Here are some natural supplements that can help speed up your metabolism:
1. Caffeine
Caffeine is one of the most well-researched metabolism boosters. It stimulates the central nervous system, leading to increased energy levels and enhanced fat burning.
How It Works: Caffeine increases adrenaline levels, which tells your body to break down fat and use it as fuel. It also helps you work out harder and for longer.
Recommended Dosage: 100–200 mg of caffeine (about one cup of coffee) can increase metabolism by 3–11%.
2. Green Tea Extract
Green tea extract is packed with antioxidants called catechins, particularly EGCG. These compounds work to increase fat burning and promote thermogenesis (heat production in the body), which can lead to more calories burned.
How It Works: Green tea enhances the breakdown of fat and increases fat-burning hormones like norepinephrine.
Recommended Dosage: 300–500 mg of green tea extract daily can improve fat burning during exercise.
3. L-Carnitine
L-Carnitine is an amino acid that plays a crucial role in transporting fatty acids into your cells’ mitochondria, where they are burned for energy. By boosting your body's ability to burn fat, L-Carnitine can also help improve energy levels and endurance.
How It Works: L-Carnitine helps transport fat into the mitochondria of cells, where it’s used for energy. This boosts your overall fat metabolism.
Recommended Dosage: 500–2,000 mg per day, taken before exercise, can improve fat burning and exercise performance.
4. Capsaicin
Capsaicin is the compound that gives chili peppers their heat. It has been shown to increase the body's production of heat, which helps burn more calories.
How It Works: Capsaicin stimulates thermogenesis by raising your core body temperature, leading to increased calorie expenditure.
Recommended Dosage: 2–5 mg of capsaicin from chili peppers can increase metabolism and fat oxidation.
5. Forskolin
Forskolin is an herbal extract from the roots of the Coleus forskohlii plant. It works by activating an enzyme called adenylate cyclase, which increases levels of a molecule called cyclic AMP (cAMP). This molecule stimulates fat burning by increasing the production of fat-burning enzymes.
How It Works: Forskolin activates fat breakdown and increases lean muscle mass, which helps improve metabolism.
Recommended Dosage: 250 mg of forskolin daily can increase lean body mass and fat loss.
