This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex.
Weight Loss Isn’T Easy
1. B Vitamins
The B vitamins play many essential roles in energy metabolism in the body. The B vitamins include: B-12
biotin
folate
B-6
pantothenic acid or B-5
niacin or B-3
riboflavin or B-2
thiamine or B-1 Deficiency in one of the B vitamins can affect other B vitamins, which can disrupt a person’s metabolism. B-12 is essential for the metabolism of proteins and fats .
B-6 also helps metabolize protein. The ability to process fats, proteins, and carbohydrates is essential. A healthy metabolism ensures that the body uses these nutrients for energy rather than storing them as fat.
People must regularly eat foods that contain B vitamins to meet their daily needs.
Chitosan
This is a sugar that comes from the hard outer layers of lobsters, crabs, and shrimp. Natural Medicines, an independent group that analyzes research on supplements, says there isn’t enough reliable evidence to rate it.
The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss. Chitosan usually causes no side effects, but some people get an upset stomach or constipation.
Vitamin D
“However, one study did find that adding a vitamin D supplement while following a weight loss meal plan led to an increase in weight loss when compared to women following the same meal plan without the additional supplementation,” she points out.
Other research hasn’t been so promising. A review of 20 randomized controlled trials concluded that supplementing with D did not change BMI or waist circumference in healthy adults, some of whom were considered obese, according to the Annals of Nutrition and Metabolism in 2020. This is because low levels of vitamin D have been linked with an increased risk of depression and mood disorders, and a depressive mood and resulting reduced energy levels may increase the risk of weight gain.
Low levels of vitamin D may also impact sleep quality and quantity, and since a poor night’s sleep can affect appetite hormones and calorie intake, it makes sense that a lack of sleep can lead to weight gain, Palinski-Wade adds. Meanwhile, improved sleep due to correcting low vitamin D levels may in turn help to promote weight loss. According to Palinski-Wade, the best source of vitamin D is sunlight, though additional food sources include fortified dairy products, mushrooms, eggs, and fatty fish.