In 2011 according to The Centers for Disease Control and Prevention, an approximate 66 percent of adults in the United States are considered overweight or obese. A large part of the problem is that most of us don’t get a sufficient dose of essential nutrients and minerals that aid in weight management and fat loss.  It shouldn’t come as a surprise that eating a well-balanced diet is the best way to ensure we get our daily nutrients, but for many of us on-the-go, we aren’t paying close enough attention to what we’re popping in our mouths.

Now, there is no quick diet fix. A healthy lifestyle is about balance—everything in moderation. But there are some key vitamins that can aid in weight management.

Calcium

Remember when mom made you finish your milk at dinner? Well, it isn’t just good for your bones. Consuming more calcium from dairy products may help adults lose weight, accelerate fat loss and increase lean body mass. USDA dietary guidelines recommend eating 3 cups of fat-free or low-fat dairy products each day. Common choices include milk and yogurt. If you don’t eat dairy products other calcium rich foods include: beans, dark leafy greens, and salmon. 

Vitamin D

Taking vitamin D with calcium can help women lose weight. Vitamin D increases the body’s ability to absorb calcium, which, as you now know, helps accelerate fat loss, et al. Plus, Vitamin D is stored in fat, and those of us with a higher BMI tend to have less Vitamin D circulating in our blood streams.

B Complex Vitamins

B complex vitamins (which include that whole range of B vitamins from 1 through 12) are helpful when converting carbohydrates and other nutrients into glucose for energy.

B complex vitamins support the metabolism of both fat and protein.

-Arianna Schioldager