It is a commonly-known fact that you need to take vitamins and minerals in order to stay healthy. However, did you know that there are certain vitamins and minerals that also help improve your metabolism? This blog post will discuss six of the most important ones for weight loss and the main food and herbs sources you can get it from.

To start off, I want to mention, if you are looking for a magic pill for weight loss – there is none. That being said, it is important to know which vitamins and minerals specifically can be beneficial when trying to shed some pounds from your body.

B Vitamins

The first group of vitamins that can help with weight loss are the B-vitamins. This includes vitamin B-12, biotin, folate, and all of the other B’s that we will review below. These vitamins are important for a few reasons: they help to convert food into energy, support the function of your nervous system, and keep your skin, hair, and nails healthy.

All of the B vitamins are water soluble, which means your body doesn’t store them and they are eliminated in your urine. This is why it is important to have a balanced diet that includes plenty of fruits and vegetables so you can get all of the different B vitamins your body needs.

Vitamin B1 – Thiamin:

Food Sources – Yogurt, wheat germ, wheat bran, sunflower seeds, whole grains, nuts, fish, brown rice, green leafy vegetables, plums, dried prunes, raisins, asparagus, broccoli

Herb Sources – Alfalfa, bladderwrack, burdock root, capsicum, catnip, garlic, kelp, red clover, papaya

Vitamin B2 – Riboflavin:

Food Sources – Organ meats, eggs, raw green leafy vegetables, chicken, yogurt, fish, legumes, milk, spinach, and whole grains

Herb Sources – Alfalfa, bladderwrack, burdock root, catnip, capsicum, chamomile, chickweed, eyebright, fennel seed, fenugreek, ginseng, hops, mullein, nettle, oat straw, parsley, peppermint, raspberry leaves, red clover, rose hips, sage, and yellow dock

Vitamin B3 – Niacin:

Food Sources – Beef liver, nuts, brown rice, wheat germ, soybeans, whole grains, brewer’s yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, peanuts

Herb Sources – alfalfa, burdock root, catnip, capsicum, chamomile, chickweed, eyebright, fennel seed, hops, licorice, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm, and yellow dock

Vitamin B5 – Pantothenic Acid:

Food Sources – avocados, beef, brewer’s yeast, eggs, legumes, beans broccoli, cabbage, corn, potatoes, peas, mushrooms, whole wheat

Herb Sources – Alfalfa, capsicum, catnip, hops, kelp, red clover, licorice

Vitamin B6 – Pyridoxine:

Food sources – All foods contain some B6, but the highest sources include brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, and wheat germ

Herb sources – alfalfa, capsicum, catnip, kelp, oat straw, red clover, and papaya

Vitamin B9 – Folate:

Food sources – Asparagus, barley, beef, bran, brewer’s yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, organs, root vegetables, salmon, wheat germ, whole grains including wheat

Herb sources – alfalfa, capsicum, catnip, kelp, red clover, and papaya

Vitamin B12 – Methylcobalamin:

Food sources – meats, brewer’s yeast, eggs, herring, mackerel, milk and dairy products

Herb sources – alfalfa, capsicum, catnip, kelp, hops, and red clover

Biotin – Sometimes called Vitamin H:

Food Sources – Brewer’s yeast, nuts, beef liver, egg yolk, milk, wheat germ, brown rice, beans, cheese, lamb

Herb Sources – alfalfa, capsicum, catnip, hops, kelp, fenugreek, red clover, papaya

Choline:

Food Sources – Broccoli, oat bran, egg yolks, lecithin, legumes, meat, milk, raw green leafy vegetables, root vegetables

Herb Sources – alfalfa, capsicum, catnip, hops, kelp, fenugreek, red clover, papaya

Vitamin D

The next vitamin that is beneficial for weight loss is vitamin D. This nutrient is not actually a vitamin, but it is still important for your health. Vitamin D helps to regulate the body’s metabolism and supports the absorption of calcium and phosphorus. It can also help improve mood swings, which is an added bonus!

One of the easiest ways you can naturally get more vitamin D into your diet is by eating fish such as salmon, trout, tuna and sardines. Another great source of Vitamin D is the sun. Getting outside 3 times per week for about 15 minutes will give your body what it needs. However, if you live in a place where there is little sunshine year round, then you may want to consider taking a vitamin D supplement. Just remember, that not all vitamins are created equal. And if you are taking supplements, make sure you choose a reputable brand with natural ingredients.

Food Sources – Fish liver oils, butter, eggs, sardines, tuna fish, sunflower seeds, unprocessed raw milk

Herb Sources – alfalfa, bee pollen, fenugreek, red raspberry, rose hips, papaya

Calcium

The next vitamin that is beneficial for weight loss is calcium. This mineral helps with the absorption of other nutrients, which means it can help prevent nutrient deficiencies. It also plays a role in moving blood cells around your body and maintaining muscle contractions – including those of your heart!

One way to increase your intake of this important mineral through diet is to include foods and herbs, such as:

Food Sources – dairy foods, salmon, sardines, seafood, and dark green leafy vegetables, almonds, asparagus, brewer’s yeast, broccoli, cabbage, collards, dandelion greens, figs, oats, prunes

Herb Sources – alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, kelp, nettle leaves, white oak bark, valerian root

If you are someone who doesn’t eat a lot of these things, then you may want to consider taking a calcium supplement. Just like with vitamin D, it is important to do your research before purchasing any supplements and make sure they come from a reputable company.

Iron

The next vitamin that is beneficial for weight loss is iron. This mineral helps to carry oxygen throughout the body and aids in the production of energy. A lack of iron can lead to fatigue, which makes it difficult to stick with any type of diet or exercise plan.

Good sources of dietary iron include:

Food Sources – Eggs, fish, liver, meat, whole grains, and in small amounts – almonds, avocados, beets, beans, blackstrap molasses, brewer’s yeast, dulse, and some fruits, lentils, spinach, whole grains

Herb Sources – alfalfa, burdock, catnip, cayenne, chamomile, chickweed, chicory, CHLOROPHYLL, dandelion, dong quai, eyebright, fennel seed, fenugreek, kelp, lemongrass, licorice, milk thistle seed, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaf, rose hips, sarsaparilla, shepherd’s purse, uva ursi, and yellow dock.

However there is also an iron supplement that you can take if your diet lacks this important nutrient. Just like with the calcium and vitamin D supplements – do your research!

Magnesium

The next vitamin that helps to boost metabolism is magnesium. Magnesium plays a large role in how muscles work by helping to produce energy and regulating the body’s electrolytes. A deficiency in magnesium can lead to muscle cramps, fatigue, and even anxiety.

Foods high in magnesium include:

Food Sources – dairy foods, fish, apples, apricots, bananas, black-eyed peas, brewer’s yeast, cantaloupe, corn, figs, grapefruit, green leafy vegetables, lemons, peaches, whole grains, yellow foods, watermelon

Herb Sources – alfalfa, bladderwrack, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, hops, kelp, nettle leaves, oat straw, paprika, parsley, peppermint, red raspberry leaf, red clover, shepherd’s purse, yarrow, yellow dock

If you find that your diet is not meeting your needs for this mineral, you may want to consider taking a supplement.

Vitamin C

The final vitamin that is very beneficial for weight loss is Vitamin C. This nutrient is needed for tissue growth and repair, needed for adrenal gland function, protects against disease and bacteria and helps the body produce collagen, which means it keeps your skin looking young and wrinkle-free! It also acts as an antioxidant, protecting cells from damage caused by toxic free radicals in the environment. This can help to keep your body functioning at its best.

Good sources of Vitamin C include:

Food Sources – berries, citrus fruits, green vegetables. Nearly all natural foods contain some vitamin C including tomatoes, cabbage, broccoli, strawberries, green peppers, parsley, pineapple, and spinach

Herb Sources – alfalfa, burdock root, camu camu, capsicum, chickweed, acerola fruit, aloe vera, rose hips, red raspberry, yellow dock

And as with the other vitamins and minerals mentioned in this blog, there is also a vitamin C supplement that you can take if your diet is not meeting your needs.

So there you have it! Six vitamins and minerals that can help you lose weight. By including these nutrients in your diet, you are doing your body a huge favor! Not only will you be able to reach your weight loss goals, but you’ll also be improving your overall health tremendously.

If you have found this article beneficial, please share it with others that you know who could benefit from the information as well.

And if you have tried everything, but are still struggling to lose weight, don’t give up! Contact me and I can guide you in the right direction. You deserve to reach your goals and feel great about yourself!

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Have a Beautiful Day!