If you’ve engaged in any form of weight loss literature in the past, the concept of a metabolism booster is likely to have come up.
Simply put, the faster your metabolism, the more calories that you burn and so many strive to incorporate diet and lifestyle changes to speed up the process.
Metabolism refers to the chemical reaction that transfers food into fuel. This process involves every cell in the body, ensuring that it has the energy it needs to move, breathe, circulate blood and repair – all the important stuff.
We all have different metabolic rates which can be affected by aspects out of control, be it sex or age. But it can also be influenced by physical activity, health status and body composition aka elements that we can alter by changing the food we eat, adding much-needed nutrients and incorporating more steps or heart rate-raising exercise into our routines.
Eating more protein can temporarily increase your metabolism, while turning up the heat on your favourite spicy dishes may also impact it. But, as explained by Board Certified Naturopathic Endocrinologist, Dr Jolene Brighten, “When people are talking about metabolism boosters, they're often referring to nutritional supplements”.
How do metabolism boosters work?
“Metabolism boosters work by supporting calorie conversion into energy and healthy muscle mass”, reveals Dr. Brighten. “Some also support sensitising the cells to insulin. Alpha lipoic acid is one example of a supplement that helps create energy from calories and generate energy within the muscle tissue. Alpha lipoic acid also helps with insulin sensitivity and regulating insulin production”.
Apple cider vinegar is often hailed as a miracle elixir but while there are still questions as to its effectiveness for weight loss, there are studies that show it helps manage blood sugar and is packed full of antioxidants to prevent cell damage.
Green tea is often dubbed a metabolism booster too as it contains caffeine and polyphenol catechins that led to “a significant reduction in weight and systolic blood pressure” according to a study published in the National Library of Medicine.
Curcumin, found in turmeric, has been shown in studies to increase the energy used by the body, increasing basal metabolic rate. This has similar properties to black pepper, while ginger improves digestion.
Do metabolism boosters work?
According to the endocrinologist, “While many of these can be effective, they should be layered on top of an effective lifestyle, exercise and nutrition plan”.
Are metabolism boosters safe?
“This really depends on which supplement is in question, the quality of the supplement and the dose”, stresses Dr Brighten. “Before beginning metabolism boosters or supplements of any kind, it is important to discuss with your doctor because certain medical conditions can put you at risk of having an adverse event. For example, if you have kidney disease, taking metabolism boosters by way of supplements could create a life-threatening condition”.
Do metabolism boosters help you lose weight?
“It is possible for metabolism boosters to help support someone’s weight loss plan that already includes proper nutrition and adequate exercise”, she says. “But on their own, metabolism boosters aren’t likely to give any weight loss benefit”.
What metabolism boosters do you recommend?
“One of the most effective ways to boost your metabolism is to get quality sleep. If you are supplementing with metabolism boosters and you want them to be effective, you need to ensure you’re getting restorative sleep”, Dr Brighten explains. “This is because poor quality sleep can result in higher levels of inflammation, disruption of key hormones involved in metabolism and can even make metabolism boosters ineffective. I recommend that people sleep in a dark, cool room and that they avoid electronics an hour before bedtime”. For this reason, look to supplements like magnesium or botanicals like lavender, chamomile and peppermint that support a sound slumber.
Please always consult your doctor or medical professional.
Shop the best metabolism boosters below
Artah Metabolic Fix
A blend of naturally occurring chemicals like chromium, alpha-lipoic acid, inositol, and TikTok favourite berberine, this supplement promises to support your metabolism, stabilise blood sugar and increase your energy levels.
Buy now £32.00, Artah
Thorne Metabolic Health
Calling on bergamot and curcumin extracts, Thorne’s Metabolic Health supplement is on hand to support healthy weight management. Two capsules daily, when agreed with a medical professional, are designed to optimise the process by breaking down fat and acting as an anti-inflammatory. It boasts antioxidant protection too and its calming properties prevent the production of the stress hormone cortisol that increases appetite.
Buy now £39.56, Healf
JSHealth Metabolism + Sugar Support Formula - 60 Tablets
This supplement from Aussie-born label JSHealth is one of the brand’s bestsellers around the world for supporting metabolism. It was created by the clinical nutritionist behind the label, Jessica Sepel, to balance blood sugar levels.
The tablets contain zinc as the star ingredient, which was selected for its ability to support the metabolic function of glucose, carbohydrates, lipids and proteins. This is enhanced by the inclusion of chromium, while the duo also have the added benefit of steadying blood glucose levels. The reviews are overwhelmingly positive with customers praising its ability to curb their sweet tooth and calm bloating.
Buy now £31.99, JSHealth
Heapwell Superfoods Japanese Matcha Green Tea Powder
Heapwell Superfoods offers everything green tea is most lauded for with some stylish packaging and impressive flavours at the same time. Sourcing its tea from Shizuoka, Japan, this Japanese Matcha Green Tea Powder is easy to mix with just about anything and promises a large boost of goodness in each mug.
Unlike most teas, with matcha, you're not drinking a tea-infused water-based concoction, you're actually consuming tea leaves in a powdered form. So if you're looking to get the most benefits from each spoonful, this is the best option.
Buy now £8.99, Amazon
The Nue Co DEBLOAT+
Best for: Bloating and GORD
The Nue Co has come up with a means to combat chronic bloating, gas, heartburn, indigestion and other symptoms associated with IBS - and fast. Cruelty-free, non-toxic and non-GMO, these capsules are made from a blend of multiple enzymes, liquorice root extract, as well as organic cinnamon, ginger and turmeric powders.
Though certainly pretty to look at, the DEBLOAT+ supplements walk the walk too. With over 70 reviews on the brand’s website heralding the success of these tiny, all-natural pills – their anti-inflammatory properties are clearly very real.
The 17 digestive enzymes packed into these supplements help to break down food and relieve IBS symptoms, particularly following the consumption of carbohydrates. Meanwhile, the trio of organic powders mentioned above are known for their anti-inflammatory properties.
Moreover, according to the brand, liquorice root has been used for centuries in Ayurvedic medicine, where it is believed to pacify “altered pitta”, reduce heartburn and heal ulcers. Sign us up.
Buy now £40.00, Cult Beauty
OTO CBD Sleep Drops - 1500mg CBD
CBD has been dubbed as a miracle ingredient and in oil form has been linked to benefits like preventing muscle soreness as well as aiding in sleep. This specially created formula from OTO should aid in your relaxation as part of your bedtime routine.
It has a soothing effect to put you to sleep and make sure you stay asleep throughout the night, ready and rearing to go in the morning. Alongside a high-quality form of the signature ingredient, there’s also soothing lavender, calming butterfly pea flower and antioxidant-rich fresh field mint - all of which are naturally derived to encourage a better balance of your sleep cycle. No drowsiness included.
Buy now £51.75, OTO
anatomē Reset, Relax + Sleep - 60 capsules
One of magnesium’s most enticing attributes is its ability to improve sleep quality by relaxing our bodies and brains. By resetting the mind and relaxing tense muscles,anantomē’s blend of minerals, amino acids and botanical extracts helps achieve peaceful and restorative sleep, and alleviates the twitching, tossing and turning that can be a problem for many of us as we settle into bed and begin recovery.
anantomē’s formula was created with those who have an active, hurried lifestyle in mind, as well as night owls who prefer to exercise in the evenings. The added botanical extracts of ashwagandha, chamomile, lavender and peppermint invigorate the body through restful sleep, increasing energy levels and balancing the mood.
It’s recommended to take three capsules a day, with the last just half an hour before bedtime for that helping hand to the land of nod.
Buy now £30.00, Anatome
Solgar Alpha Lipoic Acid 200 mg Vegetable Capsules
The ingredient flagged by Dr Jolene Brighten has been spotlit in this supplement from Solgar. The fatty acid-rich dietary add-on mimics what is found naturally in the body in one easily absorbed capsule that doubles down on antioxidant protection. It helps to regenerate glutathione production that shields cells from oxidative stress, while supporting the metabolism of sugar.
Buy now £17.99, Amazon
Nutravita Organic Turmeric 1440mg (High Strength) with Black Pepper & Ginger - 180
Harnessing the power of an organic form of turmeric, this supplement from the experts behind Nutravita is a high-strength formula. The label has created the ingredient line-up with a team of pharmacologists, chemists and research scientists using premium components. This includes the named turmeric but also ginger and black pepper.
These elements work to improve metabolic function in unique ways. Turmeric is said to increase bile production in the stomach, while ginger enhances calorie burn and is an anti-inflammatory and black pepper may improve fat breaking down in the body.
Buy now £15.99, Amazon
Nutrition Geeks Turmeric Tablets 2000 mg with Black Pepper & Ginger
Curcumin has an interesting effect on the body. When consumed, it has a therapeutic effect, increasing body temperature and thus burning calories as well as lowering blood glucose and lipid levels and reducing inflammation and oxidative stress. It is packaged up in this supplement in a high-strength extract - 95 per cent - and set alongside ginger and black pepper. This is all while remaining relatively tasty to slip easily into your diet.
Buy now £6.99, Amazon
Manuka Doctor Apple cider vinegar with manuka honey, turmeric and long pepper 500ml
Twice the price but twice as nice. Though Manuka Doctor’s signature apple cider vinegar may be expensive, it’s packed with additional health-boosting ingredients including the eponymous liquid gold, manuka honey.
The 500ml bottle is “with the mother” vinegar - which means the existing mother bacteria hasn’t been killed in pasteurisation. With a whopping 67 per cent New Zealand manuka honey, 30 per cent organic turmeric and one per cent organic long pepper, there won’t be too much kick, but you’ll certainly have a spring in your step.
Buy now £19.99, Selfridges
Braggs Apple Cider Vinegar
Delicious in dressings, as a drink or simply drizzled over certain foods, Braggs’ vinegar is full of zesty flavour and natural goodness. It’s made from the finest organic apples and contains ‘mother’, providing a wholesome vinegar with health benefits like improving cardiovascular health and aiding digestion.
Buy now £6.99, Amazon
