You are trying to lose weight, and you know that the most effective approach is a healthy diet and exercise plan. In this article, you will learn about the essential nutrients in your diet that are necessary for successful weight loss; and specifically about the wondrous Vitamin B6.
Vitamins and Minerals for Successful Weight Loss
The vitamins and minerals central to reducing body weight are:
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin C
Additionally, you need all of them because they all work together. Taking too much or too little of one B-complex vitamin will impair the body's usage of the others.
Why Vitamin B6?
Vitamin B6 reduces body weight by working to regulate metabolism and thyroid hormone. Also called pyridoxine, it is used in the body in the form of pyridoxal phosphate. This coenzyme is vital to the metabolism of amino acids, which are the foundation of protein. It also helps facilitate many other enzyme reactions in cells throughout the body.
Vitamin B6 in your Food
If you are trying to reduce body weight, you will want to add these food sources of Vitamin B6 into your diet:
- Brown rice
- Wheat bran
- Wheat germ
It is usually better to get your vitamins from animal food sources, as studies have shown that they are absorbed more effectively by the body than plant food sources.
How Much to Reduce Body Weight?
The amount of Vitamin B6 in food or supplements is expressed in milligrams. The recommended daily allowance of Vitamin B6 is 2 mg, although 25-30 mg per day is usually advised for the best possible health. The safest limit is 200 mg of vitamin B6 per day.
It is usually rare to encounter a vitamin B6 deficiency because of its presence in a large variety of foods. Usually a deficiency will be caused by medications that interfere with the vitamin's metabolism in the body. Other lifestyle factors that may cause a vitamin B6 deficiency are:
- Drinking a lot of soda
Symptoms of a vitamin B6 deficiency include:
- Loss of sleep
High doses of Vitamin B6 can be very dangerous. Many of the symptoms of Vitamin B6 toxicity are very similar to those of vitamin B6 deficiency. Regular stable doses are better for the body than large irregular doses, as the body eliminates it via urine after just 8 hours.
Research is emerging to show that Vitamin B6 may be even better to reduce body weight:
- B-complex vitamins may help decrease fatigue, making exercise easier.
- Vitamin B6 is necessary for serotonin production potentially making diet and exercise easier.
- Vitamin B6 may also improve heart health
- The vitamin B-complex, especially vitamin B6, are a healthy, essential way to reduce body weight.