Vitamins to Boost Metabolism

By Staci Gulbin, MS, MEd, RD

Staci Gulbin is a registered dietitian with BumpVitamins.com. Staci is also a freelance writer, health editor, the founder of LighttrackNutrition.com, and the author of The High-Protein Bariatric Cookbook. 

Staci has graduate degrees in Biology, Human Nutrition, and Nutrition Education from New York University and Columbia University, respectively. She has treated thousands of patients across many wellness areas such as weight management, fitness, long-term care, rehab, and bariatric nutrition. 

METABOLISM, OR THE BREAKDOWN of nutrients into energy, is vital to feeling your best. If your energy feels low, there may be some nutrients you can add to your diet to help boost metabolism. In turn, your energy may increase and you will have more staying power to live life to the fullest. Read below to learn about the latest research on nutrients that may help support an increase in your metabolism.

What is your metabolism?

Metabolism is the sum of all reactions in the body that help produce energy (1).  The rate that the body produces energy in the body is known as the basal metabolic rate (BMR). Factors that can affect BMR include biological sex, race, diet, age, and diseases like cancer, of which the latter can increase a person’s energy needs.

What vitamins help to boost metabolism?

If you feel your energy needs a boost, then you can try adding the following nutrients and compounds to your daily routine:

1) B Vitamins

With the exception of folate, research shows that B vitamins play a role in the stages of energy production. And without enough B vitamins in your daily routine, a person may develop metabolic health issues (2). A 2018 randomized controlled trial shows that taking high doses of vitamin B supplements can help reduce oxidative stress and related inflammation through increasing oxidative metabolism (3).

2) Vitamin D

Vitamin D, known as the sunshine vitamin, is a nutrient you would normally think of when it comes to bone health (4). This fat-soluble vitamin helps calcium absorb better in the gut to support bone growth and bone remodeling. Aside from bone health, vitamin D also plays an important role in reducing inflammation and in glucose metabolism (5). A 2019 study reveals that vitamin D deficiency may play a role in oxidative stress and inflammation that could lead to muscle atrophy (6). Therefore, helping to resolve low vitamin D levels may help to reduce inflammation in the body and in turn improve glucose metabolism.

3) Calcium

The role of vitamin D in metabolism extends into its support of calcium absorption. This is because proper calcium absorption in the body can support healthy cholesterol metabolism (7). Calcium supplements may help promote increases in healthy high-density lipoprotein (HDL) cholesterol and decrease low-density lipoprotein (LDL) cholesterol.

4) Green tea

Green tea, or Camellia sinensis, is known for its antioxidant benefits through the polyphenols it contains. Research shows that green tea helps to stimulate the process of autophagy, which helps degrade and dispose of unnecessary or damaged components within cells (8). In turn, it helps the body maintain balance which helps improve the health of the body overall.

Not to mention that the component in green tea known as EGCG, or epigallocatechin-3-gallate, can increase energy expenditure. In fact, a 2017 study shows that EGCG has the potential to increase the metabolic rate at a 300 milligram (mg) dose (9).

5) Caffeine

Another component of green tea that can help improve metabolism in the body is caffeine. Caffeine is well-known for its part in giving coffee, cola, and tea their energy-inducing properties. A 2017 study shows that caffeine can increase energy expenditure and decrease energy intake, which in turn can help improve weight maintenance (10). Not only that, but caffeine can help improve weight maintenance through its role in fat oxidation, or metabolism.

Adding Metabolism Boosting Nutrients to Your Routine

So, now that you know what nutrients can help boost metabolism, let’s talk about how you can add these compounds to your daily routine.

Adding B vitamins

You can consume vitamin B12, vitamin B6, thiamine (B1), riboflavin (B2), and niacin (B3) in animal products including meats, poultry, seafood, and eggs as well as dairy products (11). Those people who don’t consume dairy or meat in their daily diet will need to take B vitamin supplements to ensure they receive their daily dose of B vitamins consistently. This is because plant-based sources of B vitamins may not be as bioavailable as those forms found in animal products and can lead to low levels of B vitamins in the body (12).

Adding Vitamin D

Vitamin D is not in too many foods. Fatty fish like salmon and tuna as well as some fortified dairy products contain a good source of vitamin D (4). But you can also soak up the sun for about 5 to 30 minutes in the daytime hours at least twice a week to receive your recommended weekly dose of vitamin D.

If you find that your vitamin D levels are still low after these forms of vitamin D intake, then a vitamin D supplement may be helpful.  Most adults should consume at least 600 International Units (IU) of vitamin D daily, but those with low vitamin D levels may need to take larger doses. Be sure to check with your healthcare provider first to learn how much you should take daily.

Adding Calcium

Calcium is in dairy products like milk, yogurt, cheese, and cottage cheese as well as fortified in plant-based milk like soy and almond milk. However, if you prefer, you can find calcium supplements that can help meet your daily needs. Most people require around 1000 mg of calcium daily (13).

Adding Green tea and caffeine

When it comes to green tea, you can drink the tea in its natural form, or you can also find a high-quality supplement that contains the beneficial compounds in green tea. And when it comes to caffeine, green tea supplements daily can help fulfill this, or you can drink a few cups of tea or coffee daily.

The Bottom Line on Boosting Your Metabolism

A healthy metabolism is key to optimal vitality in your everyday life. Therefore, if you feel like your energy is off, then adding in some energy-boosting nutrients and compounds to your routine may be the answer to enhancing your health. Just remember to be sure to talk with your healthcare provider first to make sure that the compounds you choose to start taking will fit safely into your current regimen of prescribed medicines or other supplements.

References:

1. Sánchez López de Nava A, Raja A. Physiology, Metabolism. [Updated 2020 Sep 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK546690/
2. Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228
3. Ford, T. C., Downey, L. A., Simpson, T., McPhee, G., Oliver, C., & Stough, C. (2018). “The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers of Oxidative Stress: A Randomized Control Trial.” Nutrients, 10(12), 1860. https://doi.org/10.3390/nu10121860
4. National Institutes of Health Office of Dietary Supplements (updated March 26, 2021) “Vitamin D.” https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
5. Yaribeygi, H., et al. (March 2020) “The molecular mechanisms by which vitamin D improve glucose homeostasis: A mechanistic review.” Life Sci., 244:117305. doi: 10.1016/j.lfs.2020.117305.
6. Dzik, K.P. and Kaczor, J.J. (April 2019) “Mechanisms of vitamin D on skeletal muscle function: oxidative stress, energy metabolism and anabolic state.” Eur J Appl Physiol., 119(4):825-839. doi: 10.1007/s00421-019-04104-x.
7. Chen, C., Ge, S., Li, S., Wu, L., Liu,T., and Li, C. (September/October 2017) “The Effects of Dietary Calcium Supplements Alone or With Vitamin D on Cholesterol Metabolism: A Meta-Analysis of Randomized Controlled Trials.” J Cardiovasc Nurs., 32(5):496-506.
8. Prasanth, M. I., Sivamaruthi, B. S., Chaiyasut, C., & Tencomnao, T. (2019). “A Review of the Role of Green Tea (Camellia sinensis) in Antiphotoaging, Stress Resistance, Neuroprotection, and Autophagy.” Nutrients, 11(2), 474. https://doi.org/10.3390/nu11020474
9. Kapoor, M.P., Sugita, M., Fukuzawa, Y., and Okubo, T. (May 2017) “Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis.” J Nutr Biochem., 43:1-10.
10. Harpaz, E., Tamir, S., Weinstein, A., and Weinstein, Y. (January 2017) “The effect of caffeine on energy balance.” J Basic Clin Physiol Pharmacol., 28(1):1-10.
11. Mielgo-Ayuso, J., et al. (2018). “Dietary Intake and Food Sources of Niacin, Riboflavin, Thiamin and Vitamin B₆ in a Representative Sample of the Spanish Population. The Anthropometry, Intake, and Energy Balance in Spain (ANIBES) Study †.” Nutrients, 10(7), 846. https://doi.org/10.3390/nu10070846
12. Lederer, A.K., et al. (November 2019) “Vitamin B12 Status Upon Short-Term Intervention with a Vegan Diet-A Randomized Controlled Trial in Healthy Participants.” Nutrients, 11(11):2815.
13. National Institutes of Health Office of Dietary Supplements (updated March 29, 2021) “Calcium.” https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/