Supplementation – vitamins and minerals

The body needs vitamins and minerals to function properly. What happens when we do not provide it with the right amount of them, we eat too little or the delivered food does not have sufficient nutritional value? The body may react with an increased sense of hunger. After all, by eating more, we increase the chances of getting the missing nutrients.

On the other hand, a constant supply of vitamins and minerals may possibly mean a reduction in hunger and thirst, which may contribute to faster weight loss. These are assumptions so far, but the research carried out shows that they may be close to the truth.

Vitamin D

Vitamin D levels that are too low are probably one of the most common deficiencies in Western countries. Recent studies indicate that vitamin D supplementation may reduce body fat and waist circumference compared to placebo. Below is an example of a half-year study:

In one study, 77 overweight or obese women took a daily vitamin D supplement or placebo for 3 months. In the subjects who received vitamin D, the amount of adipose tissue in the body decreased by an average of 2.7 kg. There was no change in the placebo group.

Multivitamins

In 2010, a study was conducted in which about 100 overweight women were divided into 3 groups. The first group received a multivitamin supplement every day. The second was given calcium, the third was given a placebo.

No weight changes were seen in women taking either calcium or a placebo. However, in the first group taking the multivitamin regularly, there was a weight loss of about 3 kg as well as an improvement in overall test results. There was also an increase in the basal metabolic rate (the rate at which the body burns calories while resting) in this group.

Other research shows that taking a multivitamin supplement reduces the feeling of hunger during fasting.

Summary

Wholesome, natural food is undoubtedly the basis for weight loss, but getting the right amount of vitamin D in your food can be difficult. Vitamin D supplementation is also especially recommended in the fall and winter season, when the sun shines much less frequently.

If you are overweight and have doubts about whether your keto diet provides the right amount of nutrients, it is worth choosing a multivitamin. However, it should be remembered that usually multivitamin supplements usually contain a small amount of vitamin D, so you should take care of its supply to the body separately.