Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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Looking for new ways to burn fat, boost your metabolism, and get shredded?
If you're searching for fat loss options, fat-burning supplements, a combination of vitamins, minerals, and herbs that work together to attack weight loss, are a popular option.
But what if we told you you could also take a vitamin to boost your metabolism?
It's true! In fact, one of the best ways to help lose weight and increase the body's metabolic rate is by taking vitamins to help boost metabolism. A faster metabolism means your body burns more calories in the same amount of time, which is vital for losing and maintaining a healthy weight.
In this article, we'll show you the best researched-backed vitamins to boost metabolism, along with our favorite product recommendations for each.
5 Best Vitamins To Boost Metabolism
While there are ways to naturally increase your metabolism, such as exercising, eating healthy, and having a healthy sleep schedule, several dietary supplements and vitamins can also help. Some of the best metabolism-boosting vitamins include B, D, calcium, iron, and magnesium.
Let's have a closer look!
- Best Vitamin B Supplement: Thorne Basic B Complex
- Best Vitamin D Supplement: NatureWise Vitamin D3
- Best Calcium Supplement: Nature's Bounty Calcium
- Best Iron Supplement: Thorne Iron Bisglycinate
- Best Magnesium Supplement: Pure Encapsulations Magnesium Citrate
HOW WE CHOSE THESE PRODUCTS
Curious as to how we selected the products we're about to discuss in detail? Here are the factors we review when choosing our favorite supplements.
- Natural Ingredients: Our top products are those that use all-natural, science-backed ingredients, which are proven to be safe and effective.
- Third-Party Tested: Looking for a third-party tested label is one of the best ways to determine which products are safest.
- Dosage: We look for products that use safe and effective dosages and avoid using excessive amounts of certain ingredients that can be harmful in high quantities.
1) B Vitamins: THORNE BASIC B COMPLEX
The B complex vitamins are a large group of essential vitamins that the body needs for a healthy functioning metabolism. They all work together to break down and metabolize your food for energy, including protein, carbohydrates, and fats.
The eight types of B vitamins are collectively known as the B-complex, which include:
- B-1 Thiamine
- B-2 Riboflavin
- B-3 Niacin
- B-5 Pantothenic acid
- B-6 Pyridoxine
- B-7 Biotin
- B-9 Folate
- B-12 Cobalamin
Studies show that thiamine, vitamin B-1, plays a significant role in energy metabolism, making it one of the best vitamins to boost metabolism. Thiamine plays an essential role in glucose metabolism.
Simply put, the body requires healthy levels of vitamin B-1 to properly convert carbohydrates into usable energy. In addition, vitamin B plays a crucial role in helping convert amino acids into norepinephrine and serotonin, which can improve both your metabolism and mood.
As a result, eating a lot of simple carbohydrates, such as white bread or sugar, significantly increases the need for vitamin B-1. Known as high-calorie malnutrition, eating these empty calories can cause thiamine deficiencies and slow metabolism1.
This combination of glucose-heavy calories, slowed metabolism, and vitamin B-1 deficiency is a vicious cycle that increases body fat.
I really like Thorne Basic B Complex, which contains all eight of the B vitamins, in addition to choline. The Basic B Complex supports cellular energy production and the nervous system and promotes the metabolism of fats and proteins and healthy red blood cell formation.
With an optimal balance of eight B vitamins, plus choline, in their active form to enhance absorption in the body, Thorne Vitamin B Complex promotes fat loss, an optimally functioning nervous system, and healthy nerve cells...
While several B-complex and vitamin B supplements are available, you can also get thiamine through food. Some of the best natural sources of vitamin B include milk, eggs, lean meat, milk, beans, lentils, whole grains, and potatoes.
2) Vitamin D: NatureWise Vitamin D3
Vitamin D is one of the most important metabolism-boosting vitamins. While vitamin D is usually recognized for its importance on bone health, it also plays a role in maintaining a healthy immune system. Some benefits of taking vitamin D include:
- Immune system support
- Improved bone health
- Reduced depression
- Improved skin health
- Strengthening of muscles
- Weight loss support
The exact method by which vitamin d levels helps with weight loss is unclear, but several studies have found that obesity increases the risk of vitamin D deficiency.
One study compared vitamin D supplements for weight loss to placebo in obese women aged 20 to 40. The results showed that after six weeks of 50,000 IU of vitamin D per week, the women experienced a significant reduction in weight, body mass index (BMI), waist circumference, and hip circumference2.
While the body can absorb vitamin D from the sun, it is difficult to get sufficient exposure with the amount of time we spend indoors and the change in weather. It is also difficult to get vitamin D through food because there aren't many good sources, so supplementing with vitamin D is a great solution.
Nearly 35% of the adult American population suffers from a vitamin D deficiency, so we recommend taking a supplement, especially if you are trying to speed up your metabolism.
When it comes to the top product, the best overall vitamin D supplement is NatureWise Vitamin D3, coming from the first national vitamin company to earn USP verification, which set the official standards in the industry.
Vitamin D is an essential nutrient that supports a healthy immune response, helps improve Calcium absorption, and supports muscle health. Nature Made® Vitamin D3 2000 IU (50 mcg) softgels help raise and maintain healthy...
If you are interested in learning more about the best Vitamin D products, check out our article on the Best Vitamin D Supplements!
3) Calcium: Nature's Bounty Calcium
Although calcium is technically not a vitamin, it's often grouped with vitamin and mineral supplements that can improve metabolic processes and promote weight loss.
Calcium is the most abundant mineral in the body and is primarily known for its importance in building strong, healthy bones and helping the heart and muscles function.
Studies have shown that those with diets high in calcium are less likely to be overweight or obese. Calcium can help boost metabolism by providing small increases in thermogenesis, which means our body gets hotter and can burn calories quicker.
One study examined how supplementing with 600 mg of calcium plus 125 IU of vitamin D3 affects weight loss compared to a placebo.
There was a significantly greater loss of fat mass, visceral fat mass, and visceral fat area compared to the placebo. There was no significant difference in body weight change, but the calcium group led to a significant loss of fat, including stomach fat3.
A great option is Nature's Bounty Calcium, which includes 1200 mg of calcium, in addition to 1000IU of Vitamin D3. So, for those interested in benefiting from both calcium and vitamin D, this is an excellent choice!
Nature's Bounty Calcium Plus Vitamin D3 has 1200 mg of calcium, which helps maintain bone strength, support your immune system, and help support neuromuscular health. Each softgel has 1000 IU of vitamin D3, which helps your body absorb calcium…
Calcium can also be found in several foods, with dairy products such as milk, cheese, and yogurt having some of the highest amounts. Other foods with calcium include winter squash, edamame, sardines, almonds, dark leafy vegetables, figs, and canned baked beans.
4) Iron: Thorne Iron Bisglycinate
Iron is a mineral with several benefits and is essential for growth and development. The body uses iron to make hemoglobin, a protein found in red blood cells that helps carry oxygen to all body parts. It also makes myoglobin, another oxygen-carrying protein.
Its role in nutrient conversion and transportation means that iron is vital to a healthy metabolism. Several studies have shown that iron deficiency is directly correlated with lower energy levels, fatigue, and weakness, all of which can contribute to weight gain.
One study examined the effect of iron supplementation in twenty-one women with iron deficiency anemia. The results showed a significant reduction in waist circumference, body weight, and body mass index (BMI).
In addition to weight loss, there was an increase in HDL (good cholesterol) and a significant reduction in triglycerides (fats)4. This shows that supplementing with iron can have several health benefits, particularly weight loss.
Iron can be found in several foods, with lean meats, shellfish, beans, and spinach containing the highest amounts. Other benefits of taking iron supplements include a reduced chance of anemia, and improved cognitive function, athletic performance, and fatigue.
The best overall iron supplement on the market today is Thorne Iron Bisglycinate thanks to its unique form, iron bisglycinate chelate. This is an easily digestible form of iron that absorbs better and tends to be nicer on the stomach than ferrous sulfate.
Designed for greater absorption and with stomach sensitivities in mind, Thorne Iron Bisglycinate is an optimal way to support fat burning and red blood cell formation, while fighting fatigue...
While iron is the sole ingredient in Thorne's NSF Certified for Sport supplement, it's often combined with vitamin C to help increase absorption, and it can also be grouped with fiber to avoid constipation.
To learn more about iron's benefits, along with some additional iron options, check out our article on the 7 Best Iron Supplements.
5) Magnesium: Pure Encapsulations Magnesium Citrate
Magnesium is an essential mineral that plays an important role in several aspects of the body, including immune support, protein production, blood sugar control, and muscle function.
Magnesium is also essential for energy production by activating adenosine triphosphate (ATP), the primary energy source in cells. In other words, magnesium is needed to break down proteins, fats, and carbohydrates into energy.
If the body doesn't have enough magnesium, it can't metabolize these micronutrients properly, which will deplete energy levels.
Several studies have been conducted over the years that show the relationship between magnesium and weight loss. A systematic review of previous studies found that magnesium supplementation significantly reduced body mass index5. Without adequate magnesium, the body can't efficiently convert macronutrients to energy or regulate blood sugar levels.
High amounts of magnesium can be found in green leafy vegetables, cereal, grains, nuts, and legumes, but a supplement can help you manage magnesium levels more accurately.
Other benefits of supplementing with magnesium include:
- Supporting muscle and nerve function
- Hormonal balance
- Muscle relaxation
- Digestive system support
- Improved sleep quality
All of these other benefits indirectly help with boosting metabolism and burning fat. Roughly half of Americans are magnesium deficient, so it is a good idea for anyone to consider.
The best overall magnesium supplement is Pure Encapsulations Magnesium Citrate. It's third-party tested for both potency and purity, which means you can rest assured that it will be devoid of filler ingredients. The capsules are vegan-friendly, gluten-free, non-GMO, hypoallergenic, and tasteless, so they can be taken with food without interfering with the flavor.
Our supplements are made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, then carefully manufactured and tested to verify their potency...
If you are interested in learning more about magnesium and other products, check out our article on the 7 Best Magnesium Supplements.
Additional Ways To Increase Metabolism To Lose Weight
If weight loss is your goal, make sure to incorporate other strategies to support a healthy metabolism. I've covered some great vitamins here, but there are additional vitamins, herbs, and minerals, like green tea extract, for example, featured in our article on the 8 Best Supplements For Fat Loss that can also help!
On top of taking supplemental vitamins, be sure to consume a balanced diet and stay hydrated to facilitate high-functioning and nourished cells.
Activities such as regular exercise, especially a combination of cardio and strength training to build muscle, can stimulate metabolic activity. The more muscle cells you have at your disposal, the more mitochondrial activity you'll get, with a greater potential for calorie burning throughout the day.
Certain types of workouts, known as metabolic conditioning, are acutely geared toward this exact purpose. Check out our article featuring The Best Metabolic Workout to learn more.
Finally, managing stress levels and getting enough sleep will prevent your systems from being overloaded. If your body is constantly fighting stress and energy levels are low, your metabolism won't operate at its full potential.
FAQs
We often get several questions related to vitamins and supplements for weight loss. Here are some of the more commonly asked questions regarding this topic.
What causes a slow metabolism?
A slow metabolism can be caused by various factors such as genetics, age, hormonal imbalances, inadequate calorie intake, lack of physical activity, and certain medical conditions.
What are signs of slow metabolism?
Signs of a slow metabolism may include weight gain or difficulty losing weight, fatigue, feeling cold easily, constipation, and low energy levels.
Do metabolism vitamins work?
Yes, several vitamins for metabolism work. Vitamins such as B-complex and vitamin D have been shown to help improve metabolism.
Can vitamins help you lose weight?
Yes, vitamins are one of the best natural supplements to help lose weight. Most of the top-selling fat burner supplements contain vitamins.
What are the best vitamins for women's weight loss?
The best vitamins for women's weight loss include a vitamin B complex, vitamin D, iron, zinc, and magnesium. A balanced diet and consistent workout are essential for weight loss in addition to taking vitamins.
Taking Vitamins To Boost Metabolism: Key Takeaways
The metabolism has three basic functions: converting food into energy, converting food into building blocks of proteins, lipids, nucleic acids, and carbohydrates, and lastly, helping eliminate waste.
There are various ways to naturally boost your metabolism, including healthy lifestyle habits, such as drinking lots of water, maintaining a healthy sleep schedule, eating high amounts of protein with every meal, and a regular workout regimen.
If you want the cherry on top to burn energy more efficiently, start vitamins and minerals such as vitamin B complex, vitamin D, calcium, iron, and magnesium.
Looking for more great vitamins, minerals, and herbs to support your weight loss goals? Check out our article on the 8 Best Supplements For Fat Loss!
References:
- Lonsdale, Derrick. "A Review of the Biochemistry, Metabolism, and Clinical Benefits of Thiamin(E) and Its Derivatives." Evidence-Based Complementary and Alternative Medicine, vol. 3, no. 1, 2006. www.ncbi.nlm.nih.gov/pmc/articles/PMC1375232/, https://doi.org/10.1093/ecam/nek009.
- Khosravi, Zahra Sadat, et al. "Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study." International Journal of Preventive Medicine, vol. 9, 20 July 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/, https://doi.org/10.4103/ijpvm.IJPVM_329_15.
- Zhu, Wei, et al. "Calcium plus Vitamin D3 Supplementation Facilitated Fat Loss in Overweight and Obese College Students with Very-Low Calcium Consumption: A Randomized Controlled Trial." Nutrition Journal, vol. 12, no. 1, 8 Jan. 2013, https://doi.org/10.1186/1475-2891-12-8.
- Aktas, G., et al. “Treatment of Iron Deficiency Anemia Induces Weight Loss and Improves Metabolic Parameters.” La Clinica Terapeutica, vol. 165, no. 2, 2014, pp. e87-89, www.ncbi.nlm.nih.gov/pubmed/24770833, https://doi.org/10.7471/CT.2014.1688.
- Askari, Mohammadreza, et al. "The Effects of Magnesium Supplementation on Obesity Measures in Adults: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials." Critical Reviews in Food Science and Nutrition, 11 July 2020. https://doi.org/10.1080/10408398.2020.1790498.
Garett Reid
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