Metabolism
Support an efficient, active metabolism.
Metabolic rate is mostly set by muscle mass, activity, and genetics. These cofactors offer modest support alongside those levers, not a shortcut.
What to look for
Cofactors that support an efficient metabolism.
What the research supports
Recommended supplements
- Green tea extractCatechins with caffeine slightly increase energy expenditure and fat oxidation, per meta-analysis — a small addition to diet and activity.
- B-ComplexB vitamins are cofactors in turning food into energy; supplementing helps mainly when intake is low.
- ChromiumInvolved in insulin action; evidence is mixed, with the clearest glucose benefit in people who already have diabetes.
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Things to keep in mind
No supplement meaningfully 'speeds up' metabolism on its own — strength training and protein do more. Keep concentrated green tea extract to sensible doses.
Educational information only. These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any supplement.
References
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Hursel R, Viechtbauer W, Dulloo AG, et al. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. Obes Rev. 2011;12(7):e573-e581. View study →Note: The increase in calorie burn is small; catechins and caffeine work together, and the effect is a modest addition to diet and activity.
- Suksomboon N, Poolsup N, Yuwanakorn A. Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes. J Clin Pharm Ther. 2014;39(3):292-306. View study →Note: Results are mixed; the most consistent benefit is a modest improvement in blood sugar among people who already have diabetes.
- Xie W, Su F, Wang G, et al. Glucose-lowering effect of berberine on type 2 diabetes: A systematic review and meta-analysis. Front Pharmacol. 2022;13:1015045. View study →