What vitamins are suitable for weight loss through exercise

During exercise for weight loss, it is suitable to supplement with vitamin B, vitamin C, vitamin D, and other vitamins, which can help improve metabolism and exercise performance. There are mainly vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin D, etc.

1. Vitamin B1

Vitamin B1 participates in carbohydrate metabolism, helping to convert food into energy. Consuming a large amount of energy during exercise, supplementing with vitamin B1 in moderation can reduce fatigue and improve exercise endurance. Lack of vitamin B1 may lead to beriberi, manifested as fatigue and decreased appetite. Brown rice, whole wheat bread, pork and other foods are rich in vitamin B1, and people who exercise can increase their intake appropriately.

2. Vitamin B2

Vitamin B2 plays an important role in fat metabolism and helps with fat burning. Supplementing with vitamin B2 during exercise can promote fat breakdown and improve weight loss efficiency. Vitamin B2 deficiency may cause symptoms such as angular stomatitis and glossitis. Milk, eggs, animal liver and other foods are rich in vitamin B2, but total calorie intake needs to be controlled.

3. Vitamin B6

Vitamin B6 participates in protein metabolism, helping with muscle repair and growth. Supplementing with vitamin B6 after exercise can help alleviate muscle soreness and promote recovery. Long term deficiency may lead to anemia and weakened immunity. Chicken, fish, bananas and other foods are good sources of vitamin B6, suitable for moderate consumption after exercise.

4. Vitamin C

Vitamin C has antioxidant properties and can reduce the damage to cells caused by free radicals generated during exercise. Supplementing with vitamin C can also promote collagen synthesis and protect joint health. Citrus fruits, kiwis, green peppers, and other fruits are rich in vitamin C, but it should be noted that some fruits have high sugar content. During weight loss, intake should be controlled.

5. Vitamin D

Vitamin D helps with calcium absorption, maintains bone health, and is particularly important for people who exercise. Moderate supplementation of vitamin D can prevent sports injuries and improve muscle function. Lack of vitamin D may lead to osteoporosis. Sunbathing is the main way to obtain vitamin D, which can also be supplemented through foods such as fish and egg yolks. During exercise and weight loss, it is important to maintain a balanced diet and prioritize obtaining nutrients from natural foods when supplementing vitamins. Excessive supplementation of a single vitamin may cause nutritional imbalance, and it is recommended to supplement it reasonably under professional guidance. Maintaining a diversified diet, increasing the intake of whole grains, lean meat, fresh vegetables and fruits in moderation, combined with regular exercise, can achieve the effect of healthy weight loss. Before and after exercise, it is advisable to supplement with multivitamins appropriately, but it is important to choose sugar free or low sugar products to avoid excessive calorie intake that may affect weight loss.