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 body needs iron for healthy growth, development, and metabolism. Iron is also vital for correct cell functioning and the creation of some hormones. Iron is essential for carrying oxygen in red blood cells. The red blood cells carry oxygen to and from muscles and tissues in the body.

If a person has low iron levels, they may not send enough oxygen to their muscles. Muscles that are low in oxygen cannot burn fat for fuel as well as they should.

Low iron also interferes with optimum metabolism in the body. Although iron is vital, it is also toxic when consumed in high doses. People should, therefore, talk to a doctor or dietitian about whether they have an iron deficiency before they take supplements.

Without magnesium , the chemical reactions that produce energy in the body cannot happen. This dependency means that magnesium is essential for metabolism and energy production.

People can also take magnesium supplements but should speak to a doctor first, as they may have adverse effects in people with some underlying health conditions. Anyone thinking about taking new vitamin or mineral supplements to boost their metabolism and lose weight should speak to a doctor first.

Taking these vitamins and minerals will not necessarily improve metabolism. However, they will help ensure adequate nutrition and correct deficiencies if they exist, which may help prevent unintentional weight gain and maintain a healthy metabolism.

The safest way to consume more metabolism-boosting vitamins and minerals is by eating a healthful, balanced diet that is varied and nutritious. If necessary, vitamin and mineral supplements are available in many health food stores or online:. Metabolism involves biochemical reactions in the body and is central to maintaining life.

What are the myths and facts of metabolism? Can you speed…. Diets that contain whole grains speed up metabolism and increase calorie loss by reducing calories retained during digestion, finds new research. Vitamin B2, or riboflavin, is important for a healthy metabolism, and for maintaining body tissues.

Find out much we need and where we can we get it. Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. Learn which ones may have…. My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. One of the lesser-discussed, yet, extremely effective ingredient supplements for boosting metabolism is Choline.

It is an essential nutrient that can be acquired from many food sources and is known to support metabolism in multiple different ways. In fact, without choline, it is nearly impossible for the human body to completely metabolize any food or fat that goes in.

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. Peter has garnered multiple fitness certifications, including personal training and sports nutrition credentials.

For the past few years, he has diligently served as a personal trainer, wholeheartedly committed to assisting clients in attaining their fitness aspirations and embracing healthier lifestyles. With an unwavering dedication to sharing his expertise and passion, he enthusiastically strives to empower others by imparting knowledge and promoting well-being thorough his writings.

Skip to content. But before that, here are some important things you need to know: Key Points To Note. Research shows that supplements do increase metabolism. The most potent and universally accepted metabolism-boosting ingredients are capsaicin, choline, caffeine, dietary fibre, and Vitamin B. Among dietary fibres, Glucomannan is the most effective and widely used ingredient.

Green Tea and Green Coffee in the caffeine category are particularly beneficial. Supplements open metabolic pathways, but, the right diet and workout remain the key to ramping up metabolic functions.

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Health Benefits. Brain Health. Digestive Health. Energy Support. Eye Health. Healthy Aging. Heart Health. Prenatal Health. Sleep Support. Urinary Tract Health. Resources For You. Vitamin Quiz. Hair Growth Capsules. Metabolism Booster Capsules. View All Resources. With clinically studied plant-based actives.

Featuring Clinically Studied Plant-Based Actives. Black Ginger Extract Helps to target fat cells in the mid-section to promote abdominal fat loss. The Science Behind Metabolism Booster. Reasons Why Women May Experience Weight Gain There are many reasons why women could experience weight gain.

Building and maintaining muscle uses more calories. Sex For women, hormones play a significant role in accumulation of belly fat. Try it: Shop for vitamin D supplements.

Iron plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all of the cells in your body, including your muscles. This, in turn, helps them burn fat. Too little iron can lead to iron deficiency anemia , which is one of the most common nutritional deficiencies in the United States.

Women who experience heavy menstrual periods and people who frequently donate blood are more prone to iron deficiency.

Your body absorbs the type of iron found in meat better than the iron that comes from a plant-based source. Not a meat eater? Eating iron-rich foods along with a source of vitamin C, like strawberries or tomatoes , can help improve absorption.

Tip: Take iron supplements with food and add extra fiber to your diet, as iron supplements can be constipating. Try it: Shop for iron supplements. Magnesium is necessary for energy production in the body. This mineral acts as a cofactor in more than enzyme systems.

These systems are responsible for a wide range of reactions in the body, including:. 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.

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:. 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.

It is vital to note that Cobalamin B 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 You may also like: 7 Supplements Needed in a Vegan Diet.

Magnesium is a vital mineral for energy production in the body, as it acts as a cofactor in over enzyme systems. These enzyme systems regulate various reactions in the body, such as:. 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, 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. 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. You may also like: What is the Best Time to Take Vitamins. 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:.

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.

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.

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.

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.

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 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.

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. 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 study found that increased calcium intake and vitamin D may aid in weight loss associated with a healthy diet. Additionally, an older 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:. 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 also revealed that green tea supplements helped obese individuals reduce their body weight by nearly two pounds on average compared to placebo.