Boost your metabolism: these vitamins, tips & products can help

A healthy metabolism helps to ensure that every cell in the body is supplied with everything it needs. It is also the job of the metabolism to remove waste products and toxins. As it is so important, the question arises: how can the metabolism be boosted so that it can fulfil all its functions? This article has the answer.

What is metabolism and what types of metabolism are there?

If you want to boost your metabolism, you should first consider what metabolism actually is and what it is good for. In fact, there is no single metabolism. Rather, there are several processes that lead to substances being utilised, rebuilt or broken down in the body. This provides the body with nutrients and keeps it healthy.

Metabolism can be roughly divided into two types:

– Building metabolism: In this process, the body breaks down old or diseased cells and builds new, healthy ones. Enzymes, antibodies or hormones are produced.

– Energy metabolism or cellular respiration: This type of metabolism produces energy in the cell for various processes in the body. Energy is produced through the breakdown of enzymes.

Food as the starting point for metabolism

All metabolic processes can only take place if the body is supplied with sufficient food. This is digested and broken down. It enters the intestine as small particles and from there into the bloodstream so that it can find its way into the cells. This allows nutrients, among other things, to be optimally absorbed and utilised.

The energy produced during cellular respiration is required for various processes. The basic functions of the body require energy, but digestion and activities also require energy.

If you eat more than your body needs, it builds up energy reserves. This process can also lead to weight gain. On the other hand, this process can also be utilised to lose weight: If you eat less than your body needs, you can lose weight.

What does it mean to boost your metabolism?

If you want to boost your metabolism, the aim is to increase your energy consumption. A simple way to do this is through activities such as walking, cycling, running or other forms of sport.

However, exercise is not the only way to boost your metabolism. It works particularly well when the body is able to work efficiently with what it receives from food. If the body can utilise proteins, fats and carbohydrates well, fat burning is stimulated. The metabolism is activated, so to speak.

Incidentally, metabolism varies greatly from person to person. Factors such as gender, age, diet and sleep influence the individual metabolism. This is why many people over 40 find it more difficult to boost their metabolism and lose weight.

Why should you boost your metabolism?

There are good reasons why it is worth boosting your metabolism. First of all, anyone who wants to lose weight is interested in boosting their metabolism. This is because an active metabolism also boosts intestinal activity and allows more calories to be burned. This in turn can result in a slim figure.

A healthy metabolism also contributes to general well-being. Some people also want to boost their metabolism to detoxify the body. Toxins and waste products can be removed from the body more quickly. This promotes general health.

Boost your metabolism: 4 tips

There are a few diet and lifestyle tips that can boost your metabolism. These methods boost fat and energy metabolism, which can have many positive effects.

1. Get enough sleep

Sleep is the be-all and end-all for many processes in the human body. It is also crucial for metabolic activity. This is because muscles are regenerated and hormones are released during sleep. This regulates satiety and hunger. Those who do not sleep enough or well run the risk of producing more ghrelin. This is a hormone that stimulates the appetite. A lack of sleep can therefore favour obesity.

2. Plenty of exercise

If you exercise a lot, you increase your body’s basal metabolic rate and build muscle at the same time. Workouts such as HIIT (high-intensity interval training) in particular can boost the metabolism. The so-called “afterburn effect” is extremely pronounced here. This means that the metabolism remains elevated even a few hours after exercise. If you want to stimulate your metabolism in the long term, you should integrate as many exercise sessions as possible into your daily routine.

3. High fluid intake

The basal metabolic rate also increases with a high fluid intake. An adult should drink at least 1.5 litres of water or unsweetened tea every day. Cold water is particularly effective, as the body has to expend additional energy to warm it up to body temperature. Green tea is particularly suitable. This favours the conversion of fat.

4. Protein-rich diet

Proteins accelerate the burning of fat and can therefore effectively boost the metabolism. This is because proteins force the body to break down excess fat. The effect is even stronger if the intake of carbohydrates is reduced at the same time.

Boost your metabolism with these foods

In general, a balanced diet is recommended if you want to stimulate your metabolism in the long term. A nutrition plan including recipes can help you to avoid ready meals and provide your body with the nutrients it needs.

However, there are also foods that can be consumed specifically to stimulate the metabolism:

– Caffeinated drinks such as coffee, green tea or oolong tea

– Dark chocolate

– Proteins such as pulses, tofu, tempeh, egg, fish and meat

– Spices such as turmeric, cinnamon, pepper and oregano

Chilli can also boost the metabolism. This is because chilli contains capsaicin. This substance activates heat production and therefore also energy consumption. This in turn stimulates the nervous system and revs up the metabolism.

Dietary supplements for an accelerated metabolism

Are there also certain products that can stimulate the metabolism? Vitamins, minerals and other nutrients do indeed play an important role in a normal metabolism. However, it should be noted that dietary supplements should always be taken as a supplement to a balanced diet. It does not help to simply swallow tablets to boost the metabolism. Rather, a combination of different factors is advisable, whereby supplements can have a supporting effect.

The quality of food supplements is also crucial. Kingnature only offers high-quality supplements of natural origin that can be easily absorbed and utilised by the body.

Vitamin C

Vitamin C performs numerous tasks relating to the human metabolism. It helps with immune defence, blood clotting and growth. Vitamin C can also regulate the iron balance and acts as an antioxidant. Antioxidants can neutralise free radicals, which can be caused by metabolic processes, among other things.

B vitamins

Choline is particularly important for the metabolism. It is one of the vitamins and is also known as vitamin B4. Alongside vitamin B3 (niacin), it is essential for many metabolic processes. Vitamin B6 is also essential, as it regulates amino acid metabolism together with choline.

Another important B vitamin for the metabolism is vitamin B7 (biotin). It promotes protein and fat metabolism in particular. It is also involved in gluconeogenesis.

Chromium

Chromium belongs to the minerals and has the task of regulating blood sugar. It is therefore responsible for carbohydrate metabolism. However, the fat metabolism also needs chromium. It lowers the bad LDL cholesterol and increases the good HDL cholesterol.

Zinc

Many enzymes need zinc to be able to develop their effect in the body. The body therefore needs zinc so that proteins, carbohydrates and fats can be broken down and utilised as a source of energy.

Calcium

Calcium is said to boost the metabolism and promote weight loss. This is because the mineral slows down the build-up of fat. If you take in too little calcium, more of it flows into the fat cells. If you compensate for a calcium deficiency, your metabolism can function properly again.

Iron

Iron is a trace element. This means that the body needs comparatively little of it. However, this does not mean that it is less important for the metabolism. In fact, it is very effective: iron promotes oxygen transport, the absorption of oxygen and various cell functions. The entire energy metabolism is therefore dependent on a sufficient supply of iron.

Factors that slow down the metabolism

A slow metabolism can have many causes. In most cases, it is our own lifestyle that is responsible. A lack of the vitamins and minerals mentioned can also have a corresponding effect. The following factors also have a negative effect:

– Too little exercise

– Low fluid intake

– Consumption of ready meals or fast food: These foods contain many empty calories, are only filling for a short time and have a high calorie density. As a result, fat deposits build up and the fat metabolism slows down.

– Irregular meals

– Alcohol: As it slows down the digestive enzymes, it slows down the fat metabolism and inhibits muscle building.

– Sugar: Consuming sugar increases blood sugar levels, which causes the pancreas to release insulin and slows down fat burning.

– Diets: Reducing the calories you consume slows down your metabolism in the long term. Starving yourself is therefore the worst thing you can do when dieting.

However, it is not only lifestyle that can be responsible for a slowed metabolism. Certain illnesses such as hypothyroidism or diabetes can also be the cause. Therefore, if you have symptoms that cannot be reduced by a healthy lifestyle and a balanced diet, you should consult a doctor if in doubt.

Some medications slow down the metabolism. Beta-blockers and psychotropic drugs are among them. However, this is no reason to simply stop taking them. Instead, you should talk to the doctor treating you.

Conclusion

Metabolism is a complex and very important process for the body. It is worth boosting your metabolism for various reasons. This works best with a healthy lifestyle and a balanced diet. Taking certain dietary supplements can also help. If the metabolism is still slowed down despite all these factors, it is advisable to talk to a doctor. In a few cases, a slow metabolism hides a disease.