It’s no secret that many people are complaining about having belly fat. It’s one of those stubborn parts of the body that is so hard to get rid of. If you overeat, eat too fast, eat too much salt, or even if you eat nothing at all, you are subject to being bloated.
Diet and exercise is a great place to start when you want to get healthy and flatten your belly. But, there are also vitamins and supplements that help shrink, flatten, and even tighten your belly.
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1. Vitamin C
Studies reveal the importance of vitamin C in maintaining a healthy body mass index (BMI).
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One such study found that vitamin C levels are inversely proportional to your body mass. Adequate levels of vitamin C in the body may help your system oxidize up to 30% more fat after you work out in comparison to those who work out with lower vitamin C levels.
Additionally, healthy levels of vitamin C were linked to lower waist circumference. According to the study, vitamin C helped lower BMI and waist circumference in both men and women. The study involved 20 participants and was carried out over eight weeks.
Another critical function of vitamin C is synthesizing carnitine, which transports long-chain fatty acids into the mitochondria that produce energy.
Foods rich in vitamin C include:
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- Red peppers
- Oranges
- Kiwifruit
- Green peppers
- Broccoli
- Strawberries
- Brussels sprouts
- Grapefruit
2. Chitosan
Chitosan comes from the exoskeleton of shellfish and is used in medicine to reduce bleeding from wounds. Chitosan supplements are promoted as “fat blockers” that can bind with dietary fats so the body doesn’t absorb them, Huntington says.
According to the Obesity review, one well-designed study showed trial participants taking the supplement lost on average about six pounds. A few other higher quality trials have suggested that chitosan could reduce total cholesterol as well as LDL “bad cholesterol.”
3. Vitamin D
Research has indicated that higher vitamin D levels are linked to lower body weight. Conditions such as obesity are also linked to lower levels of this vitamin. While obesity does not directly impact your body’s vitamin D-producing capabilities, higher fat volumes may limit its circulation within your system. This, in turn, could affect bodily functions which depend on the vitamin.
A study found that the intake of 400 IU of vitamins per day, along with 1,000 milligrams of calcium per day, limited weight gain in postmenopausal women.
Another 2016 study indicated the presence of higher serum vitamin D levels when you lose weight compared to maintaining a steady weight. According to the study, one of the reasons for the increased levels is the release of vitamin D stored in the body fat and skeletal muscles during weight loss. Still, more research is needed to understand whether vitamin D is universally helpful in terms of weight loss.
Regardless, Vitamin D helps your body absorb calcium in the gastrointestinal tract and also uses it to metabolize glucose. An indirect effect of low vitamin D levels is the poor absorption of calcium. Many studies, meanwhile, have linked higher calcium levels to low body weight and lesser weight gain. Research suggests that this happens due to your body’s ability to break down fat cells more easily when they contain lower calcium levels.
Research has shown that higher vitamin D levels lower the risk of obesity. They’re also linked to lower BMI in children and middle-aged and older women.
The most abundant source of vitamin D is sunlight. Vitamin D production is triggered in your body when ultraviolet (UV) rays from the sun come in contact with your skin. Other sources of vitamin D include:
- Cod liver oil
- Salmon
- Mushrooms
- Milk and milk products like cheese
4. Magnesium
Magnesium is vital in enhancing energy production, muscle strength, and flexibility. It serves as a necessary cofactor for more than 300 enzyme systems that are responsible for regulating blood glucose levels, controlling blood pressure, strengthening bones, and ensuring proper nervous system functionality.
While low magnesium levels can lead to muscle cramps, body pain, and tightness, increasing your intake can be simple and beneficial.
Magnesium-rich foods include nuts, which should be consumed moderately due to their high-calorie content. Other excellent sources are seeds, legumes, and leafy green vegetables, offering diverse options for boosting your magnesium levels.
5. Probiotics
What some don’t realize, is that the bloating can come from having an unhealthy gut. When you have an unhealthy gut, you could experience not only bloating but, fatigue, food cravings, skin irritation, and mood swings.
Poor gut health can lead to many health complications in the future so it’s definitely worth looking into solving the problem.
Probiotics are made of good bacteria, fungi, viruses, or yeast that are already living in your body. The good bacteria help get rid of the bad bacteria returning balance to your gut.
Lucky for those struggling with a bloated belly, there are plenty of probiotic supplements that can flatten your stomach. Here are some great probiotic options you can buy online and in the store.
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Align Probiotic 24/7 Digestive Support
$20-$40
This is probably one of the more popular probiotics that are highly recommended by gastroenterologists. Align helps protect against digestive upsets and imbalances.
This brand of probiotics has a great reputation, with 89 percent of users worldwide recommending Align to their friends. It has a rating of 4.4/5, which is great for just about any product.
This product is gluten-free, soy-free, and vegetarian, which has been a plus for many users already. If you are looking for something that has a great reputation, Align is a great option. They have been the number one recommended probiotic for the last 10 years.
Hum Gut Instinct
$25
Hum has some of the most popular vitamins and supplements on the market. They have clinically proven ingredients that are clean, natural, and triple-tested for potency and purity.
They give personalized solutions for those in need and free nutrition advice by certified Registered Dietitians. Although they have supplements that promote immune and immune health, they also have a supplement called gut instinct.
It supports healthy digestion, boosts immunity, good bacteria, and nurtures the gut to support overall health. This product’s main ingredient is Lactobacillus bacteria which supports healthy gut diversity.
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Garden of Life Dr. Formulated Probiotics for Women
$35
Garden of Life is a proven and extremely versatile brand that has vitamins, probiotics, and protein powder. This is an all-natural product that always starts off with real food.
This particular probiotic is designed specifically for women containing L.reuteri and L. fermentum. that not only promotes a healthy gut but also immune and vaginal health. This product has an organic whole-food prebiotic fiber blend that has amazing benefits.
60 Billion Probiotic
$20
In the name alone 60 Billion Probiotic, can grab the attention of consumers. Physicians Choice is a reputable brand focusing on high-quality dietary supplements for daily use.
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60 Billion Probiotic can help with issues like diarrhea, irritable bowel syndrome, ulcerative colitis, and Crohn’s disease. This product is also good for promoting nutrient absorption, which improves the microbiome and plays a huge role in helping you lose weight.
Renew Life
$25-$40
Renew has a plethora of options for probiotics for men, women, children, and even those who need it more specifically for diarrhea or constipation. Renew is more likely to have what you need if you have a specific digestion issue that you can point out.
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This brand of probiotics provides a close-to-home feeling. The founder was simply trying to find a solution for their own digestion problem and ended up creating something to help millions of people.
