6 vitamin deficiencies secretly sabotaging your weight loss - What to do about it
Vitamins that could be blocking your weight loss revealed (Photo: Freepik)
Even a strict diet and intense workouts might not bring results if your body lacks essential vitamins. Deficiencies in certain micronutrients can not only slow down your metabolism but may completely block weight loss.
Vitamin D
According to nutrition expert and dietitian Natalia Michkovska, vitamin D is essential for the body to use calcium and phosphorus to build bones and maintain healthy tissues.
Additionally, it is an important vitamin that the body needs for the normal development and maintenance of the skeletal system.
A sufficient level of vitamin D is linked to better insulin sensitivity and a healthier metabolism, which can help prevent fat accumulation, especially around the abdomen.
Vitamin D also affects the hormones leptin and ghrelin, which regulate feelings of hunger and fullness. A deficiency in vitamin D can cause constant hunger.
When deficient, muscle strength may decrease, and muscle mass is very important for weight loss because it helps burn more calories even at rest.
Magnesium
It is important for controlling blood sugar levels and the proper functioning of the nervous system. Its deficiency leads to stress, insomnia, and overeating.
Stress often leads to emotional eating. Magnesium helps relax the nervous system and improve sleep, which positively affects appetite control.
Lack of sleep is associated with weight gain. Magnesium can promote better sleep by relaxing muscles and the nervous system.
It also reduces muscle cramps and fatigue and helps with recovery after workouts.
Sources of magnesium:
- nuts (especially almonds, cashews);
- pumpkin and sunflower seeds;
- green leafy vegetables (spinach);
- whole grain products;
- dark chocolate;
- legumes.
Zinc
It affects thyroid hormones and leptin - the hormone responsible for feeling full. A deficiency slows down metabolism.
Also, maintaining muscle mass is important during weight loss. Zinc plays a role in protein synthesis and muscle tissue support.
Additionally, it helps improve insulin sensitivity, which is crucial for controlling blood sugar levels. This helps avoid insulin swings that can cause intense hunger and overeating.
Main sources: seafood, meat, pumpkin seeds.
Iron
A deficiency in this mineral reduces energy levels, making a person less active and slowing calorie burn.
Lack of iron can cause apathy, mood deterioration, and depressive symptoms. This directly affects motivation to stick to diet and exercise routines.
Sources of iron include red meat, liver, greens, and legumes.
B Vitamins
Especially B6, B12, and folic acid, which are responsible for converting food into energy.
When deficient, metabolism slows down. Insufficient levels can cause fatigue and poor mood, hindering weight loss efforts.
Sources: meat, fish, eggs, and grains.
Iodine and selenium
These are very important for the proper functioning of the thyroid gland. Problems with these nutrients make weight loss almost impossible.
Sources of iodine: seaweed, fish.
Selenium is found in Brazil nuts, fish, and eggs.
The article was prepared using the following sources: the Instagram page of nutrition expert and nutritionist Natalia Michkovska and the WebMD website.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
