Vitamin Intake Calculator for Weight Loss
Here’s a table summarizing the essential vitamins that can support weight loss, their roles, and sources:
| Vitamin | Role in Weight Loss | Food Sources | Recommended Daily Intake |
|---|---|---|---|
| Vitamin D | Helps regulate fat storage, supports mood (important for motivation), enhances immune function. | Fatty fish (salmon, mackerel), egg yolks, fortified dairy products, sunlight exposure | 600-800 IU |
| Vitamin B12 | Boosts energy levels, essential for metabolism of proteins and fats, supports healthy brain function. | Meat, fish, dairy, fortified cereals | 2.4 mcg |
| Vitamin C | Involved in fat oxidation during moderate exercise, helps reduce inflammation, and supports immunity. | Citrus fruits, strawberries, bell peppers, broccoli | 75-90 mg |
| Vitamin B6 | Supports protein metabolism, helps convert food into energy, and may improve thyroid function. | Poultry, fish, potatoes, bananas | 1.3-2 mg |
| Vitamin B1 (Thiamine) | Vital for energy metabolism, helping the body convert carbohydrates into energy. | Whole grains, nuts, seeds, pork, legumes | 1.1-1.2 mg |
| Vitamin B3 (Niacin) | Plays a role in fat metabolism and helps convert food into energy. | Meat, fish, nuts, seeds, whole grains | 14-16 mg |
| Vitamin E | Antioxidant that helps protect cells from oxidative stress, supports immune function, and may aid fat loss. | Nuts, seeds, spinach, broccoli, sunflower oil | 15 mg |
| Vitamin A | Supports the regulation of fat storage, essential for cell growth, and promotes a healthy immune system. | Carrots, sweet potatoes, spinach, kale, liver | 700-900 mcg |
| Vitamin K | Helps regulate blood sugar levels and supports bone health, which is important during weight loss. | Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts | 90-120 mcg |
| Folic Acid (Vitamin B9) | Helps in protein metabolism, aids in the creation of new cells, and may improve metabolic health. | Leafy greens, asparagus, beans, fortified cereals | 400 mcg |
| Vitamin B5 (Pantothenic Acid) | Essential for fat and carbohydrate metabolism, helps convert food into energy. | Meat, avocados, mushrooms, eggs, whole grains | 5 mg |
Important Notes:
- Balanced Diet: Vitamins alone won't cause weight loss, but they can support metabolic functions, reduce fatigue, and help maintain a healthy diet.
- Supplements: While most vitamins can be consumed from food sources, supplements can be considered if you're deficient. Always consult with a healthcare professional before starting any supplement.