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5 Best Vitamins For Losing Belly Fat (From a Nutritionist)

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: February 15, 2022

In my years of being a trainer and health enthusiast, here's what I know for sure -- belly fat is hard to shed.

Even for those who have an active lifestyle and strictly monitor their diets, losing those extra pounds around the waist can be a struggle.

For successful weight loss, nutrition is critical.

We've done a ton of research and interviewed several dietitians, and we all came to the conclusion that when it comes to weight loss, not all vitamins are made equal.

Let's take a closer look.

Summary Of Key Findings

  • Vitamins can be the underlying reason behind slowed-down metabolism.
  • The most important vitamins to consider for weight loss are B complex vitamins, vitamin D, iron, magnesium, and vitamin C.
  • Green tea, caffeine, and turmeric are other natural solutions to help you lose weight from the belly.

Do Vitamins Really Influence Weight Loss?

white capsules with a tape measure

Weight loss is never as easy as popping a pill that magically burns the fat from your body. Fat only reduces when you put your body in a caloric deficit.

When you eat less than what you burn, your body recognizes the deficit and dips into its fat cells for energy.

That's when vitamins come into the picture to accelerate this process.

If you follow a restricted diet with lower calorie intake, specific vitamins play an essential role in fat oxidation; therefore, taking these can enhance weight loss [1].

Also, vitamin deficiency can spike your hormones, make you feel hungry, and consume more calories [2].

Including vitamin and mineral supplements in your diet can help you correct these deficiencies, eat less, help you lose weight, and burn fat.

Vitamins (And Minerals) To Burn More Belly Fat

spoonful of vitamin pills

Even though dietary supplements can't guarantee instant results by themselves, it's recommended to add these weight loss supplements to your diet if you feel like you can't lose your stomach fat.

Before taking any of the following supplements or vitamins to assist with weight loss, consult your doctor. This is especially true if you are pregnant, breastfeeding, or have underlying health conditions, such as high blood pressure, diabetes, or heart disease.

1. B-Complex Vitamins

B-complex vitamins are well-known for enhancing weight loss. It's no surprise that most energy drinks and fat-burners contain these vitamins [3].

The fundamental function of the B vitamins is to assist your body with processing sugars, proteins, fats and utilize the stored energy.

Low levels of vitamin B mean slower metabolism, which can be one of the reasons behind stubborn belly fat.

Vitamin B can be found naturally in milk, lentils, whole grains, or bananas, but dietary supplements containing all eight essential vitamin Bs ( called B complex vitamins) can be easily bought in stores or online.

2. Vitamin D

If you crave more food when the weather is cold it's because low vitamin D levels cause your body to produce hunger-stimulating hormones [4].

Vitamin D deficiency is more common than most people realize. Naturally, we would get a satisfying level of vitamin D in our system from spending time outdoors and sun exposure. However, most people work all day indoors or live in a climate with low sunny hours.

That said, sufficient daily vitamin D levels are essential for burning fat. According to a 2011 study, adults taking vitamin D supplements lost significantly more belly fat than those not taking any [5].

The vitamin D you can obtain from food (like egg yolks, fortified milk, tuna, fatty fish) is not always enough. If you are unable to spend some time outdoors, it's recommended to take vitamin D supplements regularly.

3. Iron

iron food sources with a black board

The benefits of iron often go unnoticed until you face iron deficiency, whose symptoms include weakness, fatigue, and low energy.

Iron also plays a vital role in weight loss and energy production.

It contributes to decreasing body weight by carrying oxygen to your cells, including your muscles, to create energy that helps to burn fat [6].

Eating iron-rich food such as lean meat, shellfish, beans, or spinach combined with food rich in vitamin C can help your body absorb iron better.

Note, iron is vital, but high doses can be toxic. Before taking any, ask your doctor to provide medical advice.

4. Magnesium

Studies show that reduced magnesium intake is linked to insulin resistance and can lead to weight gain [7].

Magnesium plays a crucial role in transforming fat into energy and coordinating cell respiration. This process helps you expend more energy in endurance workouts, leading to fat loss.

Magnesium can be naturally found in nuts, seeds, legumes, and leafy green vegetables.

5. Vitamin C

Vitamin C is vital for the absorption of other vitamins. According to the study of Arizona State University, people with high levels of Vitamin C burn more fat during exercise [8].

Moreover, it also helps produce one of the critical fat-burning amino acids: L-Carnitine.

Therefore increasing your daily Vitamin C levels may result in improved weight loss.

Vitamin C is naturally present in abundance in citrus fruits.

Other Natural Solutions

handful of coffee beans and a bowl turmeric powder

Along with vitamins, some of these other natural supplements can significantly contribute to your success in shedding those last pounds from your belly.

Green Tea Extract

Even though green tea is not a vitamin, it is still worth a closer look when it comes to weight loss—packed with antioxidants,  it's known to increase energy metabolism [9].

Caffeine

By now, several studies show that consuming caffeine can help boost metabolism and increase fat burning. Drinking coffee can also help suppress appetite, which can help remain in a caloric deficit [10].

Turmeric

Regularly consuming turmeric has been proven to help reduce belly fat since it helps increase the bile production present in the stomach. This digestive juice helps in emulsifying fat and its metabolism [11].

FAQs

How Can I Lose Belly Fat Fast?

To lose belly fat, start a low-calorie diet, incorporate exercise and certain vitamins or supplements that help you burn fat more efficiently. Keep a nutrition journal to make sure you consume fewer calories.

What Foods to Avoid if You Want a Flat Stomach?

If you want a flat stomach, maintain a healthy weight and avoid consuming too much red meat, sugar, processed food, alcohol, and dairy products.

What Exercises Burn the Most Belly Fat?

The exercises that burn the most belly fat are aerobic exercises such as brisk walking or light jogging [12].

Can You Really Lose Belly Fat With Vitamins

Losing fat from the belly is a stubborn and challenging process.

Remember, weight loss is a marathon, not a sprint. To remove the last remaining pounds, you need a consistent lifestyle change.

Consider these vitamins as an additional boost alongside a healthy diet and moderate exercise (cardio and mild resistance workouts).


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1564400/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6775441/
  3. https://pubmed.ncbi.nlm.nih.gov/30074168/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/
  5. https://academic.oup.com/ajcn/article/95/1/101/4576486
  6. https://pubmed.ncbi.nlm.nih.gov/24770833/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589265/
  8. https://news.asu.edu/content/vitamin-c-depletion-has-links-lower-fat-oxidation-not-weight-loss
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/
  10. https://pubmed.ncbi.nlm.nih.gov/30335479/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6582779/
  12. https://pubmed.ncbi.nlm.nih.gov/17637702/

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