What Is Metabolism?
Metabolism is the process your body uses to convert food into energy. It involves a series of biochemical reactions where the macromolecules in food—carbohydrates, proteins, and fats—are broken down so your body can use them. Some people have a fast metabolism, which allows them to eat more calories and still maintain or lose weight easily. Others have a slower metabolism, making weight loss more challenging. Boosting your metabolism can help kick-start weight loss or help you maintain a healthy body weight.
Many people use the term “metabolism” interchangeably with “metabolic rate,” which is the number of calories your body burns over a period of time. Your basal metabolic rate (BMR) is the number of calories your body needs at rest to keep your blood circulating and perform basic functions like breathing. Certain vitamins, herbs, and supplements can alter your metabolic rate and are sometimes referred to as metabolism boosters.
What Is a Metabolism Booster?
A metabolism booster is a food, herb, or nutrient that increases your metabolic rate and stimulates thermogenesis—the process by which your body burns calories. By boosting your metabolic rate, you burn more calories. To lose weight, you need to burn more calories than you consume. Sometimes, these nutrients are concentrated into high-potency extracts to have a stronger effect. However, metabolism boosters are not magic solutions for weight loss and generally won’t help you lose weight unless you also follow a healthy diet and exercise plan.
What Are the Best Metabolism Boosters?
Many foods and supplements are promoted as metabolism boosters, but the evidence doesn’t always support the claims. Here are some of the most commonly mentioned metabolism boosters, with varying levels of research backing their effectiveness.
Caffeine
Do you start your day with a cup of coffee? It might also help your body burn fat. Research shows that caffeine can be an effective metabolism booster. A review of studies found that people who consumed 270 mg of caffeine daily (a cup of coffee contains about 95 mg) burned more calories than those who didn’t.
Green Tea
Green tea contains both caffeine and catechins—plant antioxidants that support thermogenesis and fat oxidation. Opinions on green tea’s metabolism-boosting effects are mixed. Some research suggests that green tea helps the body burn slightly more calories, while other studies indicate that it may help overweight and obese people lose weight, but the amount is clinically insignificant.
Capsaicin
Capsaicin is the compound that gives cayenne and other peppers their heat. Research shows that foods or supplements containing capsaicin may help your body burn more calories. Adding cayenne to your food might help you burn an extra 50 calories per day, which adds up to 350 extra calories per week. Eating spicy food can also help control your appetite. However, capsaicin won’t do all the work for you. If your diet is in check, you exercise regularly, and get enough sleep, capsaicin can be a helpful addition to your nutrition plan.
Resveratrol
Resveratrol, known for promoting heart health, is an antioxidant found in the skin of red grapes (and wine), as well as peanuts, blueberries, dark chocolate, and other foods. In animal studies, resveratrol altered blood sugar metabolism to mimic the effects of calorie restriction and helped animals lose weight. However, the science behind resveratrol’s effect on human metabolism is limited. One small study found that it did not increase metabolism in non-obese, non-diabetic, postmenopausal women. More research is needed to draw definitive conclusions.
Uva Ursi
Also known as bearberry, Arctostaphylos uva-ursi has been used by Native Americans and others for centuries as an herbal tonic for urinary tract health. Like a diuretic, uva ursi increases urine elimination, which might reduce bloating and water retention. However, losing water weight is not the same as losing fat. One study found that uva ursi had virtually no effect on metabolism or weight loss, yet it is still found in many metabolism-boosting supplements.
Green Coffee Bean
Scientists have studied unroasted green coffee beans, which contain caffeine, for their potential as a metabolism booster and weight loss supplement. In animal studies, green coffee bean extract (GCBE) discouraged fat accumulation. One study found that GCBE reversed fat accumulation and insulin resistance, but only in overweight patients. For study participants, taking 700 mcg to 1,050 mcg of green coffee bean extract lowered their total body fat and body mass index (BMI).
Gymnema
Popular in India for promoting balanced blood sugar levels, Gymnema sylvestre contains compounds that decrease the body’s absorption of sugar during digestion (its Hindi name means “destroyer of sugar”). One study found that Gymnema sped up the body’s ability to process fat and glucose. Researchers suggested it might promote normal metabolic and endocrine function in people who struggle to maintain balanced blood sugar.
Top Health Questions: How to Boost Your Metabolism
Understanding how to boost your metabolism can help you manage your weight more effectively. Incorporating metabolism-boosting foods and supplements into a balanced diet and exercise plan can support your overall health and weight management goals.
