Is It Okay to Take Vitamins While Dieting? Check Out the Explanation from a Doctor at IPB University
Many people who are dieting are hesitant to take vitamins, fearing that their appetite will increase and they will gain weight. But is this really the case?
Addressing this concern, dr Samuel Stemi, MBiomed, AIFO-K, Dipl AAAM, a lecturer at the Faculty of Medicine, IPB University, emphasized that there is no strong evidence that consuming vitamins in normal doses can cause weight gain.
“Vitamins have no calories. Vitamins are micronutrients that do not contribute energy but play a crucial role in bodily metabolism,” dr Samuel explained in a written interview on (8/5).
However, it is important to note that some multivitamin supplements contain sweeteners or sugar, which can add extra calories from these additional ingredients.
Generally, dieters choose running as an option to accelerate weight loss. However, dr Samuel reminds that exercise choices should be tailored to one’s physical condition.
“If body weight is significantly excessive, exercises like running can actually increase the risk of injury, particularly in the knees and ankles,” he said.
During a diet, intake of fats and animal proteins is often reduced. This can potentially disrupt the absorption of vitamins A, D, E, and K. Deficiencies in micronutrients such as iron, magnesium, zinc, and iodine may also occur. Therefore, monitoring and selective supplementation are highly recommended.
He recommends several supplements during a diet and some key points to remember:
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Vitamin D: Aids calcium absorption, maintains bone strength, and supports the immune system. This is particularly important in weight loss programs, as increased physical activity is typically recommended.
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Zinc: Strengthens the immune system, accelerates wound healing, and improves taste function. “Some sources mention that with zinc supplementation, food tastes better and more enjoyable, as zinc can improve taste function on the taste buds of the tongue,” he explained.
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Vitamin B complex, particularly B1, B6, B9, and B12, has vital neurotrophic functions supporting cell growth, repair, and optimizing nervous system function, reducing tingling sensations. “However, literature shows that excessive consumption of vitamin B, such as B1, B2, B6, B12, and niacin, can trigger fat synthesis, insulin resistance, and post-physical activity hunger. This can contribute to increased body fat if not properly controlled,” he elaborated.
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Omega-3 (EPA and DHA): Functions as a natural anti-inflammatory, but omega-3 has also been shown to have positive effects on appetite. In some people, particularly those with inflammation or certain medical conditions, omega-3 can help increase appetite by improving hormonal signals in the brain and reducing oxidative stress that disrupts eating regulation.
However, he explained, this effect is not always the same for everyone. In healthy individuals, omega-3 tends not to cause a significant increase in appetite, and in some cases may even help control weight by improving insulin sensitivity and fat metabolism.
In principle, during a diet, ensure that dietary diversity is maintained to ensure the body receives adequate micronutrient intake. If necessary, vitamins can be consumed, but it should be noted that zinc supplementation can make the eating process more enjoyable, excessive vitamin B can increase body fat accumulation, and omega-3 can increase appetite.
“If the diet program is based on strong determination and proper understanding, such effects can certainly be controlled and will not lead to weight gain,” he concluded.
dr Samuel also highlighted the importance of a genetics-based nutritional approach or nutrigenomics, as each person has different vitamin needs depending on their genetic profile.
“This approach allows for a more personalized and effective diet,” he said. However, he acknowledged that nutrigenomic testing is still relatively expensive.
As a practical step, he suggested that people take several actions. These include conducting a nutritional status assessment, following vitamin dosage recommendations, avoiding vitamin overdoses without medical indication, prioritizing nutrient intake from whole foods, and monitoring the body’s response to supplements.
“Consulting with a doctor, especially when following a strict diet or engaging in intense physical activity,” he added. (dh) (IAAS/FMT)
