1. Arm Yourself with Knowledge
We have
stressed that the first and best things you can do to improve your
metabolism are to improve your overall health, nourish your body with
ideal proportions of a variety of healthy food choices, and lead an
active life that includes regular aerobic exercise. Once you have taken
these steps, you may want to explore other supplements that can provide
additional nutrients to your body as well as short-term and long-term
health and metabolism benefits with very little effort. However, David
Grotto, RD, a spokesperson for the American Dietetic Association, warns,
“Supplements can enhance a diet where there are shortfalls, but a
handful of vitamin, mineral, or other dietary supplements can never take
the place of a healthy diet.”
Please note that just because a supplement is labeled natural or herbal does
not mean that it’s inherently safe. Be sure to consult your physician
before starting, or radically changing, any physical, nutritional, or
supplemental regimen. Some supplements may interact with other
medications or other supplements, and some may be dangerous if you take
too many.
2. Take Fish Oil Capsules
Over the years, fish oil
has been touted to help with a myriad of medical problems—including
protecting the body from the onset of Parkinson’s and schizophrenia—but
what is very exciting is its ability (because of the high levels of
omega-3 it contains) to lower the body’s cholesterol levels, reduce
overall blood pressure, and keep you full for longer. There is also
recent evidence from the International Journal of Obesity that
suggests fish oil helps with the body’s ability to burn fat and that
those who supplement with fish oil will metabolize more fat as they
exercise. When you’re looking for a fish oil supplement, reach for those
containing 300 milligrams of the fatty acid EPA and 200 milligrams of
the fatty acid DHA and take two each day. Ask your doctor before taking
omega-3 supplements if you have an increased risk of bleeding.
3. Try Pancreatin
Pancreatin, or pancreatic acid, is
a combination of the pancreatic enzymes lipase, protease, and amylase,
which improves digestion by signaling more digestive enzymes to take on
the task. These enzymes help the body to be more effective at breaking
down fats, starches, and complex proteins into nutrients so they can be
absorbed into the body.
Be sure to take only the
recommended dose of this supplement as high doses can cause problems
such as colon damage and high blood levels of a dangerous substance
called uric acid.
4. Try Alpha Lipoic Acid
Alpha lipoic acid is a
fatty acid found in each cell in the human body and in limited amounts
in foods rich in lipoyllysine. These foods include spinach, broccoli,
and organ meats. As an antioxidant that is both water and fat soluble,
it can protect against free radicals throughout the body, including
those created during the synthesis of vitamin E. However, its primary
function is to covert glucose into energy, which boosts metabolism.
5. Try Proteolytic Enzymes
Proteolytic enzymes help
regulate protein function. Your body produces these enzymes naturally,
but production slows as you age. Some of the food you eat—cooked or
processed meat, for example—causes the enzymes to be diverted from their
main role to help digest the food. Proteolytic enzymes also combat
inflammation by neutralizing biochemicals associated with the problem.
Between the body’s natural slowdown in enzyme production and diversion
of the enzymes for digestion, you are losing a soldier, so to speak, in
the battle against inflammation caused by free radical damage.
Supplements work well in replacing those lost enzymes. You can find
proteolytic enzyme supplements at any health food store.
6. Try Vanadium
Mushrooms, black pepper,
parsley, dill weed, and whole grains contain vanadium, a compound that
boosts your body’s sensitivity to insulin, which you need to properly
process calories and thereby stabilize your blood sugar. You can also
take supplements containing vanadium, but it can be toxic. DO NOT EXCEED
1.8 milligrams daily. People with kidney disease should not take
vanadium and the recommended doses should be adhered to as high doses of
vanadium (more than 1.8 mg per day) may cause liver or kidney damage.
7. Try Schizandra
Schizandra berries, also
known as the “five flavor fruit” because they stimulate all five of the
taste buds, have been used in Chinese medicine for centuries. The herb
reduces the body’s response to stressful situations, but herbalists
believe that it can also improve endurance, mental alertness, and aid
metabolism by regulating blood sugar levels. In addition, it is said to
help detoxify the liver and improve the workings of many of the body’s
organ systems.
8. Try Resveratrol
It appears that resveratrol, an
antioxidant found in red wine, is the key to unlocking the maddening
“French Paradox.” Though, at this juncture, most of the research has
been conducted on nonhuman species, those studies suggest that the
fat-soluble compound helps the liver to process carbohydrates—boosting
metabolism. Resveratrol acts as an antioxidant and may help to protect
against atherosclerosis and heart disease. It also activates SIRT1, a
gene that helps the body process fat, improves overall aerobic activity,
and may have a positive impact on longevity. Resveratrol should not be
used with drugs that increase risk of bleeding, including
warfarin/Coumadin, aspirin, heparin, and lovenox. Until more is known
about the estrogenic activity of resveratrol in humans, women with a
history of estrogen-sensitive cancers, such as breast, ovarian, and
uterine cancers, should avoid resveratrol supplements.
9. Try Ginseng
Ginseng has many
beneficial effects. It has been used for thousands of years by
herbalists to reduce cholesterol levels, increase the absorption of
nutrients through the intestinal walls, mop up free radicals in the
blood, and protect against cancer. Ginseng may decrease muscle injury
and inflammation following exercise, and some studies suggest that it
may reduce oxidation of LDL (“bad”) cholesterol and brain tissue. This
herb can also boost your metabolism. It does so primarily by alleviating
stress and by reducing the amount of carbohydrates that are processed
into your bloodstream and cause your glucose levels to spike. People
scheduled for surgeries should stop taking ginseng a week before surgery
and caution should also be practiced if taking anticoagulants. Patients
with hormone-sensitive diseases—like certain cancers—should not consume
ginseng.
10. Try Carnitine
Carnitine is a naturally occurring
amino-acid derivative that helps the body convert fat into energy.
After you eat, the compound takes the fatty acid molecules from your
food and brings them into a cell’s mitochondria so they can be broken
down and used for energy. Though carnitine is usually found in the
skeletal muscles, heart, brain, and sperm in adequate quantities, you
can turn to red meat and dairy for an extra boost.
People with certain conditions such
as peripheral vascular disease, hypertension (high blood pressure),
alcohol-induced liver disease (cirrhosis), diabetes, and kidney disease
should talk to their doctor before taking carnitine. Also talk to your
doctor if you are taking AZT, doxorubicin, isotretinoin, or valproic
acid.
