Quick Answer: Best Metabolism Booster Supplements

  1. Vitamin B
  2. Vitamin D
  3. Calcium
  4. Iron
  5. Magnesium
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Metabolism is a term used to describe chemical processes that take place in the body to convert food into energy required for the cells to function.

It is quantified by a measure called the Basal Metabolic Rate (BMR) which differs in each individual.

Basal Metabolic rate is the amount of energy required by the body to carry out basic functions while it is at rest. [1]

Those who have a high metabolic rate loose calories faster and tend to accumulate less fat as compared with those with a slow metabolic rate. [2]

The rate of metabolism varies because it depends on various factors like genetics, age, body weight, gender, height, and diet.

Medical disorders or conditions can also affect BMR.

Metabolism booster supplements help lose weight in certain medical conditions like obesity or diabetes.

However, they are also consumed by healthy individuals to maintain a high metabolic rate in order to get an extra boost that aids in weight loss. [3]

Best Metabolism Booster Supplements

This section enlists some of the best supplements that boost the metabolic rate and explains each one of them in detail including the benefits, recommended dosage and key precautions that must be attended to while consuming these supplements.

1. Vitamin B

All B vitamins help in regulating metabolism for appropriate physiological and neurological functioning.

They help reduce homocysteine levels that interfere with cognitive function, weight reduction and prevent the risk of cardiovascular disease.

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All B vitamins play a significant role in metabolism. These vitamins play an important role in the healthy functioning of the physiological and neurological system.

Glucose and fatty acids are used as primary sources of energy by the brain and thus their efficient metabolism is highly important to ensure optimum neurological functioning. [4]

Essentially, these vitamins help in the metabolism of glucose and fatty acids in the brain and improve brain function.

They also reduce homocysteine levels and thereby improve cognitive functioning and reduce the risk of dementia. [5]

Clinical studies report that all B vitamins help improve cellular metabolism by reducing oxidative stress and inflammation and all promoting oxidative metabolism for appropriate cellular functioning. [6]

According to Ramos et al., Vitamin B12 acts as a coenzyme in metabolic pathways concerned with metabolism of glucose indicating that deficiency of the vitamin can result in impaired glucose metabolism thereby serving as the major cause of diabetes. [7]

Increased homocysteine production is associated with weight gain.

Researchers have identified that oral supplementation of Vitamin B supplements prevents homocysteine production during weight reduction thereby serving as a potential supplement in weight loss. [8]

A six-month regular supplementation of Vitamin B supplements can help restore micronutrients in the body and reduce production of homocysteine that interferes with weight reduction, significantly. [9]

High homocysteine levels have been linked to increased risk of cardiovascular diseases as well.

Strain et al. conducted a study in 2004, to prove that B vitamins, folate, vitamin B12, vitamin B6 and riboflavin, that are known to reduce homocysteine levels also reduce the risk associated with heart diseases. [10] [11] [12]

Recommended dosage- Each B vitamin has a different dosage depending upon its water solubility and requirement.

It is best to consult your health practitioner to determine the best dose for each vitamin.[13]

Key precautions- In excess doses B vitamins can be toxic, it is important to consume the correct dose to prevent any side effects, toxicity and interactions with medications. [14]

2. Vitamin D

Vitamin D supplements help in alleviated various metabolic diseases like cardiovascular, diabetes and obesity.

They essentially play a significant role in weight reduction and preventing fat accumulation.

Low levels of Vitamin D are linked to impaired cognition and depression which can be alleviated via dietary supplementation.

Benefit confidence-High

Vitamin D is also known as the sunshine vitamin because it is made by the skin on exposure to sunlight.

Vitamin D deficiency drastically affects the absorption of other essential nutrients like Calcium and phosphorus and can result in chronic diseases. [15]

Vitamin D helps in weight loss and reduce body fat. It also helps maintain the overall health of an individual.

Deficiency of Vitamin D has been linked to an increased risk of obesity, a metabolic syndrome.

Foss Y J. conducted a study in 2009 and reported that Vitamin D deficiency often occurs during winters due to low exposure of the body to sunlight and he proposed this deficiency acts as a stimulus for the accumulation of fat and induction of obesity. [16] [17]

The study puts forth a strong suggestion towards consuming Vitamin D supplements, especially in winters to prevent the risk of obesity.

Apart from obesity, Vitamin deficiency has been linked to an increased risk of cardiovascular diseases and diabetes through findings established by various research studies. [18] [19]

According to a study published in British Journal of Nutrition in 2005, Vitamin D supplementation has the potential to reduce cardiovascular mortality and morbidity. [20] [21] [22] [23]

Chen et al. have reported that Vitamin D supplements also play a very important role in preventing cognitive impairment and decline associated with stroke. [24] [25]

In another clinical study, Vitamin D supplementation was found to be capable of suppressing depressive symptoms in stroke patients. [26]

Recommended dosage- The best oral dosage of Vitamin D supplement on a daily basis is considered to be 83µg (3,332 IU) positive results. [27]

However, it is important to consult your health practitioner before regularly consuming any Vitamin D supplement as consumption of high doses can be toxic. [28]

Key precautions- Vitamin D supplements are known to interact with medications.

Researchers have shown that corticosteroids possibly affect the absorption of calcium which in turn impairs metabolism of Vitamin D.

Thus, it is essential to consult your health practitioner if taking any medications while consuming these supplements.

Keeping a gap of a few hours between the two is often recommended to prevent any undesirable interactions and consequent side effects. [29]

3. Calcium

Calcium supplements are great boosters of metabolism. They aid in weight reduction and prevent the risk of obesity and improve other metabolic functions.

Calcium reduces the frequency of hunger pangs and improves gastrointestinal functioning.

Benefit confidence- Medium

Calcium is an important mineral for the survival of life. It is present in the body in abundance and comprises 99% of our bones and teeth.

It maintains bone health, helps in blood clotting, neurotransmission, heartbeat regulation, and various other essential roles. [30]

Besides, calcium is also known to be a great metabolic booster. [31]

Research studies suggest that diets deficient in calcium are associated with weight gain and ultimately lead to obesity. [32]

Researchers suggest the intake of calcium supplements to aid in weight reduction and loss.[33]

The concomitant intake of Calcium with Vitamin D supplements aid in better utilization of these micronutrients in the body.

They prevent the accumulation of fats, reduce frequently occurring hunger pangs and improve gastrointestinal and metabolic functions in the body. [34] [35] [36]

Recommended dosage- Calcium supplements are best absorbed when consumed in small doses, 500mg or less. They can be consumed several times throughout the day depending upon the requirements.

It is recommended to consume calcium supplements with food to aid better absorption.

It is however recommended to consult your health practitioner to determine the correct dosage and frequency of intake suited for your body type. [37] [38]

Key precautions- Calcium supplements can interact with certain medications. [39]

Any side effects or allergies must be promptly reported to the doctor after consumption of these supplements.

Do not consume incorrect doses or high doses of the supplement as they can result in adverse side effects. [40]

4. Iron

Iron supplements help fasten body’s metabolic rate, regulate normal levels of thyroid hormone and helps support healthy growth and development of an individual.

Benefit confidence- Medium

Iron is an essential component of Hemoglobin, a protein which aids in the formation of blood cells.

Hence, iron supplements are usually recommended to patients suffering from anemia, especially women. Besides, iron plays an important role in regulating metabolism.

Iron supplements are known to essentially fasten the rate of metabolism in human beings. It acts as a cofactor for the regulation of essential enzymes involved in metabolism.

Thus, iron deficiency and anemia is known to affect the physiological functioning of these enzymes. [41]

Appropriate regulation of thyroid hormone is indispensable for normal growth and development.

According to a study conducted by Harris and Volpe in 2000, Iron plays an important role in the metabolism of the thyroid hormone thereby preventing alterations in hormone levels closely associated with the Basal metabolic rate of an individual. [42] [43] [44]

Recommended dosage- The recommended dosage for adult men is 8-11 mg whereas for adult women is 15-18mg.

The dosage varies with age and hemoglobin content of every individual and it is best to consult a health physician to determine the best dosage suited for you. [45]

Key precautions- Excessive iron intake can result in toxic effects. High doses can result in side effects like gastric upset, constipation, nausea, abdominal pain and vomiting.

Severe side effects include coma, convulsions and multiorgan failure. Thus, it is important to consult a health practitioner before incorporating iron dietary supplements. [46]

5. Magnesium

Magnesium plays a significant role in energy metabolism in the body hence intake of magnesium supplements helps in improving performance of activities requiring energy, enhance the availability of glucose in the brain to improve neurological functioning and prevent the accumulation of fat in the muscles.

It also helps improve speed and strength, overall physical activity and prevent cognitive decline in the elderly.

Benefit confidence- High

Magnesium is a mineral found in abundance in the body and is often consumed through foods naturally.

It is also a significant cofactor in various biochemical processes in the body, has a role in synthesis of DNA, energy production and structural development. [47]

Magnesium plays an important role in energy metabolism and muscle functioning in the body.

Recent research studies on magnesium supplementation have reported that it plays a significant role in improving exercise performance, enhance the availability of glucose which is the primary source of energy in the brain, muscle, and blood.

It also reduces the accumulation of lactate in the muscles.

The study revealed that magnesium supplementation improved speed and standing time in elderly women. [48]

Clinical studies conducted by Veronese et al. revealed that oral magnesium supplementation for 12 weeks was found to improve physical performance in the elderly and reduce age-related decline in physical activity. [49]

Recommended dosage- The recommended dietary intake of magnesium supplements is between 360-420 mg in adults.

It varies depending upon the gender, age, and body requirement. It is best to consult a health practitioner to determine the most appropriate dose. [50]

Key precautions- Excessive amounts of magnesium in the body is eliminated by kidneys in the urine.

However, consuming high doses than recommended can be toxic and cause side effects like diarrhea, abdominal cramping, and nausea.

Any side effects on the consumption of these supplements must be reported to the doctor. [51]

Supplement Stack

The vitamins and minerals mentioned for boosting metabolism do not undesirably interact with each other.

However, they should be incorporated in the diet on a daily basis depending upon their need and necessity only.

Vitamin D and calcium have a concomitant effect as Vitamin D helps increase uptake of calcium hence they can be taken together to achieve the best results.

Some of the above-mentioned supplements may interact with medication consumed by the individual and hence it is important to inform your health practitioner of any health conditions or medications you may be suffering from before consuming the supplements.

A gap of a few hours between consumption can be one way of preventing dietary interactions of the two of them.

Frequently Asked Questions

When do I know that I need to Incorporate these Supplements in my Diet?

Metabolism booster supplements can be taken to aid in weight loss regimens and improve physical performance. Although a well-balanced diet contains these vitamins and minerals naturally, these supplements can give an extra boost to maintain a healthy lifestyle or be consumed in cases of deficiency of these nutrients. [52]

When is the Right time of Consuming Metabolism Booster Supplements?

The best time of the day to take your vitamins is in the morning on an empty stomach. This ensures better absorption. You can eat 30 minutes after consumption of the supplement. [53]

Can they all be taken Together in a Diet on a Daily Basis?

The supplements can be chosen based on their requirement in the body. One can identify which vitamin or mineral their body lacks and needs and then incorporate the required supplement in the diet to boost metabolism.

Do they have any Long Term Side Effects?

High doses taken for a long term can have side effects like high blood pressure and risk of heart attack o stroke.

It is strictly suggested to be followed by the recommended dietary intake and use the supplements only when the nutrients are deficient in the diet or needed to aid a weight loss regimen.

One shouldn’t rely on them completely and refrain from misuse of the supplements. [54]

How long do I have to keep Taking these Supplements to see Positive Results?

Positive results may appear within 12 weeks of intake of these supplements. However, to see best results the individual must also take efforts for instance, in weight loss, exercise daily and consume a healthy diet. [55]

Can the Recommended doses be Modified?

No, it is important to abide by the doses recommended by your health practitioner to you as high doses can lead to undesirable side effects, interactions with medications or toxicity.

Final Words

Metabolism booster supplements work effectively by boosting functions in the body and helping in the maintenance of overall health of an individual.

The vitamins and minerals mentioned in this article play an excellent role fastening rate of metabolism, improving energy production, regulating thyroid hormones, physiological and neurological functioning.

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