Maintaining a healthy metabolism is key for managing weight, increasing energy levels, and augmenting overall well-being. A faster metabolism helps a person burn calories more rapidly than a slower one, which eventually decreases the chance of gaining weight. Metabolism naturally slows down as you age. Fret not, a few supplements are known to help you trigger metabolism.
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Read this article to get an overview of metabolism boosting supplements, how they work, their benefits and potential side effects.
What Is Metabolism?
Metabolism is the chemical process that happens in the body to break down food and convert carbohydrates, proteins, and fats from food into energy to carry out several important bodily processes.
It includes two primary steps:
Catabolism – Breaking down food molecules to release energy.
Anabolism – Building molecules for cell growth and repair.
Also Read: 6 Ways To Boost Your Metabolism
How Do Supplements Trigger Metabolism?
Certain supplements are known to boost metabolism by increasing thermogenesis (heat production), which helps burn calories more efficiently, supporting fat oxidation and breakdown of fat. These supplements promote insulin sensitivity, which can improve energy utilization and boost energy levels, making you stay more active and thus burn out more calories. These supplements are available in the form of capsules, tablets, powders, drinks and gummies.
5 Best Supplements To Trigger Metabolism
Caffeine
Caffeine is a natural stimulant present in coffee, tea, and energy drinks. It works by increasing the release of adrenaline, which boosts metabolism by promoting fat breakdown and increasing calorie burning. Most caffeine supplements contain 200 mg of caffeine, while a cup of coffee contains 95 mg. Ensure that caffeine sources are not very high in calories. If you consume too much sweetened coffee or tea, you will gain weight.
Benefits
Caffeine supplements help boost energy levels and stay active.
Promotes thermogenesis, helping burn more calories.
Improves physical stamina and performance during workouts.
Side Effects
In a few people, it may result in jitteriness, insomnia, or a high heart rate.
Can lead to dependency with regular use.
Recommended Dosage: 100–400 mg per day, equivalent to 1–4 cups of coffee.
Also Read: What is Metabolic Confusion Diet And How It Helps In Losing Weight?
Green Tea Extracts
Green tea is endowed with vast reserves of catechins and caffeine, which work together to increase thermogenesis and fat oxidation. These bioactive compounds in green tea also promote the breakdown of stored fat. Several studies have shown that green extracts are a safe addition that support weight maintenance and trigger metabolism.
Benefits
Boosts fat burning, especially during strenuous workouts.
Being a storehouse of antioxidants supports overall health.
It may help in shedding surplus kilos.
Side Effects
In some people, it may cause nausea or an upset tummy.
Higher doses can affect liver health.
Recommended Dosage: 250–500 mg daily.
Capsaicin (from Chili Peppers)
Capsaicin is the chemical compound responsible for the heat in chili peppers. It increases thermogenesis, enhancing calorie burning and fat loss. It may also reduce appetite by influencing hormones like ghrelin action. Evidence has shown that capsaicin can increase the amount of calories a person can burn by 50 calories a day, which in the long run promotes weight loss.
Benefits
Boosts calorie expenditure.
Helps reduce appetite and lower calorie intake.
It may help lose weight.
Side Effects
Excess intake may cause stomach irritation or heartburn.
Overconsumption of capsaicin may interfere with blood thinners or blood pressure medications.
Recommended Dosage: 2–6 mg of capsaicin daily.
L-Carnitine
L-carnitine is an amino acid derivative that transports fatty acids into cells to be burned for energy. It may enhance fat metabolism and improve physical performance. The body makes it in the liver and kidneys; however, you can also obtain it in meat, dairy products, nuts and legumes. One study has shown that L-carnitine may offer some anti-obesity benefits. However, the efficiency of this supplement for weight loss has to be researched extensively.
Benefits
Promotes fat oxidation.
Enhances energy production.
It may reduce fatigue and support muscle recovery.
Side Effects
May cause nausea, cramps, or diarrhea.
Rarely, high doses can lead to a fishy body odour.
Recommended Dosage: 500–2000 mg daily.
Conjugated Linoleic Acid (CLA)
CLA is a type of fatty acid found in meat and dairy products. It is believed to reduce fat storage and enhance fat breakdown by increasing metabolism. A few studies found that CLA may support weight loss and burn fat, but the effects were minimal and uncertain.
Benefits
Supports fat loss and builds muscle mass.
May improve insulin sensitivity.
Helps reduce body fat over time.
Side Effects
It can cause digestive issues, such as diarrhea.
High doses may negatively affect liver health.
Recommended Dosage: 3.2–6.4 grams daily.
Are Metabolism-Boosting Supplements Safe?
Metabolism-boosting supplements can be effective; however, they should be used cautiously under proper guidance. Always prefer quality products from reputable brands.
To avoid side effects, take them in the recommended dosage as advised by your healthcare provider. Combine them with a wholesome, balanced diet and regular workout for the best results.
Those with any underlying health conditions or who are on medication should seek advice from a healthcare provider before taking any supplements.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Fat burners: nutrition supplements that increase fat metabolism
A E Jeukendrup 1, R Randell
https://pubmed.ncbi.nlm.nih.gov/21951331/
Dietary Supplements for Weight Management: A Narrative Review of Safety and Metabolic Health Benefits
Eunice Mah 1,*, Oliver Chen 2, DeAnn J Liska 3, Jeffrey B Blumberg 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC9099655/
