The New Year is the perfect time to kickstart your wellness journey, and if you’re looking to shed a few pounds or boost your metabolism, supplements can be a helpful addition to a healthy lifestyle. While they’re not a substitute for good nutrition and regular exercise—and many come with harmful downsides—the right supplements can give you an extra boost as you work towards your health goals.
But what are the best options out there? To find out, we spoke to Dietitian Dr. Krutika Nanavati. She shared her insights on some of the best metabolism-boosting supplements available, from protein powders to adaptogens. Find all of her expert advice below.
1. Protein Powders
Protein powders are a popular, convenient way to support muscle building—and they could even help you lose weight. “Protein powders are helpful,” says Nanavati, noting their ability to aid in muscle repair and keep you feeling full longer. However, she advises using them wisely. “Stick to reputable brands and prioritize real food when possible,” she says, pointing out that some powders may contain artificial sweeteners or heavy metals. Used correctly, though, they’re a great choice for anyone looking to supercharge their fitness and weight loss goals.
2. Chromium
One of the biggest roadblocks to your dream body is likely those pesky snack cravings. If this is the case, chromium could be your new best friend. "Chromium is helpful for stabilizing blood sugar, which can prevent those 'crash cravings,'" Nanavati explains. This supplement is particularly beneficial for those with mild blood sugar irregularities, helping to keep hunger and energy levels steady. Pairing it with regular strength training can amplify its effects and promote better insulin sensitivity.
3. Probiotics
Probiotics don’t just improve gut health—they can also play a role in fat loss when the right strains are used. "Strains like Lactobacillus gasseri and Bifidobacterium breve show the most promise for fat loss," Nanavati says. For the best results, she recommends combining these supplements with prebiotic fibers like inulin to nourish beneficial bacteria. "It's a simple but often overlooked combination that can amplify results," she tells us. Noted!
4. CLA (Conjugated Linoleic Acid)
CLA is a natural fat-burning supplement that can reduce fat storage and help you achieve your weight loss goals. "CLA has a fascinating mechanism: it can help reduce fat storage by interfering with fat deposition in cells," Nanavati explains. While supplements can be effective, it's best in larger doses. That's why she also suggests incorporating natural sources like grass-fed meats.
5. Caffeine
Caffeine is a tried-and-true metabolism booster. Yes, that means coffee can help you lose weight! In fact, according to Nanavati, "Caffeine is one of the few universally effective metabolism boosters." To maximize your fat burn, she recommends timing your intake strategically—such as before a workout—and pairing it with L-theanine to avoid the typical downsides, like jitters and cortisol spikes. Got it!
6. Adaptogens Like Ashwagandha
Stress is one commonly overlooked factor that could be standing in the way of your weight loss goals. Adaptogens like ashwagandha could help with that. "Ashwagandha helps normalize cortisol levels, which indirectly aids in weight management," Nanavati explains. By reducing the impact of chronic stress, ashwagandha supports better overall health—and could support a slimmer waistline.
Supplements are a Boost, Not a Replacement
While supplements can certainly be a great addition to your health regiment, Nanavati reminds us that they shouldn't be the end all, be all of your efforts. "Supplements should be seen as part of a toolbox," she says, emphasizing that diet, exercise, and stress management remain the foundation of long-term success. With the right combination of supplements and lifestyle changes, you’ll be making strides towards your New Year's Resolutions.
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