Supplements that curb weight gain
Can supplements really curb weight gain? A long-term study at the Fred Hutchinson Cancer Research Center gives a surprisingly clear answer: certain supplements help women keep the weight gain typical of middle age under control.
Why do women gain weight between ages 25 and 54?
Research shows that from age 25 to age 54, women gain an average of 16 pounds of body weight. It’s a slow, almost unnoticeable process — half a kilo a year doesn’t seem like much, but over ten years it adds up to a serious change.
What’s behind it? Metabolism slows down, hormonal changes affect how fat is stored, and daily life inevitably becomes less active. Food doesn’t get any worse — the body simply processes it differently than it did in your early twenties.
Honestly, this is biology, not a lack of willpower. And that’s exactly why researchers have started looking for solutions among supplements, too.
Supplements studied for ten years
Researchers at the Fred Hutchinson Cancer Research Center tracked participants’ intake of vitamins, minerals and herbal supplements over ten years. The study looked at 14 supplements, including:
- multivitamins
- dietary fiber tablets
- soy
- ginkgo
- St. John’s wort
- vitamin B-6
- vitamin B-12
- omega-3 fatty acids
- chromium
The researchers paid particularly close attention to changes in weight, energy intake and how often these supplements were used. The study included both overweight women and women of normal weight, which made the results especially informative.
Supplements and weight gain: what did the results show?
The results of the analysis were clear. Participants who took multivitamins, vitamin B-6, vitamin B-12 and chromium gained noticeably less weight than other participants.
However, the positive effect was strongest among people classed as overweight or obese, especially 45-year-olds. For women of normal weight the effect was more modest, though still present.
An interesting finding: sex had minimal influence on the results. Women dominated the study, but where men were included, the results were similar.
The researchers offer two main explanations for why these particular substances work. First, chromium — this mineral helps stabilize blood sugar and may reduce the amount of food you eat overall. The body gets better control over the hunger caused by blood sugar swings.
Second, a deficiency of vitamin B-6 and B-12. When the body is short of these vitamins, a person may eat more than they actually need without noticing it. Correcting B-6 and B-12 levels leads to lower calorie intake — not because of a forced diet, but simply because the body gets what it actually needs.
A simple truth: weight gain is often caused not by overeating, but by a lack of micronutrients that distorts hunger hormones.
Supplements and weight — frequently asked questions
Do multivitamins help you lose weight?
The study showed that multivitamins help curb weight gain, not actively reduce weight. The difference matters — this is a preventive measure, not a quick fix. Supplements shouldn’t be treated as a substitute for diet.
Is a chromium supplement suitable for everyone?
The biggest effect was seen in overweight and obese people — especially 45-year-olds. For people of normal weight the effect is more modest. Before taking a chromium supplement it’s worth consulting a doctor, especially if you have diabetes, since chromium affects blood sugar.
Can a B vitamin deficiency really promote weight gain?
According to the researchers’ hypothesis, yes — a deficiency of vitamin B-6 and B-12 may disrupt the body’s regulation of satiety and lead to unintentional overeating. Restoring normal vitamin levels may break this cycle and reduce daily calorie intake on its own.
Author: https://turg.fitness.ee/et
Source: Estonian Health Board – dietary supplements.
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