Losing weight and increasing metabolism go hand in hand. After all, metabolism is the process the body uses to break down food and nutrients. Then the nutrients are absorbed by the body, resulting in energy.
In addition to a varied and healthy and varied diet, many people – who strive to increase their metabolism – benefit from consuming the right vitamins and minerals. Read on to find out which vitamins and minerals those are.
How can supplements boost your metabolism?
Certain nutritional supplements increase your metabolism because they ensure a faster metabolism. A faster metabolism burns calories faster than a slower metabolism, making you less likely to gain weight.Metabolism naturally slows down as people age. Fortunately, several vitamins and minerals can help keep the metabolism working effectively.
While supplements can help, it's important to mention that healthy foods are the best source of vitamins and minerals.
Nevertheless, the right natural supplements can offer you extra help when you strive to lose weight. Below we take a closer look at the 5 best nutritional supplements for maintaining and stimulating an increased metabolism.
B vitamins as a weight loss aid
The B vitamins play an important role in the energy metabolism of the human body. It's not surprising that these vitamins can make weight loss easier and faster. This is partly because these vitamins increase your metabolism. The B vitamins include:
- Thiamine (Vitamin B1)
- Riboflavin (Vitamin B2)
- Niacin (vitamin B3)
- Pantothenic Acid (Vitamin B5)
- Vitamin B6
- Biotin
- folic acid
- Vitamin B12
A deficiency in one of the B vitamins can negatively affect the level of other B vitamins, which can disrupt a person's metabolism. It is important to keep the following in mind so that weight loss can take place more effectively:
- Vitamin B12 is essential for the metabolism of proteins and fats. It needs vitamin B6 and folic acid to work properly;
- Vitamin B6 also aids in protein metabolism;
- Thiamine helps the body metabolize fat, protein, and carbohydrates.
Your body's ability to process fats, proteins, and carbohydrates is very important. A healthy metabolism allows the body to use these nutrients for energy instead of storing them as fat.
Supplementation of B vitamins can be helpful for people who do not get enough of these substances through their diet. But as described earlier in this article, taking supplements should not replace a healthy and varied diet.
In other words, people – including those who are trying to lose weight – should regularly eat foods rich in B vitamins to meet their daily needs. Good choices of foods that contain B vitamins include:
- Seafood and lean meat
- Whole grains, such as brown rice and barley
- Dairy products
- Eggs
- Fruit, such as apples, bananas, and grapes
- Nuts and seeds
- Vegetables, including spinach, potatoes, and pumpkin
Vitamin B12 is only present in animal products, which means that vegetarians and vegans may struggle to consume enough of this vitamin. Are you a vegetarian or vegan trying to lose weight? Then, apart from vitamin B12 supplements, luckily there are several suitable options for you.
In addition to dairy products, the following foods may contain B12:
- Fortified plant-based milk
- nutritional yeast
- Fortified breakfast cereals
- Meat substitutes
Vitamin D to promote weight loss
Two studies looked at the relationship between vitamin D and weight in older women and children. Both studies found that participants with more fat had lower vitamin D levels than those with less fat. So there seems to be a relationship between vitamin D and weight loss.However, researchers don't know whether low vitamin D levels contribute to obesity or vice versa. Diet, blood sugar levels, and time spent outdoors can all play a role in a person's weight.
Other research indicates that vitamin D may help control blood sugar and improve insulin resistance in people with diabetes.
Unlike other essential vitamins, humans can get vitamin D from sunlight. Safe sun exposure is the fastest way to increase your vitamin D levels.
In addition, several foods contain a lot of vitamin D. So, these foods can potentially promote weight loss because they increase your metabolism. In addition to Vitamin D supplements, you can use these foods to make weight loss more effective:
- egg yolks
- Oily fish, such as salmon, mackerel, and sardines
- cod liver oil
- beef liver
- Fortified dairy products
- Fortified plant-based milk
- Fortified breakfast cereals
- Some types of mushrooms
When someone is overweight, supplementation of vitamin D alone cannot improve weight. Losing weight is also related to your lifestyle. So you should look at the big picture instead of just increasing the metabolism with the help of nutritional supplements.
Nevertheless, a study found that postmenopausal women with type 2 diabetes, who ate vitamin D-fortified yogurt, found their blood sugar levels improved and inflammation reduced.
Another study found that taking calcium with added vitamin D together slightly reduced the risk of weight gain in postmenopausal women.
In short, in addition to strengthening the immune system, vitamin D can also make it easier to lose weight.
Calcium can contribute to slimming
Building on the above bit about vitamin D, other research suggests that calcium may be vital for faster metabolism and blood sugar regulation. Aside from the properties of vitamin D that may increase your metabolism, this vitamin could also lead to stronger bones and teeth. A real win-win situation!
According to several studies from 2010, a higher calcium intake combined with vitamin D is associated with faster weight loss. Another 2007 study found that a diet high in dairy calcium improved weight loss in people with type 2 diabetes.
However, more research is needed to determine if this is an effective weight loss strategy. While one may benefit from taking a calcium supplement, it is good to get enough calcium from food sources first.
Foods rich in calcium are as follows:
- Milk
- Yogurt
- Fortified grains
- Enriched orange juice
- Dark green leafy vegetables
- Seeds
- Almonds
Take iron gradually lose kilos
Increasing metabolism to promote weight loss can also result from getting enough iron. After all, your body needs iron for good health and metabolism. Iron is also vital for the production of certain hormones.
This mineral is also necessary for the transport of oxygen in the red blood cells. The red blood cells carry oxygen to and from the muscles and tissues in your body.
When a person has low iron levels, the red blood cells may not carry enough oxygen for the muscles. Muscles that contain little oxygen cannot burn fat as well. In other words, a too low iron content disrupts the metabolism in the body.
Fortunately, in addition to taking iron supplements, many natural foods contain iron. That's good news when you're trying to lose weight! In that case, you can add one or more of the following foods to your diet:
- Meat
- beans
- Fortified grains
- Brown rice
- nuts
- Dark green leafy vegetables
- Tofu and soybeans
Although iron is crucial for your body, it is also toxic if consumed in too high a dose. So always consult a medical specialist (doctor or dietician) before you decide to start taking supplements that contain iron. Losing weight through supplementation should be done responsibly and safely.
Weight loss aid with magnesium
Without magnesium, the chemical reactions that produce energy in the body and increase your metabolism cannot take place. This dependence means that magnesium is essential for both metabolism and energy production. Losing weight faster could therefore be achieved by adding enough magnesium-rich foods to your diet.
Magnesium is found in a wide variety of foods, including:
- Nuts and seeds
- legumes
- Spinach
- bananas
- Salmon and halibut
- Whole grain
- potatoes
People can also take magnesium supplements but should speak to a doctor first. Magnesium supplements can result in side effects if not used properly – especially in people with underlying health conditions.
Foods to Help Fast Weight Loss in a nutshell
Anyone considering taking new vitamin or mineral supplements to boost their metabolism and promote healthy weight loss should discuss this with a medical professional first.
When losing weight is a priority for you, it's important to remember that taking vitamins and minerals alone isn't enough to dramatically boost your metabolism.
However, they will help you in getting enough nutrients that are necessary for increased metabolism. In other words, the right supplements will help correct or supplement certain deficiencies.
Some nutritional supplements Foods to Help Fast Weight Loss at high doses can cause side effects, worsening health conditions, or interact with medications a person is already taking. The safest way to consume vitamins and minerals that increase metabolism is to follow a healthy, balanced diet and to develop a personalized nutrition plan in consultation with a medical specialist.
