Best Supplements to Lose 5 Pounds, According to Dietitians
If you're trying to lose weight, you're likely making major adjustments to your diet and nutrition. But this could also mean that you're cutting out some essential vitamins and nutrients which actually could benefit weight loss.
"It can be difficult to meet all your nutritional needs through diet for anyone, but it becomes even more of a concern during weight loss because of the calorie deficit," says Rebekah Blakely, RDN, registered dietitian nutritionist for The Vitamin Shoppe. "In order to lose weight, you have to eat fewer calories than your body burns. Fewer calories means less opportunity to get in all the necessary nutrients."
So adding in certain supplements and vitamins to your routine during a weight loss journey could support full health and vitality.
Adds Brittany Michels, MS, RDN, LDN, registered dietitian nutritionist for The Vitamin Shoppe, "Supplementation is recommended to anyone restricting food intake, lacking variety in their food regimen and/or not consuming an adequate amount of each food group."
While no one supplement will necessarily help you shed pounds, making sure you have enough of certain nutrients could help make your overall weight loss a success. Here are 5 of the best supplements to consider if you're on a weight loss journey to lose 5 pounds, according to dietitians. Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.
Multivitamin
"Multivitamins are designed to cover the majority of baseline nutrient needs and to supplement a healthy diet. When an individual is intentionally in a caloric deficit to support weight loss, a multivitamin has the ability to fill in the nutritional gaps," says Michels.
Adds Blakely, "When you're in a calorie deficit for weight loss, it can be more difficult to meet all the recommended amounts of vitamins and minerals that play crucial roles in our daily functioning, hormone production, mood, immune system, and more. A multi can help you rest assured knowing you're meeting those needs."
READ MORE:Â What Taking a Multivitamin Every Day Does To Your Body
Fiber
"Fiber has many health benefits, but one of the main things it's known for is its ability to increase satiety. The more fiber a meal has, the quicker and longer you'll typically feel full," says Blakely.
"Choosing high-fiber foods like whole grains, vegetables, fruits, nuts, seeds, and legumes will help you meet daily fiber goals (25 grams for women and 38 grams for men). However, on a calorie deficit, this can sometimes be harder to meet. A fiber supplement can help you meet daily recommendations, or even add a little extra, helping with appetite support and gut health."
Vitamin D
"Vitamin D is one of the most common nutrient deficiencies. Low vitamin D levels are linked to depression, anxiety, fatigue, changes in metabolism, suppressed immune system, decreased pancreatic function and hormonal influences to name a few," says Michels. "Other symptoms that will spark my recommendation for a blood draw are: having a hard time losing weight, poor sleep, low testosterone levels (vitamin D is required for testosterone production), poor blood sugar management, and digestive disorders (malabsorption of vitamin D is common). The vast array of low vitamin D impacts make this supplement a must for the majority of the population, especially those looking to lose weight."
Ashwagandha
"While everyone may not need this herbal supplement, quite a few might find it beneficial. It's an adaptogen herb that supports a healthy stress response in the body," says Blakely. "It's even been shown to reduce the stress hormone, cortisol, which is known for its role in belly fat retention. Trying to lose weight can add stress to an already busy lifestyle. Ashwagandha can support you as you pursue those goals. Additionally, ashwagandha may help reduce food cravings and emotional eating."
Probiotics
"Probiotics are the beneficial bacteria found in our gut. Adequate balance is essential for health and depletion can be influenced by many factors, including, but not limited to: a lack of fermented foods in the diet, unmanaged stress, processed foods, inflammation, food intolerances, antibiotic usage, and digestive disorders," says Michels.
"Specific probiotic strains are linked to the health of key areas in the body, such as our immune system, digestive health, respiratory health, mental health, and even weight management. Strains such as Bifidobacterium breve, Lactobacillus plantarum, and Lactobacillus rhamnosus are linked to either lower body fat, belly fat, body weight, reduced waist, and hip circumference and/or decreased appetite."
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