10 Essential Vitamins and Minerals for Weight Loss and Fitness

10 essential vitamins and mineralsVitamins and minerals are essential nutrients that aid human health and the different body functions such as weight loss optimization.

They process together food into energy, which is used to boost physical and mental performance. Some of them can enhance weight loss by different techniques that include increasing energy consumption, developing satiety and reducing hunger, and enhancing metabolism.

Vitamins B, zinc, and chromium are essential vitamins and minerals that help to regulate weight. The right amount of taking them is an important factor to acknowledge when trying to lose weight or get fit.

Top 10 essential vitamins and minerals

Here are the top 10 essential vitamins and minerals common with weight loss and body composition enhancement. Be aware that we seek to spread awareness, but we’re not doctors. Consult a healthcare professional when doing a major change in your diet and taking vitamin and mineral supplements.

Essential Vitamins

  • Vitamin D

Vitamin D is named as the sunshine hormone because initially it’s formed by the sun’s rays when your body converts the sunlight into this hormone. It helps to boost the energy process in your body. It responds to insulin- an important hormone to metabolism- by accelerating glucose into cells as glucose is the energy unit of the cell.

When your cells respond to insulin more, more of the calories in your body get converted to energy. Vitamin D develops satiety because it interacts with a hormone called Leptin, which systemizes your brain to stop eating. Lacking Leptin because of low vitamin D can keep your brain signaling to eat until your stomach is full. It also helps your body absorb more of calcium as they interact with each other.

Lately, studies have shown that there is a link between vitamin D deficiency and fatigue, anxiety, and depression. Experiencing any of their symptoms, like stress and sadness, may indicate that you need to check your vitamin D level.

  • Vitamin B5

Vitamin B5 is known as Pantothenic Acid. It helps the metabolic system by using carbohydrates, proteins, and lipids properly.

Vitamin B5 maintains the nervous system healthy, and it reduces stress by working with the other B vitamins- known as the B Complex.

After injuries, it can accelerate the healing process. What is amazing about vitamin B5 is that it increases the high-density lipoprotein- known as the good cholesterol, and it minimizes the low-density lipoprotein- known as the bad cholesterol. It also helps to produce more vitamin D.

  • Vitamin B12

People have been curious about the efficacy of B12 shots for quick weight loss marketed by those weight-loss clinics. While its capacity for an immediate weight loss is debated, B12 fosters the energy production by turning food into energy that helps you get the desire to work out and eat well.

Vitamin B12 is water-soluble as it is primarily found in animal protein from beef, chicken, and fish. It also a key vitamin in maintaining iron levels appropriately and helps create red blood cells. Vitamin B12 deficiency can cause anemia.

  • Vitamin C

Along with the help to overcome flue and cold, vitamin C is another vitamin that helps turn food into energy. It has an important role in keeping your energy levels up for a high performance for your metabolism. It also serves as an antioxidant that aids in blocking the damage caused by free radicals, which are mainly the by-products by our bodies when converting food into energy.

Vitamin C is essential for the growth and repair of tissues, the formation of collagen, and the repair of the damaged-by-aging cells. It also helps to reduce stress. It sounds really healthy to have vitamin C.

  • Coenzyme Q10 (CoQ10)

Coenzyme Q10 is only a vitamin-like substance; it’s not a real vitamin. But it’s mentioned under this metabolic category for it having a role in functioning metabolism.

CoQ10 provides energy for cell growth and repair, and it functions as an antioxidant to protect the body from free radicals. Coenzymes actually coordinate with enzymes to digest food and protect the heart and skeletal muscles.

Some people claim it as an energy booster that can recall energy after intense exercise.

Essential Minerals

  • Calcium

Calcium and vitamin D are known by their “D-lightful” relationship. Calcium gets stored in fat cells, which helps them to burn. The more calcium in the fat cell, the more fat gets burnt as suggested by some researchers.

Adhered to calcium in your GI tract, calcium blocks the fat from getting absorbed into your bloodstream. With being a metabolic enhancer, calcium has an important role in building bones, clotting blood, and contracting muscles.

  • Magnesium

Magnesium is known as the “chill out” mineral as it helps muscles to relax, promotes calmness, and improves sleep. All of this makes you stay healthy and is great to lose weight.

Suggested by a study published in the Journal of Nutrient in 2013, lower levels of fasting the major components of fat and gain weight- glucose and insulin- relates to the higher magnesium intake. Also, some other studies found that magnesium contributes to treating diseases as osteoporosis, migraines, PMS, anxiety, and depression among other things.

  • Potassium

Potassium, as an abundant mineral in many foods, is needed to maintain the body functions. It fights bloat and helps to keep proper muscle contractions.

A banana a day will keep a Charlie Horse away! Enough amount of potassium needs to be consumed as low potassium can get the risk of having high blood pressure, heart disease, arthritis, stroke, digestive disorders, infertility, and even cancer.

Having enough amount of potassium maintains your muscles without cramps and reduces the pesky bloating.

  • Chromium Picolinate

Chromium works with insulin and is claimed to help reduce appetite, burn more calories, and foster body mass. However, some say that it has no significant benefits if daily 200 to 1000 micrograms of it were consumed. It’s debated, though, that it works well in the pancreas with insulin to metabolize carbohydrates.

  • Zinc

Zinc, just like vitamin C, is usually claimed to show up in the flue and sickness. However, it has another benefit as it assists in the hormonal balance of the body, especially testosterone.

Zinc contributes to protein production and enzyme regulation. It has important immune system enhancing skills, too. Zinc also is a part of the body communication system as it works as a neurotransmitter.

Are you keeping up already with any of these essential vitamins and minerals? What’s your personal experience with any other essential vitamins and minerals? What did help you to feel your best?

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