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Vitamins and Minerals That Boost Metabolism

Updated On Nov 01, 2020

Boosting metabolism - Metabolism plays a very important part in ensuring the food that we eat is utilized by the body. When metabolism rate is good, the body can efficiently use the energy available from food. On the contrary, when the rate is slow, chances are high that calories from food get deposited as undesirable fat. 

Vitamins and Minerals help in faster metabolism, to an extent. This makes them a good choice for including in our diet. Foods rich in these vitamins and minerals can help provide us with our requirement. There are supplements, as well, which fill the need, in case our diet is deficient in vitamins and minerals.

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Vitamins That Boost Your Metabolism

Our diet should include foods that provide us with different types of Vitamins like B, C and D. 

  • Vitamin B: Vitamin B helps the body in metabolizing carbohydrates, fats and proteins. Vitamin B is subdivided as B1, B2, B6, B12 etc. which serve different purposes in aiding metabolism.Foods rich in Vitamin B are beans, whole-grains, lean meat, potatoes, spinach. B 12 is usually found in animal-based products hence people on vegetarian diets need to pay attention. B complex supplements help provide necessary Vitamin B for the human body.
  • Vitamin D: While the exact role of Vitamin D in weight loss is still not clear, recent studies have found evidence of reduced Vitamin D in people suffering from obesity and high blood sugar. Thus, Vitamin D is also recommended as a dietary supplement as it is difficult to obtain an adequate amount of it from food. Sunlight is considered a good source, though.
  • Vitamin C: Vitamin C reduces oxidative stress which improves metabolism, according to some studies. Citrus fruits like lemons, oranges and tomatoes are considered good sources of foods rich in Vitamin C.

Minerals Which Boost Your Metabolism

Certain minerals have also been found helpful in improving metabolic rates.

  • Calcium: Studies suggest that Calcium helps in blood sugar regulation, it also increases core body temperature slightly which helps in burning fats faster. Dairy products and nuts like almonds are good source of Calcium.
  • Iron: Iron is responsible for oxygen transport to the muscles which are responsible for burning fat. Low Iron content, also known as Anaemia, can cause fatigue due to low energy levels. Foods like spinach, beans, lean meat etc. are good sources. According to some studies, Iron from meat is better absorbed by the human body. Iron supplements can be had, additionally. In case of constipation due to consumption of iron supplements, food rich in fibre should also be included in the diet.
  • Magnesium: Magnesium is considered an important catalyst for many chemical reactions in the body. It is thus essential to include Magnesium in our diet. Foods like potatoes, green vegetables, nuts are considered good sources. Care should be taken against over consumption of Magnesium as it can lead to side effects in the circulatory and nervous systems.

Read here: Diabetes Types and Treatments Explained


Food and Nutrition research provides valuable information regarding the role of nutrients and their availability in foods and supplements. Nutritionists suggest including fruits, vegetables, nuts, dairy and meat, that naturally provide essential vitamins and minerals, instead of over-dependence on supplements. However, a disciplined diet and exercise routine are usually considered as the best ways of regulating metabolism.

Disclaimer: This article is issued in general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.

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