1. B1 or B-Complex Vitamins
If you've struggled with a slow metabolism, then you may want to consider incorporating a B-complex vitamin, or more specifically, B1, also known as thiamine, into your routine, as it's known to improve your metabolism.
"Like the other B vitamins, B1 is an essential nutrient that’s important in helping your body’s cells grow, develop, and function," wrote nurse and writer Marijke Vroomen Durning, RN, in her article, "Health Benefits Of Thiamine."
Durning further explained that B1 is great for "boosting energy production" and "helps break down the food you eat and converts it into energy."
It has also been known to be beneficial for diabetics, as some studies have shown that insulin levels in certain patients improved after they consistently took B1 vitamins.
2. Green Tea Extract
Green tea has been recognized as a beneficial ingredient for weight loss, as it is known to speed up metabolism, potentially decrease appetite, and is rich in powerful antioxidants. However, if you're not a fan of drinking green tea or aren't interested in the flavor, you can take it as a supplement.
"Green tea is thought to increase energy expenditure and fat oxidation and to reduce fat production and absorption," wrote health and pharmaceutical research analyst Jacquelyn Cafasso for Healthline.
Taking a green tea extract supplement is also a good idea for those trying to lose weight and could use an energy boost throughout the day, as it's a natural source of caffeine. Some health experts recommend taking a green tea extract supplement with meals to minimize any potential side effects.
3. Iron
You may have heard that having an iron deficiency can be quite dangerous, so you might've already looked into taking an iron supplement to avoid medical conditions like anemia. However, did you know that it can also provide additional benefits for weight loss?
When you're not getting enough iron, you tend to experience a significant dip in energy, which can slow down your metabolism and reduce your physical activity. However, when you have sufficient iron in your system, it can help your body burn fat.
In her article, Cafesso wrote that iron "helps carry oxygen to all of the cells in your body, including your muscles."
"This, in turn, helps them burn fat," she continued.
If you don't feel comfortable with taking an iron supplement, you can ensure you're getting enough of it in your system by eating iron-rich foods, many of which are great for losing weight. These foods include spinach, beans, lean meats, and other healthy options.
4. Magnesium
More people are beginning to take magnesium supplements, as they've been proven to help with a variety of health issues, like getting better sleep and lowering high blood pressure.
According to registered dietician Devineé Lingo, M.S., RDN, magnesium can "influence" bodily processes involved in weight loss. In her article for Health, Lingo wrote that magnesium can affect "how the intestines process dietary fats."
"When magnesium binds with fats, it forms what are known as soaps—compounds that the body can’t easily absorb," she continued.
"Therefore, less fat is digested and used for energy, helping to reduce caloric intake and support weight loss."
She also noted that magnesium can help manage blood sugar levels by enhancing the body's response to insulin.
5. Berberine
If you have heard of PCOS or Polycystic Ovarian Syndrome, you may have heard stories about how women with it often take berberine. Women with PCOS frequently have difficulty losing weight and often take berberine, as it can help lower blood sugar levels and increase the function of their metabolism.
"One of the supplement’s main functions is to trigger an important enzyme, AMPK (activated protein kinase), that controls your metabolism, the process in which your body turns what you eat and drink into energy," wrote dietician Alma Simmons, RDN, LD, for Ohio State University.
In her article, Simmons explains that the supplement can "slow down digestion and make you feel full sooner."
Simmons notes that while there are many benefits to taking berberine, it's "necessary" to make other dietary changes in your life, including eating more fiber and protein and getting enough nutrients throughout the day to truly make progress in your weight loss journey.
The Bottom Line
Unfortunately, there is no "magic pill" available that can be taken to shed stubborn weight in a short period of time. You should not expect to start taking one of these supplements and instantly begin losing a few pounds. It's all about taking them while eating well and getting an appropriate amount of exercise.
Additionally, if you have any concerns about taking these supplements or worry that they may interact with any of your medications, you should consult your doctor. Good luck!