From the Research
Vitamin D appears to be the most effective vitamin in regulating hormones that control appetite and satiety, although its direct impact on suppressing hunger is modest. Several vitamins may help suppress hunger, including B vitamins, particularly B3 (niacin), B6, and B12, which support metabolism and energy production, reducing food cravings 1. Vitamin C may also help manage hunger by participating in the synthesis of carnitine, which aids fat metabolism.
Key Vitamins and Their Roles
- Vitamin D: regulates hormones that control appetite and satiety, with a recommended daily allowance of 600-800 IU 2
- B vitamins: support metabolism and energy production, reducing food cravings, with varying recommended daily allowances (B6: 1.3-1.7mg, B12: 2.4mcg) 1
- Vitamin C: participates in the synthesis of carnitine, aiding fat metabolism, with a recommended daily allowance of 75-90mg for adults
Importance of Balanced Diet
For best results, it is recommended to focus on getting these vitamins through a balanced diet or a daily multivitamin rather than high-dose supplements. A well-balanced diet that includes a variety of foods can provide adequate amounts of these vitamins, supporting overall health and reducing the risk of deficiency 3, 4.
Considerations for Specific Populations
Certain populations, such as vegetarians and vegans, may require additional attention to their vitamin B12 intake, as this vitamin is primarily found in animal-based foods 3, 4. Similarly, elderly individuals may benefit from increased dietary fiber, such as oat-bran, to improve constipation management and B12 bioavailability 5.
Conclusion Not Applicable
As per the guidelines, the focus is on providing a direct and evidence-based answer without a conclusion section. The information provided is intended to guide clinical decision-making, prioritizing morbidity, mortality, and quality of life as outcomes.