People are curious about what the metabolism is and how it acts in the body. Metabolism is basically a set of chemical transformations of enzymes and hormones that turn nutrients into fuel. Metabolism is affected by age, gender, and muscle mass.
List Of The Best Vitamins And Minerals To Increase Metabolism Naturally At Home:
The term “metabolism” shows the chemical reactions that occur in the body each day, and the energy that is burned carries out these reactions. The metabolic rate will depend on the genetics.In case you are predisposed to a slow metabolism; for instance, you gain weight easily than somebody with a fast metabolism.
Most of the vitamin supplements will not boost the metabolism in case you are healthy. Nonetheless, some supplements might bring you some benefits and others might maintain the metabolism in case you are getting a deficiency. Remember not to take supplements without consulting with your doctor at first,
While you are born with a definite metabolic level, there are some vitamins and minerals you can take to naturally increase metabolism. Weight loss goals will also be met easier with an increased metabolism.
In this article, I will reveal some of the best vitamins to increase metabolism in details, so you should not skip out some following interesting health facts and the list of metabolic boosters you can find available in the food and dietary supplements. They are:
1. Vitamin A
This is the first out of the best vitamins to increase metabolism that I want to introduce in this entire article and want all of my readers to add this vitamin to their daily diet to get all of its benefits.
Most people do not meet the needed intake for vitamin A. This fat-soluble vitamin is very important for the regulation of thyroid hormones, and getting less vitamin A in the daily diet is related to reduced levels. Thyroid hormones regulate the way the body’s cells use energy that affects your metabolism. When thyroid hormone levels are low, the body’s parts will slow down and this may lead to a decrease in the metabolism.
Add vitamin A-containing foods to the daily diet to ensure that you get at least 700-900 micrograms per day, keeping your metabolism at a good level. There are a lot of low-calorie options to add these vitamin A-rich foods to your weight-loss diet. These foods are red peppers, carrots, spinach, cantaloupe, apricots, mangoes, eggs, apricots, and salmon.
Vitamin A is actually a wonderful metabolism booster, so try it out!
2. Vitamins To Increase Metabolism – Vitamin D and Calcium
Vitamin D and calcium may have a beneficial effect on the metabolism, although they will not take you make a slow metabolism become a fast one. Nonetheless, both of them can boost the calorie burn slightly throughout the day and help you to get a weight loss.
Taking vitamin D and calcium also offers some other benefits. Both of them are good for the bone health, and calcium plays a vital role in muscle function as well. Nonetheless, vitamin D is a fat-soluble vitamin, which may accumulate in the body in case you take it too much. So, you should not take this vitamin more than the recommended dosage offered by your doctor.
This is in fact one of the best vitamins to increase metabolism that you should know and make use to boost metabolism effectively.
3. B-Complex Vitamins
Taking B-complex vitamins does not necessarily make you burn calories if you have a good health, but it can help increase your metabolism. Your cells use enzymes to convert the nutrients into energy. Some B-complex vitamins help in activating these enzymes, so they can properly turn the nutrients you take into useable fuel. B-complex vitamins also support you to make blood cells red and supply your muscle tissues with fresh oxygen.
In case you feel fatigued due to a lack of one or more B-complex vitamins, taking their supplements can correct this lack and then boost the level of energy, so you are able to burn more calories. Nonetheless, in case you are not having a deficiency, taking supplements may not benefit.
- Vitamin B1 (thiamine) is used to help break down fats and carbohydrates. It is needed for metabolism of sugar and starch. Food sources are yeast, pork, rice, organ meats, milk and nuts
- Vitamin B2 (riboflavin) will help convert food into energy and create a healthy skin, hair and nervous system. It is also needed for the metabolism of carbohydrate, protein, and fat. Food sources are liver, pork, milk, yogurt, chicken, eggs, cheese, almond, yeast, green leafy veggies, and fish.
- Vitamin B3 (niacin) is used for metabolism and keep your nervous system, skin and digestive system healthy. Food sources are eggs, milk, fish, meat, poultry, nuts and whole grains.
- Vitamin B8 (biotin) will help amino acid and energy metabolism and fat burning. Food sources are egg yolk, beans, green leafy veggies, liver, broccoli, beans and whole grains
- Vitamin B5 (pantothenic acid) will contribute to the structure of some enzymes that metabolize body fats.
- Vitamin B12 will help you improve your energy in case you feel fatigued all the time.
You should balance all of your vitamin supplements to suit your needs. Some sources of vitamin B are potatoes, chili peppers, bananas, and lentils. However, you cannot find vitamin B12 available in plant form, you have to eat fortified cereals or animal products to get enough vitamin B12. Vitamin B12 supplements are important for vegetarians and people who do not consume animal products.
4. Vitamin C
Vitamin C is well- known as an immune system booster; however, it also plays a vital role in burning body fats. It is able to help battle with oxidative stress that leads to weight gain.
Vitamin C is easily found as capsules, tablets and drink powders. Therefore, it is so simple to add 1000 mg of this nutrient to your daily diet. Besides, it can be found in strawberries, broccoli, oranges, and cabbage.
In fact, this is also among the best vitamins to increase metabolism, so you should add more of this healthy vitamin C into the daily diet to boost metabolism.
5. Vitamin E
It is a powerful antioxidant and it helps you in increasing metabolism. It enhances the immune system and can also help to protect against diseases. Vitamin E food sources are in seeds, nuts, avocado, and whole grains.
This is in brief, one on the list of vitamins to increase metabolism, so you should not look down but try to make use by adding this vitamin to the daily diet and enjoy its benefits for health.
Even a balanced diet can still miss some crucial nutrients, and zinc is one of them. You can find zinc in beef, scallops, oysters, and dark poultry meat. The other issue is that a healthy diet contains a lot of minerals such as calcium, iron and phosphorus, which can involve in the absorption of zinc.
However, you do not need to worry about it because you do not need much of zinc, but the little you take in is vital. The thyroid gland requires zinc to create thyroid hormone, which helps in increasing the metabolism and energy. Eventually, there is evidence that zinc can help in controlling the appetite. According to a study, men should aim for 11mg a day while women should aim for at least 8 mg a day. You can also take in zinc from sesame seeds as well as some grains, though they are in smaller amounts. Trying to add a few servings of zinc-rich foods or taking zinc from a multivitamin will help meet the body’s needs.
Learn More: 10 Best Vitamins For Digestion Problems
CLA or conjugated linoleic acid is a healthy fat that you can find in meat and dairy products, It offers a double whammy when you are fighting the bulge. It helps boost metabolism, build muscle and burn fat. Before you start taking in CLA pills, you should be aware of that this is not magic. People take the effective dosage about 3.2 grams a day, often lose approximately a pound of fat per month. CLA is a powerful thing to help you increase metabolism.
As CLA also helps the development of muscle, your overall decrease in pounds will be lowest. However, there are great health benefits to adding muscle while reducing fat. The best food sources of CLA include grass-fed beef, cheese, yogurt, organic milk, and eggs. If you would like to take a CLA supplement, they are available in most of the drug stores.
This is actually also one out of the best vitamins to increase metabolism that a large number of people in the world love and have been making use to boost metabolism. Do you want to know other ones on the list of vitamins to increase metabolism? Continue reading this entire article to discover all of them.
8. Vitamins To Increase Metabolism – Catechin
Another out of the list of vitamins to increase metabolism that I want to reveal in this article and want all of my readers to know and remember to make use for good is that catechin can help to boost the metabolism effectively.
Tea, especially the green tea is a great source of catechin, which is likely to protect natural stimulants. As these stimulants enhance activities of the cell, they will help increase the metabolism. Green tea drinkers who drink about 2 cups of green tea a day will get a lower percentage of fat than non-drinkers.
After considering how vital this mineral is to the health, it is lucky that you do not have to take much of selenium. Adults aim for 55-70 micrograms while breastfeeding and pregnant women need it much more. You can easily get half of them from a serving of fish including cod, tuna, shrimp, from lamb or turkey, or from plant sources including barley, sunflower seeds, crimini mushrooms and Brazil nuts. If these foods are not in your daily diet, try taking a supplement that meets your daily requirements. Selenium can help to regulate metabolism and produces the hormones that keep the metabolism and energy at proper levels.
This is also one of the best vitamins to increase metabolism that you should know and make use for good, especially women who are breastfeeding and pregnant.
Magnesium is needed to help your metabolism work properly with every nerve, muscle and heart cell. However, according to the study, magnesium is also the mineral that most of the people do not get enough. The good news for you is that a plenty of green veggies that are packed with vitamin B also contain magnesium. Add a few nuts to your spinach salad or consume some edamame to give a boost of this mineral.
Metabolism contains all the processes that build up the tissues and cells that replenish the body or convert food into energy. The chemical reactions, which burn body fat need the support of some certain vitamins and other essential nutrients. Providing amounts of these nutrients may help increase metabolism and boost fat-burning. The recommended dosage is 500mg of magnesium. Together with regular exercises and balanced diet, these vitamins and nutrients may help you maintain your weight. Go to see your doctor before taking any supplement changes.
Another one on the list of vitamins to increase metabolism that I want to reveal in this entire article and want you and my other readers to know and consider making use of this mineral if you are trying to increase your metabolism effectively.
Creatine is a compound that your muscles utilize to store energy, It is widely utilized as an ergogenic booster to support athletic performance. While creatine is a rich source of energy for muscles, it is quickly depleted as well as muscle cells can just store small creatine amounts. This mineral, derived from animal products, is found in vegetarians with low levels. Besides, creatine may enhance muscle strength by 15%. A study found that taking creatine supplement in conjunction with a program of weight training help to decrease body fats more effectively than weight training without taking creatine supplement. Therefore, you should consider adding this nutrient to your daily diet properly and enjoy all of its benefits.
12. Vitamins To Increase Metabolism – Coenzyme Q10
Coenzyme Q10 is directly related to the production of energy in every cell’s mitochondria in the body. By creating more oxygen to muscle cells, coenzyme Q10 can help increase metabolism and the strength of muscles. This is effective in the development of heart muscle and it allows you to exercise longer as well as burn more body fats.
In fact, this is among the best vitamins to increase metabolism that people should try to add more of this mineral to the daily diet to consume for good!
Iron is a part of the hemoglobin molecule, which transforms oxygen to the muscles that allow them to increase metabolism and burn fat. Low iron levels cause low energy levels, loss of appetite, anemia and low metabolic rate. Lack of iron also decreases the aerobic capacity, athletic performance, and physical endurance. The recommended daily dosage of iron for adult males is 8 milligrams and women should take 18 milligrams daily. Good sources of iron are lean meats, shellfish, tofu, beans, and spinach. Try adding iron to your daily diet to help you increase metabolism naturally and effectively.
14. Vitamins To Increase Metabolism – Choline
Choline can reduce body fat by supporting metabolism. By speeding up the process of burning fat, you can lose pounds more effectively. Besides, choline may prevent older people from suffering from memory loss. Many adults need 425 mg of choline through their daily diet or multivitamin. You can find this nutrient in fish such as salmon and cod, broccoli, eggs, wheat germ and Brussels sprouts.
Continue reading this article to discover some of the other vitamins to increase metabolism and then try to add them to your diet to get an increased metabolism naturally.
It is a new metabolism booster, which you should know if you are trying to find vitamins to increase metabolism. This nutrient is found in the hibiscus and tamarind plants, which are used as folk remedies for arthritis as well as joint problems. Additionally, it was also discovered to promote fat blocking, increase fat burning and reduce fat absorption. It comes in both tablet and drop form.
This is also a great one on the list of the best vitamins to increase metabolism that you should not look down but know and consider adding it into the daily diet as soon as possible.
16. Vitamins To Increase Metabolism – Glucomannan
This is the last but very important out of the best vitamins to increase metabolism that I want to reveal in this entire article and want all of my readers to make use of this mineral if they are trying to increase metabolism naturally.
It is a metabolism-boosting nutrient and comes as a gel. It has been used as the diabetes treatment, but researchers also realized its ability to increase the metabolism. The fibers reduce the absorption effects of sugar-based carbohydrate, which prevents your metabolism from slow response. However, some unwanted effects have been found when taking this supplement. They include nausea, bloating, allergic reactions, abdominal pain, and diarrhea. More severe unwanted effects are intestinal and esophageal damage. People who want to take this supplement should consult the doctor first.
Some of other minerals that increase metabolism:
- Chromium: It acts with insulin to get a proper glucose metabolism. Food sources include meat, egg yolks, cheese and whole grains.
- Iodine: It helps to boost metabolism. Food sources are brown seaweed, seafood, iodised table salt, garlic, spinach, and sesame seeds.
- Phosphorus: It helps to convert nutrients into energy. Food sources are egg yolks, fish, dairy products, meat, legumes, and poultry.
- Melatonin: It directly influences energy metabolism. People with inadequate level of metatonin will get fatigue as well as accelerated brain aging. Research shows that sleeping with lights on can disrupt the production of metatonin. If sleep is insufficient, you can get a metalonin imbalance which can affect your energy levels, weight, blood sugar, and metabolism.
It is important to take a plenty of vitamins and minerals from all of the food groups. In case you opt for foods that are full of essential nutrients, that meet your caloric needs, then you are on the way to getting a good health and metabolism.
After reading this entire writing about the list of vitamins to increase metabolism, another thing I want you and my other readers to do is to spend time reading another writing that reveals best tips on how to increase the metabolism naturally – the How To Increase Your Metabolism Naturally article. This is actually a good gathering of the best tips on how to increase the metabolism that people can follow with ease and without worrying about harmful effects. These tips have helped many people effectively in increasing metabolism and losing weight without causing any unwanted side effect, so readers of VKool.com should not miss this recommended writing and follow at least one of these tips to boost metabolism naturally
The list of 16 best vitamins to increase metabolism, which everyone who wants to know whether or not these vitamins and minerals can boost metabolism, should read and remember for good. In fact, these vitamins have been proven by science to get a plenty of health benefits apart from boosting metabolism. Therefore, you should try to add one or more of these vitamins and minerals to daily diet as soon as possible. Because they can cause some of the unwanted effects, so you should consult your doctor before taking any supplements.
After reading this article about the list of vitamins to increase metabolism, if you are interested in this list and think that this list can help you increase metabolism effectively, remember to share this list with other people you know who are trying to increase metabolism and stimulate them to add these vitamins that I mentioned in this article above as soon as possible. Do you know other vitamins to increase metabolism? Share them by leaving your comments in the comment section below. I will try to reply you as soon as possible.
Some related articles that reveal some effective tips on how to enhance energy levels and metabolism for different purposes that you should read and follow for good:
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