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Medical News Today only shows you brands and products that we stand behind. Metabolism is the process the body uses to break down food and nutrients for energy and to support different functions.

Certain vitamins and minerals may help boost the metabolism. A faster metabolism burns calories more quickly than a slower one, making it less likely that a person will put on weight. Some vitamins and minerals may help keep the metabolism working effectively.

While supplements can help, whole foods are the best source of vitamins and minerals. The five best vitamins and minerals for maintaining and boosting body functions, including metabolism, and supporting good weight control, are as follows:. The B vitamins play many essential roles in energy metabolism in the body.

The B vitamins include:. The ability to process fats, proteins, and carbohydrates is essential. A healthy metabolism ensures that the body uses these nutrients for energy rather than storing them as fat.

B is present only in animal products, meaning vegetarians and vegans may have difficulty consuming enough of this vitamin. Two studies looked at vitamin D and weight in older women and children. Both found those participants with more fat had lower vitamin D levels than those with less fat.

Researchers are currently unsure about whether low vitamin D contributes to obesity or vice versa. Research suggests that vitamin D may help control blood sugar and improve insulin resistance in people with diabetes.

Unlike other essential vitamins, people can get vitamin D from sunlight. Safe exposure to the sun is the fastest way to top up vitamin D.

If a person is overweight, vitamin supplementation alone may not improve weight. Weight loss has to come from lifestyle changes as well.

Nevertheless, a study in found that postmenopausal women with type 2 diabetes , eating vitamin D-fortified yogurt, improved their blood sugar levels and reduced inflammation. They also experience reduced waist size.

An older study found that taking calcium with added vitamin D together slightly reduced the risk of weight gain in postmenopausal women.

People should have their vitamin D levels checked annually and talk to their doctor about supplements if their levels remain low. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Following on from the above, emerging research further suggests calcium may be vital to a healthy metabolism and blood sugar control, as well as healthy bones.

Some research from suggests that higher calcium intake combined with vitamin D can assist diet-related weight loss. An older study in found that a diet high in dairy calcium enhanced weight loss in people with type 2 diabetes. However, more recent research is needed to determine whether this is an effective weight loss strategy.

While calcium supplements are available, it is best for people to get enough calcium from food sources first. The findings from one of the studies have established a compelling correlation between higher choline supplementation with lipid metabolism thus improving body composition, weight, and healthier lean muscles.

Another research review presented in shows that choline is associated with healthy gut functioning. Adequate intake of of this nutrient increases the concentration of gut microbiota which then contributes to various metabolic functions.

We all know that dietary fiber plays a major role in regulating digestive functions. There are many studies that have also shown how fiber intake can help in weight management and one of the various ways is by improving metabolism directly or indirectly.

For instance, a study on the effect of dietary fiber found in cereals and grains establishes its positive connection with glucose metabolism and insulin sensitivity. We found an animal study that shows fiber has the potential to enhance thermogenesis and lipolysis leading to a decrease in body fat.

In addition to this, adding fibers to the diet keeps your appetite in control and balances energy. Now, speaking of fibers, one of the most common ones used in many fat burners is Glucomannan, a soluble fiber with many known benefits. Fat burners like Leanbean and Hourglass Fit have a high dose of glucomannan for its metabolic benefits and appetite-suppressing properties.

Aside from that, like any other dietary fiber, it also contributes to breaking down sugar and balancing blood glucose levels. Vitamin B variants are essential micronutrients that play a critical role in various stages of a metabolic process.

Unlike caffeine anhydrous, green tea and green coffee extract work slightly differently when it comes to supporting metabolism. Both are popular weight loss supplements but we will evaluate both these supplements separately for better understanding.

Beginning with green tea, studies have shown that catechins present in green tea contribute to fat metabolism and glucose regulation even in the absence of caffeine. Another clinical trial was conducted to evaluate the effect of green tea on fat metabolism during workout and resting phase.

The findings show that this ingredient accelerates fat oxidation and increases energy expenditure during exercise as well as at rest, although, the effect is more significant when the body is active. Green tea consumption thus aids faster weight loss.

Green coffee, on the other hand, might often be confused with caffeine but it has its own benefits. It contains Chlorogenic acid which is not present in other forms of coffee and which has been proven to increase metabolism and aid fat loss.

A study conducted on its effect on glucose and lipid metabolism confirms its potential. There are countless supplements claiming to be the best in the weight loss market but getting the right one with appropriate metabolism-boosting ingredients is important.

Navigating through various ingredients and research studies supporting them, We found that capsaicin, green tea, green coffee, caffeine, Vitamin B complex, and choline have the superlative ability to increase metabolism on consistent supplementation. Glucomannan or any other dietary fibre has its own way of contributing to glucose regulation and weight management.

It is, however, important to note that there are several things that can influence metabolism and some of the most important ones are diet and exercise. All the above supplement ingredients can give optimum metabolic benefits only when you combine them with the right choice of diet and regular exercise.

Peter is an ardent advocate for wellness and physical fitness, maintaining an unwavering interest in fitness, supplements, and overall well-being for more than a decade.

He is the founder of Advantageja, a prominent health and wellness brand.

Not only can fiber help us process these sugars better during digestion, but multiple studies have proven that fiber helps with insulin resistance. This in turn helps regulate how much sugar there is in our cells versus our bloodstream, and can even lead to lower appetites.

Insoluble fiber has the most health benefits, including helping to prevent Type-II Diabetes. Soluble fiber is good, insoluble is great.

Glucomannan has become a popular ingredient as the fiber-of-choice in many supplements. In fact, Leanbean and Hourglass Fit , two of the very best fat burners for women , both use glucomannan to achieve appetite control and metabolism boosting benefits.

There is pretty solid science to support that glucomannan has multiple metabolism benefits , and that those only increase with diet modification eating less sugars and fats.

This research has led the FDA to officially consider glucomannan a recognized dietary fiber ; wherever you see a benefit of dietary fiber, that applies to glucomannan as well. Despite being necessary for metabolic health, official data indicate that:. Finally, a study of over 3, Canadians found that Choline intake is associated with lower body fat, lower weight, more lean muscle, and better metabolism.

Starting with Green Tea Extract GTE , a meta-study found that even without caffeine , the catechins in GTE can reduce blood sugar. In one week study, GTE with added caffeine was more effective than either ingredient alone in decreasing body weight and waist circumference.

Chlorogenic Acid is literally cooked away when coffee beans are roasted, but Green Coffee is one of the most abundant sources of Chlorogenic Acid in the world.

The exact mechanisms of Chlorogenic Acid are still being researched, but one thing is already clear. Chlorogenic Acid plays a key role in sugar and fat metabolism , and it cannot be found in other coffees.

Weight Loss supplements account for a third of all supplement sales; before we buy one more bottle, as consumers we need to know if they actually work. While there are many functions that a weight loss pill can promise to fulfill, one of the most important is whether it can increase our metabolism.

But because so many of the best supplements use a similar core of ingredients, we can examine some of these for efficacy. Sam, with his deep-seated interest in health and fitness that spans over a decade, is a fervent enthusiast of supplements, fitness, and overall wellness.

As the creator of Bio Bean, a brand focused on health and wellness, his extensive qualifications include numerous fitness certificates such as those in personal training and nutrition. Dietary surveys of people in the United States regularly show that magnesium intakes are too low.

Tip: Very high doses of magnesium from supplements or medications often result in diarrhea. Try it: Shop for magnesium supplements. Green tea is thought to increase energy expenditure and fat oxidation, and to reduce fat production and absorption.

The extract of this popular beverage is known to contain powerful flavonoid antioxidants known as catechins. Green tea also contains a healthy dose of caffeine. An analysis of six controlled clinical trials found that caffeine alone, or in combination with catechins, significantly increased energy expenditure when compared to placebo.

One study in found that green tea supplements reduced body weight in obese individuals by an average of nearly 2 pounds, as compared to placebo. Tip: Green tea extract is considered safe, but clinicians advise people to take the extract with food to minimize any potential risks.

Try it: Shop for green tea extract. The list of supplements that claim to increase metabolism of fat is quite long. This is especially true for people who are pregnant , breastfeeding, or who have underlying medical conditions, such as high blood pressure, diabetes, or heart disease.

Be sure to ask your doctor about possible interactions with any medications you might be taking. If you experience any side effects after taking a supplement, stop taking it and contact your doctor.

Vitamin and mineral supplements may help provide you with the energy necessary to manage stress , keep a positive mood, and reduce fatigue. Experts agree that the basis for long-term weight loss is following an overall healthy eating pattern, reducing caloric intake, and participating in physical activity.

Most of your required vitamins, minerals, and other nutrients should come from food. Supplements can help fill in any gaps in your diet that come from limiting your calorie intake.

Make sure to read the label thoroughly to check its active ingredients and to understand the correct dosage. Also, note the expiration date prior to taking the supplement.

Vitamins lose potency over time. You should discard any supplements that are past their expiration date. Jacquelyn has been a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University. A native of Long Island, New York, she moved to San Francisco after college, and then took a brief hiatus to travel the world.

In , Jacquelyn relocated from sunny California to sunnier Gainesville, Florida where she owns 7 acres and 58 fruit trees.

She loves chocolate, pizza, hiking, yoga, soccer, and Brazilian capoeira. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.

Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements.

Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones.

It can be found in leafy greens, vegetable oils, and broccoli. L-citrulline is an amino acid made naturally in your body.

It may also be taken as a supplement to help boost exercise performance, lower blood…. What is a metabolism? What is the thyroid? The capsules have a strong smell! Is there anything I can do about this? Real people, real reviews 4. Write a Review Opens in a new window.

Sort Most Recent Oldest Most Helpful Highest Rating Lowest Rating Least Helpful. I recommend this product. I like this product because I can actually tell a difference with my metabolism. Was this helpful? Yes, this review was helpful. Verified Buyer. How old are you? This helped with Improved digestion, Bloating.

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