5 Supplements That May Help Boost Your Metabolism

You may take certain supplements to support your metabolism. Metabolism is the process by which your body converts food into energy. Cells in your body then use this energy to carry out important functions and keep you healthy.

Although nothing beats a well-balanced diet, some types of dietary supplements for energy and metabolism may be beneficial. Metabolism-boosting supplements may speed up metabolism and help your body burn calories faster. These supplements may help you lose weight and improve your health. However, research on supplements for metabolism is limited, and supplements aren’t recommended as a replacement for a healthy lifestyle.

1. Green Tea Extract

Green tea (Camellia sinensis) is a common beverage and supplement that may provide various health benefits, including metabolism support.

Green tea is thought to support fat metabolism, leading to an increased metabolic rate and potential weight loss. Antioxidants in green tea, like epigallocatechin gallate (EGCG), may be responsible for these effects.

In one study on women, green tea extract increased levels of leptin. Leptin is a hormone that regulates fat metabolism and may reduce fat stores.

Other studies have found a possible link between green tea extract and improvements in lipid profiles. There is also evidence that green tea extract may support blood sugar control.

2. B Vitamins

B vitamins are essential nutrients that play important roles in various chemical reactions necessary for regular metabolism. Some evidence suggests that a B vitamin complex supplement may improve metabolism.

According to one study, folate, vitamin B6, and vitamin B12 may reduce the risk of metabolic syndrome in young adults. In the study, adults with adequate levels of these three B vitamins were less likely to have metabolic syndrome (a group of conditions that may increase the likelihood of heart disease) than those with inadequate vitamin levels.

Another study found that a B vitamin complex may improve energy metabolism and reduce weight gain in rats. According to the study, B vitamins may support enzymes and enhance the chemical reactions that take place during metabolism. However, these results have not yet been replicated in humans.

3. Iron

Iron is necessary for many critical bodily functions, including energy production.

Research shows that iron deficiency (low iron levels in the blood) may cause low energy, especially during exercise. This effect indicates a potential disruption in metabolism.

Iron deficiency is thought to slow down metabolism, which may make it harder for the body to burn calories for energy.

Although more research is necessary, some studies show that iron supplements may speed up metabolism, especially when an iron deficiency is present.

According to one review, people with obesity are more likely to have low iron levels. The review noted several animal studies that have found positive effects of iron supplements on metabolism. However, more research is necessary.

4. 5-HTP (5-Hydroxytryptophan)

Your body naturally produces 5-hydroxytryptophan (5-HTP) when it breaks down the amino acid tryptophan. It also produces the hormone serotonin, which affects the sleep-wake cycle.

Supplements of 5-HTP are often taken for anxiety, depression, and other neurological disorders. There is also evidence that 5-HTP supplementation may reduce appetite and play a role in both obesity and diabetes.

In animal studies, 5-HTP reduced food intake and abdominal fat. Researchers believe that 5-HTP may alter gene expression, leading to suppressed appetite and thus reduced fat accumulation, but more research is necessary.

It’s worth noting that 5-HTP supplementation may cause serotonin syndrome, a serious condition in which serotonin levels become too high. Serotonin syndrome may occur if you take multiple medications or supplements that increase serotonin levels simultaneously.

Therefore, you should talk with a healthcare provider before taking 5-HTP, especially if you take other medications that affect serotonin, such as selective serotonin reuptake inhibitors (SSRIs) like fluoxetine.

5. Caffeine

Caffeine, found in coffee and tea, is one of the most widely consumed substances worldwide.

Caffeine is a central nervous system (CNS) stimulant, and its use has been linked to lower risks of type 2 diabetes and heart disease. It is also commonly used by athletes to boost energy and performance.

Caffeine has a similar structure to other natural substances that play roles in metabolism. Researchers have found that caffeine may support the metabolism of both fats and carbohydrates.

Some research also indicates that caffeine may increase the resting metabolic rate and thus reduce body weight accumulation. However, habitual caffeine use may have weak effects on body weight.

Metabolism Supplements to Avoid

Some brands may claim that their metabolism supplements alone help you burn fat or lose weight. If these claims sound too good to be true, it’s because they are.

No supplement on the market today can cause weight loss on its own. Instead, some supplements may support metabolism and weight loss when combined with a well-balanced diet and active lifestyle.

There is little to no evidence that the following supplements have a substantial impact on weight or metabolism:

• Beta-glucans
• Coleus forskohlii
• Fucoxanthin
• Hydroxycitric acid (HCA)
• Glucomannan
• Guar gum
• Hoodia
• Raspberry ketone
• Yohimbe

There may be other so-called “thermogenic supplements” on the market that may not work as promised. Some may even be harmful. Make sure you talk with a healthcare provider before taking any supplements for metabolism.

Also, remember that supplements (including fat-burning and weight-loss supplements) do not require approval by the FDA or any other governing agency. However, if the FDA finds a supplement unsafe, it may be removed from the market.

Risks and Side Effects

Taking dietary supplements comes with certain risks, including the following:

• Side effects: Though most supplements are generally considered safe, they come with a risk of side effects. Commonly reported side effects associated with taking supplements include abdominal discomfort, nausea, diarrhea, constipation, muscle cramps or weakness, and insomnia. Side effects may be more likely if you use multiple supplements or take high doses of supplements.
• Interactions: Many supplements also come with a risk of interactions with medications, foods, or other supplements. According to some reports, almost 50% of supplement users take medications that have potential interactions with supplements. Such interactions may cause a medication you take not to work correctly. Check with a healthcare provider before taking metabolism supplements if you take any medications.
• Other precautions: Supplements are not always right for everyone. People who are pregnant or breastfeeding may not be able to use certain supplements due to potential risks to their baby. Supplements may also pose a risk to children, people with certain medical conditions, or anyone with an upcoming surgery.

When to Talk With Your Healthcare Provider

It’s important to talk with a healthcare provider before using dietary supplements.

It’s essential to consult a healthcare provider before taking supplements if you:

• Are pregnant
• Are breastfeeding
• Have an upcoming surgery
• Take any prescription medications
• Have any health conditions
• Are thinking of giving supplements to your child

A healthcare provider can help determine if a supplement may support your health or if there are any safety concerns. Always disclose all supplements you take when meeting with a healthcare provider.

Summary

Certain supplements may support your metabolism, but more research is necessary overall.

There is some evidence that green tea extract, B vitamins, iron, 5-HTP, and caffeine may help increase metabolism and possibly lose weight. However, these and other metabolism supplements are not meant to replace a healthy lifestyle.

Supplement use always carries a risk of side effects and other potential adverse events. Talk with a healthcare provider about choosing the right supplements for your needs.