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The Vitamins you take can help you lose weight or gain weight. Fellas if you lack Testosterone you can start taking your Zinc vitamins to help boost your natural Testosterone. Omega 3 and Vitamin D is very important along with many others I take and recommend for you. Here’s a list of the best, according to Coach Mag:

Calcium: It’s not only required for strong bones and teeth, but it is also vital for muscle contraction and energy metabolism. Research shows that a lack of calcium can also trigger the release of calcitrol, a hormone that causes you to store fat.

Best sources: Cheese, almonds, sesame seeds, sardines, yoghurt

Biotin: This plays an important role in converting carbohydrates, fats and proteins into energy. It also helps keep hair and skin looking healthy and prevents your hair from turning grey (for a while, anyway).

Best sources: Peanut butter, oats, egg yolks, hazelnuts, almonds

Iron: Iron forms part of haemoglobin, the pigment that transports oxygen from the lungs to the muscles. It’s also essential for maintaining high energy levels, and it helps keep your immune system strong.

Best sources: Dried apricots, sardines, bran cereals, venison

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