Metabolism And Supplements
The body is always burning calories. Whether the body is moving or at rest, the body is working. Genetics and lifestyle factors play a part in metabolic rates. Supplements can give the body the extra push needed to increase metabolism.
How does metabolism work?
Metabolism is the body’s ability to break down food into energy. The energy is used to keep all organs running and functioning properly. Poor nutrition will affect metabolism. The average person’s resting metabolic rate accounts for 60-75% of daily caloric burn. Every individual will have a natural set point for metabolism. Raising metabolism beyond the setpoint is difficult. Moving the number down is easy.
What is BMR?
Basal metabolic rate (BMR) is the energy the body needs to function at rest. Many external and internal factors can affect an individual’s BMR. Calories burned at rest are largely determined by genetics. Men often have higher BMR than women, and BMR declines with age. The energy the body needs to function decreases by 2% each decade, starting at age 20. Weight and BMR move in the same direction. A higher weight means a higher BMR. More muscle than fat leads to a higher BMR. Long-term dieting often lowers BMR and can have a reverse effect on weight loss. Individuals with a higher BMR can eat more and gain less.
A healthy lifestyle can increase metabolic rates. Sleep, nutrition, weight, and exercise will all affect metabolism. If life becomes too busy or that little extra boost is needed, supplements are a great place to start. The most common metabolic-boosting supplements include vitamin B, iron, magnesium, green tea extract, and acetyl-L-carnitine.
B vitamins help synthesize fats, proteins, and carbohydrates. Vitamin B helps turn food into energy. Common sources include beans, eggs, and whole grains.
Iron converts nutrients to energy and helps transport oxygen to the cells of the body. The more oxygen the cells have, the more fat the cells can burn. Common sources of iron include spinach, shellfish, lean meats, and beans.
Magnesium is essential for energy production and covers a wide range of enzyme reactions. Common sources of magnesium include nuts, leafy green vegetables, and seeds.
Green tea extract
Green tea decreases fat production and absorption. The supplement also increases fat oxidation.
Acetyl-L-carnitine affects mitochondrial function and energy production. Acetyl-L-carnitine burns fat, boosting performance and weight loss. Common sources of Acetyl-L-carnitine include meat and fish.
Everything from sleep to exercise to nutrition will affect metabolic rates. Food is the largest energy source for humans. Supplements such as iron and acetyl-L-carnitine can improve nutrition and increase metabolism. Patients should speak with a healthcare provider or pharmacist for supplement recommendations.