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Vitamins for Weight Loss
What You Need

Vitamins and minerals are an important factor in weight loss. The last thing you want to do is starve your body nutritionally as that will simply cause your brain to send you hunger signals all the time which is one of the most challenging aspects of losing weight... hunger.

The best way for you to get your vitamins and minerals is through food not supplements, so try to take them in that way. Also, check out some of the weight loss articles that cover things I have found beneficial in keeping the pounds of when it comes to nutrition.

Lisa Lawless
By Lisa S. Lawless, Ph.D.
Psychotherapist & Sexuality Expert

CEO & Founder of
Holistic Wisdom, Inc. & NAASAS

Copyright: Holistic Wisdom- Do NOT Copy Warning

Copyright © Holistic Wisdom, Inc.

Vitamin and RDA for Adults
Why It's Needed-
Where It Comes From-
Vitamin A

Men: 700g
Women: 600g

Vitamin A is important for healthy bones, teeth, skin and hair. It protects the linings of the respiratory, digestive and urinary tracts from infection.

It can also help you see better at night.


Plant foods:
Green leafy vegetables such as spinach, fortified cereals, and yellow/orange colored fruit and vegetables - especially carrots.

Animal foods:
Liver, fish oils, egg yolks and milk.
Vitamin B1

Men: 1mg
Women: 0.8mg

Controls the enzymes that are involved in stimulating the chemical reactions which convert sugar (glucose) into energy.

Helps produce the energy needed for nerves, muscles and heart to function properly.


Plant foods:
Wholemeal bread and grains, brown rice, wholewheat pasta, bran, pulses (peas, beans), nuts, eggs.

Animal foods:
Liver, pork, fish.

Vitamin B2

Men: 1.3mg
Women: 1.1mg


Promotes the production of hormones by the adrenal glands (lie above the kidneys, and secrete adrenaline); stimulates the release of energy; maintains a healthy mouth, tongue and skin.
Plant foods:
Green vegetables such as broccoli, whole grains, cereals, wheatgerm, brewer's yeast.

Animal foods:
Liver, cheese, eggs, milk.

Vitamin B3
There are two main forms of niacin - nicotinamide and nicotinic acid.

Men: 17mg
Women: 13mg


Helps energy production from fats and carbohydrates, helps the functioning of the nervous and digestive systems.

Promotes production of the sex hormones (eg testosterone) and also helps maintain a healthy skin.
Plant foods:
Nuts, beans.

Animal foods:
Lean meat, liver, poultry and fish.

Vitamin B6

Men: 1.43mg
Women: 1.2mg


Helps formation of red blood cells and antibodies, aids nervous and digestive systems and helps maintain healthy skin.
Plant foods:
Most fruit and vegetables, especially bananas, potatoes, dried beans and whole grains.

Animal foods:
Liver, poultry, pork, fish.

Vitamin B12



Helps keep nervous system healthy; aids production of genetic matter, which is essential for formation of new cells.
Only found in animal foods.

If you don't eat animal products, it's essential that you take a B12 vitamin supplement.

Folic acid
(B-complex vitamin)



Aids production of genetic material; helps maintain a healthy nervous system. Pregnant (or trying to get) women should take a folic acid supplement.
Mostly plant foods, such as spinach, broccoli, mushrooms, dried beans, peas, whole grains. Also found in liver.
Vitamin C
(Ascorbic acid)


Boosts the immune system, helps wounds heal, improves iron absorption, maintains health of gums, teeth, bones and blood vessels.

Not stored by the body, so you need to include it every day in your diet.


Plant foods:
Most fruit and vegetables, especially citrus fruit, berries, kiwis, black currants, spinach and other green leafy vegetables, and potatoes. Eat raw when you can, to get maximum benefit; cooking/processing can destroy the vitamin.
Vitamin D3


Essential for normal growth and development, helps form strong teeth and bones as aids calcium absorption from food. Maintains healthy blood clotting, muscles and nerves by controlling blood levels of calcium.


Most vitamin D comes from sunlight.

Plant foods:
Mushrooms as Cholecalciferol

Animal foods:
Oily fish such as tuna (and try cod liver oil), milk, liver, eggs.
Vitamin E

Helps in formation and protection of red blood cells; protects cell linings in lungs and other tissues, may slow down cell aging.

Plant foods:
Whole grains, green leafy vegetable such as spinach or curly kale, nuts.

Animal foods:
Fish, meat.



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