Published in: April 13, 2021

The 15 Best Nutrients and Vitamins for Women who want to Lose Weight

If you are a woman and are lost with what to prioritize to ensure all the nutrients needed to lose weight, take it easy! We'll tell you the 15 best weight loss nutrients and vitamins you need to get in shape.

The 15 Best Nutrients and Vitamins for Women who want to Lose Weight

Weight loss without surgery? The key to a significant result when it comes to losing weight is to speed up your metabolism through the consumption of vitamins and minerals. This is possible because metabolism is the process the body uses to break down food and nutrients, obtain energy and promote different functions. Therefore, metabolism is one of the major factors responsible for bodyweight loss. Thus, according to the websites healthline.com and webmd.com what people eat, including vitamins and minerals, affects the development of this process in our body. Therefore, speeding up your metabolism burns calories faster and decreases the likelihood of gaining weight.

Vitamins and minerals

Some substances can help keep your metabolism working effectively. Vitamin or mineral supplements can really help in this task. So, get to know the five best vitamins and minerals to maintain and improve the body’s functions, including metabolism, and support weight control, are as follows:

1. B-complex vitamins

B vitamins play many essential roles in the body’s energy metabolism.

The B vitamin complex includes:

  • B12 vitamin;
  • Biotin;
  • Folate;
  • Vitamin B6;
  • Pantothenic acid or B5;
  • Niacin or B3;
  • Riboflavin or B2;
  • Thiamine or B1.

In addition, deficiency in one of the B vitamins can affect other B vitamins, which can disrupt a person’s metabolism.

  • Vitamin B12 is essential for the metabolism of proteins and fats. You need vitamin B6 and folate to work properly.
  • Vitamin B6 also helps to metabolize proteins.
  • Thiamine helps the body metabolize fat, protein, and carbohydrates.

The ability to process fats, proteins, and carbohydrates is essential. A healthy metabolism ensures that the body uses these nutrients as energy, instead of storing them as fat. Therefore, people should regularly eat foods that contain B vitamins to meet their daily needs.

Good food choices that contain B vitamins are:

  • Lean meats and seafood;
  • Whole grains, including barley and brown rice;
  • Dairy products;
  • Eggs;
  • Some fruits, like bananas, apples, grapes, and watermelon;
  • Nuts and seeds;
  • Some vegetables, including spinach, potatoes, and pumpkin.

Vitamin B12 is found only in animal products, which means that vegetarians and vegans may have difficulty consuming enough of this vitamin.

In addition to dairy products, the following foods may contain B12:

  • Fortified plant-based milk;
  • Nutritional yeast;
  • Fortified breakfast cereals;
  • Meat substitutes.

2. Vitamin D

Two studies looked at vitamin D and weight in older women and children. Both found that participants with more fat had lower levels of vitamin D than those with less fat.

Thus, researchers are currently unsure whether low vitamin D contributes to obesity or vice versa. Diet, blood sugar control, and time spent outdoors can play a role in a person’s weight. Research suggests that vitamin D may help control blood sugar and improve insulin resistance in people with diabetes. Unlike other essential vitamins, people can get vitamin D from sunlight. Safe exposure to the sun is the fastest way to supplement vitamin D.

Foods that contain vitamin D include:

  • Egg yolks;
  • Fatty fish, such as salmon, mackerel, and sardines;
  • Cod liver oil;
  • Liver steak;
  • Fortified dairy products;
  • Fortified plant-based milk;
  • Fortified breakfast cereals;
  • Some types of mushrooms.

If a person is overweight, vitamin supplementation alone cannot improve weight. Weight loss has to come from lifestyle changes as well. However, a 2016 study found that postmenopausal women with type 2 diabetes, eating vitamin D-fortified yogurt, improved blood sugar levels, and reduced inflammation. They also had a reduction in the size of the waist.

An older study found that taking calcium with added vitamin D slightly reduced the risk of weight gain in postmenopausal women.

3. Calcium

In the wake of the above, emerging research further suggests that calcium may be vital for healthy metabolism and blood sugar control, as well as healthy bones. Some 2010 research suggests that increased calcium intake combined with vitamin D may help with diet-related weight loss.

In addition, an older study in 2007 found that a calcium-rich diet increased weight loss in people with type 2 diabetes. However, more recent research is needed to determine whether this is an effective weight loss strategy.

Although calcium supplements are available, it is best for people to get enough calcium from food sources first, which are:

  • Milk;
  • Yogurt;
  • Fortified cereals;
  • Fortified orange juice;
  • Dark greens;
  • Seeds;
  • Almonds.

4. Iron

The body needs iron for healthy growth, development, and metabolism. Iron is also vital for the proper functioning of cells and the creation of some hormones. Therefore, iron is essential for transporting oxygen in red blood cells. Red blood cells carry oxygen to and from the muscles and tissues of the body.

That way, if a person has low levels of iron, they may not send enough oxygen to their muscles. Muscles that are low in oxygen cannot burn fat for fuel, as they should. Low iron content also interferes with the ideal metabolism in the body.

Iron sources include:

  • Beef;
  • Beans;
  • Fortified cereals;
  • Brown rice;
  • Nuts;
  • Dark greens;
  • Tofu and soy.

In addition, although iron is vital, it is also toxic when consumed in high doses. Therefore, people should therefore speak to a doctor or nutritionist to find out if they have an iron deficiency before taking supplements.

5. Magnesium

Without magnesium, chemical reactions that produce energy in the body cannot happen. Therefore, this dependence means that magnesium is essential for metabolism and energy production.

The mineral is available in a wide variety of foods, including:

  • Nuts and seeds;
  • Legumes;
  • Spinach;
  • Bananas;
  • Salmon and sole;
  • Whole grains;

And now?

To make any use of vitamin or mineral supplementation, those interested in losing weight should see a doctor. This is necessary because some people may experience adverse effects. Therefore, taking these vitamins and minerals will not necessarily improve your metabolism. However, they will help to ensure proper nutrition and correct deficiencies that exist, which can help prevent weight gain and maintain a healthy metabolism.

The 15 Best Nutrients and Vitamins for Women who want to Lose Weight

Vitamins and minerals for Women

Whether on the supermarket or pharmacy supplement shelves or on the fair’s shopping list, if you are lost with what to prioritize to ensure all the necessary nutrients, take it easy! We will tell you which are the 15 best nutrients and vitamins for women. Check out!

Best nutrients and vitamins for women

1. Iron

What it does: iron carries oxygen in the body; assists in the production of red blood cells; helps immune function, cognitive development, and temperature balance; it is essential for cell growth.

Why you need it: If you reduce your iron intake, your body decreases the production of red blood cells, causing anemia. This can result in fatigue, shortness of breath, as well as a compromised immune system. What’s more, losing blood during menstruation also reduces our iron stores, so it is particularly important for women with high blood flow to eat foods rich in iron or take supplements. The recommended iron dosage is 18 mg per day. Of the nutrients and vitamins for women, it is one of the most important.

Where to find: In dark green leafy vegetables, lean red meat, chicken, turkey, fish, cereals, beans, and whole grains. Eat them with some source of vitamin C to help the body absorb iron.

2. Calcium

What it does: Calcium keeps your bones and teeth strong, as well as helping with muscle function.

Why you need it: Calcium is one of the best vitamins for women, because the body needs it to optimize bone health. Women begin to lose bone density from the age of 20. Calcium is one of your best defenses and you should take a lot of it. The ideal amount is 1,000 mg per day.

Where to find: Dairy products such as milk, cheese, and yogurt. It is also found in dark green leafy vegetables such as broccoli and kale.

3. Vitamins for women: Magnesium

What it does: Magnesium maintains neurological and muscular functions, in addition to ensuring that the heart beats at a frequent rate. It also helps to improve the immune system, makes bones strong, regulates blood sugar levels and blood pressure.

Why you need it: Magnesium is needed for more than 300 biochemical reactions in the body. And a deficiency in it can lead to continuous vomiting, diarrhea, and migraine. If you suffer from Crohn’s disease or some other gastrointestinal disorder that makes it difficult for your body to absorb nutrients, you may be a victim of this deficiency. Go from 310 to 320 mg a day.

Where to find: Vegetables such as okra, some beans, oilseeds, seeds, and whole grains.

4. Vitamins for women: Vitamin A

What it does: Vitamin A guarantees the development of vision, skin, the immune system, and many other parts of the body.

Why you need it: It is on the list of the best vitamins for women because it plays a vital role in vision. Research suggests that vitamin A may prevent some types of cancer and improve immune function. The daily recommendation is 700 mcg (you can get it in half a sweet potato or a little more than half a cup of spinach).

Where to find: Green leafy vegetables and orange and yellow vegetables (especially sweet potatoes and carrots), tomatoes, fruits, dairy products, liver, fish, and fortified cereals.

5. Folate

What it does: Produces and maintains new cells, including red blood cells. It is also necessary for the functioning of the brain.

Why you need it: Folate, which is a B vitamin, is crucial in preventing anemia, as it produces new blood cells in the body. Not getting the ideal amount of folate can increase the risk of cancer of the cervix, colon, brain, and lung. And folate is especially important during pregnancy. In fact, 50% to 75% of serious birth defects could be prevented by proper intake of folic acid before and during the first month of pregnancy. The recommended daily amount is 400 micrograms, but this value must be increased to 600 micrograms for pregnant women and 500 micrograms for lactating women.

Where to find: In dark green vegetables, avocado and peanuts. The synthetic form of folic acid can be found in supplements and often added to cereals, bread, pasta, and rice.

6. Vitamins for women: Biotin

What it does: It helps in the formation of fatty acids and blood sugar, which are used for the production of energy in the body. What’s more, it helps metabolize amino acids and carbohydrates.

Why you need it: Although a lack of biotin is rare, getting enough of it sends away signs of deficiency, such as hair loss, brittle nails, and reddened allergies on your face. The recommendation is 30 mcg of biotin daily for women over 19 years old.

Where to find: Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, grains, and raspberries.

7. Vitamins of the B complex

What they do: Vitamins like B6 or B12 help the body turn food into fuel for the body. They also contribute to healthy skin, hair, and eyes. What’s more, they keep the neurological system, metabolism, and muscle tone working well.

Why you need it: Deficiency of some B vitamins can cause terrible symptoms, such as anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in your legs and arms, muscle cramps, respiratory infections, hair loss, eczema, low development in children and birth defects. You should get 2.4 mcg of B12 and 1.6 mcg of B6 daily.

Where to find: Fish, chicken, dairy products, dark leafy vegetables, cereals, and some bread.

8. Vitamins for women: Vitamin C

What it does: Facilitates the development of tissues, bones, and teeth. It works as an antioxidant to block the activity of free radicals.

Why you need it: The healing and antioxidant powers of vitamin C are essential. Signs of a deficiency of this vitamin include dry, split-tipped hair, gingivitis (inflammation of the gums) and bleeding gums; dry skin; difficulty in clotting, easy to get bruises, nosebleeds, and a worse ability to cure infections. Women over 19 need 75 mg of vitamin C.

Where to find: All fruits and vegetables, particularly citrus, peppers, and broccoli.

9. Vitamins for women: vitamin D

What it does: Promotes bone development, cell, and neuromuscular growth, and better immune function.

Why you need it: Without enough vitamin D, bones can become more fragile and brittle, which can lead to osteomalacia, which can also weaken muscles. Vitamin D deficiency has been linked to types 1 and 2 diabetes. The good news: evidence suggests that vitamin D promotes protection against colorectal cancer and possibly other types of cancer. The recommendation is to take 15 mcg of it every day.

Where to find: Fatty fish, like salmon and tuna, cod liver oil. It still comes in small quantities in red meat, liver, cheeses, and egg yolks. Many people are also able to acquire at least a minimum of vitamin D through sunlight. But, if you live in an area with little sun, it may be a good idea to take a special diet with the nutrient or take a supplement.

10. Omega-3

What it does: Assists in brain activities (such as memory and performance), in addition to behavioral function. It also lowers blood pressure and helps to heal inflammation.

Why you need it: Research shows that omega-3 fatty acids help reduce the risk of developing chronic illnesses, such as heart disease, cancer, arthritis, and other joint problems. What’s more, studies have found that people who ate fish rich in omega-3s were less likely to have macular degeneration (a condition that takes away central vision) than those who did not eat them. Look for 1.1g of the nutrient daily.

Where to find: Particularly fatty fish, such as salmon, tuna, sardines, and mackerel – as well as oilseeds. Fish oil in capsules is also a great option if you are not a fan of the sea crowd (but take less than 3 g a day as they can thin your blood).

11. Probiotics

What they do: They aid digestion and intestinal health. They fight against bad bacteria, which cause disease. They also reduce diarrhea caused by certain infections and irritable bowel syndrome.

Why you need it: Since the mid-1990s, clinical studies have found that probiotic therapy can help treat a variety of illnesses, including diarrhea, vaginal candidiasis, urinary tract infections, and irritable bowel syndrome. There is no recommended dose of probiotics, but adding probiotic foods to the diet can help with these benefits.

Where to find it: The most classic example is yogurt. But there are also many other probiotic foods like kombucha, kefir, miso, sauerkraut, pickles, and fermented cheeses.

12. Fibers

What they do: Promote a healthy gut and lower the risk of heart disease, as they reduce LDL (bad cholesterol) levels. In addition, they assist in satiety and promote weight loss.

Why you need it: Fibers are incredibly beneficial for a number of health reasons. The ideal amount per day (25g for women) helps to control blood sugar levels. This process can rule out type 2 diabetes. You should consume about 30 grams daily. However, if your intake is much lower, try 5 grams every week until you reach that number.

Where to find it: In foods made basically of vegetables, such as fruits, vegetables, and grains, which contain high doses of fiber.

13. Prebiotics

What they do: Reduce the risk of allergy and thus inflammation, in addition to improving the immune system and increasing calcium absorption.

Why you need it: Unlike probiotics, which bring good bacteria to the gut, prebiotics nourish the bacteria in your digestive tract. According to a study published in the international journal Nutrients found, the risk of colorectal cancer is lower in people who consumed more inulin and oligofructose, two powerful prebiotics. They also had fewer respiratory infections, atopic dermatitis, and wheezing. Like probiotics, there is no recommended daily amount for prebiotics.

Where to find it: There are a good number of prebiotic foods, such as nuts, dark chocolate, lentils, leeks, and apples.

14. Melatonin

What it does: Helps regulate other hormones, maintains the body’s circadian rhythm, an internal clock that plays a key role when we sleep and wake up; helps control when and how much female hormone should be released (determining when a woman will start menstruating, the frequency and duration of cycles and when she will enter menopause)

Why you need it: Melatonin is considered one of the best vitamins for women because it regulates their sleep cycle. When it gets dark at night, a nerve in your eyes sends a signal to the brain, more directly to the pineal gland, for it to start secreting melatonin, which makes you sleepy. Low levels of melatonin, in addition to destroying your sleep, are also able to increase the risk of breast cancer.

Where to find it: Better than capsules is to improve food intake with magnesium (spinach) and tryptophan (eggs), which increase the body’s melatonin production. Depending on supplementation can cause the body to stop producing it naturally.

15. Zinc

What it does: It defends against toxic agents and unknown substances, in addition to developing T cells, which help against viruses. Zinc assists in clotting, flavor perception and stabilizes blood sugar.

Why you need it: Because zinc is essential for developing T cells, which keeps your immune system running smoothly, fighting viruses and cancer cells. As it helps with clotting, the nutrient is crucial for healing cuts and scrapes. After all, it leaves digestion working, as well as metabolism. Women over 19 should take 8 milligrams of zinc daily. Pregnant women need 11 milligrams and lactating women need 12 milligrams.

Where to find it: Foods rich in zinc include vegetables, oysters, oilseeds, and seeds.