Metabolic boosters are nutrition supplements that claim to increase metabolism and energy production, or burn fat. They are also referred to as thermogenic aids. In the past, many metabolic boosters contained ephedra, but since the ban of this substance by the U.S. Food and Drug Administration (FDA) in 2004, a variety of different substances with various health claims have popped up in dietary supplements.
Many products that claim to be metabolic boosters contain large amounts of caffeine as the main ingredient. They might also include guarana or guarana seed extract. In addition, green tea extract is becoming a popular product to increase metabolism for weight loss. Supplements often also contain other herbal extracts such as bitter orange or ginger root, which are claimed to suppress appetite.
Currently, very little research supports the effectiveness of metabolic-boosting supplements. While isolated studies might point to the potential for these products to aid in weight loss, no data is available for support of their long-term effectiveness. In addition, the safety of the consumption of many products has not been established. Some supplements such as chromium picolinate, once thought to aid in fat loss and muscle gain, have been proven ineffective according to the American College of Sports Medicine (ACSM). Human growth hormone, popular for its ability to build muscle mass in patients suffering from degenerative diseases, has not been proven effective for over-the-counter use in supplement form, according the Mayo Clinic.
What to Look for
While it can be tempting to pop a pill for a quick fix, there are natural ways to increase metabolism. According to the ACSM, exercise produces an elevated metabolism rate that continues after a workout is completed. While the extent of the elevation depends on the type and intensity of the workout, a vigorous exercise session can boost metabolism.
Eating regularly can also keep the metabolism elevated. Consider spreading food intake throughout the day, breaking it into five to six small meals. Fuel the body every few hours with a balance of lean protein, whole grains, fruits, vegetables and healthy fats. It takes energy to process and digest the foods. This keeps the body burning calories throughout the day.
Common Pitfalls
Steer clear of any supplement that claims to contain ephedra, pseudoephedrine or ma huang. This ingredient was banned by the FDA in 2004 because ephedra raises blood pressure and stresses the cardiovascular system, which can result in heart attack or stroke.
Before taking a metabolic-boosting supplement, keep in mind that the FDA does not regulate these products. According to the Dietary Supplement Health and Education Act of 1994, manufacturers are responsible for the safety of their products and the validity of the ingredients listed in the product. The FDA will step in and evaluate a product only if adverse events such as injury or death are reported; otherwise, the agency does not review or approve dietary supplements on the market.
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