Looking for a metabolism boost to help you burn more fat and lose weight faster? The best ways to increase your metabolism naturally include simple changes like adding strength training to your exercise routine and eating a healthy protein and fiber-rich breakfast every day. But, as we age, it may take a little more help to increase our metabolisms — and vitamins can offer the help you need.
“As women age, their metabolisms slow down, mainly because they are losing five or six pounds of muscle each decade starting in the mid-20s,” fitness expert Wayne Westcott, Ph.D., fitness research director of the South Shore YMCA told Redbook.
The best vitamins to increase weight loss results and boost your metabolism include common ones you’ll find in an array of different foods — and it’s always better to get your nutrients from food. But if you suspect you need help filling in the gaps in your diet, try these five metabolism-increasing vitamins:
Green Tea Extracts
Some of the benefits of taking green tea extract, which is an antioxidant, include an increase in fat oxidation and fat production and absorption, according to Healthline. One study published in Cochrane found that green tea supplements can even reduce body weight in obese people by two pounds.
If you have an iron deficiency, there's a good chance you'll feel it--you can be fatigued, weak and have so little energy that workouts become impossible. An iron supplement with vitamin C is even better because vitamin C helps your body absorb iron more effectively and is gentler on your stomach. But keep in mind that too much iron is harmful to your body — be safe and ask your doctor to test you for an iron deficiency before taking supplements.
Nature Made Vitamin B12 ($9.67)
Many people are deficient in vitamin B12, especially if they follow vegan or vegetarian diets. And this super important vitamin for your health and metabolism releases cellular energy from fat and protein and can increase energy levels and your body's ability to burn fat. As with iron, get tested first to see if you are deficient in this vitamin.
Sports Research Vitamin D3 ($15.15)
Although more research still needs to be done on the topic, one study published in The American Journal of Clinical Nutrition found a link between vitamin D deficiencies and obesity. On an encouraging note, once overweight and obese individuals taking part in the study began a supplement regimen that included vitamin D and calcium, they lost more stomach fat than those not taking supplements.
This vitamin D3 supplement is great because it has been enhanced with coconut oil for easier absorption.
Magnesium, found in foods like nuts and legumes, is another important nutrient that Americans tend to be low on — and it's a crucial one for weight maintenance and metabolism. Taking a magnesium supplement (if needed) can control blood glucose and keep your blood pressure stable. Magnesium is notoriously difficult to absorb and can cause stomach upset, which is why this supplement is a favorite: it's vegan, non-GMO, gluten free, and doesn't contain artificial fillers.
For more tips on supplements, check out A beginner's guide to supplements and 4 Anti-inflammatory supplements doctors swear by to boost your metabolism in the morning on SHEFinds.com.
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