Vitamins are needed to regulate your appetite and support gastrointestinal health. If you are trying to lose weight, excessive hunger and foods craving can sabotage your efforts and trigger unwanted weight gain. A variety of factors such as a poor diet, a hormonal imbalance, limited caloric intake, fluctuating blood sugar levels, certain medications, exercise and stress can increase your appetite. Certain vitamins can support healthy digestion, suppress your appetite, regulate your metabolism and aid in weight-loss efforts.
Vitamin B2
Vitamin B2, also known as riboflavin, is a water-soluble vitamin that reduces your appetite, eliminates hunger pangs, improves thyroid function, increases your metabolism, boosts energy levels, eliminates food cravings, balances your hormones and reduces oxidative stress in your body, a common cause of excessive hunger and overeating, according to Scott Isaacs and Neil Shulman, authors of the book "Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism." The daily recommended dietary allowance of vitamin B2 is 1 milligram for adult females and 1.3 mg for adult males. Foods rich in vitamin B-2 include yogurt, brussels sprouts, almonds, liver, whole grains, wild rice, mushrooms, soybeans, milk, eggs, broccoli and spinach.
Vitamin B3
Vitamin B3, also known as niacin, is a water-soluble vitamin that suppresses your appetite, delays hunger, supports healthy thyroid function, regulates your blood sugar levels, improves metabolism, reduces food cravings, promotes weight-loss and boost energy levels, according to Lee McDowell, author of the book "Vitamins in Animal and Human Nutrition." The daily recommended dietary allowance of vitamin B3 is 14 mg for adult females and 16 mg for adult males. Foods rich in vitamin B3 include beets, livers, kidneys, beef, salmon, eggs, milk, swordfish, tuna, sunflower seeds and peanuts.
Vitamin C
Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your body from damaging free radicals that can increase your appetite, according to Swami Sadashiva Tirtha, author of the book "Ayurveda Encyclopedia: Natural Secrets to Healing, Prevention, and Longevity." Tirtha explains that vitamin C also prevents premature hunger, balances your hormones, controls your appetite, reduces food cravings, increases energy, lowers your risk of food addictions and removes toxins from your body that can trigger or worsen hunger. The daily recommended dietary allowance of vitamin C is 1,000 mg for adults. Foods rich in vitamin C include raspberries, tomatoes, turnip greens, Swiss chard, cantaloupe, guava, strawberries, blueberries, cranberries, grapefruits and oranges.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy unsaturated fats that can decrease your appetite, delay hunger, prevent excessive hunger, overeating and food addictions, alleviate food cravings, relieve stomach discomfort from hunger, improve your mood and energy and aid in weight-loss efforts, according to Evelyn Tribole, author of the book "Ultimate Omega-3 Diet." The daily recommended dietary allowance of omega-3 fatty acids is 1,000 mg for adults. Foods rich in omega-3 fatty acids include anchovies, sardines, mackerel, flaxseeds, tuna, soybeans, tofu and herring.
References
- "Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism"; Scott Isaacs and Neil Shulman; 2006
- "Adult Obesity FAQs"; Christopher Doubet Still; 2007
- "Self-Help Approaches for Obesity and Eating Disorders: Research and Practice"; Janet D. Latner and Terence G. Wilson; 2007
- "Vitamins in Animal and Human Nutrition"; Lee R. McDowell; 2008
- "Ayurveda Encyclopedia: Natural Secrets to Healing, Prevention, and Longevity"; Swami Sadashiva Tirtha; 2007
- "Ultimate Omega-3 Diet"; Evelyn Tribole"; 2007
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