Losing weight isn’t simply a matter of popping a few miracle pills. However, certain vitamins and minerals can help your body function at its best and potentially assist in achieving your weight-loss goals.

A balanced and nutritious diet typically provides most of the nutrients you need. Still, if you follow a restricted eating plan or have medical conditions that affect nutrient absorption, specific supplements might offer the extra support your body needs.

Not all vitamins and minerals impact weight loss equally. Here are five nutrients that can help you maintain a healthy metabolism and possibly shed unwanted pounds.

1. B-Complex Vitamins

The B-complex group includes a variety of water-soluble vitamins that often occur together in food. These include:

• Thiamine (B1)

• Riboflavin (B2)

• Niacin (B3)

• Pantothenic acid (B5)

• Pyridoxine (B6)

• Biotin (B7)

• Folate (B9)

• Cobalamin (B12)

These vitamins are essential for optimal metabolic performance. Their primary role is to help your body break down carbohydrates, fats, and proteins to produce energy.

For example, thiamine (B1) assists cells in converting carbohydrates into usable energy. If your levels of any of these vitamins are low, your metabolism may become less efficient, potentially making weight loss more difficult.

Tip: Look for supplements labeled as “B-complex” to get all eight B vitamins in one dose. These are widely available in stores and online.

Try it: Explore our recommendations for the best B-complex supplements.

Food sources of B vitamins:
Many foods rich in one B vitamin tend to contain others as well. Good options include:

• Beans and lentils

• Eggs and milk

• Lean meats

• Whole grains

• Potatoes

• Bananas

Note: Vitamin B12 is typically not found in plant-based foods, so people following a vegan diet may need a supplement to meet their needs.

2. Vitamin D

Vitamin D is vital for immune health and general wellness.

Your body can produce vitamin D through sunlight exposure, but you may not get enough if you:

• Stay indoors most of the time

• Live in areas with limited sunlight

• Experience extreme weather that keeps you inside

Vitamin D isn’t easy to obtain from food alone, so healthcare providers often recommend supplementation, especially for those at risk of deficiency. Low vitamin D levels have also been linked to mood disorders like depression.

While people with obesity are often found to have lower vitamin D levels, recent research suggests that taking vitamin D supplements does not significantly impact weight loss or metabolic health.

Tip: If you rarely get sun exposure, consider a vitamin D supplement. Home test kits are available to check your vitamin D levels.

Try it: Check out our curated list of top-rated vitamin D supplements.

Food sources of vitamin D:

• Cod liver oil

• Sardines and tuna

• Salmon

• Egg yolks

• Fortified milk, yogurt, and cereals

3. Iron

Iron is essential for creating energy from nutrients and delivering oxygen to your muscles and other tissues, which helps your body burn fat efficiently.

Iron deficiency is one of the most common nutrient deficiencies in the U.S. and can result in anemia, which presents symptoms like:

• Fatigue

• Weakness

• Decreased stamina

Women with heavy menstrual periods and people who regularly donate blood may be more susceptible to low iron levels.

If you fall into a high-risk group, consult your doctor about possibly taking an iron supplement.

Tip: Iron supplements can cause constipation, so take them with food and ensure you’re getting enough fiber in your diet.

Try it: Discover which iron supplements are favored by nutrition experts.

Food sources of iron:

• Lean red meat

• Shellfish

• Spinach

• Beans

Animal-based iron (heme iron) is absorbed more efficiently than plant-based sources. If you don’t eat meat, you might need to pair iron-rich plant foods with vitamin C sources (like oranges or bell peppers) to enhance absorption.

4. Magnesium

Magnesium plays a vital role in energy production and supports over 300 enzyme-driven reactions in the body, such as:

• Managing blood sugar

• Regulating blood pressure

• Maintaining bone health

• Supporting nervous system function

Tip: Taking too much magnesium—especially in supplement or laxative form—can cause diarrhea.

Try it: Find out which magnesium supplements are recommended by health professionals.

Food sources of magnesium:

• Nuts and seeds

• Legumes

• Leafy greens (like spinach)

A small handful of nuts can help you stay energized during workouts or reduce fatigue while on a calorie-restricted plan. Just be mindful of portion sizes since nuts are calorie-dense.

5. Green Tea Extract

While not a vitamin or mineral, green tea extract is one of the few natural supplements with some research supporting its effectiveness for weight loss.

Green tea is believed to:

• Increase energy use

• Enhance fat burning

• Inhibit fat absorption and storage

It’s rich in catechins, a type of antioxidant, and contains caffeine, which can also help boost metabolism.

A review of six clinical trials found that caffeine and catechins, alone or combined, increased energy expenditure compared to placebo. Another study from 2012 showed that people taking green tea extract lost nearly 2 pounds more than those taking a placebo.

Tip: Green tea extract is generally safe but is best taken with food to reduce the chance of side effects.

Try it: Learn more about the pros and cons of green tea extract supplements.

Food sources of green tea extract:

• Green tea

• Matcha (a powdered form of green tea)

Matcha may offer more health benefits because you consume the entire leaf in powdered form, rather than just steeping the leaves in water. You can even use it in recipes for added nutrients and flavor.

Supplements That Don’t Aid Weight Loss

Many supplements claim to rev up metabolism or burn fat, but most lack strong scientific backing. According to current evidence, the following are not proven to effectively aid weight loss:

• Bitter orange (synephrine)

• Carnitine

• Conjugated linoleic acid (CLA)

• Forskolin

• Chromium picolinate

• Fucoxanthin

• Garcinia cambogia

When to Consult a Doctor

Before starting any vitamin or supplement, especially for weight loss, it’s important to speak with a healthcare provider. They can help assess the product’s benefits and potential side effects.

This is particularly important if you:

• Are pregnant or breastfeeding

• Have chronic conditions like heart disease, high blood pressure, or diabetes

• Are taking prescription medications

If you develop side effects after starting a supplement, discontinue use and contact your healthcare provider.

If you’re constantly tired or feeling unwell, it might signal an underlying health issue that supplements alone won’t fix. In that case, a thorough medical evaluation is recommended.

The Takeaway

Vitamins and minerals can support your metabolism and help manage stress, fatigue, and mood—important factors for long-term weight management.

That said, no supplement will replace the impact of calorie control and physical activity.

Experts agree that sustainable weight loss comes from:

• A balanced, nutrient-rich eating pattern

• Reducing overall calorie intake

• Staying active on a regular basis

Your diet should be your primary source of essential nutrients. Supplements can help fill any nutritional gaps, particularly if your diet is limited. Just make sure to:

• Read labels carefully

• Stick to recommended dosages

• Avoid expired products

Taking high doses of vitamins won’t lead to faster weight loss and can even be harmful in some cases. When it comes to supplements, more isn’t always better.