Weight management is a common concern for many people, as excess weight can increase the risk of various health issues, including diabetes, heart disease, and certain cancers. While there are many factors that contribute to weight management, including diet and exercise, there are also several nutrients that may support a healthy body composition and metabolism. In this blog post, we’ll discuss how sleep, EPA, glutamine, fermented foods, iodine, and selenium may support weight management.
Sleep is a crucial component of overall health, and getting adequate sleep may support healthy weight management. Sleep deprivation has been linked to increased appetite and cravings for high-calorie foods, which can contribute to weight gain. Additionally, lack of sleep can disrupt the hormones that regulate appetite, including leptin and ghrelin. Leptin is responsible for signaling to the brain when the body has had enough to eat, while ghrelin stimulates appetite. When these hormones are disrupted due to lack of sleep, it can lead to overeating and weight gain.
EPA, or eicosapentaenoic acid, is an omega-3 fatty acid that has been shown to support weight management in various ways. One study found that individuals who consumed EPA supplements for 12 weeks had significant reductions in body weight, body mass index (BMI), and waist circumference compared to those who did not receive the supplement. EPA also may help reduce inflammation, which has been linked to obesity and metabolic disorders.
Glutamine is an amino acid that plays a role in many bodily functions, including protein synthesis and immune system function. It also may support healthy weight management by reducing cravings for high-calorie foods. One study found that individuals who consumed glutamine supplements had a significant decrease in the desire to eat high-carbohydrate foods compared to those who did not receive the supplement.
Fermented foods, such as kimchi, sauerkraut, and kefir, contain beneficial probiotics that may support a healthy gut microbiome. A healthy gut microbiome has been linked to a lower risk of obesity and metabolic disorders, as well as improved digestion and nutrient absorption. Additionally, some research suggests that fermented foods may help reduce inflammation and improve insulin sensitivity, both of which may support healthy weight management.
Iodine is an essential mineral that is necessary for thyroid function. The thyroid gland produces hormones that regulate metabolism and energy expenditure, and iodine is a key component of these hormones. Iodine deficiency can lead to an underactive thyroid, which can cause fatigue, weight gain, and other metabolic issues. Consuming adequate amounts of iodine through a balanced diet or supplementation may help support proper thyroid function and a healthy metabolism.
Selenium also plays a role in thyroid function and metabolism. Selenium is necessary for the production of selenoproteins, which are proteins that contain selenium and have various functions in the body. One selenoprotein, called deiodinase, is responsible for converting the inactive thyroid hormone T4 into the active hormone T3. T3 is the primary thyroid hormone that regulates metabolism and energy expenditure, so supporting the conversion of T4 into T3 may indirectly support a healthy metabolism and aid in weight management. Additionally, selenium may support weight management through its antioxidant properties, which may help reduce inflammation and support healthy body composition.
There are several nutrients that may support healthy weight management, including sleep, EPA, glutamine, fermented foods, iodine, and selenium. While these nutrients are not a replacement for a balanced diet and regular exercise, they may help support overall health and healthy body composition. As always, it’s important to talk to a healthcare provider before starting any new supplement regimen to ensure it’s safe and appropriate for individual needs.
