The Best Metabolism-Boosting Vitamins

Updated on September 1st, 2020
vitamins to boost metabolism

Metabolism is a bodily process that uses food to fuel different functions of the body. Therefore, whatever food you place into your mouth that goes down to your stomach primarily affects metabolism—whether they are minerals, vitamins, or not.

An individual’s metabolism typically slows down as they grow old. However, with all things equal, some individuals have a better metabolic rate, which likewise means that they burn calories quickly and are less likely to gain weight. On the other end of the spectrum is slow metabolism, which also means a more delayed calorie-burning process.

But did you know that some vitamins help boost metabolism? Yes, there are few. H

Best Vitamins To Boost Metabolism

However, the best form for these vitamins are whole/ organic foods and not necessarily supplements.

So, here are the best vitamins that will help boost your metabolism:

1. Magnesium

Magnesium is reputed for being a catalyst in various bodily chemical functions. It is essential for metabolism and energy production. However, with a word of caution, do check with your physician before indulging in magnesium-rich foods as few health conditions can be adversely impacted [1].

Foods rich in magnesium are whole grains, potatoes, salmon, halibut, spinach, bananas, seeds, legumes, and nuts.

[Also Read: Magnesium for Bones]

2. Iron

Iron performs a variety of roles in your body. It transports oxygen in the blood to be carried all over your body. It is crucial for proper cell functioning and the creation of hormones.

When the body has low iron levels, it also follows that low-oxygen muscles are not at their optimum level to burn fat efficiently, thereby interfering with the body’s metabolic functions [2].

Good sources of iron are tofu, soybeans, brown rice, dark green leafy veggies, nuts, beans, fortified cereals,  and meat.And to support the body absorb iron through the diet, the consumption of Vitamin-C rich foods is recommended.

3. Vitamin D and Calcium

Studies are suggesting that vitamin D helps control blood sugar and improve insulin resistance in people with diabetes. Although the analysis is still in its infancy, studies show that people with less fat have higher vitamin D levels in the body than those with higher levels of fat [3].

Mineral calcium and Vitamin D can have a beneficial effect on your metabolism, though they possibly won’t take you from slow metabolism to a quicker one. However, calcium and vitamin D can slightly boost your calorie burn throughout the day.

According to a research paper published in 2012 of Obesity Reviews, they might help you shed body fat, though the review authors caution that more research is required to know how well they work [4].

Taking vitamin D and calcium offers other benefits, too; both nutrients benefit your bones, and calcium also plays a critical role in muscle function. Moreover, vitamin D is a fat-soluble vitamin that can pile up in your body if you take in excess, so you should never take more than the dosage recommended by your doctor.

Although Vitamin D can be had with sunlight exposure, some foods contain Vitamin D, and there are fortified breakfast cereals, some mushrooms, fortified dairy, fortified plant-based milk, beef liver, cod liver oil, mackerel, sardines, salmon, and egg yolks.

Emerging studies point out that calcium plays a vital role in healthy metabolism and blood sugar control. It is already a proven thing that calcium is essential in building healthy teeth and bones.Foods that are excellent sources of calcium are seeds, almonds, fortified orange juice, dark green leafy veggies, fortified cereals, yogurt, and milk.

4. Selenium, Zinc and, Thyroid Hormones and Metabolism

Multivitamin supplements containing selenium and zinc might offer a slight metabolism boost in some instances.

Both minerals play a role in the thyroid function; zinc makes up a cellular protein component, known as enzymes, that let your cells respond to the thyroid hormone, while selenium helps control the active thyroid hormone levels in your system.

A shortage of either mineral could impact thyroid hormone function, and, since your thyroid hormones affect your metabolism, low zinc or selenium levels might impact your metabolic rate [5].

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That doesn’t mean you should take selenium or zinc to boost your thyroid function without first checking with your doctor. Thyroid hormone imbalances require medical intervention, and accidentally taking excessive selenium or zinc can cause side effects. Selenium, for instance, could cause nerve damage in some cases.

5. B-Complex Vitamins

The presence of vitamin B-complex fuels a healthy metabolism. A deficiency in these vitamins can disrupt an individual’s metabolism. Intake of B-complex vitamins won’t necessarily make you burn more calories throughout the day if you’re healthy, but they can offer metabolic support.

Our cells use specialized proteins, called enzymes, to convert the nutrients in food to energy. Multiple B-complex vitamins help activate these enzymes so you can conveniently turn the food you consume into usable fuel for your productive lifestyle.

B-complex vitamins also help you make RBC (red blood cells) that supply your tissues and cells  — including our muscles — with pure oxygen.

If you’re presently feeling fatigued due to a deficiency in multiple B-complex vitamins, intaking supplements can rectify the deficiency and boost your energy levels. You can burn more calories and get more activity throughout the day. However, if you do not have a requirement, the intake of supplements might not benefit.

Here is a list of B-complex dense foods like potatoes, squash, seeds, spinach, watermelon, grapes, nuts, bananas,  eggs, apples, dairy products, seafood, brown rice, and lean meats. Vitamin B-12 rich foods are meat substitutes, marmite, nutritional yeast, fortified breakfast cereals, and fortified plant-based milk.

6. Vitamins With Metabolism-Boosting Herbs

If you’re using a multivitamin that contains an herbal blend and essential minerals and vitamins, you might get a slight metabolism-boosting benefit. Green tea extract– a typical ingredient in “weight loss” multivitamins — has caffeine.

A chemical is known as EGCG, which might work together to increase your calorie burn slightly, reports a 2010 review article published in Chinese Medicine. 

Bottom Line

Supplement manufacturers don’t have to show that their supplements significantly increase weight loss or prove that their products contain the active herbal ingredients listed on the label. If you’re interested in herbal vitamins, talk to your physician about the best ones and stick to the dosage she recommends.

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