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You may take certain supplements to support your metabolism.
Metabolism is the process by which your body converts food into energy.
Cells in your body then use this energy to carry out important functions and keep you healthy.
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Although nothing beats a well-balanced diet, some types of dietary supplements for energy and metabolism may be beneficial.
Metabolism-boosting supplements may speed up metabolism and help your body burn calories faster.
Thesesupplements may help you lose weightand improve your health.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Green tea is thought to support fat metabolism, leading to an increased metabolic rate and potential weight loss.
Antioxidants in green tea, likeepigallocatechin gallate(EGCG), may be responsible for these effects.
In one study on women, green tea extract increased levels of leptin.
Leptin is a hormone that regulates fat metabolism and may reduce fat stores.
Other studies have found a possible link between green tea extract and improvements in lipid profiles.
There is also evidence that green tea extract may support blood sugar control.
B Vitamins
B vitaminsare essential nutrients that play important roles in various chemical reactions necessary for regular metabolism.
Some evidence suggests that a B vitamin complex supplement may improve metabolism.
Another study found that a B vitamin complex may improve energy metabolism and reduce weight gain in rats.
Iron
Iron is necessary for many critical bodily functions, including energy production.
This effect indicates a potential disruption in metabolism.
According to one review, people with obesity are more likely to have low iron levels.
5-HTP (5-Hydroxytryptophan)
Your body naturally produces 5-hydroxytryptophan(5-HTP) when it breaks down theamino acidtryptophan.
It also produces the hormoneserotonin, which affects the sleep-wake cycle.
Supplements of 5-HTP are often taken for anxiety, depression, and other neurological disorders.
There is also evidence that 5-HTP supplementation may reduce appetite and play a role in both obesity and diabetes.
In animal studies, 5-HTP reduced food intake and abdominal fat.
Caffeine
Caffeine, found in coffee and tea, is one of the most widely consumed substances worldwide.
It is also commonly used by athletes to boost energy and performance.
Caffeine has a similar structure to other natural substances that play roles in metabolism.
Researchers have found that caffeine may support the metabolism of both fats and carbohydrates.
Some research also indicates that caffeine may increase the resting metabolic rate and thus reduce body weight accumulation.
However, habitual caffeine use may have weak effects on body weight.
If these claims sound too good to be true, it’s because they are.
No supplement on the market today can cause weight loss on its own.
Instead, some supplements may support metabolism and weight loss when combined with a well-balanced diet and active lifestyle.
Some may even be harmful.
see to it you talk with a healthcare provider before taking any supplements for metabolism.
However, if the FDA finds a supplement unsafe, it may be removed from the market.
Always disclose all supplements you take when meeting with a healthcare provider.
No supplement is intended to treat, cure, or prevent disease.
Summary
Certain supplements may support your metabolism, but more research is necessary overall.
However, these and other metabolism supplements are not meant to replace a healthy lifestyle.
Supplement use always carries a risk of side effects and other potential adverse events.
Talk with a healthcare provider about choosing the right supplements for your needs.
2023;6(1):e2250621.
2023;47(7):554-563. doi:10.1038/s41366-023-01299-0
MedlinePlus.5-HTP.
