Metabolism plays a crucial function in weight loss. Slow metabolism leads to weight gain, improper digestion, and other health issues. Hence, metabolism supplements have become increasingly popular.
Metabolism supplements contain natural dietary nutrients that increase your body's metabolism rate, resulting in weight loss faster than diet and exercise alone.
B vitamin complex, Vitamin D, iron, and magnesium are some of the best supplements to help boost metabolism, lose body fat, burn more calories, boost energy, and quicken your weight loss journey.
If you've been cutting back on calories and exercising regularly but still struggle to lose weight, you may lack these essential vitamins and minerals needed for optimal weight loss.
This article will explore nine of the best supplements for boosting your metabolism naturally. By incorporating these supplements into your diet, you can fill any nutritional gaps, curb cravings, speed up the process of digestion, and slow down the rate at which you gain weight.
We'll also dive into the science behind how each supplement works and how to incorporate them into your daily routine.
Say goodbye to fad diets and extreme weight loss measures and embrace a healthier, more sustainable approach to weight loss with the help of these natural supplements.
Best supplements that help boost metabolism and promote weight loss
Metabolism is the process by which our bodies convert carbohydrates, proteins, and fats from food into energy that our cells require to function.
Several supplements out there claim to help boost metabolism and promote weight loss. However, not all are organic or perform as claimed.
From our research, the following are some of the best supplements to help boost metabolism and promote weight loss:
1. B-complex vitamins
The B vitamins are:
- Thiamine (B-1),
- Riboflavin (B-2),
- Niacin (B-3),
- Pantothenic Acid (B-5),
- Pyridoxine (B-6),
- Biotin (B-7),
- Folate (B-9),
- Cobalamin (B-12)
These vitamins help your body metabolize carbohydrates, proteins, and fats. They are essential in aiding your body utilize the stored energy in food.
For instance, Thiamine (B-1) aids the body cells to convert carbohydrates into energy.
If one or more of these vitamins are low, your body's metabolism won't function at its best, making weight loss even more challenging.
The food sources for B vitamins are diverse and include:
- Beans
- Milk
- Eggs
- Lean Meat
- Potatoes
- Bananas
- Whole Grains
- Lentils
It is vital to note that Cobalamin (B-12) is not found in any plant products, so individuals following a vegan diet may need to take supplements to ensure nutrient balance.
Do you follow a strict vegan diet? You should ensure that you meet your daily requirement of B Vitamins, especially B-12.
Check out Why Not Natural, 100% natural B vitamin supplements consisting of all eight B vitamins and a blend of other natural ingredients like choline and inositol.
You may also like: 7 Supplements Needed in a Vegan Diet
2. Magnesium
Magnesium is a vital mineral for energy production in the body, as it acts as a cofactor in over 300 enzyme systems.
These enzyme systems regulate various reactions in the body, such as:
- Controlling blood glucose levels
- Maintaining blood pressure
- Maintaining strong bones
- Ensuring smooth nervous system functioning
These functions are crucial for weight loss.
Despite Magnesium's vital role in the human body, its intakes are often inadequate in the US, as indicated by dietary surveys.
Low magnesium levels can cause muscle cramps, tightness, and pain. Therefore, to prevent these negative impacts of magnesium deficiency, you must consume foods rich in the mineral, such as:
- Nuts
- Seeds
- Legumes
- Leafy green vegetables, such as spinach.
Nuts, in particular, can provide quick energy boosts and help prevent fatigue, especially during dieting or exercise. But, be cautious not to overeat them as they are high in calories.
3. Niacin
Niacin, a type of vitamin B-3, is essential for energy production in the body.
Insufficient Niacin intake can lead to low energy levels, making it difficult to burn more calories than you consume.
Additionally, niacin-rich foods contain other nutrients, such as protein and fiber, that can help in the metabolism of fat, carbohydrates, and amino acids, which aid in healthy weight management.
Hence, incorporating niacin-rich foods in a balanced diet can contribute to successful weight loss.
Foods rich in Niacin include:
- Lean meats
- Poultry
- Dairy foods
- Fish
- Legumes
- Eggs
- Nuts
- Enriched whole-grain cereal
You may also like: What is the Best Time to Take Vitamins.
4. Vitamin B-6
Vitamin B6 is a water-soluble vitamin that acts as a coenzyme, playing an essential role in breaking down and utilizing carbs, fats, and proteins.
By aiding in the metabolism of these macronutrients, vitamin B6 enhances your metabolism, allowing you to burn calories and lose weight more quickly.
It also helps your body extract nutrients from food, which is particularly beneficial when on a low-calorie diet.
Another benefit of vitamin B6 is that it can help keep your hormones balanced. By aiding in the metabolism of food and extracting essential nutrients, vitamin B6 can promote hormone balance, leading to improved mood and a greater sense of overall health.
Vitamin B6 is also a natural diuretic, meaning that it helps to increase urine output, which can help speed up your metabolism and rid your body of unnecessary waste more frequently, promoting better health.
Vitamin B6 is crucial for several bodily functions, and people who don't get enough of it may experience a range of symptoms, including:
- Anemia
- Itchy rashes
- Scaly skin on the lips
- Cracks at the corners of the mouth
- Swollen tongue
Moreover, deficient vitamin B6 levels may result in depression, confusion, and a weak immune system.
The people most likely to be deficient in vitamin B6 include those with kidney disease and those with malabsorption syndromes.
Malabsorption syndrome prevents the small intestine from absorbing nutrients from foods, putting people with this syndrome at an increased risk of developing vitamin B6 deficiency.
In addition, certain autoimmune disorders, epilepsy medications, and alcohol dependence can also lead to vitamin B6 deficiency.
To improve your vitamin B6, naturally consume foods like:
- Fish (i.e., tuna, salmon & halibut)
- Beef liver
- Seeds (i.e., sesame seeds, flaxseeds & pumpkin seeds)
- Nuts (i.e., pistachios, hazelnuts & peanuts)
- Vegetables and fruits, like dark leafy greens, bananas, papayas, oranges, and cantaloupe.
- Turkey
- Chicken
- Dried fruit (i.e., prunes, dried apricots & raisins)
If you find out that you are low on Vitamin B6, consider taking our B complex supplements. They are organic and will naturally boost your energy level and improve your mood and memory while sustaining a healthy metabolism and nervous system function.
Check out Why Not Natural’s B complex dietary supplement.
5. Iron
Iron is essential in creating energy from nutrients and carries oxygen to your body's cells which helps burn more fat in your muscles.
Low iron levels in your body can have a direct impact on athletic performance, and it's one of the most prevalent nutritional deficiencies in the United States.
Symptoms of iron deficiency anemia include:
- Tiredness
- Low energy levels,
- Reduced physical endurance and athletic performance
Foods rich in the mineral include:
- Lean meats
- Shellfish
- Beans
- Spinach
Women who endure heavy menstrual periods and people who frequently donate blood are at a higher risk of iron deficiency and should talk to their doctor about an iron supplement.
Vegetarians are another category of people prone to be deficient in minerals as our bodies absorb the type of iron found in meat better than the iron from a plant-based source.
Hence, they may need to take Vitamin C supplements or consume iron-rich foods along with a source of vitamin C, such as strawberries or tomatoes, to help improve their absorption of the mineral.
You may also like: 5 Science-Based Reasons Why You Should Take Nutritional Supplements
6. Vitamin D
Vitamin D is a crucial nutrient for keeping bones strong and hormone levels balanced.
The primary source of vitamin D is the sun, but most people don't get enough due to spending too much time indoors or living in areas with limited sunshine. Hence, supplements are often recommended since most diets don't provide enough vitamin D.
Adequate vitamin D levels can help prevent depression, which is important for a positive attitude during weight loss.
Low vitamin D levels have been associated with obesity. Though the exact role of vitamin D in weight loss is still unclear, a 2011 study found that overweight and obese adults who took calcium and vitamin D supplements lost more stomach fat than those who didn't.
We recommend that you check your vitamin D levels once a year and consult your doctor if your levels remain low.
Good choices of foods that contain vitamin D include:
- Fish (sardines, tuna, and salmon)
- Cod liver oil
- Egg yolks
- Fortified milk, yogurt, and cereals.
Additionally, you may consider adding vitamin supplements to your diet. Check out the Vitamin D supplement from Why Not Natural. They are natural and can help you keep your bones strong and your hormone levels balanced.
7. Calcium
Recent studies suggest that calcium plays a crucial role in maintaining a healthy metabolism and blood sugar control, as well as promoting healthy bones.
A 2010 study found that increased calcium intake and vitamin D may aid in weight loss associated with a healthy diet.
Additionally, an older 2007 study demonstrated that a diet rich in dairy calcium enhanced weight loss in people with type 2 diabetes.
However, further research is necessary to establish if calcium supplementation is a reliable weight-loss strategy.
Calcium supplements are readily available; we recommend getting your calcium from food first. Good food sources include:
- Milk
- Yogurt
- Fortified cereals and orange juice
- Dark leafy greens
- Seeds
- Almonds.
8. Green tea extract
Green tea extract is an exceptional supplement that has received some attention in the market. Even though it's not a vitamin or mineral, it is worth considering due to its numerous health benefits.
Green tea extract is believed to boost energy expenditure, promote fat oxidation, and decrease fat absorption.
The extract from this famous beverage is rich in flavonoid antioxidants known as catechins and contains a considerable amount of caffeine.
According to an analysis of six controlled clinical trials, caffeine alone or combined with catechins significantly increased energy expenditure compared to a placebo.
Research conducted in 2012 also revealed that green tea supplements helped obese individuals reduce their body weight by nearly two pounds on average compared to placebo.
It's important to note that green tea extract is considered safe, but it's advisable to take it with food to minimize any potential risks.
9. Keto-DHEA
Keto-DHEA is a naturally occurring substance in the human body that may enhance weight loss by increasing metabolism and calorie burning.
According to some studies, individuals who combined moderate exercise, a reduced-calorie diet, and 7-keto-DHEA supplementation lost more weight than those who received a placebo.
However, according to Natural Medicines, there is still insufficient reliable evidence to determine the efficacy of 7-keto-DHEA.
How do the best metabolism-boosting supplements work?
Metabolism-boosting supplements are designed to assist in weight loss and fat burning through various mechanisms, such as thermogenesis, appetite suppression, and metabolic stimulation.
Let us go into the details of each.
Thermogenesis
Thermogenesis is the process of dissipating energy through heat production and occurs in specialized tissues, including brown adipose tissue and skeletal muscle.
Once Thermogenesis occurs, it leads to a higher basal metabolic rate.
Thermogenesis does not affect your external body temperature, so there is no need to worry about sweating or feeling hot.
By increasing thermogenesis, your body works harder internally, creating a calorie deficit.
Brown fat and skeletal muscle are the two types of tissues that generate heat. Some metabolism booster pills can help increase brown fat over white fat, with brown fat being more efficient at burning calories.
Appetite suppression
Metabolism boosters help curb appetite, which reduces the calorie intake of the body. This results in fewer calories to burn and less fat production, actively aiding in weight loss.
Hormonal imbalance or nutrient deficiency can cause food cravings. In addition, many people consume more calories than necessary due to these food cravings, leading to weight gain.
When we don't use these excess calories, they get stored as saturated fat in the body.
Metabolic stimulation
Metabolic stimulation supplements boost energy production to speed up the metabolic process in the body. As a result of this increase, carbohydrates and fat are broken down into glucose quicker, and less are stored in the form of saturated fats.
Additionally, some supplements can aid in protecting your mitochondria from oxidative damage or increasing their energy production.
By supporting mitochondrial function, metabolic stimulation supplements can enhance energy expenditure, burn stubborn fat that has accumulated in the body for the year, and promote weight loss.
What ingredients help speed up metabolism and burn fat
Metabolism supplements contain various ingredients that work together to speed up metabolism and help with weight loss.
Let's take a closer look at some of the major ingredients present in these supplements and how they work.
L-carnitine
This amino acid is found in foods like fish, nuts, and red meat. L-carnitine promotes fat burning and converts food into usable energy, providing reliable support to complete daily tasks.
It also has many benefits, especially if you're on a low-calorie diet, and helps relieve fatigue.
Chromium picolinate
Chromium is a vital mineral that plays multiple crucial roles in the human body.
Among various forms of chromium, the body can absorb chromium picolinate more easily.
Chromium picolinate affects weight management by influencing insulin and blood sugar levels, particularly in people with diabetes.
Besides its effect on blood glucose, chromium picolinate may also decrease hunger cravings.
A study conducted over eight weeks found that overweight women who took chromium picolinate experienced a reduction in hunger, cravings, and food intake. However, other studies suggest chromium may only have a mild impact on weight loss and fat management.
The following are some foods rich in chromium picolinate:
- Red meat (especially beef),
- Poultry
- Mussels
- Apples
- Oranges
- Broccoli
- Whole-grain products
- Capsaicin
Capsaicin
Capsaicin, found in chili peppers, not only adds heat to your meals but may also have metabolic benefits making it a key ingredient in many metabolism supplements.
Its thermogenic effect has been shown to affect the pancreas and fat cells, speeding up the breakdown of sugar and energy production while slowing down sugar absorption in the intestinal wall.
Animal research suggests that Capsaicin may help
- Reduce inflammation caused by body fat
- Improve insulin sensitivity
- Lower blood glucose levels in humans which can improve symptoms of metabolic syndrome.
- Enhance workout performance, helping you increase your fitness level.
Improved fitness can make maintaining a healthy diet and body weight easier.
Caffeine
Caffeine is a primary ingredient in most metabolism boosters. It increases energy levels and speeds up the fat-burning process. Increasing Thermogenesis increases the body's temperature, causing fat deposits to shrink.
Research also suggests that caffeine can enhance power production and performance, making it particularly beneficial for those who work out regularly or engage in intense physical activity.
You may also like: 10 Best Vitamins for Energy (Read This First!).
Tips for increasing metabolism naturally
Speeding up metabolism and fat burning can be achieved naturally through various methods.
While metabolism booster supplements are practical for boosting metabolism and accelerating fat loss, combining them with healthy food and lifestyle habits can lead to even better results.
The following are some food and lifestyle habits to implement:
Eat spicy foods
Spicy foods like pepper contain a compound called capsaicin.
Capsaicin has been shown to promote metabolism and stimulate weight loss through thermogenesis, which involves burning calories to produce heat.
Integrating spicy foods into your diet can be a great option if you're looking for a natural way to boost your metabolism and promote weight loss.
If you're not accustomed to consuming spicy foods, start slowly, as the heat can be overwhelming.
Consume products with green tea extract
Green tea has been shown to boost metabolism and help your body burn fat.
When combined with exercise, these teas help change some of the fat deposits in your body into free fatty acids, which may improve fat burning.
Because these teas are low in calories, they may benefit weight loss and maintenance.
Their metabolism-boosting properties are thought to help people who are losing weight avoid a weight loss plateau caused by a decrease in metabolism.
However, note that some older studies show that these teas do not affect metabolism. As a result, their impact may be minor or limited to a subset of the population.
Consume lots of protein and cut down on carbs
Consuming a high-protein diet and reducing carbohydrate intake are effective ways to boost metabolism and prevent weight gain naturally.
Protein-rich foods require more energy for digestion, which leads to burning more calories. About 20 to 30 percent of dietary protein's usable energy is expended for metabolism, compared to 5 to 10% for carbs and 0 to 3% for fats.
Protein can help reduce overeating by providing a greater sense of fullness and, at the same time, prevent the drop in metabolism often associated with losing weight. This is because protein helps impede muscle loss, a common side effect of dieting.
On the other hand, reducing carbohydrate intake can help manage blood sugar levels and stop spikes that cause fatigue and weight gain.
When carbohydrates are broken down into sugar in the body, it causes an increase in blood sugar levels that can negatively impact metabolism. Therefore, reducing carbohydrate intake can stabilize blood sugar levels and effectively boost your metabolism.
Perform a high-intensity workout
High-intensity interval training (HIIT) is a form of exercise that involves short but intense bursts of physical activity. HIIT can help boost your metabolic rate when performed safely, resulting in more efficient fat burning even after you finish your workout.
Studies also revealed that HIIT is more effective at burning fat than other types of exercise. Select aerobic activities, like jogging or biking, to incorporate into your regular workout regimen and try adding in short sprints.
Follow a healthy diet
You need to consume a nutrient-rich diet for a healthy metabolism and successful weight loss experience. Our body needs certain critical nutrients in order to function effectively, so if you are deficient in any one of them, it may create health issues that could have been avoided.
A well-balanced diet will help prevent any deficiency symptoms and provide your body with all the nutrients it needs for a healthy metabolism and weight management.
What is the fastest way to boost metabolism?
By making small dietary and lifestyle modifications, you may enhance your metabolism. Among the doable methods to speed up metabolism are:
Try not to skip meals
Eating breakfast is an excellent way to kickstart your metabolism for the day. It helps to break the overnight fast and provides the body with the necessary energy to carry out daily activities.
In contrast, skipping meals or drastically reducing your food intake can have adverse effects on your metabolism in the long term.
To keep your metabolism going, eat at regular intervals, including small meals or snacks between larger meals.
Drinking lots of water
Drinking water instead of sugary drinks can be helpful for weight loss and weight maintenance since sugary drinks contain calories. Replacing them with water reduces your calorie intake.
Additionally, drinking water may temporarily boost your metabolism.
One small study in 2013 showed that consuming 17 ounces (500 mL) of water can increase resting metabolism by 30 percent for about an hour. However, more investigation is needed to support this claim.
Drinking water can also help you feel full and eat less. Studies have shown that drinking water half an hour before meals can reduce calorie intake.
Another study showed that participants who drank 17 ounces (500 mL) of water thirty minutes before meals for 3 months lost nearly 3 pounds (1.3 kg) more than those who did not drink water before meals.
Lift heavy things
Increasing your muscle mass can positively impact your metabolism, making it more efficient at burning calories. This is because muscle tissue is more metabolically active than fat tissue.
Therefore, building muscle through activities like weightlifting can help increase your metabolism and allow you to burn more calories even when resting.
Moreover, when you lose weight, you can experience a drop in metabolism, but lifting weights can help counteract this effect by preserving your muscle mass.
According to an examination of 58 studies, resistance training, such as weightlifting, was more effective at curtailing body fat percentage, total body fat mass, and belly fat than a control group.
Stand up more
Sitting for extended periods can negatively impact your health, as it can lead to weight gain due to decreased calorie burn. Standing or walking at work can help improve cardiometabolic health, reduce weight, body fat, waist circumference, and blood pressure, and improve insulin levels.
If you work at a desk, consider taking short breaks to stand up, take walks during the day, or even invest in a standing desk to help reduce the amount of time you spend sitting.
Drink coffee
The caffeine contained in coffee is known to temporarily boost metabolism. In addition, coffee may promote fat burning, similar to green tea.
If you plan to lose weight, various studies have shown that coffee's metabolism and fat-burning effects can lead to successful weight loss and maintenance.
However, it is essential to note that the effects of caffeine may differ based on various factors, such as the individual's lifestyle.
Get a good night’s sleep
People who don't get enough sleep tend to feel more hungry and find it challenging to achieve their weight loss objectives.
Besides, lack of sleep impacts leptin and ghrelin levels. Leptin is the hormone that regulates feelings of fullness, and ghrelin is known as the hunger hormone.
Ensure that you get enough sleep so that you don't negatively impact your metabolism.
FAQs
Here are some frequently asked questions regarding metabolism-boosting supplements.
What happens when you take metabolism boosters?
Your body's metabolism speeds up when you take metabolism boosters, burning more calories. This gives you enough energy for the day, leading to a more effective weight loss process.
What is the best metabolism supplement?
The best metabolism booster supplements are B-complex vitamins, Magnesium, Niacin, vitamin B-6, Iron, and vitamin D. These dietary supplements are worth considering when looking for a metabolism supplement to support your weight loss journey.
Are there side effects of metabolism boosters?
Although natural metabolism supplements are generally safe and have minimal side effects, they can interfere with specific medications. Hence, if you're on any medication, it's essential to consult your doctor before using any metabolism-boosting supplement.
When should you take a metabolism booster?
You should take a metabolism booster supplement first thing when you wake up in the morning before having breakfast.
Takeaway: Choose natural supplements for boosting your body metabolism
Regardless of body type, many individuals have been seeking healthy ways to boost their metabolism and burn fat to attain a leaner, more efficient, and healthier body.
While lifestyle and dietary changes can help you to achieve and maintain long-term weight loss by improving your body's natural metabolism rate, you may need to supplement your diet with some vitamins and minerals.
Many metabolism supplements are available, but not all are organic or perform as promised.
At Why Not Natural, our supplement provides the most effective way to boost your metabolism naturally and provides your body with the nutrients it needs to increase energy expenditure, burn more calories and lose fat.
Check out our high-quality organic supplements for all your vitamin and mineral needs.