Supplements to boost the metabolism
Dietary supplements can support your metabolism and your goal of achieving a healthy weight in a natural way. Here you will find selected products to help you on your way to healthy weight management.
Metabolic supplements for weight loss – is it possible?
A magic pill that gives you the figure you want in a healthy way and without side effects – many of us wish! Unfortunately, it's not quite that simple in reality. A low-calorie diet and more exercise are still the main focus. Here we explain how vitamins, minerals and co. can help you in your endeavours.
Metabolism & calories: What you need to know to lose weight
In order to burn calories, your body's energy metabolism has to be working well. But what exactly is this metabolism? And what are calories? Metabolism is the sum of all biochemical reactions that take place in the body. Energy metabolism is the term used to describe the processes that convert fats, proteins and carbohydrates (macronutrients) into cellular energy. Calories describe the amount of energy contained in a food. This energy is stored in the macronutrients and can either be burned in the body or stored as body mass. If you consume more calories than you burn, you will gain weight. Conversely, if you burn more calories than you consume, you will lose weight. A calorie deficit like this is the basis for successfully achieving your desired figure.
What do vitamins and other supplements have to do with metabolism?
Our bodies need enzymes to function: these are tiny helpers that convert one substance into another. And they need the support of micronutrients, such as vitamins, trace elements, etc. A whole range of micronutrients is important for energy metabolism to run at full speed!
Important vitamins and minerals for the metabolism
- Above all, B vitamins are important for energy metabolism. Seven representatives of this group ensure that everything runs smoothly: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 and B12. A balanced combination preparation containing these B vitamins is a good basis for achieving your ideal figure.
- Some representatives of the B vitamin group are also important for nerves and the psyche. This can be especially useful in a calorie deficit phase. Especially if you are a stress eater, B12 & Co. can serve you well here.
- Vitamin C also contributes to a good energy metabolism and is also important for collagen formation. In this context, it supports firm connective tissue on your weight loss journey. Therefore, it makes sense to integrate vitamin C into your supplement routine.
- Magnesium is at least as important for cellular energy metabolism.
- Coenzyme Q10 is also an essential factor in the energy metabolism of every single cell. It is a key molecule for the mitochondria, the cell's power plants.
All of these micronutrients can help you feel fitter! And that is an important factor in a diet: if you have more energy, you are much more likely to drag yourself to the gym or even learn to love going there. Exercise burns calories while also causing your muscles to grow. On the one hand, this has the effect of toning and shaping the body. In addition, a larger muscle mass results in a higher basal metabolic rate. This means that you will burn more calories even when you are at rest.
- Magnesium and vitamin D, by the way, ensure smooth muscle function.
Other plant compounds and nutrients that support weight loss
- Probiotics: Did you know that the trillions of bacteria in your gut affect your weight? Scientific studies show that the microbiome of lean and overweight individuals differs. Probiotics can help you lose weight by creating a healthy intestinal environment. Studies suggest that the bacteria can affect the hormonal response that mediates hunger and satiety. Find out exactly how this works and what else is worth knowing on this topic here:
- Green tea extract: the ingredients of green tea are thermogenic. This means that they can increase the body's energy consumption. The metabolism-boosting effect of green tea is particularly well known and appreciated in Asia.
- Proteins: these are macronutrients that keep us feeling fuller for longer than carbohydrates and fats. At the same time, they provide the muscles with the building blocks they need to grow. And more muscle mass means a higher basal metabolic rate. They also activate the metabolism and stabilise blood sugar levels.
- L-carnitine: This micronutrient ensures that fats are transported effectively to the mitochondria. These cell powerhouses burn fat to provide us with energy. Supplementing with L-carnitine can be useful for losing weight, especially in combination with a calorie deficit and a good amount of exercise. Carnitine is mainly found in red meat, which is why people who eat a low-meat or meat-free diet can particularly benefit from it.
- Bitter compounds: Bitter compounds have been used for a long time in various forms of traditional medicine. In Ayurveda, for example, the resin of the Indian myrrh is used as an appetite suppressant and to aid weight loss. The use of bitter substances for digestive complaints has been well studied. However, their effects on the regulation of hunger have only recently come to the attention of scientists. A study with bitter hops provides the first scientific evidence for what many people swear by: bitterness helps with ravenous hunger.
Which dietary supplements can help you lose weight?
The magic capsule that melts fat deposits without side effects has not yet been invented. Nonetheless, certain dietary supplements can be a good support on your weight loss journey. In summary, these can help:
- A well-balanced B-vitamin combination:
- Smooth energy metabolism
- Nerve and mental health support (especially helpful when stress causes you to keep reaching for the snacks)
- Magnesium for example in the form of a magnesium complex
- Performs many important functions in the body.
- Muscle contraction
- Energy metabolism
- Function of the nervous system and the psyche
- Green tea extract stimulates the metabolism.
- Certain probiotic bacteria can help you achieve your desired weight. The following in particular have been scientifically well studied:
- Lactobacillus plantarum
- Lactobacillus rhamnosus
- Lactobacillus gasseri
- Protein powder
- Delivers protein for the muscles
- Satiate
- Give power
- L-carnitine
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Ensures a smooth fat burning
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Is particularly effective in combination with sports.
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- Bitter drops and capsules with bitter substances can reduce the desire for sweets
Supplements to increase the metabolism
Green tea has a thermogenic effect and can therefore boost the burning of energy in the cells. Magnesium, B vitamins and coenzyme Q10 play a role in energy metabolism and a good L-carnitine supply is important for burning fat.
Dietary supplements that suppress appetite
- A good supply of protein helps you feel full. So make sure you include a sufficient amount of protein-rich foods in your meals, such as quark, legumes or meat. Protein powders for preparing shakes can also help you optimise your daily protein intake.
- Bitter substances can take away your desire for sweets. And it's true: science is now providing initial evidence for this.
- As already mentioned, certain probiotic strains can help you lose weight, as shown by scientific studies. One described mechanism of action is the effect on various hormones, such as leptin, which are involved in mediating the feeling of hunger and satiety.
Forms: tablets, capsules, drops, powders or shakes and drinks for losing weight?
The form in which the nutrients are supplied is not as important as what they contain.
There are a few things to consider when choosing the form in which the nutrients are supplied: tablets often contain a lot of additives, which is why it may make more sense to choose a capsule product. When buying capsules, it is worth opting for pure substances. Shakes are suitable for nutrients with a large volume. Look for natural ingredients! Unfortunately, many shakes contain artificial flavours and unnecessary additives. Bitter substances are available in capsule and drop form. According to current studies, the taste experience on the tongue does not appear to be the deciding factor. This is because bitter substance receptors are also found further along the digestive tract. So you can choose the form of administration according to your own preference.
Product tip for losing weight during the menopause
During the menopause, women often find themselves putting on a few extra pounds. This can be due to hormonal changes, which also lead to mood swings. More than a few women react to this by eating emotionally. Nutrifem Agnubalance® can have a positive influence on hormone balance during this special time and thus improve well-being.
Further reading
Kapoor, M. P. et al. 2017. Physiological effects of epigallocatechin-3- gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis. J Nutr Biochem. 43:1–10. https://pubmed.ncbi.nlm.nih.gov/27883924/
Maki, K. C. et al. 2009. Green tea catechin consumption enhances exerciseinduced abdominal fat loss in overweight and obese adults. J Nutr. 139(2):264–70. https://pubmed.ncbi.nlm.nih.gov/19074207/
Keller, U. 2011. Dietary proteins in obesity and in diabetes. Int J Vitam Nutr Res. Bd. 81(2-3):125-33. https://pubmed.ncbi.nlm.nih.gov/22139563/
Westerterp-Plantenga, M.S. et al. 2012. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. Bd. 108 Suppl 2:S105-12. https://pubmed.ncbi.nlm.nih.gov/23107521/
Gröber, U. Orthomolekulare Medizin. Ein Leitfaden für Apotheker und Ärzte, 3. Auflage. Stuttgart: Wissenschaftliche Verlagsgesellschaft, 2002.
Walker, E. et al. 2024. Gastrointestinal delivery of bitter hop extract reduces appetite and food cravings in healthy adult women undergoing acute fasting. Obes Pillars. 2024 Jun 20;11:100117 https://pubmed.ncbi.nlm.nih.gov/39071168/
Li, C-P. et al. 2024. The Role of Lactobacillus plantarum in Reducing Obesity and Inflammation: A Meta-Analysis. Int J Mol Sci. 2024 Jul 11;25(14):7608. https://pubmed.ncbi.nlm.nih.gov/39062848/
Mahboubi, M. 2019. Lactobacillus gasseri as a Functional Food and Its Role in Obesity. Int J Med Rev 2019 June;6(2):59-64
Schwiertz, A. et al. 2010. Microbiota and SCFA in lean and overweight healthy subjects. Obesity (Silver Spring). 2010 Jan;18(1):190-5. https://pubmed.ncbi.nlm.nih.gov/19498350/
Borgeraas, H. et al. 2018. Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2018 Feb;19(2):219-232.
Torres, B. et al. 2024. Use of probiotics in preventing and treating excess weight and obesity. A systematic review. Obes Sci Pract. 2024 Jun 19;10(3):e759. https://pubmed.ncbi.nlm.nih.gov/29047207/
Pagliai, G. et al. 2023. Effects of the probiotic Lactiplantibacillus plantarum IMC 510® on body composition, biochemical parameters, gut microbiota composition and function, and clinical symptoms of overweight/obese subjects. Front Nutr. 2023 Apr 11:10:1142527. https://pubmed.ncbi.nlm.nih.gov/37125045/
Abenavoli, L. et al. 2019. Gut Microbiota and Obesity: A Role for Probiotics. Nutrients. 2019 Nov 7;11(11):2690 https://pubmed.ncbi.nlm.nih.gov/31703257/
López-Almada, G. etal. 2024. Probiotic, Postbiotic, and Paraprobiotic Effects of Lactobacillus rhamnosus as a Modulator of Obesity-Associated Factors. Foods. 2024 Nov 5;13(22):3529. https://pubmed.ncbi.nlm.nih.gov/39593945/
Álvarez-Arraño, V. 2021. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021 Oct 17;13(10):3627. https://pubmed.ncbi.nlm.nih.gov/34684633/
Frequently asked questions about metabolism and weight loss
Green tea, which is particularly valued in Asia for its metabolism-boosting properties, can actually increase the body's energy consumption. This is a property known as ‘thermogenic’.
During weight loss, it makes sense to take nutrients that support energy metabolism. The main focus here is on B vitamins, magnesium and vitamin C. Protein powder, probiotics, L-carnitine, green tea extract and bitter substances can also provide support. Each supplement works in a different way. Combining the individual substances ensures all-round support.
On the way to achieving your desired figure, it makes sense to combine different nutrients to provide your body with optimal support from a variety of directions. The most important substances are: B vitamins, magnesium, protein powder, probiotics, L-carnitine, bitter substances and green tea extract.
L-carnitine is an important nutrient for burning fat: it channels fats into the cell's power plants, where they are then burned. In addition, all micronutrients that play a role in energy metabolism help. Above all, the B vitamins, vitamin C and magnesium.
The ingredients of green tea have a thermogenic effect. This means that they boost the metabolism and ensure that the body's energy consumption increases. In addition, many B vitamins, magnesium and vitamin C play a role in energy metabolism.
