Photo: Zen Chung

What vitamins help boost metabolism?

B-12 is essential for the metabolism of proteins and fats . It needs B-6 and folate to work correctly. B-6 also helps metabolize protein. Thiamine helps the body metabolize fat, protein, and carbohydrates. ... 1. B vitamins B-12. biotin. folate. B-6. pantothenic acid or B-5. niacin or B-3. riboflavin or B-2. thiamine or B-1.

medicalnewstoday.com - The 5 best vitamins to boost metabolism - Medical News Today

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Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Metabolism is the process the body uses to break down food and nutrients for energy and to support different functions. What people eat, including vitamins and minerals, affects their metabolism. A faster metabolism burns calories more quickly than a slower one, making it less likely that a person will put on weight. A person’s metabolism naturally slows down as they age. Some vitamins and minerals may help keep the metabolism working effectively. While supplements can help, whole foods are the best source of vitamins and minerals. The five best vitamins and minerals for maintaining and boosting body functions, including metabolism, and supporting good weight control, are as follows: 1. B vitamins Share on Pinterest A variety of B vitamins are important for metabolism. The B vitamins play many essential roles in energy metabolism in the body. The B vitamins include: B-12

biotin

folate

B-6

pantothenic acid or B-5

niacin or B-3

riboflavin or B-2

thiamine or B-1 Deficiency in one of the B vitamins can affect other B vitamins, which can disrupt a person’s metabolism. B-12 is essential for the metabolism of proteins and fats . It needs B-6 and folate to work correctly. . It needs B-6 and folate to work correctly. B-6 also helps metabolize protein. Thiamine helps the body metabolize fat, protein, and carbohydrates. The ability to process fats, proteins, and carbohydrates is essential. A healthy metabolism ensures that the body uses these nutrients for energy rather than storing them as fat. People must regularly eat foods that contain B vitamins to meet their daily needs. Good choices of foods that contain B vitamins include: lean meats and seafood

whole grains, including barley and brown rice

dairy products

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eggs

some fruits, such as bananas, apples, grapes, and watermelon

nuts and seeds

some vegetables, including spinach, potatoes, and squash B-12 is present only in animal products, meaning vegetarians and vegans may have difficulty consuming enough of this vitamin. In addition to dairy products, the following foods may contain B-12: fortified plant-based milk

nutritional yeast

fortified breakfast cereals

meat substitutes

some spreads, such as Marmite

3. Calcium Following on from the above, emerging research further suggests calcium may be vital to a healthy metabolism and blood sugar control, as well as healthy bones. Some research from 2010 suggests that higher calcium intake combined with vitamin D can assist diet-related weight loss. An older study in 2007 found that a diet high in dairy calcium enhanced weight loss in people with type 2 diabetes. However, more recent research is needed to determine whether this is an effective weight loss strategy. While calcium supplements are available, it is best for people to get enough calcium from food sources first. Foods high in calcium are: milk

yogurt

fortified cereals

fortified orange juice

dark green, leafy vegetables

seeds

almonds

4. Iron Share on Pinterest Brown rice and tofu are good sources of iron. The body needs iron for healthy growth, development, and metabolism. Iron is also vital for correct cell functioning and the creation of some hormones. Iron is essential for carrying oxygen in red blood cells. The red blood cells carry oxygen to and from muscles and tissues in the body. If a person has low iron levels, they may not send enough oxygen to their muscles. Muscles that are low in oxygen cannot burn fat for fuel as well as they should. Low iron also interferes with optimum metabolism in the body. Sources of iron include: meat

beans

fortified cereals

brown rice

nuts

dark green, leafy vegetables

tofu and soybeans Although iron is vital, it is also toxic when consumed in high doses. People should, therefore, talk to a doctor or dietitian about whether they have an iron deficiency before they take supplements. 5. Magnesium Without magnesium, the chemical reactions that produce energy in the body cannot happen. This dependency means that magnesium is essential for metabolism and energy production. Magnesium is available in a wide variety of foods, including: nuts and seeds

legumes

spinach

bananas

salmon and halibut

whole grains

potatoes People can also take magnesium supplements but should speak to a doctor first, as they may have adverse effects in people with some underlying health conditions.

medicalnewstoday.com - The 5 best vitamins to boost metabolism - Medical News Today