Your body needs optimal amounts of essential vitamins and minerals to function properly. This is especially important when you’re cutting back on your food intake, and losing weight.
Note: Before beginning a weight loss program, see your doctor and/or nutritionist to find out what vitamins are right for you. The vitamins recommended in this article are the author’s personal choices only and not a prescription for everyone.
Studies that show that taking in adequate levels of vitamins and minerals can decrease your food cravings, making it easier to stick to a weight loss diet. Before you embark on a weight loss program the first step is to get yourself a good multi-vitamin supplement with no additives.
Vitamin D3 is a particularly important vitamin if you’re trying to lose weight. Vitamin D deficiency is very common in northern countries like Sweden, Canada and the US and especially so in these times when sun exposure is discouraged. Taking vitamin D3 can decrease your percentage body fat, particularly your waist circumference. It’s also helps maintain healthy blood glucose levels.
Unfortunately, most multivitamin formulations still contain only minimal doses of vitamin D3, so you’ll need a separate D3 supplement to reap the benefits.
Next time you visit your doctor ask them to measure your vitamin D3 levels. I was surprised to find that mine were below normal and so I started supplementing with 5000 IU of D3 daily 5 years ago.
In addition to a high quality multi-vitamin, and Vitamin D3, iron, potassium and magnesium citrate are very useful to take when on a LCHF weight loss diet.
Potassium and magnesium citrate are important for heart health and are often depleted by dieting. Potassium is particularly helpful on a low carb diet plan due to initial glycogen losses (glycogen is bound to potassium). Adequate potassium prevents muscle cramps and nausea, and safeguards muscle mass. Its particularly helpful in generating ketones and therefore very useful for people with insulin resistance. The daily recommended intake for potassium is 4700 mg daily.
Good sources of potassium include avocados, broccoli, spinach, pork, beef, salmon and dark chocolate!
Last but certainly not least, it’s very common for women to be anemic, even when they are eating plenty of protein and red meat so remember to ask your doctor to measure your iron levels at your next visit. If you have a tendency to be anemic, reducing your food intake will only exacerbate this problem. The last thing you need is reduced energy levels when you are losing weight and that’s often the key symptom of iron deficiency/anemia – tiredness. If you are anemic, its important take a good iron supplement while you are losing weight. Ortho Molecular Products “Reacted Iron” is a personal favorite.