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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

17 Signs That You May Not be Getting Enough Vitamin D

Don’t ignore these vitamin D deficiency red flags.

FACT CHECKED BY Alek Korab
Shot of illness young woman coughing in the street.
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FACT CHECKED BY Alek Korab

Vitamin D is vital to our wellbeing, impacting everything from bone health to proper immune function. “People typically get enough vitamin D from sun exposure: When sunlight hits the skin, the skin converts that ultraviolet radiation to vitamin D,” says Yale Medicine. “People also get vitamin D from certain foods—including fish, egg yolks, and fortified milk and cereal—or dietary supplements.” Here are 17 signs—and possible causes—of low vitamin D levels.


Muscle Weakness

A woman rubbing her upper arm at the fitness gymShutterstock

Muscle weakness is a common sign of vitamin D deficiency. “ When vitamin D levels are low and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” says Yale Medicine.

Bone Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Bone pain is another common symptom of vitamin D deficiency. “Vitamin D deficiency causes muscle weakness and muscle aches and pains in both children and adults,” Michael F. Holick, MD, says via Mayo Clinic Proceedings.

Fatigue

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

Fatigue could be a sign of vitamin D deficiency. “Most people with vitamin D deficiency are asymptomatic,” says UNL Health Center. “However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body.”

Depression

Depressed young woman near window at home, closeupShutterstock

Vitamin D deficiency sometimes shows itself in mood swings and depression. “It’s true people with depression are more likely to have a vitamin D deficiency. But it’s not always true everyone with depression should take a vitamin D supplement,” Molly Ropte, DO, tells UnityPoint Health. “If you struggle with mental illness, talk with your doctor about getting your vitamin D levels tested to determine if supplements are an option.”

Vitamin D and Obesity

Senior fat woman holding the knee with pain.Shutterstock

Research shows obesity and vitamin D deficiency are linked. “Vitamin D deficiency is common in people with obesity, with reported prevalence rates as high as 90%,” Haylee Hannah, RD, tells UC Health. “The higher risk of deficiency is thought to be related to several factors. One contributor could be less sun exposure. In addition, since vitamin D is fat-soluble, people with higher amounts of body fat will ‘sequester’ vitamin D in fat cells, leading to lower amounts circulating in the blood.”

Vitamin D and Celiac Disease

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

People with celiac disease may have low vitamin D levels. “Vitamin D is a fat-soluble vitamin; its absorption from the gut depends on fat absorption,” according to Beth Israel Deaconess Medical Center. “Fat malabsorption in untreated celiac disease can lead to vitamin D deficiency.”

Vitamin D and Kidney Disease

Young woman touching her kidney in pain.Shutterstock

People with kidney disease may have low vitamin D. “It’s not unusual for people with kidney failure to have low levels of vitamin D,” renal dietitians Helen Dorough and Sara Colman tell DaVita. “Healthy kidneys are rich with vitamin D receptors and play a major role in turning vitamin D into its active form.”

Liver Disease

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.Shutterstock

Studies show liver disease is linked to vitamin D deficiency. “Vitamin D deficiency is extremely common in chronic liver disease patients,” according to an article published in World Journal of Hepatology. “Up to 93% of these patients have some degree of vitamin insufficiency. Even patients with mild liver disease are affected, although liver cirrhosis patients more commonly suffer from severe deficiency.”

Vitamin D and Gastric Bypass

woman doctor pointing at stomach mockupShutterstock

People who have gastric bypass may have low vitamin D levels. “Long-term health complications of weight-loss surgery can include bone and kidney disease due to changes in the way your body absorbs calcium and vitamin D,” Heidi Bednarchuk, CNS, and Grace Fjeldberg, RDN, tell Mayo Clinic Health System.

Vitamin D and Laxatives

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

Using laxatives could lead to vitamin D deficiency. “Long-term use of high doses of stimulant laxatives can reduce vitamin D and calcium absorption,” says the Mayo Clinic.

Vitamin D and Steroids

Doping in sport. Abuse of anabolic steroids for sports. Anabolic steroids spilled on a wooden table. Fraud in sports. Pharmaceutical industry. Detailed view of the medication. Place for your text.Shutterstock

Using steroids such as Prednisone could cause vitamin D deficiency. Studies show people taking steroids are twice as likely to have vitamin D deficiency as people who are not. “Taking steroid medications such as prednisone can reduce calcium absorption and impair your body's processing of vitamin D,” says the Mayo Clinic.

Vitamin D and Orlistat

Orlistat yellow pill on glass background drug medication designed to treat obesity and prevent absorption of fats from human diets by acting as a lipase inhibitorShutterstock

Weight loss drug Orlistat is linked to vitamin D deficiency. “Taking this weight-loss drug can reduce your absorption of vitamin D,” says the Mayo Clinic. Orlistat is also known as Alli and Xenical.

Vitamin D and Cholesterol Drugs

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Cholesterol-lowering drugs could cause low vitamin D levels. Specifically cholestyramine (Prevalite) has been shown to impact Vitamin D levels. “Taking vitamin D with this cholesterol-lowering drug can reduce your absorption of vitamin D,” says the Mayo Clinic.

Vitamin D and Seizure Drugs

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

Seizure drugs could cause vitamin D deficiency. “Some anti-seizure medications interfere with how vitamin D is processed in the body,” says the Epilepsy Foundation. “Supplemental vitamin D may be necessary for people who have these risk factors to maintain normal blood levels.”

Vitamin D and Tuberculosis Drugs

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,DoesShutterstock

Taking tuberculosis drugs may lead to vitamin D deficiency. “Taking rifampin or isoniazid may deplete vitamin D,” says St. Lukes Hospital. “Vitamin D, along with calcium, keeps your bones strong and healthy.”

Vitamin D and Age

Pensive elderly mature senior man in eyeglasses looking in distance out of window, thinking of personal problems. Old woman wife consoling and hugging sad husband, copy spaceShutterstock

Vitamin D deficiencies may be more likely at a certain age. “Your skin's ability to make vitamin D decreases with age, so people over the age of 65 years are especially at risk for vitamin D deficiency,” says the Cleveland Clinic. “Infants are also at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk, as it contains only a small amount of vitamin D.”

No Sun Exposure

Happy woman holding hands up to the sun at dawn. Freedom and spirituality concept.Shutterstock

While sun protection is important, some sun exposure is beneficial. “It has been estimated that 90% or more of our required vitamin D comes from exposure to sunlight,” Dr. Holick says. “Anything that interferes with the penetration of solar ultraviolet radiation into the skin, such as increased melanin pigmentation and sunscreen use, will diminish the cutaneous production of vitamin D3.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Shot of illness young woman coughing in the street.
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FACT CHECKED BY Alek Korab
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Vitamin D is vital to our wellbeing, impacting everything from bone health to proper immune function. “People typically get enough vitamin D from sun exposure: When sunlight hits the skin, the skin converts that ultraviolet radiation to vitamin D,” says Yale Medicine. “People also get vitamin D from certain foods—including fish, egg yolks, and fortified milk and cereal—or dietary supplements.” Here are 17 signs—and possible causes—of low vitamin D levels.


Muscle Weakness

A woman rubbing her upper arm at the fitness gymShutterstock

Muscle weakness is a common sign of vitamin D deficiency. “ When vitamin D levels are low and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” says Yale Medicine.

Bone Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Bone pain is another common symptom of vitamin D deficiency. “Vitamin D deficiency causes muscle weakness and muscle aches and pains in both children and adults,” Michael F. Holick, MD, says via Mayo Clinic Proceedings.

Fatigue

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

Fatigue could be a sign of vitamin D deficiency. “Most people with vitamin D deficiency are asymptomatic,” says UNL Health Center. “However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body.”

Depression

Depressed young woman near window at home, closeupShutterstock

Vitamin D deficiency sometimes shows itself in mood swings and depression. “It’s true people with depression are more likely to have a vitamin D deficiency. But it’s not always true everyone with depression should take a vitamin D supplement,” Molly Ropte, DO, tells UnityPoint Health. “If you struggle with mental illness, talk with your doctor about getting your vitamin D levels tested to determine if supplements are an option.”

Vitamin D and Obesity

Senior fat woman holding the knee with pain.Shutterstock

Research shows obesity and vitamin D deficiency are linked. “Vitamin D deficiency is common in people with obesity, with reported prevalence rates as high as 90%,” Haylee Hannah, RD, tells UC Health. “The higher risk of deficiency is thought to be related to several factors. One contributor could be less sun exposure. In addition, since vitamin D is fat-soluble, people with higher amounts of body fat will ‘sequester’ vitamin D in fat cells, leading to lower amounts circulating in the blood.”

Vitamin D and Celiac Disease

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

People with celiac disease may have low vitamin D levels. “Vitamin D is a fat-soluble vitamin; its absorption from the gut depends on fat absorption,” according to Beth Israel Deaconess Medical Center. “Fat malabsorption in untreated celiac disease can lead to vitamin D deficiency.”

Vitamin D and Kidney Disease

Young woman touching her kidney in pain.Shutterstock

People with kidney disease may have low vitamin D. “It’s not unusual for people with kidney failure to have low levels of vitamin D,” renal dietitians Helen Dorough and Sara Colman tell DaVita. “Healthy kidneys are rich with vitamin D receptors and play a major role in turning vitamin D into its active form.”

Liver Disease

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.Shutterstock

Studies show liver disease is linked to vitamin D deficiency. “Vitamin D deficiency is extremely common in chronic liver disease patients,” according to an article published in World Journal of Hepatology. “Up to 93% of these patients have some degree of vitamin insufficiency. Even patients with mild liver disease are affected, although liver cirrhosis patients more commonly suffer from severe deficiency.”

Vitamin D and Gastric Bypass

woman doctor pointing at stomach mockupShutterstock

People who have gastric bypass may have low vitamin D levels. “Long-term health complications of weight-loss surgery can include bone and kidney disease due to changes in the way your body absorbs calcium and vitamin D,” Heidi Bednarchuk, CNS, and Grace Fjeldberg, RDN, tell Mayo Clinic Health System.

Vitamin D and Laxatives

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

Using laxatives could lead to vitamin D deficiency. “Long-term use of high doses of stimulant laxatives can reduce vitamin D and calcium absorption,” says the Mayo Clinic.

Vitamin D and Steroids

Doping in sport. Abuse of anabolic steroids for sports. Anabolic steroids spilled on a wooden table. Fraud in sports. Pharmaceutical industry. Detailed view of the medication. Place for your text.Shutterstock

Using steroids such as Prednisone could cause vitamin D deficiency. Studies show people taking steroids are twice as likely to have vitamin D deficiency as people who are not. “Taking steroid medications such as prednisone can reduce calcium absorption and impair your body's processing of vitamin D,” says the Mayo Clinic.

Vitamin D and Orlistat

Orlistat yellow pill on glass background drug medication designed to treat obesity and prevent absorption of fats from human diets by acting as a lipase inhibitorShutterstock

Weight loss drug Orlistat is linked to vitamin D deficiency. “Taking this weight-loss drug can reduce your absorption of vitamin D,” says the Mayo Clinic. Orlistat is also known as Alli and Xenical.

Vitamin D and Cholesterol Drugs

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Cholesterol-lowering drugs could cause low vitamin D levels. Specifically cholestyramine (Prevalite) has been shown to impact Vitamin D levels. “Taking vitamin D with this cholesterol-lowering drug can reduce your absorption of vitamin D,” says the Mayo Clinic.

Vitamin D and Seizure Drugs

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

Seizure drugs could cause vitamin D deficiency. “Some anti-seizure medications interfere with how vitamin D is processed in the body,” says the Epilepsy Foundation. “Supplemental vitamin D may be necessary for people who have these risk factors to maintain normal blood levels.”

Vitamin D and Tuberculosis Drugs

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,DoesShutterstock

Taking tuberculosis drugs may lead to vitamin D deficiency. “Taking rifampin or isoniazid may deplete vitamin D,” says St. Lukes Hospital. “Vitamin D, along with calcium, keeps your bones strong and healthy.”

Vitamin D and Age

Pensive elderly mature senior man in eyeglasses looking in distance out of window, thinking of personal problems. Old woman wife consoling and hugging sad husband, copy spaceShutterstock

Vitamin D deficiencies may be more likely at a certain age. “Your skin's ability to make vitamin D decreases with age, so people over the age of 65 years are especially at risk for vitamin D deficiency,” says the Cleveland Clinic. “Infants are also at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk, as it contains only a small amount of vitamin D.”

No Sun Exposure

Happy woman holding hands up to the sun at dawn. Freedom and spirituality concept.Shutterstock

While sun protection is important, some sun exposure is beneficial. “It has been estimated that 90% or more of our required vitamin D comes from exposure to sunlight,” Dr. Holick says. “Anything that interferes with the penetration of solar ultraviolet radiation into the skin, such as increased melanin pigmentation and sunscreen use, will diminish the cutaneous production of vitamin D3.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Do you have a nutritional deficiency? According to research, nutritional deficiencies may cause developmental failure, loss of various body functions, and several other diseases, such as diabetes, vision loss, immunity loss, and cancer. What are the major causes of nutritional deficiencies? Insufficient intake of food, inability to absorb nutrients, and consumption of diets that lack some of the essential nutrients. So, how do you know if your body needs more nutrients? Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she answers the burning question. “Here are six signs your body needs more nutrients,” she says in the YouTube clip.


Muscle Spasms

https://youtube.com/shorts/-H165m1iV-s?si=_VLtZThW_tmyqSGJ

The first symptom that can signal a nutritional deficiency? “Number one, muscle spasms,” Dr. Bowring says, noting the symptom is also referred to as “Charlie horses.” What does this signal? “A magnesium deficiency,” she says, noting that you can take a magnesium supplement.

Teeth Grinding

Angry Man Grinding Teeth, Close UpShutterstock

Do you wake up in the morning with a sore jaw? “Number two, if you grind your teeth at night, that can be an indication of parasites,” she says. She adds that it could also be due to a probiotic deficiency. The solution? Amp up your probiotic intake. You can do this by eating a probiotic-rich food or taking a supplement.

RELATED:5 High-Protein Smoothies to Burn Fat Every Morning

Keratosis Pilaris

Keratosis Pilaris a harmless skin condition that causes dry, rough patches and tiny bumps, often on the upper armsShutterstock

Nutritional deficiencies can manifest in dermatological issues. “Number three, keratosis pilaris,” Dr. Bowring reveals. “Those bumps on the backs of the arms” may be a sign that you have a vitamin C and vitamin A deficiency. “You could have a low thyroid as well,” she says.

Hair Loss

Woman's hand holding hair strands fallen on a comb in close-upShutterstock

Does it seem like your hair is shedding? Number four on Dr. Bowring’s list is hair loss. “This can be related to low iron, omega 3s, and low protein,” she says.

Numbness or Tingling

Close up fingernail lack of nutrients on white background. do not make nails, do not care for nails and ugly nails no shape. this image use for health care concept.Shutterstock

Another sign to look out for? “Number five, numbness and tingling in your fingers, in the extremities,” Dr. Bowring says. This could be a B12 deficiency, she reveals.

Brain Fog

Sad Overweight plus size woman thinking about problems on sofa upset girl feeling lonely and sad from bad relationship or Depressed woman disorder mental health

And number six, “probably the most common,” is “a foggy brain, foggy thinking,” she says. The most common culprit? “A DHA deficiency,” she explains.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Take Supplements

Hand holding omega 3, spirulina, chlorophyll,magnesium capsules above glass of water on wooden table. Morning vitamin pills. Dietary supplements. Health support. Biologically active additivesShutterstock

If you are lacking nutrients, Dr. Bowring encourages supplements. “So make sure you're optimizing your fish oil consumption, or maybe a high-quality DHA supplement,” she says at the end of the video. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite loss
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FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The most common sign you are consuming too many calories is that you are gaining weight. But did you know that your body might be sending you signs that you aren’t taking in enough? Lexi Wright is a metabolism, menopause, and fat loss coach whose main goal is helping “women 40+ reset their metabolism, lose weight, improve energy.” In a new post, she explains that not eating enough can have an impact on your health. “I see this with women in their 40s and 50s all the time. They are on the eat less workout plan for losing weight, and it's not working for them,” she writes. “Our bodies are smart, and we need a certain amount of calories for our actual normal body functions.” Here are key signs you aren’t consuming enough calories.


You Are Always Cold

Frozen. Sad latina female sit on couch at freezing cooled studio flat in warm cap and blanket shiver tremble with cold. Unhappy young lady spend time at home feel bad suffer of heating system problemsShutterstock

Are you often feeling cold? It may be because your caloric intake is too low. “Your body is smart and its common response to inadequate calories is to conserve energy to maintain your body core temperature,” she writes.

You Are Always Tired

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

If “you lack energy and feel exhausted all day,” it could have to do with your food intake. “Too low of calories and your body will not have the energy to fuel itself for daily activities,” she writes.

RELATED: Here Is How to Lose 15 Pounds in 45 Days

You Are Stuck in a “Binge, Restrict” Cycle

,,Food,Fridge, refrigerator ,coldShutterstock

Another sign? “You are constantly in a binge restrict cycle because the calories are so low and you trigger feelings of deprivation which leads to cravings and binging,” says Lexi.

Hair Loss

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Losing hair is another sign you aren’t consuming enough calories. “Low calories can deprive your body of the nutrients it needs for a lot of body functions including hair growth and maintenance,” says Lexi.

Constant Hunger

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

“You are hungry all the DAMN time even though you are eating a good amount of protein and fibre to fill you up,” is the fifth sign you aren’t getting enough calories. “Your body is very smart and is telling you something!” she says.

You Lose Weight Fast

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

A more obvious sign? “You drop weight fast. More than 0.5% of your body weight every week,” she writes. “Rapid weight loss can indicate an excessively low calorie intake, which may compromise your overall health and metabolism.”

RELATED: 20 Proven Tips to Lose Weight with the 12-3-30 Walking Method

Irregular Periods

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

If “your period goes bye bye or is irregular,” it may be a sign you aren’t eating enough. “When our bodies are under stress it’s defense mechanism is to shut down things that take a lot of energy and having a baby is one of those!” she writes.

Mood Swings

Dark-haired girl covers her face with handsShutterstock

If you are experiencing mood swings “and can’t get motivated,” you probably aren’t consuming enough calories. “Low calories can impact your mood and mental well-being, leading to irritability, mood swings, and overall motivation,” she writes.

You Can’t Build Muscle

A woman rubbing her upper arm at the fitness gymShutterstock

“You have been lifting weights and you are not getting any stronger,” is another clear sign. “Muscle is expensive calorie wise to keep and build. When we don’t have the calories to fuel workouts and muscle growth this is one of the first things that go,” she writes.

Constipation

Door handle open to toilet can see toiletShutterstock

The last sign you aren’t consuming enough calories? “You are constipated all the time,” she writes. “Lack of calories usually means lack of nutrients including fibre. Proper digestion is how we clear out all the ‘STUFF’ having a bowel movement at least once a day is essential to overall health,” she maintains.

💪🔥Body Booster: Just as eating too many calories per day can negatively impact your overall health, not eating enough can too. Try and hit your daily caloric intake goals to maximize health.

Woman holding a bottle of pills and vitamins to take in the morning in a bathroom
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Americans spend an estimated $35 billion a year on dietary vitamins, but do they offer the health benefits consumers seek? That depends. Dr. Terrell Smith, MD, MPH, Founding Physician of Spora Health, a telehealth platform offering primary care for people of color, says, "A healthy and balanced diet will provide you with most of the vitamins that your body needs. Unless you are experiencing symptoms of vitamin deficiency and are advised by a healthcare provider to avoid taking excessive vitamins." Body Network talked to experts, explaining which vitamins are a waste of money and why. Read below to find out the 16 vitamins that Dr. Smith and Megan Mescher-Cox, DO Diplomate, American Board of Internal Medicine, Lifestyle Medicine and Obesity Medicine Identity Medical Group/Dignity Health Medical Group recommend leaving on the drugstore shelf.


1. Biotin

Vitamin B7 capsule. Pill with biotinShutterstock

For anyone wanting to increase hair growth, Biotin is not the answer, says Dr. Smith. "Biotin, also known as vitamin H or vitamin B7, is an essential nutrient with many health benefits, including converting food to fuel and maintaining healthy skin, hair, and nails. While biotin is often touted as the key to luscious hair and strong nails, research has shown that is only true for people with underlying health conditions. Therefore, if you are healthy, there is no benefit in taking a biotin supplement. Biotin-containing hair products should provide any benefit to your hair health, so you need to add in oral supplementation unless you are advised by a healthcare provider."

2. Chromium

3d pills with chromium Cr element dietary supplementsShutterstock

Another vitamin that's a waste of money, according to Dr. Smith, is chromium. “Known as an “essential trace element,” this mineral is believed to help keep insulin levels steady. However, it’s easily obtained in regular diets, so there’s no need to go out of your way to buy and consume Chromium supplements. Sometimes, it’s also sold online along with promises that it can help with weight loss, but there is no scientific evidence that backs up those claims, so definitely be leery of them."

3. Iron

Wooden cubes with letters FE, spoon and red pills on white background, flat lay. Anemia treatmentShutterstock

Iron is a vitamin many people take, but it might not have the health benefits you think. "Many people decide to take vitamin supplements thinking, “more is better.” The truth is taking iron supplements without a confirmed deficiency from your doctor can be dangerous. Too much iron can cause irregular heartbeats, excessive buildup in the liver, and, in rare cases, can be cancerous! Good sources of iron can already be found in your diet, such as beans, dark chocolate, spinach, beef, and chicken."

4. Vitamin A

Vitamin A capsule or pill. Dietary supplements. 3d illustration.Shutterstock

Don't take too much vitamin A, says Dr. Smith. "Vitamin A is an antioxidant and plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. You should be able to get all the vitamin A you need from your diet (cheese, eggs, milk, yogurt, etc.). Any vitamin A your body does not need immediately is stored for future demands. This means you do not need it every day."

5. Vitamin B2 (Riboflavin)

Vitamin B complex consists of 8 types of vitamin B B1 thiamine B2 riboflavin B3 niacin B5 pantothenic acid B6 Pyridoxine , B7 biotin , B9 Folic, B12 Cobalamin,Shutterstock

"Vitamin B2 is one of the eight essential B vitamins that your body needs to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. It’s commonly found in many of your favorite breakfast foods, like eggs, whole grain breads, milk, and yogurt. So, if you’re already eating those regularly, supplementing with additional B2 vitamins is often unnecessary. In fact, your urine can turn neon yellow when you have too much Vitamin B2 in your system (it gets excreted vs being absorbed when levels are too high), so that’s an easy way to see if you’ve gone overboard on the vitamin. As a side note, B vitamins are water-soluble, so excess can be processed and exposed in urine," Dr. Smith explains.

6. Vitamin B6

Vitamin B6. Capsules with pyridoxine, which forms red blood cells and supports the normal functioning of the brain. White capsules of vitamin B6 or pyridoxamine are scattered with copy space.Shutterstock

Dr. Smith says, "Another B-complex vitamin that is present in many foods - fruits, vegetables, whole grains, poultry and fish - that most of us get enough in our diets. Research shows that taking B6 supplements over a long period of time can actually cause serious health problems and high levels of B6 have been shown to cause abnormal nerve sensations/changes."

7. Vitamin D2

Bottle of pills with vitamin D2 on white backgroundShutterstock

Get outside and enjoy the fresh air instead of spending money on vitamin D, Dr. Smith advises. "Vitamin D is essential for good health. It helps the body absorb the calcium it needs to build, maintain, and repair bones. It also plays a key role in muscle movement, the nervous system, and the immune system. Most of us get our vitamin D from sunshine. Vitamin D2 and vitamin D3 are the two main forms of vitamin D. Both play the same role in the body, but vitamins D2 and D3 have slightly different molecular structures. Vitamin D2 is made by plants, which your body does not absorb as efficiently. Research has shown that vitamin D3, which comes from animals, appears to be better at raising vitamin D levels, rendering a vitamin D2 supplement questionably useful."

8. Vitamin E

Orange pill or capsule filled with vitamin E.3D Rendering.Shutterstock

For anyone who wants to take vitamin E. Dr. Smith says, "Not many people are deficient in vitamin E, a fat-soluble vitamin that protects cells from damage and provides support for your immune system. Vitamin E is abundant in foods like avocado, almonds and spinach, making supplements unnecessary for most. Healthy adults need about 15 milligrams of the nutrient each day and overdoing this supplement could cause other issues, like hemorrhaging."

9. Red Yeast Rice

Dried red yeast rice on bowl and spoonShutterstock

For anyone who wants to lower their cholesterol, Megan Mescher-Cox says, "Red yeast rice may lower cholesterol with its active ingredient Monacolin K. The largest problem with purchasing a supplement is the variability in the amount of active ingredients in the supplement. A study showed that some red yeast rice supplements actually contained no active ingredient at all. There has also been concern about contaminated citrin, which can cause liver failure. Instead of spending money on red yeast rice products, elevated cholesterol levels decrease quite significantly by increasing fiber-rich foods in their diet and decreasing or eliminating foods that contain cholesterol or saturated fat, which have the added benefits of also lowering blood pressure and sugar levels at the same time."

10. Gummy Vitamins

gummy adult vitamins are easy to takeShutterstock

Why swallow a pill when you can chew a flavored gummy vitamin instead? Cox warns you to think twice about that. "When we consume anything, I’d recommend taking a look at the entire package. If someone is taking a specific vitamin for a medical reason, we want to make sure to get the vitamin. Sometimes, gummy vitamins contain inconsistent levels. Moreover, sugars, sugar substitutes, artificial colorings, or flavorings are often added, and these are known to be unhealthful."

11. Dehydroepiandrosterone, Known as DHEA

Side view of several DHEA pills in a small bowl and on a tile table top illuminated with natural lighting.Shutterstock

Who doesn't want to find the fountain of youth miracle in a vitamin, but no such thing exists? Cox explains, "I agree that DHEA is a waste of money for consumers and it comes with risks. It is a precursor to estrogen and testosterone. The side effect profile is poor and includes stunted growth, increase in blood pressure or cholesterol or mood swings. Additionally, there can be signs or symptoms of elevated testosterone in women, such as hair loss, voice changes, or growth of facial hair, or elevated estrogen in men: enlargement of breasts, shrinking of testicles, or lower sperm count. It can also have a negative effect on hormone-responsive cancers such as some breast, ovarian or prostate cancers. The long term safety of the supplements are not known without future studies. It should also be noted that it is banned in many sports organizations and even in countries as an anabolic steroid derivative. For a goal of youthfulness, the absolute best thing we can do is to get restful sleep ideally 7-9 hours nightly, minimizing stress and having ways to destress, and consuming a predominantly whole-foods, plant-based diet which is full of antioxidants while minimizing toxins including tobacco, alcohol, and processed foods."

12. Vitamin C For The Common Cold

Vitamin C on wooden table.Shutterstock

How often are you told to take vitamin C when you have a cold? But that's not actually good advice. Cox says, "Save your money on vitamin C for the common cold. There is no evidence that vitamin C supplementation reduces the risk or incidence of the common cold in the average person. As with other supplements, a healthy diet will get an adequate level of vitamin C. In fact, a medium orange daily will reach the recommended daily allowance (RDA) and will provide multiple added benefits to your health. Very high doses of vitamin C can lead to kidney stones, nausea and vomiting."

RELATED:40 Health Symptoms That Are More Serious Than You Think

13. MCT Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

"MCT oil has become popular with the popularity of the ketogenic diet," Cox explains. "It is touted to increase the ketones and allow people to eat more vegetables and fruits while they are on the keto diet. The main risk of MCT oil comes from the fact that it is almost pure saturated fat. Saturated fat intake increases cholesterol levels and can cause fatty liver disease and coronary artery disease. It is not a healthful addition to the diet."

14. Hydroxymethylbutyrate (HMB)

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin scoop with powder. Sport nutrition and health concept.Shutterstock

"HMB is a metabolite of the amino acid leucine and is found naturally in the body," Cox says. But, "It has not been proven to enhance athletic performance or decrease muscle soreness during exercise. Although no adverse effects have been identified from taking HMB, there are no benefits either."

15. L-arginine

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept. bcaa, l-carnitine, creatineShutterstock

For men wanting a better erection, Cox says L-arginine isn't the vitamin to turn to. She states, "It is true that there is some use for men that have low levels of nitric oxide in their system but for the vast majority of Americans, L-arginine will have no effect. The beneficial nitric oxide actually comes from the very thin lining inside arteries called the endothelium. These endothelial cells secrete nitric oxide which acts on the nearby tissues and lasts a very short period of time, causing enlargement of the blood vessels and thereby increasing blood flow. The body is well designed and adapted to increase blood flow when needed but the endothelium can be damaged by high cholesterol, high blood pressure, high sugars (diabetes), high weight (obesity) and/or high stress. Taking L-arginine will not increase nitric oxide in the average person but lowering the chronic inflammation and damage to the endothelium can help. This can be done with a healthful diet, adequate rest and minimizing emotional stress."

16. Beta-Carotene

Beta carotene supplements pills and natural sources of beta carotene in fresh vegetables. Antioxidant supplements and natural sources of beta carotene.Shutterstock

According to Cox, anyone who smokes should think twice about taking beta-carotene. "Beta-carotene is a carotenoid and a precursor to vitamin A. In its natural food form it is incredibly healthful but in the supplement form there have been studies that have associated beta-carotene intake with increased incidence of lung cancer in people that smoke or have had asbestos exposure." So buy your vitamins carefully.

💪🔥Body Booster: Eat a balanced diet with plenty of fruits, veggies, and whole foods. Your body gets most needed vitamins from nutritious meals. Only take vitamin supplements if prescribed by your doctor for a deficiency. Avoid excessive vitamins on your own. If you enjoyed this article, don't miss the 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

There is no way to prevent aging. However, your lifestyle habits may dictate how quickly you physically age. If you want to slow the aging process, there are things you can do that don’t involve going under the knife. Nigar Ahmedli, MD, the director of the division of facial plastic and reconstructive surgery at Montefiore Einstein Advanced Care, reveals nine habits that accelerate aging – and explains how to remedy them.


Sun Exposure

Portrait of an old woman in a straw hat, sunglasses and a swimsuit applying sunscreen to her face while relaxing by the pool.Shutterstock

“Significant sun exposure leads to premature aging by creating sunspots and wrinkles,” says Dr. Ahmedli. “Several sunburns over a lifetime can increase the risk of skin cancers, such as basal cell carcinoma, squamous cell carcinoma, and melanoma.”

Not Wearing Sunscreen

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Not wearing sunscreen is linked to sun exposure. “Wearing sunscreen every time you spend more than 15 minutes in sunlight will decrease the damage done by the UV (ultraviolet) radiation to the skin,” explains Dr. Ahmedli. “It is important to use sun block creams that provide a full block, namely those containing zinc or titanium compounds.”

Lack of Basic Skincare

Facial Skincare. Attractive Female Applying Serum On Face Moisturizing And Caring For Skin Standing Near Mirror In Modern Bathroom Indoors. Beauty Routine. Skin Care Concept. Selective FocusShutterstock

If you aren’t taking care of your skin, you will age faster. “Basic skincare includes a face wash for hygiene and exfoliation, lotion for hydration, and sunscreen. Some people add various other serums and creams to this regimen to help brighten pigmented or darkened areas and decrease the appearance of wrinkles,” explains Dr. Ahmedli. “It is important to remember to wash your face with a gentle cleanser one to two times a day to remove the dirt, bacteria and dead skin cells that accumulate on the surface. Especially in the winter, the skin loses moisture which can lead to flakiness, dry patches, and excoriations (cracks in the skin), which lotion can help address.”

RELATED: Britany Williams in Crop Top Shares 20-Minute Full Body Strength Workout

Smoking

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

Smoking leads to several issues, explains Dr. Ahmedli. “For the skin, it produces a yellowish discoloration and a grayish dullness. Fine lines can appear around the lips due to constant pursing of the lips. The teeth become stained. Overtime, you can develop voice changes due to the constant irritation to the voice box, which leads to swelling and scar tissue formation. If you have surgery, it leads to worse wound healing and scarring due to narrowing of the small blood vessels that supply the face and neck,” she says.

Poor Diet

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

A poor diet is another culprit behind premature aging. “There is no one diet that is ideal and works for everyone. The more generalized approach is to eat a balanced diet in moderation,” says Dr. Ahmedli. It is important to eat foods that supply a variety of proteins, carbohydrates, and minerals consisting of various vegetables, nuts, seeds, meats, and some fruits. Highly processed foods should be avoided as much as possible. “A balanced diet will help maintain your weight, especially as you age,” she adds.

Lack of Physical Activity

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If you want to look young longer, exercise. “There are certain recommendations for weekly activity. 30 minutes of moderate exercise 5 days a week is a standard recommendation,” explains Dr. Ahmedli. “This implies that your heart rate needs to be elevated to promote cardiovascular health.” She adds that the “10,000 steps a day” that is often quoted in the media “does not fulfill this recommendation because your heart rate does not significantly go up beyond its resting rate,” she says. “As we age, the tendency is to gain weight (fat) and lose muscle mass. Aerobic exercise and weightlifting (many repetitions of lighter weights) help combat this.”

Significant Weight Gain

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“Significant weight gain can lead to various generalized health complications, including diabetes, cardiovascular disease, and sleep apnea,” says Dr. Ahmedli. “Sleep apnea is more and more common these days as health care providers have become more aware of its negative health impacts over time. In addition to poor, non-restorative sleep, it can be a contributing factor for high blood pressure, diabetes, and neurologic issues (such as brain fog).”

Limited Water Intake/Dehydration

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“Drinking adequate amounts of water each day (the typically recommended 8 glasses a day) is paramount to overall health,” Dr. Ahmedli maintains. A rule of thumb is to drink enough water so that your urine is a very light yellow. “The darker or more orange the urine becomes, the more dehydrated you are. Water allows the kidneys to flush out the wastes the body makes. Staying hydrated allows your heart and blood vessels to maintain appropriate heart rhythm and blood pressure. Water allows your skin cells to remain plump and provide a glow to the skin,” she says.

Related: This Is Exactly How to Lose Body Fat This Year

Stress-Filled Lifestyle

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Everyone experiences stress. However, too much of it can age you. “One way to limit external stressors is to limit social media use. The culture of social media has become obsessed with maintaining an image of the best possible version of yourself. This not only applies to physical perfection (with the use of makeup, filters, and surgery), but also the representation of a person as the best in business, career, fashion, social scene, etc.” says Dr. Ahmedli. “We look at others and think, ‘why are we not like that? How do I become like that person?’ Many of these expectations are not attainable or sustainable and not possible in ‘real life.’”

💪🔥Body Booster: A quick way to look younger? If you are dehydrated, drink more water.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.