For many people, it is a common question whether consuming vitamins leads to weight gain and which vitamin pills affect body weight. Saadnews answers these questions below.
Vitamins are organic compounds that the body needs for daily activities. They play a role in the metabolism of food and vital body functions; if vitamins are not provided in sufficient amounts, it can lead to various diseases such as beriberi and pellagra. In addition to their role in metabolism, vitamins also act like catalysts to aid in the absorption of nutrients in the intestines. In general, each vitamin plays a specific role in the body, and both excessive consumption or deficiency can harm the body.
Today, the effect of multivitamin pills on increasing appetite is becoming more evident, so many people avoid these pills out of concern for weight gain. Some people blame multivitamins for their weight gain, but they fail to realize that by discontinuing these pills, they are depriving their body of essential vitamins and minerals. Vitamin pills do not cause weight gain because they contain no calories, but vitamin deficiency or taking a high dose of these pills over time can lead to obesity. The important point is that you should follow a balanced diet that contains adequate amounts of all vitamins to meet your body’s needs. Remember, you should never take supplements without blood tests and consultation with a doctor. Many foods are rich in vitamins, so you might not need extra supplements. The fortification of foods with micronutrients is one of the main reasons for excessive vitamin intake, leading to obesity.
On the other hand, vitamin deficiency is a common cause of obesity. For example, everyone needs adequate amounts of vitamin D, iron, zinc, potassium, selenium, melatonin, serotonin, and taurine to maintain a healthy weight. For instance, vitamin D prevents the absorption and storage of new fat tissues. In addition, vitamin D strengthens the body’s bones. The human body can either produce vitamins and hormones on its own or get them from food. Supplements should only be taken in cases of severe deficiency and after consulting a doctor. Also, it’s better to get vitamins from food, not supplements. In general, vitamin supplements do not make you gain weight, but their consumption might interfere with medications or cause toxicity if taken in excessive amounts.
Adequate intake of vitamin A helps with weight loss. Vitamin A is primarily used in beauty supplements, such as those for hair growth and skin health, and its role in weight loss or gain is often overlooked. However, vitamin A or retinol plays an indirect role in aiding weight loss. This vitamin can increase the body’s metabolism rate.
Vitamin A is obtained from both plant and animal sources. It is a strong antioxidant, which helps eliminate the damage caused by free radicals in the body, including in the skin and hair. Antioxidants help cleanse waste in the digestive system, which is often caused by free radicals.
B1 helps the metabolism of fats, proteins, and carbohydrates and is essential for processing these nutrients. A healthy metabolism ensures that the body uses these nutrients for energy instead of storing them as fat. By increasing the B1 levels in the body, appetite is reduced, and resting energy expenditure increases.
This vitamin aids in protein metabolism. A decrease in vitamin B6, which is associated with a reduction in serotonin in the brain, increases appetite. Serotonin is a neurotransmitter commonly known as the "feel-good" chemical. Some serotonin is located in the cell membranes of the digestive system, which helps with intestinal movements and increases appetite.
This vitamin is essential for the metabolism of proteins and fats and requires vitamin B6 and folic acid to function correctly.
The vitamins mentioned above play a role in metabolism and increase appetite. These vitamins are water-soluble, meaning that if consumed in excess, they are excreted in urine. It is better to take B vitamins in the morning, as they are known as the “energy vitamins” and will give you an energetic day. This way, if you get hungry and your appetite increases, there will be a small gap between breakfast and lunch, and you can stick to your usual portion size at lunch to avoid gaining weight. If you want to gain weight, vitamin B is helpful, but if you don’t want to change your weight, you should consume fiber-rich foods like apples, lettuce, and carrots with your meals. These foods fill your stomach and give you a "false fullness" while still providing essential vitamins.
In general, healthy individuals who follow a balanced diet can remain within a healthy weight range without taking supplements. However, deficiencies in vitamins such as B12 and D are very common. Taking vitamin B12 and vitamin D can be beneficial for those who are overweight and looking to lose weight. Moreover, taking vitamin B12 and D supplements does not lead to weight gain and, in fact, these supplements are completely safe.
When you obtain nutrients, including vitamins, naturally through foods in your diet, it is unlikely that you will exceed the recommended intake. Excessive vitamin intake usually comes from supplements, which, if consumed in excess or not suited to an individual's needs, can lead to health issues and even be dangerous in severe cases. This is especially true for fat-soluble vitamins, while water-soluble vitamins are excreted through urine when taken in excess. Excessive vitamin intake can cause side effects, such as:
Vitamin C: Although vitamin C has relatively low toxicity, consuming large amounts can cause digestive issues such as diarrhea, cramps, nausea, and vomiting, and may also exacerbate migraines.
Vitamin B3: Excessive intake of this vitamin can lead to high blood pressure, stomach pain, vision problems, and liver damage.
Vitamin B9: Consuming too much of this vitamin can affect mental performance and disrupt the immune system.
Vitamin A: Toxicity from vitamin A rarely occurs from food but is more common from supplements. Symptoms of toxicity include nausea, increased brain pressure, and, in severe cases, death.
Vitamin D: Overdosing on this vitamin can reduce appetite, cause irregular heartbeats, and elevate blood calcium levels, ultimately damaging some organs.
Vitamin E: Excessive vitamin E intake can lead to blood clotting, bleeding, and strokes.
Death from excessive vitamin consumption is very rare, but there have been cases of death due to vitamin toxicity. For example, taking more than 200 mg of vitamin A or 10 times the recommended daily amount can lead to increased spinal fluid pressure, ultimately causing damage to organs. Long-term excess intake of vitamin D can raise blood calcium levels and potentially be fatal. Overuse of other vitamins can also cause life-threatening side effects, such as liver damage. Overall, it’s essential to focus on your body’s needs when consuming nutrients and vitamins. While each nutrient has its own remarkable health benefits, a diet should be chosen that ensures everything is provided in the right amounts.
Therefore, due to the vital impact of all vitamins and minerals on the body, their consumption cannot be discontinued. The body may gain weight due to the deficiency of some micronutrients and lose weight due to others. Supplements manufactured and distributed by reputable companies are usually very close to the body’s daily needs for those vitamins and minerals. If you follow the recommended dosage on the product label or consult a doctor, you won’t face vitamin or mineral deficiencies or overconsumption that leads to toxicity. I hope you enjoyed the weight control content, and for those who care about fitness, feel free to share. For more in-depth content, you can visit Saadnews' sports section. Thank you so much for your support.
