Dietary supplements when combined with healthy diet and regular moderate physical activities might help to lose weight. However, certain weight loss supplements, although effective in reducing the body mass by boosting the metabolism rate of the body, have serious health implications.
Nonetheless, several vitamin, mineral and herbal based dietary supplements can aid weight loss without producing any harmful side effect.
Dietary Supplements For Women’s Weight Loss
Vitamin B Complex
The B vitamins play an important role in fat metabolism. Unlike vitamins A, D, E and K, the B vitamins could not be stored in the body lipids. The excess vitamins from the dietary sources are eliminated through urination, which necessitates daily consumption of these micronutrients.
Vitamin B complex supplements might partially help to meet the minimum requirement of the B vitamins. Vitamins B2, B3, B5 and B6 are especially needed to reduce synthesis of harmful fatty acids. Vitamin B2 (riboflavin) is essential for maintaining the normal activities of the thyroid gland. Low thyroid function brings down the metabolism rate of the body, reducing the body’s ability to burn fat and convert carbohydrate into energy. Adult women need at least 1.1mg of vitamin B2 each day.
Vitamin B3 (niacin) is also essential for maintaining the normal functioning of the thyroid gland. It also regulates the blood sugar level. By preventing the blood sugar level from dropping to low levels, this member of the vitamin B family reduces the incidence of hunger pangs. Moreover, deficiency of vitamin B3 might boost the cholesterol level in the blood. Supplements containing 14mg of vitamin B2 might aid weight loss.
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Regular intake of vitamin B5 (pantothetic acid) might accelerate the fat burning process. It boosts carbohydrate and fat metabolism. This B vitamin also helps to reduce the triglycerides level in the blood. At least 5mg of vitamin B5 should be consumed daily.
Just like the other B vitamins, vitamin B6 (pyridoxine) supports thyroid gland function and assists carbohydrate and fat metabolism. Weight loss might be facilitated by taking 1.5g of vitamin B6 daily.
Garcinia cambogia, commonly known as Malabar tamarind, is a tropical fruit, native to the Indian subcontinent. Hydroxycitric acid (HCA) present in this fruit inhibits synthesis of fatty acid.
Clinical trials revealed that regular intake of 750mg of HCA helped mildly overweight women (average body mass index 28.6) to lose 1.3kg more body weight than women with similar body weight on placebo. Studies have not reported adverse side effects of Garcinia cambogia intake
Chromium aids metabolism of carbohydrates and fats. Deficiency of this mineral is linked to high cholesterol, high triglyceride and elevated blood sugar levels. Dietary supplements containing 200 to 400mcg of chromium might boost fat loss. However, consuming high doses of chromium in supplements might harm the kidneys.
Licorice helps to burn the excess fat in the body. However, hypertension patients should avoid licorice supplements.
Chitin, present in the crustacean shells, contains a polymer known as chitosan. The positively charged chitosan binds with the negatively charged fats, thereby obstructing absorption of fat molecules in the intestine. Regular intake of chitosan supplements might aid weight loss.
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