Doctors Reveal The Best Supplements You Should Take To (Safely) Boost Your Metabolism And Weight Loss: B-Complex, Iron, More
March 2, 2025 by Marissa Matozzo
Supplements can aid in boosting metabolism and promoting weight loss through various mechanisms, but it’s essential to pair them with a balanced diet and regular physical activity for optimal effectiveness. Some supplements can help curb appetite and manage cravings, while others can enhance energy levels and increase fat burning.
Additionally, certain supplements can support gut health and improve digestion. With this in mind, we conducted thorough research and consulted with doctors, dietitians, and other health professionals. They recommended five supplements that can facilitate safe weight loss and enhance metabolism this spring.
The Best Supplements To (Safely) Speed Up Metabolism And Promote Weight Loss, According To Doctors
1. B-Complex
Vitamin B, a group of essential water-soluble nutrients, is instrumental in various metabolic processes within the body. While each B vitamin plays a distinct role, collectively, they contribute to energy production, efficient metabolism, and the breakdown of fats and carbohydrates.
Dr. Blen Tesfu, MD and General Practitioner, says, "B vitamins, such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin), are involved in various metabolic processes, including the breakdown of carbohydrates, fats, and proteins. A deficiency in these vitamins can potentially slow down metabolism, affecting weight management."
Jesse Feder, RDN, CPT, adds that B vitamins "are directly involved in our metabolism of food and therefore can help with faster weight loss, [so it's important] you are getting enough of them." This doesn't mean that B vitamins are the magic solution to weight loss or immune health, but making sure you're getting enough of them is essential for overall health and well-being.
2. Iron
Iron plays a crucial role in your body's ability to generate energy from nutrients and transport oxygen to your muscles. It also helps regulate the pathways within mitochondria that are essential for energy metabolism.
With increased energy levels, you might find it easier to engage in physical activities, potentially aiding in weight loss. Achieving a healthier weight can, in turn, enhance your iron levels and improve associated clinical markers.
This interconnected cycle underscores the importance of maintaining adequate iron levels for overall health and well-being. However, it's essential to check in with your doctor, as Dr. Peter Brukner tells us that "taking too much iron can lead to a problem called iron overload." He adds that "this condition is not good for the liver and other organs in the body and it also might cause issues with digestion, like constipation and stomach pain."
3. 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,” Dr. Krutika Nanavati, registered dietitian and nutritionist tells SheFinds, 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.
4. 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.
5. 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!
The Bottom Line
While supplements can certainly be a great addition to your health regimen, 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.