Whether you are fasting, a keto diet, or any kind of diet, you may become deficient in vitamins and trace minerals as you lose weight. Make sure you get at least these important nutrients from your diet and read below when a supplementation may be needed.
What vitamins and supplements are the best for weight loss?
Essential dietary vitamins include vitamin D as well as vitamins A, E, B and C and folic acid. Vitamin D supplementation is recommended for everyone, especially during the winter.Examples of trace elements needed on a daily basis are calcium, magnesium, zinc, iron, iodine, copper and selenium.
If you eat a variety of foods according to general nutritional recommendations, you will get these nutrients from your food. The need for supplements depends on the diet. If you reduce your portion sizes but eat healthy and variations of foods – you may not need anything other than a vitamin D supplement.
If you eat unilaterally, omit a group of foods or do prolonged fasting – vitamins, trace minerals and fibre, among other things, may become scarce.
How do I know if I am getting enough nutrients?
Read and follow the dietary recommendations. You can also add a good multivitamin to your diet. We recommend Elon Matrix 5000 Complete Multivitamin – buy it easily from Amazon.
When trying to lose weight – multivitamins are an easy way to make sure you get the most important vitamins.
If you need help choosing vitamins and trace elements, ask help from your local pharmacy.
In general, nutrients do not need to be measured for diet reasons. Sometimes it makes sense. For example if you suffer from an illness, you may want to talk to your doctor or nutritionist about getting enough nutrients. Or if you have heavy periods, you may be losing a lot of iron. Then measuring your iron levels may be a good idea to figure out your potential need for iron supplementation.
Talk to your doctor or nutritionist if you are losing weight for a long time. This will ensure that you get everything you need.In addition to multivitamins, you should take care of your intake of vitamin D and omega-3 fatty acids. Vitamin D has numerous effects on the body and is the only dietary supplement recommended for anyone all year round, whether weight loss is something you are trying or not.
Weight loss might affect the absorption of both proteins and vitamins, therefore the best supplements for weight loss might differ person to person. Although protein is not a vitamin, it is important to take care of its intake due to digestion and metabolism.
We recommend a good quality whey protein isolate to add into your diet like Nutricost Whey Protein Isolate (many different flavours to choose from) buy it from Amazon here.
Magnesium deficiency is linked to sleep problems and cravings for sweets. Both are big stumbling blocks when trying to lose weight. Adequate and good sleep is the cheapest way for a successful weight loss journey.
Prolonged sleep deprivation will make you fat. If you have a lot of sleepless nights and a light sleep cycle, magnesium taken with food in the evening can help improve your quality of sleep and therefore the quality of your life.
On average – one in three of people have some degree of magnesium deficiency due to our lifestyle, diet, and stress in particular. Symptoms of deficiency may include fatigue or muscle cramps, weakness, numbness, palpitations and low blood sugar. Magnesium deficiency can be difficult to detect because intracellular magnesium deficiency does not always show up in a blood test.
You need to be careful especially when choosing a magnesium product. Always buy magnesium citrate rather than magnesium oxide. The absorption of magnesium citrate is better than that of oxide, which is usually seen in the supermarket at a cheap price and might be a waste of money.
We highly recommend the best absorption magnesium citrate and the number 1 best selling on Amazon – Natural Vitality Calm Magnesium citrate powder drink mix.