Best Supplements For Weight Loss And Improved Energy
When you your coach tells you to lose a few pounds or if you tend to drag during practice, you should consider taking certain vitamin supplements. Some vitamins, like D, C, B-6 and B-12, have roles in running your metabolism. By meeting your daily needs, you'll be set up for losing that extra weight and having better energy levels while you're in training. Even though vitamins are generally considered safe, talk with your healthcare provider before you take a new supplement, to be on the safe side.
In 2010, researchers published a study that evaluated vitamin D and calcium intakes and weight loss success. This study, published in The American Journal of Clinical Nutrition, found that participants who had higher levels of vitamin D in their diets, in addition to higher intakes of calcium, were more likely to lose weight successfully. Those who had lower intakes of vitamin D and calcium were more likely to retain a higher body mass index, or BMI. To meet your needs, the recommendation of vitamin D for both adult women and men is 600 international units per day, according to the Food and Nutrition Board of the Institute of Medicine. Since maximum weight loss was achieved alongside high calcium intakes in this study, consider taking calcium, too. You need 1,000 milligrams a day.
Getting enough vitamin C is critical for your energy levels. It's reported that an average of 6 percent of Americans are deficient in vitamin C -- men more so than women, according to 2012 data collected by the Centers for Disease Control and Prevention, or CDC. If you don't get enough vitamin C in your diet, you'll feel fatigued and may start feeling joint pain. This can put a damper on your sports conditioning workouts. Adult women require 75 milligrams of vitamin C per day. If you are male, get 90 milligrams each day.
Vitamin B-6 is responsible for metabolizing carbohydrates, proteins and fats. It helps pull energy, in the form of calories, out of these macronutrients. By breaking macronutrients down and utilizing them efficiently, you'll be able to keep your energy levels up during training. Even though B-6 is so important for running your metabolism, the CDC reports that more than 10 percent of Americans don't get enough of the vitamin. To meet your recommendations, women should get 1.3 to 1.5 milligrams daily. Men require 1.3 to 1.7 milligrams every day.
Much like vitamin B-6, vitamin B-12 also plays big roles in energy conversions, particularly from protein and fat. Since B-12 is crucial for revving up your metabolism and getting you energy, it's something you'll need during intense periods of exercise. Roughly 2 percent of Americans are B-12 deficient though, which goes up to 4 percent in older demographics. Because B-12 comes primarily from meat, seafood and poultry, if you don't regularly consume these foods while you're in training, you'll be even more likely to have low B-12 levels. You need just 2.4 micrograms of B-12 each day to maintain adequate B-12 levels in your system, no matter your gender.