholesterol”. Mayo clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/niacin/art-20046208
- Penninx BW1, Guralnik JM, Ferrucci L, Fried LP, Allen RH, Stabler SP. “Vitamin B(12) deficiency and depression in physically disabled older women: epidemiologic evidence from the Women’s Health and Aging Study”. American Journal of Psychiatry.157:5(2000):715-21. https://www.ncbi.nlm.nih.gov/pubmed/10784463
- Sutin, A R, and A B Zonderman. “Depressive symptoms are associated with weight gain among women.” Psychological medicine. 42:11 (2012): 2351-60. doi:10.1017/S0033291712000566. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3439550/
- Hintikka J1, Tolmunen T, Tanskanen A, Viinamäki H. “High vitamin B12 level and good treatment outcome may be associated in major depressive disorder”. BMC Psychiatry. 2:3(2003):17. https://www.ncbi.nlm.nih.gov/pubmed/14641930
- Niacin. National institute of health. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
- Hwang, Kevin O et al. “Social support in an Internet weight loss community.” International journal of medical informatics. 79:1 (2009): 5-13. doi:10.1016/j.ijmedinf.2009.10.003. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3060773/