Metabolic health might sound like a fancy, scientific term, but it’s actually pretty straightforward—and super-important. It’s all about how well your body manages key processes like converting food into energy, maintaining stable blood sugar levels, and regulating cholesterol and blood pressure.
If your metabolic health is in tip-top shape, you’re far less likely to fall victim to serious yet common health conditions like diabetes, heart disease, or strokes, says Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. On the flip side, poor metabolic health can lead to fatigue, weight struggles, and an increased risk of chronic illnesses.
The good news is that supporting your metabolic health isn’t all that complicated; it starts with proper nutrition! “Micronutrients—think vitamins and minerals—play an important role in various metabolic processes such as hormone production, energy metabolism, and enzyme function,” explains dietitian Vandana Sheth, R.D.N., a certified diabetes care specialist and author of My Indian Table. “Deficiencies of micronutrients can cause disruptions with metabolism, increasing inflammation and the risk of insulin resistance.”
Macronutrients—carbohydrates, proteins, and fats—also fuel our body and support essential functions. “Protein helps maintain lean muscle mass, which supports a healthy metabolism, while fats (especially healthy unsaturated fats) help reduce inflammation and regulate hormones,” Sheth says.
Whether you want to stay energized, maintain a healthy weight, or optimize your body’s health and performance long-term, know that a few nutrients are particularly important for a thriving metabolism. Here are five to get your fill of for metabolic health.
- ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. Vandana Sheth, R.D.N., is a registered dietitian, certified diabetes care specialist, and author of My Indian Table.
Protein
One of the biggest reasons our metabolism slows as we age is the loss of muscle mass. While inactivity certainly influences muscle mass loss, poor nutrition, digestive issues, hormonal changes, and shifts in nutrient absorption also have an impact, according to Michels. In addition to keeping up with your exercise routine, getting your fill of protein is a controllable must-do for maintaining metabolic health over time.
“The building blocks of protein are needed for hormone and neurotransmitter production, such as those influencing satiety and metabolism (among other things),” Michels says. Of course, protein is also essential for keeping as much metabolically active muscle on your bones as possible.
Read More: 7 Easy Ways To Pack 30 Grams Of Protein Into Your Next Meal
As such, she recommends getting 25 to 30 percent of your total calories from protein. Consuming half your body weight in grams of protein is also a solid goal for healthy individuals. To get there, include a protein source (such as meat, chicken, fish, eggs, or legumes) at every meal. If you can’t quite meet the protein mark via food alone, consider supplementing with a protein powder or ready-to-drink protein shakes, which deliver high-quality protein in a concentrated form, to your routine.
Magnesium
Magnesium plays a vital role in over 300 enzymatic reactions, including those involved in insulin signaling and glucose metabolism, explains Sheth. What’s more: Low magnesium levels have been associated with insulin resistance and an increased risk of diabetes, according to research. Over time, insufficient magnesium can also affect cardiovascular health and disrupt hormonal balance.
To support healthy magnesium levels, incorporate good sources of the nutrient, such as leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), whole grains, and legumes, into your diet. Depending on your age and sex, you’ll want to hit between 310 and 420 milligrams per day. For reference, a one-ounce serving of pumpkin seeds provides 156 milligrams, while half a cup of boiled spinach offers 78.
If you struggle in the magnesium department, consider a supplement. And if metabolic health is top priority, Michels recommends magnesium citrate, which is known for its good absorption and ability to support glucose metabolism. “Ensure the supplement provides a meaningful enough dose to meet your needs without exceeding the upper limit of 350 milligrams,” she says. “High doses can cause gastrointestinal discomfort.”
Soluble Fiber
Having enough fiber in your diet is key for metabolic health, as it helps slow digestion (which regulates blood sugar levels and prevents energy crashes) and feeds beneficial gut bacteria (which are closely tied to weight regulation and metabolic efficiency), according to Michels. Unfortunately, most Americans don’t get their fair share. In fact, one 2017 analysis published in the American Journal of Lifestyle Medicine found that an astounding 95 percent of U.S. adults and children don’t consume the recommended amount—38 grams per day for men and 25 grams per day for women.
To meet your daily fiber goal, Michels recommends dedicating half of your lunch and dinner plates to non-starchy vegetables, snacking on whole fruit or nuts, and choosing whole-grain products that contain at least five grams of fiber per serving. If you still fall short, try a soluble fiber supplement like The Vitamin Shoppe brand Glucomannan Soluble Fiber, she suggests.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats your body needs but can’t make on its own. “They help improve how your body uses insulin (among other things), which is important for keeping your metabolism on track,” explains Michels. “Plus, they play a role in regulating hormones that control hunger and how your body stores fat, making it easier to manage your weight.”
Although uncommon, deficiency in omega-3s can lead to chronic inflammation, higher triglyceride levels, and increased risk of metabolic disorders such as type 2 diabetes or cardiovascular disease. Luckily, many popular foods are chock-full of omega-3s including fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds. If fish isn’t a regular part of your diet, consider a high-quality fish oil or algae-based omega-3 supplement, suggests Michels.
Vitamin D
Vitamin D deficiency is common, affecting as much as 40 percent of the U.S. population. Since food sources of the vitamin are relatively scarce, we rely on sun exposure—something few people get enough of—for the majority of our vitamin D.
Read More: How To Choose The Right Vitamin D Supplement For You
Vitamin D plays a critical role in insulin production and maintaining healthy glucose levels. It also supports muscle and bone health, which is essential for an active metabolism and energy balance. Unfortunately, vitamin D deficiency has been linked to myriad chronic conditions, including an increased risk of diabetes, notes Sheth.
Make sure to have your vitamin D levels checked at your annual physical, and do your best to pair healthy sun exposure with adequate intake of D-containing foods, such as fatty fish and fortified milk. If your exposure to the sun is limited, especially in the winter, a supplement may be necessary to meet your daily needs (600 to 800 IU for most adults), notes Michels.