Most people conflate metabolism with calorie burn, but it actually goes a lot deeper than that. Far more than just a measurement of energy (calories) in versus energy out, your metabolism is a complex system that reflects your overall health.
Solid metabolic health translates to steady energy and sound mental well-being, according to Brittany Michels, R.D.N, M.S. C.P.T, a registered dietitian and certified personal trainer with The Vitamin Shoppe. Meanwhile, “long-term, the benefits of a healthy metabolism snowball, leading to reduced disease risk, healthy aging and, ultimately, increased longevity,” Michels says.
Given the ways your metabolic health impacts how you feel now, as well as years down the line, we’d all do well to learn how to better support this mighty system. Ahead, experts share the most important habits for metabolic health and address how metabolism supplements may help.
- ABOUT OUR EXPERTS: Brittany Michels, R.D.N, M.S. C.P.T, is a registered dietitian and certified personal trainer with The Vitamin Shoppe. Rachel Brief, R.D.N., is a registered dietitian nutritionist who specializes in weight management and metabolic health with The Lanby. Hayley Miller M.D., is a endocrinologist and internal medicine specialist and the medical director of Nurx Weight Management.
A Closer Look At Metabolic Health
Metabolism is a broad term that encapsulates all the chemical processes the body uses to convert food into energy and support various other functions,” says Rachel Brief, R.D.N., a registered dietitian nutritionist who specializes in weight management and metabolic health with The Lanby concierge care. These functions, she says, are plentiful and include breathing, regulating blood sugar, digesting food, storing fat, building muscle, balancing hormones, and repairing cells, to name just a few.
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Because your metabolism involves many different systems working together, “there’s no single number that defines metabolic health,” says endocrinologist and internal medicine specialist, Hayley Miller M.D., the medical director of Nurx Weight Management. Your weight and BMI can offer some insights into your metabolic health, but they won’t paint the full picture, she says.
To really understand your metabolic well-being, it’s important to consider factors like blood sugar, lipid markers, body composition, energy levels, sleep quality, and hydration, says Brief. If any of these markers are out of balance, your metabolism can be affected, potentially leading to symptoms like fatigue, low mood, poor mental health, weight gain, muscle loss, and digestive issues.
How To Support Metabolic Health
While your DNA can influence factors like insulin sensitivity and where you tend to store body fat, your metabolic health isn’t written in the stars. You can influence your metabolic function by implementing sustainable habits like strength training and eating nutrient-dense foods, according to Brief.
“Muscle is highly metabolically active. It uses energy even at rest, enhances insulin sensitivity, and serves as a reservoir for glucose regulation,” Brief says. So, doing activities that support muscle growth and repair is one of the most effective strategies for supporting and improving metabolic health, she says. The Centers for Disease Control and Prevention (CDC) recommends that adults strength train a minimum of two days per week. However, many experts recommend aiming for three to four strength-based workouts with movements you can complete with sound form per week, utilizing a program that implements the progressive overload principle for continuous growth.
“What you eat also plays a central role in good metabolic health,” says Brief. The macronutrients and micronutrients in your food all provide the raw materials for energy production and influence other systems in metabolic function, she explains. For most active individuals, getting 0.5 to 0.8 grams of protein per pound of bodyweight daily, for instance, will support your muscle repair and growth efforts, according to the American College of Sports Medicine. Meanwhile, pairing protein with fiber and healthy fats can help stabilize blood sugar and minimize frequent insulin spikes—often triggered by meals high in refined carbohydrates—which, in turn, supports metabolic health,” says Miller.
How Metabolism Supplements Can Help
Metabolism supplements—sometimes marketed as “metabolism boosters”—are a broad category of powders, pills, capsules, gummies, and tinctures that support some facet of metabolic function. For example, protein powders and creatine support muscle growth, thus supporting the health and density of the metabolically-active tissue, says Brief. Indeed, both a high(er) protein diet and daily creatine supplementation have been linked to improved metabolic function. A 2024 study in Advances in Nutrition found that consistent higher protein intake was linked with higher metabolic rate, while another study reported that creatine supplementation has positive effects on metabolic outcomes.
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Meanwhile, “ingredients like berberine, chromium, alpha-lipoic acid, and B vitamins can support metabolic health by improving insulin sensitivity, supporting blood sugar control, or boosting energy production,” says Brief.
“Research published in Biomedicine & Pharmacotherapy and other reviews suggest that berberine may support healthy blood glucose levels, modest weight loss, and improved lipid balance,” says Dr. Miller. “Meanwhile, early reports show that chromium and alpha-lipoic acid may support balanced energy and glucose metabolism.”
And, while the B vitamins don’t directly boost metabolism, supplementation can support energy levels, especially in those with a deficiency, she says. In fact, one 2022 study in The Permanente Journal found that deficiency in even one of the B vitamins can disrupt metabolic function, as they all play a unique role in the energy production.
“For some people, various metabolism supplements seem to help, but it’s important to remember that they’re not substitutes for other healthy habits, like consistent daily movement, strength training, and nutrient-dense food,” says Dr. Miller. “They’re meant to complement them.”
Who Metabolism Supplements May Benefit
Broadly, metabolism supplements are best for people who have already built a foundation of healthy habits—not those looking for a quick fix or workaround.
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Of those who have the basics covered, women transitioning into menopause are one of the groups most likely to benefit, according to Dr. Miller. “The decline of estrogen is linked to increased insulin resistance and body composition changes—namely, increased body fat around the midsection—along with more frequent energy crashes,” she says. In fact, data suggests that approximately 85 percent of people in this life stage report fatigue, while 70 percent experience weight changes. With that, metabolism supplements geared towards increasing energy and supporting muscle mass may help, she says.
“Individuals experiencing blood sugar fluctuations or chronic fatigue may also benefit from targeted supplementation,” adds Brief.
“Across the board, however, no one should begin supplementation without first consulting a healthcare provider,” says Miller. “Symptoms often associated with metabolic changes—such as fatigue and hormonal shifts—can also be signs of more serious underlying health conditions, which require proper evaluation and treatment beyond supplements.”
The Takeaway
Far more than just the rate you burn calories, your metabolism is a complex system responsible for a variety of functions like energy production, hormone regulation, digestion, and overall homeostasis. Strength training and eating nutrient-dense foods build the foundation for healthy metabolic function throughout your lifespan. Metabolic supplements can complement this routine and help support energy, metabolism, and overall wellness.
This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.