Exploring supplements to enhance metabolism and accelerate weight loss has become a popular topic in the health and wellness world. While a healthy diet and regular exercise remain fundamental for weight management, certain supplements are believed to support metabolic processes and aid in shedding excess pounds.
We checked in with Dr. Mark Anton to learn about six supplements to take if you want to rev up your metabolism and shed weight faster. He revealed that green tea extract, caffeine, Garcinia Cambogia, conjugated linoleic acid (CLA), glucomannan, and L-carnitine are the ones to consider. Read on to find out more.
1. 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%," Anton says.
2. 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.
3. 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."
4. 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."
5. 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."
6. 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.
