Can vitamins & minerals fuel your metabolism?
Vitamins and minerals, also known as micronutrients, are essential for many physiological functions that go on within our bodies. Some are especially important for weight regulation and metabolism.
What’s the difference between vitamins and minerals?
Vitamins are organic molecules, or substances, that are vital for human life. There are 13 essential vitamins, including vitamin A, C, D, E, K and the B vitamins. They are naturally present in food, and are sometimes added to processed foods to increase nutritional value.
Minerals are elements that are found on the Earth and in food. Some are required in small quantities and others in larger quantities. Examples of minerals include: copper, magnesium, zinc, and calcium.
Deficiencies in vitamins or minerals can lead to an array of symptoms and complications, usually depending on the function of that nutrient. Consuming a varied and well balanced diet is key in assuring that you consume appropriate amounts of these micronutrients.
Key vitamins & minerals for weight regulation & metabolism
Vitamin D
Vitamin D is a fat-soluble vitamin that is naturally present in several foods. It is also produced with UV rays when sunlight strikes the skin and triggers vitamin D synthesis.
This vitamin has many roles, including bone growth and remodeling, cell growth, and glucose metabolism.
Increased body fat and obesity have been associated with lower vitamin D levels, which poses the question: does low vitamin D status predispose to fat accumulation?
Researchers have been asking themselves this question, and several studies have been conducted. One cross sectional analysis completed in 2016 focused on children aged 12–72 months old. Milk-fat percentage, vitamin D levels, and BMI were evaluated. The research showed that children who were consuming whole milk had higher vitamin D levels and a lower BMI.
Studies have also been conducted on older women. One study found that participants with higher vitamin D levels exhibited more fat loss than those with lower vitamin D levels.
More research is needed on this topic, and there is nothing to suggest that taking a vitamin D supplement is going to directly lead to weight loss without other behavior modifications, such as exercise and improved eating habits.
Overall, research may indicate that avoiding vitamin D deficiency might help support a healthier weight.
How much vitamin D do you need?
- Men and Women (19–70 years): 600 IU each day or 15 mcg each day
- Men and Women (71 years and older): 800 IU each day or 20 mcg each day
Food sources of vitamin D
- Fatty fish, such as salmon, trout, sardines and mackerel
- Cod liver oil
- Beef liver
- Fortified dairy and breakfast cereals
- Mushrooms
- Eggs
Iron
Iron is a mineral. It is essential for oxygenation, physical growth, neurological development and muscle metabolism, among other functions.
A study conducted in 2014 utilized a small cohort of 21 women with iron deficiency anemia. They were treated with iron replacement and afterwards were found to have significantly reduced BMI, as well as improved HDL cholesterol and triglyceride levels.
Additionally, the National Association of Hypothyroidism, has reported that iron deficiency alters thyroid levels, thereby affecting metabolism. The thermogenic, or metabolism boosting, properties of thyroid hormone are negatively affected.
It is also important to note the common signs and symptoms of iron deficiency: fatigue, weakness, poor exercise performance, etc. The presence of these symptoms may cause an individual to lead a more sedentary lifestyle, which may also be a factor in weight changes.
Similarly to vitamin D, iron can become toxic if consumed in too high a dose. Iron should only be supplemented if deemed necessary by a medical provider.
How much iron do you need?
- Women (19–50 years): 18 mg iron per day.
- Women (19–50 years): 27 mg if pregnant; 9 mg if breastfeeding.
- Men (19 years and older): 8 mg iron per day.
- Older women (51 years and older): 8 mg iron per day.
Food sources of iron:
- Fortified cereals
- Meat
- Beans and lentils
- Leafy green vegetables
- Tofu and soybeans
B vitamins
The B vitamins play a vital role in energy metabolism. Thiamine (B1) aids in the conversion of carbs into energy. Riboflavin (B2), niacin (B3), and pyridoxine (B6) are all involved in the release of energy from food.
Pantothenic acid (B5), biotin (B7), and vitamin B12 are all required for the metabolism of either fat, protein or carbs. Lastly, folic acid is needed for cell growth.
The body lacks energy without these B vitamins. A deficiency in these vitamins can negatively alter energy metabolism.
Food sources of B vitamins:
- Salmon
- Leafy greens
- Liver and organ meats
- Eggs
- Beef
- Oysters, clams, mussels
- Legumes
Magnesium
Magnesium is an abundant mineral in the body. It is needed for energy production, protein synthesis, blood sugar control, and more.
Similarly to the previously mentioned micronutrients, the chemical reactions which produce energy in our bodies cannot happen efficiently without sufficient magnesium.
How much magnesium do you need?
- Men (19 years and older) need 400 to 420 milligrams (mg) each day.
- Women (19 years and older) need 310 to 320 mg each day.
- Women (19 years and older) who are pregnant need 350 to 360 mg each day.
- Women (19 years and older) who are breastfeeding need 310 to 320 mg each day.
Food sources of magnesium:
- Nuts and seeds
- Soybeans and tofu
- Spinach
- Halibut
- Brown rice
- 100% bran cereal and oatmeal
The big picture
This review of select vitamins and minerals is not to encourage unwarranted supplementation, but to encourage the consumption of a well-balanced diet rich in various micronutrient-containing foods, especially plant-based foods. Doing so will support your metabolism and overall health.
For more information relating to vitamin and mineral supplementation, sign up for an online diet and nutrition consultation with an Alpha Dietitian.
Once you complete an online consultation, one of our registered dietitians will help you come up with a nutrition plan that suits your needs. Please note that dietitians cannot prescribe medication for weight loss. To learn more about the conditions we treat or get started with your online consultation, check out our website and sign up today!
