Boosting your metabolism and slimming down often go hand in hand, as a faster metabolism can help your body burn more calories and fat more efficiently. While maintaining a balanced diet and regular exercise routine are key to achieving these goals, some supplements can also provide an extra boost. These supplements can help enhance metabolic rates, increase energy levels, and support fat loss.
We checked in with Dr. Akanksha Kulkarni, a certified nutritionist, and Dr. Mark Anton to learn about six of the most effective supplements to take because they can help speed up your metabolism and help you slim down. They revealed that green tea extract, caffeine, capsaicin, L-carnitine, probiotics, and garcinia cambogia are the ones to take.
1. Green tea extract
The catechins in green tea extract, especially EGCG (epigallocatechin gallate), can increase the rate at which your body burns fat, particularly during exercise. This process, known as fat oxidation, helps reduce body fat.
"The green tea extract is very popular because it has high levels of antioxidants, particularly a compound called epigallocatechin gallate (EGCG). These significant ingredients are thought to boost fat burning and thermogenesis, a process that increases calories burned. Green tea extract helps to speed up your metabolism naturally and help you lose weight," Kulkarni says.
2. Caffeine
Kulkarni says, "Caffeine increases the levels of adrenaline, thus mobilizing fat from fat tissues for energy. Through this mechanism, it can contribute significantly to weight control when coupled with a healthy lifestyle. Moderate consumption of caffeine may help you burn more calories and lose some excess weight."
She further adds that "caffeine is also associated with improved exercise capabilities by increasing endurance and lowering perceived exertion. So you will be able to do even more strenuous exercises, contributing even more to your journey of losing weight."
3. 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. 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."
4. L-Carnitine
Kulkarni states that L-carnitine plays a crucial role in energy production by transporting fatty acids into the mitochondria, where they are oxidized for fuel. This process enhances fat burning and supports weight loss. Proper fatty acid metabolism, facilitated by L-carnitine, helps the body efficiently burn fats and generate energy.
She further adds, "Taking supplements with L-carnitine will help you burn more fats and make you feel energetic at once."
5. Probiotics
Probiotics enhance the balance of the gut microbiota, promoting better digestion and nutrient absorption. Efficient digestion means the body can more effectively process and utilize nutrients, which can boost metabolic function.
She notes that "a healthy digestive microbial community can influence hormones that have an effect on appetite as well as fat storage, which means it is easier to maintain a particular weight. They improve metabolism and lower inflammation by maintaining balanced gut flora."
Kulkarni says, "For instance, including probiotics in your diet will improve gut health and assist in weight management. Probiotics do have additional advantages apart from helping with shedding some pounds; they enhance general digestive tract health, encourage self-defense mechanisms, and lower the risk of certain illnesses, making them a crucial addition to any wellness routine."
6. 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."
