A vitamin deficiency can adversely affect your metabolism and cause a variety of health problems, according to the National Institutes of Health's MedlinePlus website. The best way to ensure your vitamin intake is adequate is to eat a healthy diet that includes a wide variety of foods. Some individuals may also need to take vitamin supplementation to correct a vitamin deficiency. Calcium, vitamin D and B complex vitamins promote a healthy metabolism and optimize weight loss.
Step 1
Eat 3 cups of fat-free or low-fat dairy products, such as milk, yogurt and cheese, on a daily basis. The calcium in dairy products can promote weight loss and increase lean body mass, according to MedlinePlus. If you are allergic to milk, other sources of calcium include beans, broccoli, blackstrap molasses, dark leafy greens, salmon and tofu. Calcium supplements and calcium-fortified foods are another option. Do not exceed 2,500 mg per day of calcium from food and supplements.
Step 2
Get sufficient vitamin D. Adequate vitamin D combined with calcium can promote weight loss, particularly among women. The skin produces vitamin D during sun exposure. Vitamin D deficiency can result from limiting sun exposure or applying sunscreen daily. To produce a sufficient level of vitamin D, MedlinePlus recommends exposing the hands, face and limbs to the sun two to three times a week for approximately one quarter of the time it would typically take for your skin to burn.
Step 3
Eat foods rich in B vitamins such as asparagus, avocado, beans, citrus fruits, eggs, fish, leafy greens, lean meat, peas, poultry and whole grains. The body requires B complex vitamins to metabolize fat and protein into glucose for energy, according to the University of Maryland Medical Center.
Tips and Warnings
- If you reside in Canada or the northern U.S., vitamin D supplementation may be necessary during the winter months to maintain adequate levels of vitamin D. Do not exceed a dosage of 50 mcg per day unless directed by a doctor.
- Before starting a new supplement, talk to your health care provider to determine if supplementation may have undesired side effects or drug interactions. The Office of Dietary Supplements reports that most women, older men, vegetarians and people who are lactose intolerant do not consume sufficient calcium from food. Although an increased intake of calcium does not cause side effects in most people, MedlinePlus warns that consuming a large amount of calcium over an extended period of time may increase the risk of kidney stones.
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