This post has been updated since its initial publish date to include more expert insight.
When it comes to losing weight healthily, experts often stress that maintaining a balanced diet, hydrating frequently and sticking to a consistent workout schedule is key. Another way that many support their weight loss journey is by taking supplements, vitamins, and other nutrients in pill forms.
We reached out to registered dietitians, nutritionists, and other health experts to learn more about one common supplement (that does have benefits for your health), but might not be effective if your goal is to lose weight. They agree that vitamin C and vitamin B12 are two supplements that are practically useless for weight loss. Read on for tips, suggestions, and insight from Krutika Nanavati, a registered dietitian and nutritionist at Clinic Spots, Alison Harris, a nurse practitioner and founder of Regenesis Modern, and Trista Best, a registered dietitian at Balance One Supplements.
1. Vitamin C Supplements
Nanavati explains that while vitamin C is an important nutrient, taking it as a supplement may not warrant desired results regarding fat loss."You don't require mega doses of it," Nanavati says. "Nor does it really prevent you from common cold as per findings." She notes that "there are no proven consistent effects people can get by taking Vitamin C routinely."
One significant reason that you might not benefit from taking a vitamin C supplement as much as you might think is that it is water soluble. "Being water soluble," Nanavati says, "excess vitamin C gets secreted through urine." This means that it will not supercharge your immune system, and if you take more than your body needs, your body will just end up flushing it out. "There is no need to add it as an extra supplement," she confirms.
Additionally, the fact that most vitamin C supplements are synthetically derived makes them "a lot different" from the natural vitamin C compounds. As Nanavati stresses, synthetically derived vitamins don't absorb as well as natural varieties. Ultimately, as Best points out, your best option is always to ensure you're eating vitamin C-rich foods to truly obtain the benefits of this immune-boosting vitamin (rather than buying a supplement).
In order to effectively lose weight and get enough vitamin C, Best recommends eating more high-fiber fruits like bananas to boost your metabolism. "Fruits high in fiber can improve your digestion, especially for those over the age of 40." For those over 40, she adds, "it is important to take in more of the nutrients that bananas have to offer as well, such as potassium and vitamin C."
The fiber in bananas, she notes, will keep you feeling full for longer after meals, which will "cut down on snacking which can impact or exacerbate current chronic illnesses."Fiber also improves digestion, she says, by adding bulk to your stool and keeping your bowel movements regular.
"These characteristics prevent bloating and added weight on the scale." This nutrient, she concludes, also acts as a "prebiotic to feed the good gut bacteria and keep the gut healthy and in balance." Bananas are a high fiber fruit to add to your morning smoothie that will "improve both the flavor and the nutrient quality," she suggests.
2. Vitamin B12 Supplements
Vitamin B12 or cobalamin is a vitamin that is focuses on your metabolism. It's one of the eight B vitamins. It can come in the form of a powder, liquid, tablet, or capsule. They are intended to reduce potential deficiencies in someone's diet and promise to shed fat fast. However, Harris says that is not always the case.
"Though Vitamin B12 is considered one of the main-stays of weight loss supplements, there's no solid evidence that it actually helps lose weight. Benefit is only seen if you are actually B12 deficient, which only a very small portion of the population is," she explains. "B12 is one of the most abundant vitamins, and your body does a really good job of eliminating any excess (through urine), so as long as you're not eating the same meal 3x/day for months on end, you won't likely see benefit of B12 supplementation." So, Harris warns that you'll just end up urinating a lot instead of actually losing weight.
Instead, she says to opt for supplements that are tailored to your individual diet. "There is no one-size-fits all approach when it comes to supplements. The truth is, a well-rounded diet should all render supplements useless; however, they can be used to help jump-start a new diet regime," she notes. "A well-rounded diet should make protein, fiber, and fruits & vegetables a priority, so supplements such as protein, fiber, and greens powders may be a good way to ensure they are making their way into a diet." And, experts also recommend opting for natural supplements if you want to lose weight. They also recommend consulting a doctor befor adding any supplements to your diet.
The Bottom Line
Ultimately, losing weight at a natural, safe rate will require you to make healthy decisions every day. The best way to lose sustainable weight is to exercise regularly, maintain a healthy, balanced diet made up of whole foods, stay hydrated, and even make sure you're getting enough sleep each night.
There's no miracle pill that will help you make an easy shortcut. In fact, many weight loss supplements on the market, such as vitamin C and vitamin B12, may be unsafe and ineffective. But choosing natural supplements that can help provide your body with valuable supplements is one great way to work towards your weight loss goals. Just remember to talk to your doctor first!
READ MORE: 2 Surprising Supplements That Can Damage Your Heart Health, According To Experts
