Losing weight using a diet that restricts certain foods can lead to nutritional deficiencies that can thwart your efforts. The Centers for Disease Control and Prevention, or CDC, says the proper mix of vitamins and minerals is necessary, however, for maintaining good health. This is especially important when you are trying to lose weight because you may be experiencing additional stress from caloric restriction or an increase in daily exercise. Combining vitamins and minerals and incorporating them into a healthy diet and exercise plan can help increase your likelihood of reaching your weight loss goals and staying healthy.
Step 1
Take a vitamin B complex supplement. The Office of Dietary Supplements explains that the B vitamins, particularly B6 and B12, are important for overall health. Vitamin B6, or pyridoxine, helps your body metabolize proteins and produce red blood cells that provide you with energy. Vitamin B12 is commonly found in animal proteins, which are usually restricted in some way when trying to lose weight. As a result, you may not consume enough naturally occurring vitamin B12, which can lead to fatigue and weakness. As a result of a vitamin B deficiency, you may not have enough energy for exercise, which is vital for successful long-term weight loss.
Step 2
Take a vitamin D supplement. According to the Harvard School of Public Health, it is estimated that a billion people in the world suffer from a vitamin D deficiency, adding that individuals who are obese tend to have lower levels of vitamin D. A deficiency of this vitamin may lead to an increased risk of cardiovascular disease and some kinds of cancer. Being overweight also may increase your risk of these illnesses. The addition of a vitamin D supplement can help your body build and maintain stronger bones.
Step 3
Take a calcium supplement. According to the Office of Dietary Supplements, your body needs the mineral calcium to keep your bones strong and to keep your muscles and neurological system working properly. Some individuals, including vegetarians and women who engage in strenuous physical activity, may not get enough calcium. While a deficiency may not be apparent immediately, it can cause the bones to be more prone to breaking when you get older. Engaging in regular exercise and taking a calcium supplement can help you lose weight while maintaining strong bones.
Step 4
Take a magnesium supplement. The Office of Dietary Supplements says magnesium is most prevalent in bones, working with calcium to keep them healthy and strong. Magnesium also keeps your muscles and nerves functioning and helps keep blood sugar levels stable. When blood sugar levels are unstable, it can lead to hunger and snacking impulsively on high-calorie foods, Magnesium may also help prevent illnesses such as diabetes and heart disease, which are common in individuals who are overweight.
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