Do vitamins or supplements boost metabolism?
Written by
Robert Kelly
Reviewed by
Prof. Graham Pierce, Ph.D.Supplements that target metabolism can promise results, but most have minimal short-term effects. However, minerals like magnesium can help at the cellular level, and no supplement can replicate the benefits of adequate strength training and protein intake. I have tested these with my clients, and I can tell you from experience that adequate activity and nutrition can offset any supplementation.
Nutrient Supporters
- Magnesium aids 300+ enzymatic reactions including energy production
- B vitamins facilitate macronutrient conversion to ATP
- Vitamin D supports thyroid function regulating metabolic rate
Metabolic Alternatives
- Strength training builds muscle burning 6-10 calories/pound daily
- Protein leverages 20-30% thermic effect during digestion
- NEAT activities increase calorie burn 100-800 calories/day
Although magnesium and the B vitamins support existing metabolic processes, causing no stimulation of increased rates, they are also cofactors in the energy-producing pathways in the body. This means that deficiency causes problems with metabolism, but increased supplies through food products do not yield extra benefits. Eat better by consuming whole foods, including fruits, nuts, and seeds, to supply your body with essential nutrients naturally.
Green tea extract and similar supplements give only temporary 4-5% metabolic increases. Results diminish over time as the body becomes accustomed to the stimulus. The caffeine contained may lead to further sleep disturbances and decreased metabolic efficiency. Ingesting three cups of green tea yields better results without the negative effects.
Strength training creates metabolic enhancement that supplements cannot equal. Each workout builds muscle that continues to burn calories. The 15-20% metabolic increase that accumulates and multiplies over time is substantial. Two strength workouts per week give permanent benefits, making metabolic improvement unnecessary.
Choose whole food nutrition and regular movement instead of supplements. Consciously plan meals that are rich in protein and vegetables. Ensure you incorporate daily movement patterns along with organized workouts. This way, you'll promote sustainable metabolic health without using more unregulated products.
Read the full article: 10 Effective Ways to Boost Metabolism
