11 Anti-Inflammatory Supplements That Can Boost Metabolism And Slow Down Signs Of Aging, Health Experts Say
1. Curcumin
If you're in the process of developing a new diet regimen for 2025, consider incorporating curcumin, a powerful anti-inflammatory, into your daily intake, according to medical professionals. Curcumin is a key ingredient found in the spice turmeric, renowned for its inflammation-fighting abilities. By integrating curcumin into a balanced nutritional plan, you can effectively diminish inflammation across various parts of your body.
Curcumin also have anti-aging benefits on the skin. Dr. Gretchen Frieling, Board-Certified Dermatopathologist, tells SheFinds: "Studies show that curcumin helps suppress harmful free radicals in the skin; it speeds up the healing of wounds by improving collagen’s role in repairing damage.”
2. Fish Oil
Why is fish oil considered crucial for aging and enhancing metabolism? The answer lies in its rich content of omega-3 fatty acids, particularly DHA and EPA. These essential fatty acids possess anti-inflammatory benefits that contribute to the longevity of collagen and elastin, thus maintaining skin elasticity and firmness over time. Additionally, they can help soothe various skin issues such as acne, psoriasis, and eczema.
Moreover, scientific research indicates that fish oil may play a role in boosting metabolic rate, leading to an increased number of calories burned each day. "Fish oil supplements contain Omega-3 fatty acids which have been linked to improved metabolic health and reduced inflammation, both of which will affect your ability to lose weight," Mary-Ellen Sabat, nutritionist and owner of BodyDesigns By Mary tells us.
3. Green Tea Extract
Green tea extract is rich in catechins, particularly epigallocatechin gallate (EGCG), and contains a moderate amount of caffeine. These compounds have been shown to increase energy expenditure and fat oxidation, contributing to a higher metabolic rate.
"Rich in antioxidants like EGCG, green tea extract helps to increase fat oxidation and boost metabolic rate. Clinical studies have shown that individuals taking green tea extract can increase calorie burning by about 4%," health expert Dr. Mark Anton says.
4. Caffeine
Caffeine has a thermogenic effect, which means it can increase the body's production of heat and energy expenditure. This boost in metabolic rate can lead to burning more calories throughout the day, even during periods of rest.
"Found in coffee, tea, and many weight loss supplements, caffeine can enhance metabolism by stimulating the central nervous system. It has been shown to increase metabolic rate by 3–11% and contribute to fat burning, especially during exercise," Anton notes.
5. Garcinia Cambogia
Anton says that "this tropical fruit extract contains hydroxycitric acid (HCA), which can inhibit an enzyme that the body uses to make fat. It can also reduce appetite, which may help lower calorie intake and support weight loss."
6. Conjugated Linoleic Acid (CLA)
"CLA is a type of fatty acid found in meat and dairy products. It is believed to reduce body fat by increasing fat breakdown and enhancing metabolic rate," he says. Anton adds that "research indicates that CLA supplementation can result in a modest reduction in body fat."
7. Glucomannan
Glucomannan is a water-soluble dietary fiber derived from the roots of the konjac plant (Amorphophallus konjac). Anton says, "This water-soluble dietary fiber expands in the stomach, promoting a feeling of fullness and reducing calorie intake. Studies have shown that it can aid in weight loss when used as part of a healthy diet."
8. L-Carnitine
L-carnitine is a naturally occurring amino acid derivative that plays a crucial role in energy metabolism, particularly in the transportation of fatty acids into the mitochondria, where they are oxidized to produce energy.
"This amino acid derivative helps transport fatty acids into the mitochondria, where they can be burned for energy. It has been associated with improved fat burning and increased energy expenditure during workouts," Anton says.
9. B-Complex Vitamin
Registered dietitian Juliana Tamayo RD, MS of Fitness Clone tells us that a B-complex vitamin is a fantastic option not only for your waistline, but also for your overall health. Ensuring you're getting enough B vitamins like thiamin (B1), pyridoxine (B6), folate (B9), and cobalamin (B12) in your diet is a crucial part of keeping your body as healthy as possible—and as it turns out, Tamayo says it can even improve your chances of shedding those extra pounds by giving your metabolism a boost (and it can also help hair growth).
"In most cases, vitamin B12 is the most important vitamin to supplement," Tamayo tells us. "It is particularly difficult for vegans and vegetarians to obtain this vitamin through diet." She notes that this vitamin is "directly related to cell metabolism and is needed for energy." Similarly, Thiamin (B1) is "directly essential for the conversion of carbohydrates into energy"; Pyridoxine (B6) is "essential for macronutrient metabolism"; and folate (B9) plays a role in cell metabolism.
10. Capsaicin
Capsaicin promotes fat oxidation, which is the breakdown of fat into energy. This helps reduce body fat by utilizing stored fat as a fuel source. "Capsaicin also has thermogenic properties, but it reduces appetite, thus making it easier to control calorie intake," Dr. Akanksha Kulkarni, certified nutritionist, says.
"This dual action makes it a valuable supplement for those looking to lose weight. Capsaicin can greatly help with weight management by suppressing hunger and increasing energy expenditure," she notes. "Apart from aiding in fat loss, capsaicin is anti-inflammatory and may enhance cardiovascular health. It generally aids in enhancing good blood circulation as well as reducing inflammation."
11. Probiotics
For those who experience "consistent stomach issues," Jesse Feder, RDN, CPT, (registered dietitian, nutritionist and personal trainer at My Crohns and Colitis Team) recommends probiotics, as they have been "shown to rebalance your gut microbiome to improve digestion, nutrient absorption, metabolism, and energy levels."
Lisa Richards, registered nutritionist and creator of The Candida Diet agrees, and explains that probiotics are available in supplement form through various methods and contain many of these same beneficial bacteria that "naturally occur, live, and even thrive in the body of healthy individuals." There are a myriad of products available containing a wide range of different bacterial strains, she suggests, "it is ideal to select the specific strain you need to address your unique situation."
The Bottom Line
Chronic inflammation and gut dysbiosis can lead to issues with weight loss. When the body is in an inflammatory state or the gut isn't balanced with good bacteria, Richards points out that this slows down many body processes, including metabolism. Inflammation can also lead to inaccurate numbers on the scale.
Richards adds that "reducing refined carbohydrates in the diet, even those found in healthy processed foods, can help to mitigate symptoms of chronic inflammation and weight loss issues."
With that said, she says "Lactobacillus rhamnosus, Lactobacillus Gasseri and Bifidobacterium infantis are three probiotic strains" shown to most effectively help with boosting metabolism. The more you know!