Metabolism is the combination of physical and chemical processes in the body which create and consume energy. The rate of metabolism depend on many factors like your age, sex, lean body mass, your activity levels as well as your muscle to fat ratio. Several vitamins are associated with metabolism and while they do not help you burn fat or give you a smaller waist; they can certainly give you energy while speeding up metabolic processes. Let us study the top vitamins that boost metabolism.
All B vitamins are associated with a speedy metabolism and any good supplements or pills that claim to speed up metabolism will contain these.
1. Thiamin or Vitamin B1
This is a coenzyme required for metabolism of certain fatty acids and is also a component of the nerve cell membrane. Main sources of this vitamin for metabolism and energy include red meat, fruits, root vegetables and whole grains. A deficiency of vitamin B1 causes Beri beri which results in muscle wastage and nerve damage.
2. Riboflavin or Vitamin B2
This is an antioxidant vitamin that removes hydrogen peroxide and is responsible for electron shuttling and ATP processes. Deficiency of this important vitamin to boost metabolism can cause sore throat, swelling and fat accumulation. Food sources with Vitamin B2 are milk, yogurt, organ meats.
3. Niacin or Vitamin B3
Severe niacin deficiency can cause pellagra. It is a coenzyme needed for carbohydrate and fatty acid metabolism. All bread products meats and cereals contain this important B vitamin. Over supplementation can result in toxicity.
4. Biotin or Vitamin B7
This important vitamin is necessary for healthy hair, skin and nails and also for fatty acid synthesis. Deficiency leads to hair thinning, rashes and loss of hair color. Very few foods contain this vitamin. Supplementation may be needed.
5. Vitamin B6 or Pyridoxine
This is an essential vitamin for amino acid metabolism and is a part of coenzyme for more than 100 enzymes. Sources of this wonderful vitamin to boost metabolism are meat, poultry, starchy vegetables and fortified cereals.
6. Vitamin B9 or Folate
Folate is important for amino acid metabolism. However, supplements to boost metabolism must be taken with caution since toxicity can mask synthesis of Vitamin B12. Best food sources of folate are enriched grains and cereals, meat, nuts, beans and green leafy vegetables.
7. Vitamin B12 (certain cobalamines)
What does vitamin B12 do for your metabolism? Well, ideally this is one of the most important of all vitamins and its deficiency results in anemia, low energy and fatigue-all of which can impact your workout. Vitamin B12 foods include beef, liver, sardines, raw cheese, cottage cheese, lamb and raw milk.
This mineral is needed for heart health and can improve impaired heart function.
How do you boost your metabolism? Do supplements help?
Vitamin deficiencies are rare, at least in the first World countries. So avoid overdoing supplements to boost metabolism. Your physician is your best guide and can help you select the right supplement and metabolism pills. A pregnant woman, for example, must take folic acid or folate to ensure that the fetus gets all the right vitamins. However, most commercial metabolism vitamins available at Walmart will not improve your health and you will certainly be disappointed if you believe they reduce your abdominal fat. Except when a trained nutritionist or doctor is monitoring your vitamin and supplement intake, most vitamins are unlikely to provide any benefit, including for weight loss.
The reality is: vitamins and mineral metabolism supplements won’t help you gain muscle mass or lose weight.
So what can you do to boost metabolism?
· Eat breakfast everyday
When you sleep, your metabolism is at rest too. Eating a healthy breakfast with proteins, cereals or whole grains can keep you full longer and prevent unhealthy food cravings by jumpstarting your metabolism.
· Eat small and frequent meals
Instead of eating a huge lunch and dinner, practice portion control. Reduce your carbohydrate intake and get more proteins and fiber in every meal. Snack on nuts, seeds and fruits and vegetables. Avoid starving or fasting since metabolism slows down after 3 hours of fasting. Ideal space between meals is 3 hours.
· Consume more proteins
Proteins need more energy for digestion which helps speed up metabolism.
· Stay hydrated
Drinking more water can aid metabolism because dehydration slows it down considerably. Try to get in at least 8 glasses of water daily.
· Do the right activities
Strength and weight training increase muscle mass and also boost metabolism.
· Take a B-vitamin supplement
As discussed above, do talk to your trainer or physician about the right metabolism boosting pills to take to speed up metabolism.
· Drink green tea
Research has shown that green tea extracts can increase metabolic rate by nearly 4% but you must also supplement it with the right diet and exercise.
Does vitamin B12 speed up metabolism?
Are there vitamins and mineral pills you can take for losing weight?
What vitamins are good for fat burning?
As stated above, there are no vitamin deficiencies, and unnecessary supplementation could cause serious problems. Unfortunately, there is no easy diagnostic tool that can help you measure your metabolic rate. If you are concerned about your weight, talk to your physician whether a speed up metabolism supplement can help you.