Inflammation, weight loss, and immune health are all closely connected. Chronic inflammation can make it harder to lose weight by disrupting metabolism and increasing fat storage while also weakening the immune system. The good news is that certain vitamins and nutrients can help combat inflammation, support a healthy metabolism, and strengthen immune defenses!
We checked in with several health experts to discover three anti-inflammatory vitamins that not only boost your immune system but can also help shed extra pounds. According to them, Vitamin D, Vitamin C, and Vitamin B are the ones to take. Read on to learn more.
1. Vitamin D
Vitamin D is a powerhouse nutrient known for its role in supporting immune function, reducing inflammation, and even aiding in weight loss. Often called the “sunshine vitamin,” it helps regulate the body’s immune response and fights chronic inflammation.
"Vitamin D helps keep your hormones balanced and regulates your metabolism, which is why it's essential for successful weight loss," Joanna Wen, certified weight loss coach and founder of Spices and Greens, points out. She says it "also helps prevent inflammation that can make it harder for your body to shed pounds." That means if you're suffering from a vitamin D deficiency, you may run into the issue of increased inflammation, "which can have a negative impact on hormones that control appetite and metabolism."
2. Vitamin B
Vitamin B, a group of essential water-soluble nutrients, is instrumental in various metabolic processes within the body. While each B vitamin plays a distinct role, collectively, they contribute to energy production, efficient metabolism, and the breakdown of fats and carbohydrates.
Dr. Blen Tesfu, MD and General Practitioner, says, "B vitamins, such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin), are involved in various metabolic processes, including the breakdown of carbohydrates, fats, and proteins. A deficiency in these vitamins can potentially slow down metabolism, affecting weight management."
Jesse Feder, RDN, CPT, adds that B vitamins "are directly involved in our metabolism of food and therefore can help with faster weight loss, [so it's important] you are getting enough of them."
This doesn't mean that B vitamins are the magic solution to weight loss or immune health, but making sure you're getting enough of them is essential for overall health and well-being.
3. Vitamin C
Vitamin C, known for its immune-boosting properties, also plays a role in supporting weight loss and overall well-being. As a powerful antioxidant, vitamin C helps combat oxidative stress and inflammation, factors that can impact metabolic function and contribute to weight gain.
Abundant in many skincare products, vitamin C can also help the body break down fat for energy. Incorporating vitamin C-rich foods like oranges, bell peppers, and strawberries can support both weight loss and inflammation control, making it an essential nutrient for overall wellness.
"Vitamin C is an antioxidant that supports the immune system and helps the body absorb iron from plant-based foods. It may indirectly aid in weight loss by promoting overall health and potentially reducing the risk of illness that could hinder physical activity," Tesfu says.
The bottom line
Tesfu emphasizes that "vitamins alone are not a magic solution for weight loss. A balanced diet, regular physical activity, proper hydration, and sufficient sleep are all critical factors in achieving and maintaining a healthy weight. Additionally, individual needs vary, and excessive intake of certain vitamins can have adverse effects. Therefore, it's crucial to consult with a healthcare provider or registered dietitian before starting any new supplement regimen, including vitamins for weight management."
You can always visit your medical provider and also get your vitamin levels checked, as Feder suggests, "As a dietitian, it can be quite useful to get your vitamin and mineral levels checked for the new year. This can help you customize which nutrients you may need more of. This can really help you get a good head start to losing weight in the new year."
Finally, Krutika Nanavati, a registered dietitian and nutritionist, warns to avoid quick-fix solutions that claim to quickly shed those pounds: "Avoid falling for quick-fix weight loss solutions promoted through misleading advertising."
