When losing weight, you need to make sure that you are getting all your vitamins, minerals and other nutrients. This will help you stay healthy as you drop unwanted pounds. However, there is no evidence that taking more than the RDA of any vitamin or mineral will help you lose weight. Rather, work with your doctor to design a diet that is both low in calories and rich in essential nutrients.
Who Needs Supplements
While it is best to get your vitamins and minerals through food, supplements can be beneficial if you truly need them. If you develop a deficiency, this can indirectly inhibit your weight loss because your body will not be able to function as it should. Vitamin and mineral deficiencies are typically rare in the United States, but if you follow a restrictive diet, such as a vegan one, your diet may not give you all the nutrients you need. For example, only animal products naturally contain vitamin B-12, and if you cut these out, you may need to take a B-12 or a B complex supplement to support your health as you lose weight.
Dangers of Supplements
Some vitamins, such as vitamin D, can help prevent conditions like osteoporosis, but others can be dangerous when you take more than the recommended dosage. For example, if you are a smoker and take beta carotene or vitamin A supplements, you may increase your risk of lung cancer. Other vitamins and minerals can build up in your system and result in a toxicity, which can be extremely dangerous to your health. Talk to your doctor before adding any supplements to your diet, and let him know about your lifestyle and medical history.
Healthy Diet
The best way to promote weight loss and health is to eat a balanced diet that contains an amount of calories that will allow you to drop pounds at a safe, steady rate. This means consuming a variety of vegetables, whole grains, fruits, lean meats, beans and dairy products and limiting fatty and processed foods. Not only can a healthy diet help you feel better, lose weight and keep it off, but it may also cut your risk of several chronic diseases like diabetes and certain cancers. Consider consulting with a licensed nutritionist for assistance in devising a diet plan that is right for you.
Additional Considerations
There are no shortcuts to losing weight, and while it may be tempting, don't buy into the hype that any vitamin or mineral supplements will do the work for you. But if you are concerned about your vitamin and mineral intake, or believe you may have a deficiency, talk to your doctor about your concerns. He may recommend that you take certain supplements, in which case, follow his instructions for dosing carefully. Also discuss your weight loss goals and concerns to ensure that you are dropping pounds in a safe manner.
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