Metabolism is a set of chemical processes that occur to convert food into energy. Energy is needed even when you rest, for functions such as blood circulation, respiration, cell reproduction and repair. A slow metabolism is rare and is usually not what causes overweight or obesity. It is unclear whether boosting your metabolism leads to weight loss, but there is research that shows some vitamins and herbs may help.
Basal Metabolic Rate
Your basal metabolic rate, or BMR, is the amount of energy, or calories, used for basic bodily functions, such as breathing and circulating blood. Your BMR is affected by several factors: your sex -- if you're a woman, you have more body fat and burn less calories than a man who has more muscle mass; your body size -- if you have a large body or have more muscle mass, you will burn more calories; your age -- as you get older, your muscle mass decreases and you burn fewer calories.
Vitamin B-12
Vitamins play a key role in metabolizing your food, especially the B vitamins. Amongs the most important is vitamin B-12, according to Dr. Manny Alvarez. A deficiency in vitamin B-12 may cause fatigue and anemia, among other symptoms. Supplementing with vitamin B-12 may help boost your metabolism by addressing a low BMR caused by a deficiency. The recommended dietary allowance for vitamin B-12 is 2.4 micrograms per day. Consult with your doctor before beginning any vitamin or herbal regimen.
Vitamin C
For young people and those approaching middle age, vitamin C, a powerful antioxidant, may help increase your metabolism. Vitamin C is responsible for transporting fat into the mitochondria of the cells for energy production. Oxidative stress increases with age and impairs the burning of fat. Vitamin C has a positive outcome on oxidative stress. The RDA for vitamin C is 75 to 90 mg per day.
Green Tea
Your body stores fat when your calorie intake exceeds the amount of calories you burn. Drinking three to four cups of green tea every day may help give your metabolism a boost in burning body fat by way of the antioxidant called catechin. Catechin is found in green tea and belongs to the category of flavinoids which are phenolic antioxidants. Green tea may also help lower blood pressure by reducing the amount of starches absorbed by your body and it has shown promise in fighting some cancers, according to the University of Massachusetts Lowell.
References
- MayoClinic.com: Slow metabolism: Is it to Blame for Weight Gain?; Donald Hensrud, M.D.
- MayoClinic.com: Metabolism: What's the Best Way to Boost it?; Katherine Zeratsky, R.D., L.D.
- Ask Dr. Manny: 3 Ways to Boost Your Metabolism; Christine Buske; January 2011
- Linus Pauling Institute: Vitamins
- University of Massachusetts: Green Tea Program: Background
- University of Maryland Medical Center: Green Tea
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