Losing weight is a challenge for most of us. It’s widely understood that it takes a reduction in food intake in addition to exercise to reduce that number on the scale. It is also believed that certain vitamins, minerals, enzymes and amino acids may play a role in losing weight.
When thinking of your body, it’s important to imagine it as an engine or machine. You should eat to supply fuel that supports tissue growth and bodily functions, not just because of taste. Losing sight of this fact can result in many health issues, including obesity.
Vitamin Supplements for Weight Loss
So what are the dietary supplements that may help reduce that tummy bulge, you ask? In reviewing the recommendations from Fran McCullough’s book, Living Low-Carb, Dr. Atkin’s book, New Diet Revolution, and Cliff Sheats, Lean Bodies, a common weight loss theory emerges. It is possible that the following five dietary supplements may promote and enhance weight loss, through improvement to the body’s metabolism and energy level.
L-Carnitine
CoQ10
Vitamin E
Vitamin B complex
Weight Loss Supplement #1 – L-Carnitine
L-Carnitine, is an amino acid, essential for metabolism and good health. Robert Crayhon, M.S. wrote a book entitled, “The Carnitine Miracle” which is reviewed by Ivy Greenwell in Life Extension Magazine’s February 2000 article, “Energy, Health and Mental Agility”. Greenwell tells us that in his book, Crayhon explains that Carnitine is a coenzyme, water soluble and helps us turn food into energy.
Crayhon considers L-Carnitine the most important dietary supplement for weight loss, as it creates energy in the mitochondria. L-Carnitine transports the fatty acids in your cells to the mitochondria to be burned, and helps lower cholesterol and triglyceride levels. You may become deficient in this vitamin as you age, when under stress, if overweight or diabetic.
According to Fran McCullough in her book Living Low Carb, L-Carnitine has zero toxicity, and initial dose should be 500 mg, increasing by 500 mg until you feel energized. Total dose should not exceed 4000 mg per day. Crayhon recommends taking L-Carnitine and CoQ10 together for full benefit.
Weight Loss Supplement #2 – CoQ10
Coenzymes help enzymes do their jobs, and Coenzyme Q10 helps the cells make energy. It also acts as an anti-oxidant which protects cells from free radicals. The Life Extension website explains, “When CoQ10 levels (in the body) diminish, the ability of cells to sustain even basic metabolic functions is impaired.”
MayoClinic.com’s Coenzyme Q10 article warns of possible minor side effects of this supplement, such as itching, stomach upset, insomnia, etc. Discontinuing the supplementation will stop the side effects.
Weight Loss Supplement #3 – Vitamin E
There are many benefits to taking a Vitamin E supplement, two being heart disease prevention and to attack free radicals in the body. For purposes of weight loss, it increases insulin sensitivity.
Vitamin E is a fat soluble antioxidant and 400 mg is a standard dose. Due to its blood-thinning effect, it should be stopped temporarily before surgical procedures, and according to the Office of Dietary Supplements, higher doses are to be taken with caution. Vitamin E occurs naturally in nuts, seeds and oils, such as almonds, peanut butter and Sunflower seeds.
Weight Loss Supplement #4 – Chromium Picolinate
Chromium is a mineral that assists the body turn carbohydrates into energy. According to Dr. Atkins, studies have shown that Chromium builds muscle and decreases body fat. The Office of Dietary Supplement’s fact sheet on Chromium states that “Chromium is known to enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrate, fat, and protein in the body. It occurs naturally in meats, whole grain products and some vegetable and fruits. Atkins recommends 50 mcg/daily.
Chromium picolinate is a combination of chromium and picolinic acid. It is believed to increase the efficiency of insulin. In Amanda Allen’s article, “Chromium Picolinate and Weight Loss” on the Vanderbilt.edu website, she states, “It is speculated that chromium picolinate works by stimulating the activity of insulin, thus significantly aiding the body’s glucose and fat metabolism, managing the breakdown of glucose and fat.” Her studies did not necessarily support that claim, however.
Weight Loss Supplement # 5 – Vitamin B Complex
Sheats tells us in his book, Lean Bodies, “B-complex vitamins are involved in nearly every reaction that occurs in the body” he clarifies that it helps the manufacture of new red blood cells and metabolism of carbohydrates, fat, and protein. A Vitamin B complex supplement contains many different B vitamins, a few being Thiamine, which plays a key role in energy production; Riboflavin, which involves breaking down carbohydrates, fats and protein; Niacin, which is involved in metabolism and the health of the nervous system; and Pantothenic acid, which stimulates the adrenal glands and releases energy from foods.
Maintaining a healthy, balanced diet is a nutritional start. But we all know that due to the effects of processed food, pollution, illnesses, medication and stressful situations, even with a proper diet our nutritional efforts may fail our bodies. Losing weight is a personal battle, and each person’s metabolism and health determines the best strategy to take. With vitamin supplementation, perhaps a dieter can tip the odds in his favor and boost his ability to lose those extra pounds!
Note: Since the FDA does not regulate dietary supplements, many studies have been done with no absolute findings on the affect of some dietary supplements. This article is not intended to be medical advice or a substitute for a discussion with a physician or nutritionist.
Resources:
Life Extension Magazine website
MayoClinic.com website
Office of Dietary Supplements website
Vanderbilt.edu website
The Carnitine Miracle by Robert Crayhon, M. Evans and Company, Inc ©1998
Lean Bodies by Cliff Sheats, MS, ACACN, The Summit Group ©1992
Dr. Atkins’ New Diet Revolution by Robert C. Atkins, M.D., Avon Book ©1999
Living Low-Carb by Fran McCullough, Little, Brown and Company ©2000
