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Strongest Vitamins That Boost Metabolism

Metabolism is the conversion of food into fuel and the efficiency of that conversion. Whether a body metabolizes quickly or slowly can determine weight loss or weight gain and is based largely on what we eat. A balanced diet includes the vitamins necessary to fuel our bodies effectively and to metabolize efficiently.

  1. B Vitamins

    • A diet low in the B vitamins can result in weight gain and fatigue because this group of vitamins is vital in promoting metabolism.
      B vitamins include B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B12 (cobalamin).
      B1 is needed by every cell in the body, and its function includes improving circulation, increasing cognitive ability and brain function, and boosting intestinal, heart and stomach muscle tone. B1 also works as an antioxidant that helps offset the effects of aging, alcohol use and smoking. Sources include liver, nuts, yeast and fortified breads.
      B2, which is found in cheese, milk, dark green vegetables, fish and liver, is useful in energy production, as well as in metabolizing fats and amino acids. Also known as riboflavin, this vitamin may also be useful in treating migraines.
      B3, or niacin, helps with the metabolism of fats, carbohydrates and proteins, and it also helps rid the body of toxins. Niacin is naturally present in fish, dairy products, bread, meat, potatoes, carrots, peanuts, tomatoes and chicken.
      B6 metabolizes amino acids as it also helps the body break down fats, carbohydrates and protein. It is naturally found in eggs, whole grains, fish, meat, bananas and cereals.
      And finally, B12 is necessary for the production of red and white blood cells. Food sources include tuna, eggs, cottage cheese, liver and yogurt.

    Magnesium

    • The mineral magnesium is necessary for efficient metabolism and protein synthesis, and it also helps maintain healthy bones, muscles and nerves. It is found naturally in a variety of foods, including green vegetables like spinach, as well as soybeans, legumes, whole-grain cereals and nuts (almonds, cashews and pine nuts).

    Biotin

    • Biotin plays an important role in metabolizing protein, carbohydrates and fats. Sources of biotin include egg yolks, oysters, oatmeal, mushrooms, wheat germ, bananas, peanuts and organ meats. Biotin is also beneficial in the function of sweat glands, nerve tissue and blood cells.

    Folic Acid/Folate

    • Folic acid (found naturally in foods) and folate (used in supplements and in fortified products) is promoted greatly among pregnant women and women of childbearing age because it helps prevent a variety of birth defects. But everyone--men and women--benefit from folic acid's role in boosting metabolism. Folic acid is naturally available in leafy green vegetables, beans, fortified breads and cereals and certain fruits, including bananas, lemons and melons. If you are taking a daily supplement, the recommended dosage of folic acid is 1,000 mcg.

    Warning

    • Eating a diet rich in vitamins and minerals will help maintain a healthy metabolism, but you can also boost your body's fuel-burning by eating more often throughout the day. Incorporate snacks of high-protein, low-calorie foods into your daily diet to rev up your metabolism, as eating more often keeps your metabolism operating at a higher rate.

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