Whether you are trying to lose weight, or simply working on bringing out the body’s optimum ability to absorb the nutrients you take on a daily basis, one of the most essential factors to focus on is metabolism. For this reason, many people are often inclined towards weight loss supplements. Now the question is- can supplements actually enhance metabolism? Well, the answer to this really goes down to the ingredients in a certain supplement’s formula.
While there are plenty of reasons behind the metabolic slowdown in a person, one of the key factors could be a nutritional gap arising as a result of a calorie-deficit diet. There are certain supplement ingredients and vitamins that can bridge this gap and help accelerate metabolism.
Let’s take a closer look at some of these metabolism-boosting ingredients and the science behind their efficacy. But before that, here are some important things you need to know:
Supplements That Increase Metabolism- Scientific Evidence
Metabolism, in simple words, is the process of breaking down carbohydrates, fats, and proteins from the food you eat to convert them to energy. This energy is then used by the cells for the body’s functioning.
In order to boost metabolism, people take supplements. Below are various potent ingredients that premium metabolism-boosting supplements use with various scientific data surrounding them:
When it comes to promoting metabolism, caffeine is often one of the most commonly used ingredients because of its excellent stimulating properties.
Now, for those of you who have used a fat burner or metabolism booster earlier, you would have noticed caffeine as a separate ingredient (mainly as caffeine anhydrous) other than green tea, or green coffee. This is because the caffeine extract is taken in its purest form for maximum efficiency and best results. In fact, most intervention studies also separate it from the other forms because of this reason.
There are plenty of scientific data strongly establishing caffeine’s positive influence on metabolism. Most of these studies highlight the ingredient’s thermogenic capabilities. It is a biochemical process of breaking down the fat cells in the body to form energy. When you take caffeine as a supplement, it generates heat inside the body to actually burn the fat through metabolism. This then has a significant impact on the energy balance which is beneficial for muscle and overall body functioning.
Speaking of muscles, in another meta-analysis on the influence of caffeine on physical exercises, researchers found that caffeine has an ergogenic effect on the body. it improves your athletic performance by increasing muscle strength and functioning allowing you to train harder. This further boosts the body’s ability to break the stored fat in the form of carbs and sugar.
All that said, it is important to note that while caffeine does open pathways for metabolic functions in the body, it can slightly weaken insulin receptiveness in some cases. This can be at any dose- low or high. While further research is needed to understand the reason behind it this cannot be ignored especially if you already have high blood sugar or diabetes.
Capsaicin, derived from chili pepper, is another ingredient that is commonly used by several premium weight loss supplements for its powerful ability to metabolize fat. There are both individual and meta-analytical studies to prove the same.
In a meta-analysis evaluating the thermogenic outcome of this supplement, researchers confirmed that capsaicin, when taken in supplement form generates heat inside the body which enhances fat oxidation and energy expenditure. This, thus, plays a vital role in managing weight.
However, while some data show that capsaicin does increase glucose metabolism, the results of this ingredient’s role in weight management and blood glucose regulation have been mixed. In a clinical trial where the test subjects were given capsaicinoid (CAP) supplementation for 12 weeks, researchers found that there could be a mild possibility of insulin resistance because an increase in the blood glucose levels was measured. The same research report also suggested that further investigation was needed to confirm its long-term effects.
One of the lesser-discussed, yet, extremely effective ingredient supplements for boosting metabolism is Choline. It is an essential nutrient that can be acquired from many food sources and is known to support metabolism in multiple different ways. In fact, without choline, it is nearly impossible for the human body to completely metabolize any food or fat that goes in.
The findings from one of the studies have established a compelling correlation between higher choline supplementation with lipid metabolism thus improving body composition, weight, and healthier lean muscles. Another research review presented in 2020 shows that choline is associated with healthy gut functioning. Adequate intake of of this nutrient increases the concentration of gut microbiota which then contributes to various metabolic functions.
Dietary Fiber And Glucomannan
We all know that dietary fiber plays a major role in regulating digestive functions. There are many studies that have also shown how fiber intake can help in weight management and one of the various ways is by improving metabolism directly or indirectly.
For instance, a study on the effect of dietary fiber found in cereals and grains establishes its positive connection with glucose metabolism and insulin sensitivity. We found an animal study that shows fiber has the potential to enhance thermogenesis and lipolysis leading to a decrease in body fat. In addition to this, adding fibers to the diet keeps your appetite in control and balances energy.
Now, speaking of fibers, one of the most common ones used in many fat burners is Glucomannan, a soluble fiber with many known benefits. Fat burners like Leanbean and Hourglass Fit have a high dose of glucomannan for its metabolic benefits and appetite-suppressing properties. Aside from that, like any other dietary fiber, it also contributes to breaking down sugar and balancing blood glucose levels.
Vitamin B variants are essential micronutrients that play a critical role in various stages of a metabolic process. Studies confirm that they are involved in both catabolic and anabolic metabolism and help break down carbohydrates, proteins, fatty acids, or even the metabolism of energy for the body’s use.
Does Green Tea And Green Coffee Increase Metabolism?
Unlike caffeine anhydrous, green tea and green coffee extract work slightly differently when it comes to supporting metabolism. Both are popular weight loss supplements but we will evaluate both these supplements separately for better understanding.
Beginning with green tea, studies have shown that catechins present in green tea contribute to fat metabolism and glucose regulation even in the absence of caffeine. Another clinical trial was conducted to evaluate the effect of green tea on fat metabolism during workout and resting phase. The findings show that this ingredient accelerates fat oxidation and increases energy expenditure during exercise as well as at rest, although, the effect is more significant when the body is active. Green tea consumption thus aids faster weight loss.
Green coffee, on the other hand, might often be confused with caffeine but it has its own benefits. It contains Chlorogenic acid which is not present in other forms of coffee and which has been proven to increase metabolism and aid fat loss. A study conducted on its effect on glucose and lipid metabolism confirms its potential.
There are countless supplements claiming to be the best in the weight loss market but getting the right one with appropriate metabolism-boosting ingredients is important. Navigating through various ingredients and research studies supporting them, We found that capsaicin, green tea, green coffee, caffeine, Vitamin B complex, and choline have the superlative ability to increase metabolism on consistent supplementation. Glucomannan or any other dietary fibre has its own way of contributing to glucose regulation and weight management.
It is, however, important to note that there are several things that can influence metabolism and some of the most important ones are diet and exercise. All the above supplement ingredients can give optimum metabolic benefits only when you combine them with the right choice of diet and regular exercise.