What Vitamin speed up your metabolism?
3 Fat-Burning Vitamins You Should Be Taking Everyday For A Faster Metabolism
Taking care of your metabolism is always a worthwhile way to experience better health and meet weight loss goals. The more efficiently your metabolism runs, the easier it is to reap benefits from healthy foods and maintain a steady weight.
A faster metabolism helps your body take energy from food more effectively, which translates into burning calories efficiently, even when you’re at rest.
Everyone’s metabolism starts to slow as we age, so it is never too soon to start looking for new habits that will help keep your metabolism running quickly and efficiently. Exercise is always a good way to speed up your metabolism – especially cardio or high intensity workouts.
But there is also another way: vitamins and nutrients.
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There are several vitamins known to burn fat and speed metabolism, and these are typically vitamins that most of us should have no trouble incorporating into our diets in some way.
Adding vitamins and supplements into your routine can help introduce your body to nutrients you haven’t been getting from your diet previously. Plus, most vitamins can give you additional benefits, such as increased energy, decreased inflammation and help your body burn fat.
You should always talk to a doctor before adding any new supplements into your routine, but if you’re looking for ways to introduce new vitamins, you can also find foods high in beneficial, fat-burning vitamins.
Read on to discover the best vitamins for your metabolism and which foods will help increase your intake.
How Curcumin Boosts Metabolism
Curcumin has been found to show incredible results when it comes to suppressing inflammation and boosting metabolism. One of the key ingredients in turmeric, this vitamin is easy to incorporate into any diet.
Healthline explained that, “Test-tube studies suggest that curcumin may suppress particular inflammatory markers that play a role in obesity. These markers are typically elevated in people with excess weight or obesity.” While further research needs to be done for more definitive results, curcimin could be a great addition to your daily routine for easing bloat and improving your metabolism.
How To Get More Curcumin In Your Diet
Because curcumin is abundantly found in turmeric, the simplest way to get more of this vitamin is to season as much of your food as possible with the spice. Most recipes that call for turmeric are anti-inflammatory and excellent for boosting metabolism.
Start with this anti-inflammatory breakfast recipe for turmeric oats, then try out this turmeric shake recipe for a new midday pick-me-up. You can also make turmeric tea if you’d like something more simple.
Take B Vitamins Every Day
Experts have found that B vitamins improve your metabolism to help your body burn through fat and protein more effectively. There are a wide range of B vitamins, though the one you should focus on for boosting metabolism are vitamins B-6 and B-12.
B vitamins are also great for helping you feel more energized, because of their effect on your metabolism. Many people who eat a plant-based diet tend to be deficient in vitamin B-12, so if you think you need supplements of this vitamin it is important to talk to your doctor.
You can also add B vitamins into your diet through several foods.
How To Get More B Vitamins In Your Diet
Meat, eggs and dairy are particularly high in B vitamins, and you can also get these vitamins from citrus fruits, leafy vegetables and whole grains. Specifically, vitamin B-12 can be found in clams, sardines, tuna and beef, and vitamin B-6 can be found in peanuts, oats, bananas and pork.
The Benefits Of Calcium On Metabolism
We all know that calcium is important for children to build strong bones and teeth, but the vitamin is also essential for adults, as it boosts metabolism and helps to burn fat.
Studies have even shown that “calcium stored in fat cells plays a crucial role in regulating how fat is stored and broken down by the body. It’s thought that the more calcium there is in a fat cell, the more fat it will burn.”
How To Get More Calcium In Your Diet
It is easy to boost your body’s calcium intake from eating more dairy products. Greek yogurt and cottage cheese are great sources of calcium, especially since they are low in fat. You can also get more calcium from eating beans, lentils, almonds and certain leafy green vegetables.
Vitamins and Minerals that Boost Metabolism
Metabolism is how the body converts the food you eat and drink into energy. It involves various chemical processes within the cells that help sustain life. While metabolism is a natural process, what you eat may slow or enhance it. This article explores Vitamins and Minerals that Boost Metabolism.
A faster metabolism will burn the calories you consume more quickly, making you less likely to gain weight. In contrast, a slow metabolism will slow down the rate at which the calories consumed are broken down to energy, thus promoting weight gain. Unfortunately, your metabolism tends to slow with age. So it’s important to look into things that can help boost it.
1. B vitamins
B vitamins are a group of water-soluble vitamins essential for different metabolic functions.
By water-soluble, it means they dissolve in water. These vitamins cannot be stored in the body, and any excess amount is eliminated through urine. This calls for regular consumption to ensure a constant supply, which translates to a continuous healthy metabolism.
The role of Vitamin B in metabolism is to convert protein, carbohydrates, and fat into energy.
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- Vitamin B6
- B7 (biotin)
- B9 (folate)
- Vitamin B12
Together, the B vitamins are referred to as vitamin B complex. And while each B vitamin has a vital role in metabolism, they all work together to enhance each other’s functions.
For example, B6 is needed for protein metabolism, B1 for protein, fat, and carbohydrate metabolism, and B12 for protein and fat metabolism; however, it needs vitamin B 6 and folate to work correctly.
Your body’s ability to metabolize protein, carbohydrates, and fats is essential to ensure they are used for energy instead of being stored in the body. That’s why you should strive to meet your daily vitamin B requirements.
Most B vitamins can easily be obtained from the same foods like vegetables, fruits, and whole-grain. Still, vitamin B12 may be a little challenging to get, especially for vegans since it’s not present in plant foods unless fermented foods like sauerkraut. Nutritional yeast and fortified foods may also be a great sources. But even so, the amounts may not be sufficient to meet your needs. So the best option would be a vegan vitamin B12 supplement.
Inadequate intake of B vitamins may result in a low metabolism. You can also experience a deficiency if your body cannot properly absorb them, such as in conditions affecting the gut or if the body is eliminating too much of them due to a health condition.
2. Vitamin D
The body naturally makes vitamin D from cholesterol beneath the skin when exposed to sunlight. But you can also obtain vitamin D from certain foods and supplements.
According to experts, vitamin D could potentially promote metabolism by reducing the formation of new fat cells in the body. It also suppresses the storage of fat cells, thus reducing the accumulation of fat.
Additionally, vitamin D can increase serotonin, a neurotransmitter that controls appetite, increases satiety, decreases calorie intake, and reduces body weight.
Vitamin D can also increase testosterone levels, which have been shown to boost metabolism by causing the body to burn more calories after a meal.
3. Vitamin C
This one plays a vital role in lowering stress and boosting antioxidant levels, which may promote your metabolism. For instance, as an antioxidant, vitamin C prevents oxidative stress and fights inflammation which may interfere with the absorption of other nutrients needed for better metabolism. See 11 Best Sources Of Vitamin C.
Magnesium is an essential nutrient for better muscle function and for the promotion of good chemical reactions that support energy production in the body.
Also essential for regulating blood pressure, controlling blood glucose, promoting a healthy nervous system, and maintaining healthy bones.
However, up to 68 percent of the people in the United States do not meet their daily magnesium requirements.
It is present in various foods, including legumes, dark leafy greens, nuts and seeds, bananas, potatoes, and whole grains.
While it’s also available as a supplement, too much magnesium may result in diarrhea, so it’s better to stick to dietary sources.
Sufficient amounts of iron in the body promote oxygen delivery to the muscles, which supports the fat-burning process and increases metabolism.
Muscles that are low in oxygen cannot burn fat for fuel as they should, so ensure you are regularly incorporating iron-rich foods into your diet.
Besides, iron insufficiency may lead to iron deficiency anemia, one of the most common nutritional deficiencies in the world. It is characterized by low energy levels, fatigue, general weakness, and palpitations.
Best sources include legumes like lentils and beans, dark leafy greens, nuts, beets, brown rice, soy, and soy products. See Plant Source Of Iron
Iron can also be obtained as a supplement. However, too much iron can be harmful, and with supplements, it’s difficult to regulate your intake. So unless a doctor has recommended it, always stick to natural sources. Plus, iron-rich foods are also rich in other nutrients essential to the body.
Why is a Healthy Metabolism Essential?
A healthy metabolism is essential for proper energy production and utilization and the promotion of a healthy weight, general health, and well-being.
Targeting specific vitamins and minerals such as the B vitamins, vitamin C, vitamin D, iron, and magnesium may help increase and promote efficient metabolism.
You can easily obtain these nutrients by consuming various foods such as fruit, vegetables, whole grains, nuts, and seeds.
While their supplement counterparts exist, they may pose some health risks. This makes natural dietary sources the best unless a doctor has recommended a supplement.
That being said, some supplements such as vitamin B12 can be essential, especially if you are a vegan or purely on a plant-based diet.
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