This post has been updated since its original publication to include more expert information.
As you get older, it becomes more and more difficult to get rid of that stubborn belly fat that seems to be stuck in your belly. Even if you eat a balanced diet, nourish your body with nutrients, and get enough exercise, it can still be difficult.
Fortunately, getting the right nutrients to support your metabolism can be easier than ever if you add the right vitamins and supplements to the mix. While you should already be changing your diet to cut down on added sugars and processed foods, an easy way to fill nutritional deficiencies is to incorporate metabolism-boosting vitamins into your daily routine. The B-complex is one of the vitamins that will allow you to get enough B vitamins every day.
To learn more about the benefits of B vitamins and the B-complex, we spoke with Juliana Tamayo, a registered dietitian at Fitness Clones. She tells us these nutrients are an important part of any healthy diet, especially if you're trying to lose weight.
While most people get enough B vitamins from their daily diet, such as pork, chicken, beans, lentils, whole grains, potatoes, fish, and eggs, various factors affect the body's requirements, including age, genetics, and pregnancy. . The optimal amount of B vitamins Tamayo notes that the B vitamins that speed up metabolism include thiamin (B1), pyridoxine (B6), folic acid (B9), and cobalamin (B12). "Although there are more B vitamins, including niacin, pantothenic acid, and biotin, they are not active in energy metabolism," he said.
Tamayo says B12 and B6 are the best. “In most cases, vitamin B12 is the most important vitamin to take. Vegans and vegetarians find it difficult to obtain this vitamin through their diet," notes Tamayo, adding that this B vitamin "is directly linked to cell metabolism and is essential for energy production," while thiamine is "needed directly for the conversion of carbohydrates into energy".
Then there's B6, or pyridoxine, which is "essential for macronutrient metabolism" and folic acid, which helps with cell metabolism. A deficiency in any of these essential vitamins can be detrimental to overall health. “If you are deficient in this vitamin, you may feel tired, lethargic and in a bad mood. Low levels of vitamin B12 and folic acid also cause anemia, which is common in older Americans," warns Tamayo.
Starting your day with a B vitamin supplement like B12 or B6 ensures your body gets the essential nutrients it needs to boost its metabolism and function at its best. Better yet, opt for a B-complex as it contains eight B vitamins packed conveniently into one tablet.
In addition to evidence that B vitamins can help reduce stress and symptoms of anxiety and depression by improving overall mood, they play an important role in energy metabolism. The main function of the B complex is to help metabolize carbohydrates, proteins and fats in the body as energy fuel. A deficiency in waist-busting vitamins will cause the body to store these nutrients as fat instead of using them to fuel the calorie-burning system. "When you supplement with B-complex vitamins, you provide your body with the necessary levels of B vitamins to support processes in the body, including cellular metabolism, energy production, DNA regulation, and red blood cell production," explains Tamayo. . Ideal!
The main thing is
After all, everything from hormone levels to physical activity can affect your metabolism. But proper nutrition and a balanced diet are important for boosting your metabolism, including getting enough B vitamins. And there are B vitamins that can speed up your metabolism. Tamayo specifically mentions B12 and B6 as B vitamins, which should be taken every morning to boost your metabolism. Be sure to talk to your doctor to make sure B vitamins are right for you.