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Health Line
3 days ago
- Health
- Health Line
Metabolism Boosters: Foods, Supplements, and More
Following a nutritious diet, getting regular exercise, and getting enough sleep help regulate your metabolism. Some foods, like hot peppers, and supplements, like caffeine, may also help improve it. Metabolism is a series of reactions that occur in the body to provide it with energy from the food you eat. People also use it to describe the rate at which your body burns calories. The terms 'fast metabolism' and 'slow metabolism' often refer to the rate at which the body converts calories into usable energy. However, the relationship between metabolism and body weight isn't always straightforward. Metabolism and body weight are connected. Weight loss generally leads to increased metabolism, but significant weight loss can decrease it. Keep reading to learn ways to improve your metabolism and some things that likely won't help. How does metabolism work? Metabolism is the group of chemical processes that convert carbohydrates, proteins, and fats from food into the energy cells need to function. Your metabolic rate is how long it takes your body to process and burn energy, or calories, from the food you eat. Your basal metabolic rate (BMR) is the amount of energy, or calories, your body needs to maintain basic functions when you're resting. It's how many calories you would need to survive if you never moved. In people and other mammals, BMR increases when muscle mass is more than 40% of total body weight. This is because muscle generally uses more energy than fat. However, if muscle mass is less than 30% of your body mass, BMR will likely be reduced. This can also reduce the ability to regulate body temperature and cause reduced activity levels. How much you move, both in general and with exercise, also reflects the total number of calories you burn. You also burn calories digesting food, a process called diet-induced thermogenesis. What influences BMR? Several things influence your BMR: Genetics: The calories you burn per day are largely determined by genetics. Age: Your average BMR decreases by 2% per decade after age 20. Sex: Males tend to have a higher BMR than females. Body makeup: Your BMR will be higher if you have more muscle and less fat. Weight: As your weight increases, so does your BMR, as it takes more energy to support it. Height: Tall people tend to have a higher BMR than shorter people. Certain medical conditions, medications, and climates can also affect your BMR. Do metabolism boosters work? Some companies sell products that supposedly boost metabolism. Most claim they do this through a process called thermogenesis, or increased heat production. This process stimulates energy use, increases metabolism, and helps burn calories. However, these products are unlikely to lead to meaningful improvements to your metabolism. Can food and supplements improve your metabolism? Some components in food and drinks may slightly increase the number of calories you burn in a day. Capsaicin Capsaicin is the chemical that puts the hot in jalapeños. There's some indication it may help promote weight loss. An older 2012 review of 20 research studies found that capsaicin may increase the calories you burn by approximately 50 calories daily. Those calories can add up over time, contributing to long-term weight loss. To increase capsaicin in your diet, you can eat more peppers. Capsaicin is also available as a supplement. Green tea Numerous studies have been conducted on the effectiveness of green tea for weight loss, but few have reported significant results. One older 2012 study suggests that catechins and caffeine found in green tea may help support weight maintenance and increase metabolism. However, a 2013 study in people with diabetes did not find a difference in metabolism between groups who drank either 2 or 4 cups of green tea and those who drank none for two months. Green tea is considered a safe addition to most people's diets. Still, it's best to talk with a doctor before drastically increasing your consumption, especially if you are pregnant or have other health conditions. You can also take green tea extract as a supplement. Resveratrol Resveratrol is a substance found in the skin of: red grapes mulberries Japanese knotweed peanuts A 2022 review of randomized clinical trials in humans notes that more research is still needed, as research on resveratrol's effects on weight loss and metabolism has been inconclusive. The researchers note that there are many variables, so they can't draw conclusions specific to this benefit. You can also get resveratrol as a supplement. Caffeine Caffeine can increase thermogenesis and increase your basal metabolic rate. This may also help support weight loss. Most caffeine supplements contain about 200 mg of caffeine, while one cup of coffee contains about 95 mg. However, if you drink caffeine regularly, its metabolic effects might be lessened. Talk with your doctor before adding more caffeine to your diet, especially if you are pregnant or have other medical conditions. You can get caffeine through coffee or tea, such as black tea, green tea, and matcha, though if you add sweeteners and milk, you will consume more calories, which may negate any potential weight loss benefits. You can also take caffeine as a supplement. Some supplements may have limited effects on your basal metabolic rate. L-carnitine L-carnitine is a substance that helps your body turn fat into energy. While your body produces it in your liver and kidneys, you can also find it in: meat dairy products nuts legumes L-carnitine may help manage certain health conditions, including: heart disease peripheral artery disease diabetic neuropathy But its use as a dietary supplement for weight loss is questionable. A 2020 review of research suggests that taking L-carnitine supplements significantly reduced body weight, body mass index (BMI), and fat mass. However, it did not affect belly fat or body fat percentage. According to the Office of Dietary Supplements, there is no identified tolerable upper limit for L-carnitine, but taking 3 grams daily caused side effects, including: nausea and vomiting abdominal cramps diarrhea fishy body odor seizures in people with a seizure disorder muscle weakness in people with kidney issues Metabolism boosters without enough evidence People may promote the use of other foods and supplements without adequate evidence behind them. In some cases, the evidence hasn't supported the theory that it would work, and other times, the evidence is mixed. Though promoted as metabolism boosters, these items are less likely to work: Chromium picolinate: Though chromium might have a beneficial effect on insulin, researchers haven't proven this. It used to be understood as a trace chemical, but it does not appear necessary for any bodily processes. Because of this, there is no established tolerable upper limit. Conjugated linoleic acid (CLA): CLA may support weight loss, but most of the research that suggests this has been done in animals. The results from studies in humans have been weaker. Things that may improve your metabolism It's possible to improve your metabolism. But even with taking metabolism boosters, it isn't likely to be a quick change. The most significant changes to metabolism come from gaining muscle mass and reducing fat mass. You can do this through a combination of habits that support your overall health, including: getting regular exercise, including muscle-building activities like weight training eating a nutritious diet that contains lean protein and nutrients from fruit, vegetables, and legumes reducing your total calorie intake and increasing your energy expenditure (how many calories you burn) getting enough sleep, which can help support your overall health The bottom line Despite the hype, supplements promoted as fat busters and metabolism boosters rarely significantly affect weight loss. If you want to lose weight, cutting calories from your diet and exercising more regularly are probably your best bets. You can also try adopting an eating plan that you can stick with long-term.
Medical News Today
27-05-2025
- Health
- Medical News Today
Avocado oil vs. olive oil
Both avocado oil and olive oil are cooking oils that can enhance the flavor of food. They may offer some health benefits, most notably, improving heart health by reducing harmful cholesterol levels. Some people also use these oils on their skin and hair. Both oils contain similar quantities of oleic acid, a healthy monounsaturated fat. Because olive oil is a core component of the popular Mediterranean diet, there is more consistent and higher-quality research on its health effects. Avocado oil may be a better choice for high-heat cooking because of its higher smoke point. While health coaches, message boards, and social media may advocate for one oil over the other, no consistent research has found that one oil is superior to the other. Instead, people should choose their cooking oil based on taste and flavor preferences, budget, and individual health goals. Hakase_/Getty Images Research consistently finds that people who consume more monounsaturated fats have healthier metabolic and cardiovascular health profiles, especially as compared to people who consume large quantities of saturated and trans fats. This may help explain why people who eat a Mediterranean diet rich in olive oil are, on average, healthier than those who eat a typical Western diet. While some cooking oils have lower levels of monounsaturated fats, avocado oil and olive oil have similar levels, suggesting that the two may offer similar health benefits. People choosing a cooking oil solely for its health benefits may want to choose olive oil. This is because more research has assessed and documented the benefits of this oil. This does not mean avocado oil offers no benefits or that olive oil is superior; many studies have assessed avocado oil. But the focus on olive oil as part of the Mediterranean diet means that research on its benefits is stronger and more exhaustive. Avocado oil's higher smoke point may appeal to people who prefer cooking at high temperatures or who want a more versatile oil. » Learn more about olive oil Avocado oil and olive oil are chemically very similar, and both contain high levels of the chemical oleic acid. The benefits of oils containing oleic acid include: There is no evidence that consuming either oil alone will cure heart disease or any other disease. Instead, research on their benefits usually looks at either population-level data or compares people who consume these oils to people who consume other oils. Certain other health risks and protective factors may contribute to the apparent differences between groups. Some important differences between the oils include: The precise amount of oleic acid varies depending on the subtype of oil a person uses. For example, a 2024 paper emphasizes that Hass avocado oil may contain higher levels of oleic acid. The oils have different flavors, and switching from one to the other may shift the taste of food. Some people perceive avocado oil as sweeter and olive oil as lighter. Avocado oil has a higher smoke point, making it a better choice for high-temperature cooking. Its smoke point is around 500 degrees Fahrenheit, while extra virgin olive oil smokes around 350 degrees, and pure olive oil smokes around 465 degrees. » Learn more about healthful oil for frying The specific nutritional composition of each oil varies depending on the manufacturer and the plants used to make it. According to the United States Department of Agriculture, the nutrition facts for 100 milliliters of extra virgin olive oil are as follows : 85 grams total fat 14 g saturated fat 62 g monounsaturated fat 8 g polyunsaturated fat The same quantity of avocado oil offers the following nutritional profile : 93 grams total fat 16 g saturated fat The USDA offers only a breakdown of nutrition by brand for avocado oil, and these branded comparisons do not contain data on monounsaturated versus polyunsaturated fats. Both oils can be healthy, flavorful cooking options and may improve health, especially as replacements for butter or lard. When cooking at high temperatures, avocado oil is a safer option, with a smoke point of over 500 degrees. People who prefer the flavor of olive oil should consider pure olive oil, which has a much higher smoke point (465 degrees) than extra virgin olive oil (350 degrees). When cooking at lower temperatures, people should consider which flavor and texture they prefer. Olive oil is popular with a wide variety of foods because of its light flavor, but some people prefer the grassy, slightly sweet taste of avocado oil. The two oils have similar proportions of this acid, though the specific distribution may vary with brand and the type of oil. For this reason, the benefits of the two oils are likely similar. However, research has primarily examined olive oil, so a person who seeks a more 'proven' oil might prefer olive oil. There is no clear winner when comparing avocado oil to olive oil. Instead, it is important for a person to weigh the specific reasons they are using an oil and to assess research on that oil. In general, the two offer similar nutritional and health benefits, though researchers have devoted more effort to studying olive oil. A person should also consider the texture and flavor of the oil they choose, and the heat at which they cook. Because the benefits of the two oils are likely very similar, the taste and cooking profile of the oil may determine which is best for an individual to use.
