Metabolism is such a buzzword when it comes to diet and nutrition. And for good reason, because it's important. According to the Mayo Clinic, "Metabolism is the process by which your body converts what you eat and drink into energy." It's not the only factor when it comes to your body's ability to lose or gain weight, but it does play a role in how you burn calories.
When you want to speed up your metabolism there are a couple of things you can do. The number one thing is making sure you're eating a balanced diet by consuming enough fruits and vegetables. Depriving yourself of food or not eating enough is not going to help with boosting your metabolism, as is extreme dieting. And taking care to stay hydrated is also an important step you can take to manage your metabolism.
There are also lifestyle habits to take up. Working out is important because not getting enough exercise can decrease metabolism. Gaining fat-free mass after exercise can help increase the BMR (the number of calories required to keep the body functioning at rest). The types of exercise make a difference, too. Instead of just sticking to cardio, adding some strength training to your fitness routine will help you build muscle mass, which keeps your metabolism high.
And don't forget about sleep. One 2019 report found that a lack of sleep can make people feel less full after eating and metabolize the fat in food differently.
So there are a lot of factors that come into play when it comes to your metabolism. While there's no magic pill or quick fix to boost it, making sure you're getting enough vitamins and nutrients helps your metabolism and your body overall. "Vitamins are used either as a precursor or as a facilitator of enzymatic processes for normal metabolic function," Spencer Kroll, MD, PhD, FNLA, of the Kroll Medical Group in New Jersey, told us. "Increasing your vitamin consumption may increase certain metabolic processes. Whether this increase in metabolism enhances normal cellular function is questionable."
While there's no one vitamin or supplement that is guaranteed to boost your metabolism, if you're deficient in certain nutrients, supplementing them may help your body as a whole. It's important to chat with your doctor or healthcare provider before starting any supplements, as they can provide recommendations based on your personal health history.
And if you're intrigued by metabolism-boosting supplements, take a look at some options below as you do your research…
Editor Erin Jahns tried this super powder when it first came out and gave it a rave review. "In addition to feeling less bloated and constipated (just being 100% honest here), I also noticed a definite shift in my overall energy and brain fog—exactly as the brand predicts on the packaging," she wrote.
This blend of chromium, seaweed extract, and L-theanine supports metabolism, healthy weight management, and balanced blood sugar levels.
For a multivitamin option, these are great because they're specifically formulated to support metabolism, bone health, and physical energy. They contain vitamins A, C, D, and E, plus zinc.
Vitamin B6 aids in the production of energy- and mood-related transmitters, and is important for metabolism.
These are formulated with selenium, which can help regulate the thyroid. They also contain green tea leaf powder to boost energy and metabolism levels.
Magnesium is another nutrient that can help with metabolism. It plays an essential role in the production and utilization of ATP, which is needed for storing, delivering, and transferring energy in cells.
These capsules have a blend of traditional Ayurvedic extracts like veld grape and catchin to boost your metabolic rate. And the cayenne, cinnamon, and green tea in this formula will help stabilize blood sugar levels.
The main ingredient in this supplement is diindolylmethane, a phytonutrient found in cruciferous vegetables. It works to support the activity of enzymes that improve estrogen metabolism.
Astragalus is a traditional herb that's used to protect skin health, metabolism, and digestion. It can also help boost your immune response and energy levels.
Those B vitamins can really do a lot for metabolism. These will help you convert food into cellular energy.
Vitamin D is another nutrient that's a metabolism booster—and a lot of us are deficient in it. Supplementation of vitamin D may increase testosterone levels, which can lead to increased metabolism.
Formulated with super greens like broccoli sprout, barley grass, spinach, kale, and spirulina, this powder will help your body reset. It also contains choline, which aids in liver function and fat metabolism.
Hum Nutrition's Raw Beauty is a superfood blend that keeps your energy levels high and supports metabolism. It's also formulated with digestive enzymes and probiotics to support digestion and a healthy gut.
CoQ10 is found in nearly every cell of your body, and it helps stimulate energy production in the mitochondria. Things like aging, stress, and medication can lower your natural CoQ10, so a supplement can help.
Vitamin B-12 is another B-vitamin that is energy-boosting and plays a key role in metabolism. This formulation is plant-based and also includes a probiotic and enzyme blend for digestive support.
And if you don't like capsules, you can get your vitamin D in gummy form, like these. They're gelatin-free, gluten-free, and vegetarian.
This supplement powder contains three essential magnesium and L-theanine, so it will support digestion and metabolism, but it will also reduce stress and improve mood.