Fueling your metabolism to become quicker and more efficient is one of the best ways to promote healthy weight loss, and while your diet can be tailored to increase calorie burn, so too can your vitamin and supplement routine. Just as there are supplements which can be useful for a better immune system or stronger bones, there are also supplements that can provide your body with an added boost that can increase fat burn and make it easier to maintain the necessary calorie deficit for weight loss.
We spoke with board-certified physician Dr. Pouya Shafipour and Monika Wassermann, MD for their professional input on the more worthwhile supplement additions to increase your metabolism in a healthy manner and bring you one step closer to losing weight.
Zinc
One supplement that provides a wide array of benefits to the body even beyond metabolism is zinc. While it can be found naturally in foods such as red meat, oysters, beans and dairy, taking a zinc supplement can help to speed up the metabolism and preserve your overall health. “Zinc is an essential micronutrient that helps your metabolism function efficiently,” explains Shafipour. “It stimulates hundreds of enzymes involved in cellular processes. Without it, we are at risk of decreased immunity, gut issues, problems with our hair, skin, and nails, or underactive sex glands in men.”
The best way to make sure zinc is adequately being absorbed by the body is to pair it with protein. “Eating animal proteins like beef, eggs, and cheese can improve the bioavailability of zinc from plant foods,” notes Shafipour. However, while taking this supplement daily can be beneficial for your body, be sure to check with your doctor to determine how much you should be taking as overdoing it may be dangerous.
Vitamin B-12
People who follow a plant-based diet are often lacking in vitamin B-12 which can then be reflected in a slower metabolism. “Sufficient vitamin B-12 in the body improves metabolism, formation of oxygen-transporting red blood cells, and nervous system health,” says Wassermann. “Insufficient vitamin B-12 can result in anemia, heart disease, and infertility.”
If you follow a vegan diet, it’s recommended to take a B-12 supplement each day to make up for the gaps in your diet, but it can also be found in foods such as nutritional yeast and tempeh. Across the board, however, B-12 is one of the most important vitamins to consume enough of in order to promote a healthy metabolism.
Vitamin C
Vitamin C is essential for a healthier immune system, but it can also have a significant impact on the metabolism as well. “[Vitamin C] regulates the metabolism of amino acids, boosts brain energy, and aids in lowering inflammation in the brain neurons and other body parts,” explains Wasseramm. “Vitamin C intake can keep the body and brain in a better position for engaging in physical activities which overall has a positive impact on metabolism.” Making sure to continue to follow a diet and exercise plan that can also help solidify fat burn will ultimately be the most effective in tandem with a supplement routine, but vitamin C is also great for a metabolic increase on its own.
