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These Vitamins Can Help To Speed Up Your Metabolism

Having a fast metabolism makes it far easier to burn calories more efficiently and maintain a healthy weight. Unfortunately, not all of us are gifted with a naturally fast metabolism, which can make it easier for our weight to creep up. 


While working out regularly, eating healthy and drinking plenty of water are important for improving your metabolic rate, certain gaps in your nutrition could be the thing holding you back from pushing your body into a higher gear. 


So in this post, we’re going to share the vitamins and minerals that will help fill those nutritional gaps, which will help you burn more calories and keep the weight off. 

The 3 Vitamins That Can Help To Boost Your Metabolism

Vitamin B

Getting enough B vitamins ensures that the food we eat is consumed as an energy source and not stored in the body as fat, whether it’s healthy fats, carbohydrates or protein, Vitamin B helps metabolise all types of food. Being deficient in this vitamin can disrupt your metabolism and cause you to pile on the pounds. 

Recommended B vitamins intake

  • B1/Thiamin: 1mg for men, 0.8mg for women 
  • B2/Riboflavin: 1.3mg for men, 1.1mg for women 
  • B3/Niacin: 16.5mg for men, 13.2mg for women
  • B5/Pantothenic acid: No amount has been set in the UK
  • B6: 1.4mg a day for men, 1.2mg a day for women
  • B7/Biotin: 30mcg a day for men and women 
  • B9/Folate acid: 200mcg for men and women
  • B9: 200mcg for men and women, 400mcg up to 12 weeks pregnant
  • B12: 1.5mcg for men and women

Foods and supplements containing B vitamins

vitamin b drink

Foods that are rich in B vitamins include lean meats, whole grains, green leafy veg, beans, nuts, seeds and fruit. If you’re vegan, getting B12 is going to be tricky from your diet as it’s only found in meat, fish, eggs, dairy and some fortified soy products. That’s why we have a fantastic range of B12 products to give vegans the same chance to fill their nutritional gaps and rev up your metabolic rate. You can choose from our delicious drinks, tablets or spray which is ideal for when you’re on the go. 

Vitamin C

When you’re under a lot of stress, your body reacts by releasing a number of hormones, which includes cortisol. This hormone sends your body into fight, or flight mode, temporarily pausing regular bodily functions and slowing down your metabolism, leading to weight gain. The release of cortisol can also increase your appetite, making you crave your favourite junk foods. We all know that too much of this will give you a set of love handles. 

To combat stress and prevent slowing down your metabolism, include more vitamin C in your diet, as this is known to be an excellent mood and metabolism-boosting nutrient. 

Recommended vitamin C intake

Adults aged 19 to 64 should aim to get 40mg of vitamin C daily. 

Foods and supplements containing vitamin C

Fruit and veg are going to be your best friends when it comes to getting enough vit C. Fresh or frozen berries, citrus and broccoli will contain the most nutritional value. If you want to make things easy,  throw it all into a smoothie, which will be delicious while giving you that feel-good factor. 

If you want to make things even easier, give our vit C products a try. Our sparkling orange drinks are perfect when you’re out and about. We also have tablets which will help you maintain the same vit C levels every day. 

Vitamin D

While there’s not much research to suggest vitamin D has a direct impact on your metabolism, low levels of vit D is somewhat connected. 

Research from Newcastle University found that a deficiency in vitamin D can lead to low energy levels and muscle fatigue. This can reduce your motivation to workout or stick to your weight loss routine, which will have an effect on your metabolism over time. So it’s essential you get enough vit D to feel strong and energised enough. 

Recommended vitamin D intake

Adults should be consuming 10 micrograms of vitamin D daily. 

Foods and supplements containing vitamin D

vitamin d drink

The most effective way of getting more vit D is through sunlight. So when the sun is out, bring your shades and let your body absorb it naturally. 

On the other hand, you’re not always going to get enough vit D through sunlight, especially during the winter. But you can get some from the right foods, including fatty fish (salmon, mackerel and sardines), dairy products (eggs and milk) and mushrooms. 

Eating the right foods won’t always give you enough vit D either. So while you’re getting more sunlight and eating rich foods, we also recommend year-round supplementation as a method of ensuring yourself that you’re topped up. 

Our tasty and best-selling Mango & Passionfruit drink, effervescent tablets, regular tablets and spray will give you the helping hand you deserve. 

The 3 Minerals That Can Help To Boost Your Metabolism

Iron

When it comes to revving up your metabolism, iron cannot be ignored. Having a low iron level in the blood means there will be less oxygen transported to your muscles. This will hinder the fat burning process and interfere with your metabolic rate. 

Recommended Iron intake

Men aged 18 or over should be getting 8.7mg of iron daily. Women aged between 19-50 should be getting 14.8mg daily and women aged 50 and over need less at 8.7mg. 

Foods and supplements containing Iron

steak and chips

It’s relatively easy to get enough iron from red meat, liver, mixed beans, nuts, dried fruit and some fortified breakfast cereals. We also have a Multivits + Iron supplement that contains 14mg of iron, which will come in handy when you’re travelling or unable to eat enough iron rich foods. 

Magnesium

Our bodies are heavily reliant on having the right levels of magnesium to ensure that the chemical reactions taking place are helping our bodies produce energy. If we’re deficient, our metabolism and the process of energy production slows down. 

Recommended Magnesium intake

A healthy intake for men aged 19-64 is 300mg daily. Women the same age need slightly less at 270mg. 

Foods and supplements containing Magnesium

You can get your daily dose of magnesium from green leafy vegetables, wholegrain, avocados, oily fish, beans, lentils, nuts & seeds and the best one - dark chocolate! 

Calcium

Calcium provides a small increase in thermogenesis, which is our body's core temperature. This may boost our metabolism, helping our bodies to burn more fat. 

A study compared 63 overweight women undergoing a 15 week weight loss-program. The study found that the women who took 600mg of calcium twice a day saw a significant decrease in fat mass and body weight compared to those who didn’t. So for those looking to burn a few extra pounds and improve their metabolism, adding more calcium to your diet may be the missing piece of the puzzle. 

Recommended Calcium intake

Adults should be getting 700mg of calcium daily. 

Foods and supplements containing Calcium

While it’s easy to rely on a calcium supplement, we recommend that at least half of your calcium intake should come from your diet - as food should always come first!

You can get plenty of iron from dairy products (milk, yoghurt and cheese), but be careful if you’re lactose intolerant. You can also get iron from soybeans, dark leafy veg, orange juice, fortified cereals and even the all-time classic - baked beans. 

Summary

Having a slow metabolism can feel like a lifetime battle for some. It puts on the pounds and makes us more conscious about what we’re eating.

We don’t want you to feel that way. So with the right vitamins and minerals, you could be filling the nutritional gaps in your diet which could make a whole load of difference for putting your metabolism into a higher gear and burning more fat naturally. 

The 3 vitamins that can help boost your metabolism are: vitamin B, vitamin C and vitamin D.


The 3 minerals that can help boost your metabolism are: iron, magnesium and calcium. 

Remember that fitness and weight loss is a journey, not a sprint. Take it at a slow pace and you’re more likely to achieve consistent results. If you have any concerns about your health and diet, check in with your GP and for any product enquiries, email one of our team members and we’ll be more than happy to help @hello@getmorevits.com

Ready for your next read? Check out our interesting blog, where we explain why humans can’t produce vitamin C