3 Micronutrients for Weight Loss & Metabolism

While many weight-loss supplements make bold promises, a better place to shop for metabolism-boosting solutions is the produce section.

According to Kristen Smith, RDN, a registered dietitian for Piedmont Healthcare, focusing on whole foods like vegetables and fruits can provide the vitamins and minerals that are beneficial for weight loss, with the added benefit of fiber and antioxidants.

When choosing fruits and vegetables, certain options are particularly potent for metabolism-boosting micronutrients. Consider these choices on your next shopping trip:

Part of the vitamin B family, choline helps the body use fats more efficiently by breaking them down for easier energy burning.

Eggs are a great source of choline, but Martha Lawder, RDN, president of the California Academy of Nutrition & Dietetics, recommends mangoes. While mangoes may seem high in sugar, they are a good source of choline.

“Mangoes are not only delicious but also improve metabolism,” says Lawder. “Choline is crucial for central nervous system function, making it another key benefit.”

All minerals are important, but magnesium stands out. Magnesium plays a vital role in muscle recovery, heart health, bone density, and kidney function. It is also linked to improved sleep and better digestion.

A study in Nutrition found that higher magnesium levels help control blood sugar and insulin, potentially reducing bloating and water retention. This can improve metabolism as poorly controlled insulin and glucose can affect fat storage.

Foods rich in magnesium include nuts, dark chocolate, whole grains, lentils, chickpeas, and quinoa. For weight loss, avocados and salmon, high in both magnesium and healthy fats, are excellent choices.

Smith states that foods like avocados and salmon promote longer feelings of fullness, providing both nutritional benefits and the advantage of healthy fats.

Vitamin D, known for boosting immunity, has been in the spotlight due to research suggesting low levels may be linked to worse COVID outcomes.

Prior to its antiviral potential, vitamin D was recognized for its other health benefits, including a role in weight loss. Several studies found a correlation between higher body fat and lower vitamin D levels.

A study involving 218 overweight and obese women over a year tracked calorie intake and exercise, with half receiving a vitamin D supplement. The supplemented group experienced more weight loss than the group without vitamin D.

Salmon, rich in vitamin D, is another reason to include it in your diet. If you dislike fish, vitamin D is also found in egg yolks, mushrooms, and fortified milk.

Getting sunlight is a great way to increase vitamin D levels. Dr. Michael Holick, from the Bone Health Care Clinic at Boston University Medical Center, suggests about 10–20 minutes of sun exposure daily for sufficient vitamin D intake.