This post has been updated since its original publish date on 09/03/2021 to include more expert insight.
The first line of defense when it comes to the overall health of your body is the nutritional benefits of your diet. An eating plan which is packed with ample vitamins and minerals can make a major impact on improving your immune system, stoking your metabolism, and even allowing you to achieve healthy and sustained weight loss. However, sometimes there may occur gaps in your diet due to allergies or eating restrictions which require the implementation of supplements to fill the holes and bolster your well being.
While many vitamins and supplements can offer significant benefits to your body when you’re struggling from deficiency, there are certain supplements which may actually have an inverse effect on your health, slowing your metabolism or making it more difficult for your body to complete its necessary functions. The next time you’re considering purchasing a supplement cleanse, Melissa Mitri, MS, RD, and Destini Moody, a registered dietitian and certified specialist in sports dietetics, suggest thinking twice as this may actually do more harm than good to your metabolism, and what you can take instead.
Cleanses are often marketed as ‘detoxes,’ intended to flush out your system and start your body fresh for weight loss. However, if a supplement is labelled as a cleanse, you’re almost certainly putting your body at risk for internal damage as it’s always ambiguous what these supplements are clearing you of. “Anything that is supposedly cleansing your body also pulls out important nutrients along with it,” warns Mitri.
“These nutrients and enzymes help your body work effectively, process your food, and ensure your metabolism runs smoothly,” she adds. In layman's terms, when you complete a supplement cleanse, not only are you flushing your body of the bad toxins, but you’re also removing the valuable minerals and nutrients it needs to survive.
Your body is dependent on a variety of vitamins and minerals to ensure optimal digestion and successful weight loss. Being deficient in certain vitamins, therefore, can negatively affect your metabolism, slowing it down and causing your body to store more nutrients as fat, rather than burn as fuel. Maintaining an efficient metabolism is essential for weight loss as it increases the number of calories you’re burning at rest, effectively making it easier to maintain the calorie deficit required for fat loss.
By completing a supplement cleanse, however, you put the delicate balance of your body at risk, potentially making it more difficult to absorb necessary nutrients later on. “Whether you are doing a cleanse for 2 days or 2 weeks, it can deplete your body of what it needs. It also can wreck your metabolism because at such a low calorie amount, your body may think you're starving,” Mitri warns. “When your body suspects this, it often tries to protect you by holding on to every ounce of weight that you have. This can make it harder to lose weight when you come off of the cleanse.”
While cleanses may not be the best choice for your body on the whole, there are some vitamins which can make an impact on your metabolism and should be prioritized in your diet or supplementation routine. “These include vitamins B and D, magnesium, iron, and green tea extract,” notes Mitri. “These vitamins and minerals help support a healthy metabolism by helping you to better use the stored energy from food.”
That being said, if you aren’t deficient in any of these nutrients, it’s unlikely that you will see any significant changes in your body from including a supplement in your routine. Additionally, there is no cure-all to weight loss or magic pill which will instantly flush excess fat from your body overnight, and a balanced diet and exercise plan is essential for seeing the results you’re ultimately looking for.
Moody recommends another supplement as well that encourages a better metabolism. "Probiotics are supplements that contain live bacteria, but not the type of bacteria that make you sick. These beneficial bacteria can work towards enriching your body‘s natural population of bacteria in the gut."
When in doubt, it’s likely a good idea to speak with a doctor if you’re considering integrating a new supplement into your routine in order to make sure it will be a worthwhile addition to your diet or if it may have any unpleasant or dangerous side effects. Keeping your metabolism quick and effective is essential for healthy weight loss and maintenance, so keeping unnecessary supplements and cleanses out of your diet will keep your metabolism and digestion running smoothly, minimizing health risks.
The best, most natural way to improve your metabolism for weight loss is through consuming nutrient dense foods rich in protein and fiber, as well as regular exercise. Make these changes and continue to follow a healthy diet, and your body will respond accordingly.
