Do you ever feel like your metabolism just isn’t what it used to be? As we age, our bodies undergo changes that can affect our metabolism. Metabolism is the process by which our bodies convert food into energy, and a slower metabolism can make it difficult to maintain a healthy weight.
It can also have an impact on your energy levels and overall health. But there is hope – you can take steps to support your metabolism and help it run more efficiently. This post will explore the best supplements to increase metabolism in your 40s, 50s, and 60s.
We’ll also take a quick look at how metabolism works, what basal metabolic rate is, why metabolism naturally decreases with age, and what you can do about it. So, grab a cup of green tea and dive in!
Understanding Metabolism
Metabolism is the process by which our bodies convert food into energy. It’s a complex process that involves a series of chemical reactions that take place in our cells. The energy that’s produced through metabolism is used by our bodies for everything from circulating blood to physical activity and digestion.
One of the most important things to understand about metabolism is the basal metabolic rate (BMR). BMR is the amount of energy our bodies use when at rest to carry out basic functions, like breathing and staying warm. BMR can vary from person to person and is directly influenced by age, gender, body composition, and genetics.
Metabolism plays a crucial role in weight management and energy levels. A faster metabolism means that our bodies are burning more calories and using energy more efficiently, which can make it easier to maintain a healthy weight. In contrast, a slower metabolism can make it harder to lose weight and may also lead to other health issues, including type 2 diabetes.
Why Metabolism Decreases with Age
Unfortunately, as we age, our metabolism naturally slows down. There are several reasons for this. One is hormonal changes – as we get older, our bodies produce less of certain hormones, such as testosterone and estrogen, which can affect metabolism.
Additionally, as we age, we tend to lose muscle mass, which can also impact metabolism. Muscle tissue burns calories faster than fat tissue, so having less muscle can lead to a slower metabolism.
Lifestyle factors can also play a role in a slower metabolism. For example, if we’re less physically active as we age, we may not be burning as many calories as we did when we were younger. Additionally, if we aren’t eating a healthy diet or getting enough sleep, our metabolism can become sluggish.
But the good news is that there are steps we can take to support our metabolism and keep it running efficiently. In the next section, we’ll explore some of the best supplements for increasing metabolism in your 40s, 50s, and 60s.
Best Supplements to Increase Metabolism in Your 40s, 50s, and 60s
If you’re looking to support your metabolism and keep it running smoothly as you age, the right dietary supplements can be a helpful tool. Here are some of the best supplements for boosting metabolism:
Caffeine
Caffeine stimulates the central nervous system, which can increase energy expenditure and fat burning. It works by increasing the release of adrenaline, which stimulates the body to burn calories.
It also helps to release stored fat into the bloodstream, where it can be used by the body. Green coffee bean extract is one of the best metabolism-boosting supplements backed by science.
Green Tea Extract
Green tea extract contains catechins, which are antioxidants that can increase metabolism and fat burning. The catechins in green tea extract have been shown to increase the activity of a hormone called norepinephrine, which helps to break down fat cells.
Green tea is thought to increase fat oxidation and increase energy usage while also reducing fat absorption and production. This makes it one of the best metabolism boosters and energy supplements for chronic fatigue.
Capsaicin
Capsaicin is the compound that gives chili peppers their heat. It has thermogenic properties, which means it can increase energy expenditure and heat production in the body. It also helps to increase the release of adrenaline, which can stimulate the body to burn more calories.
Capsaicin may also reduce appetite and increase feelings of fullness, making it a useful metabolism booster supplement for supporting weight loss.
Iron
Iron plays a leading role in helping your body create energy from the foods you eat. It is an essential mineral needed for the production of hemoglobin, a protein in red blood cells that carries oxygen to the body’s tissues, including your muscles, which helps them burn fat.
Without enough iron, the body’s cells can’t get enough oxygen, which can lead to anemia, fatigue, weakness, low energy levels, and a slower metabolism. Iron supplements can help to ensure that the body has enough iron to support energy production and metabolism.
B-Complex Vitamins
B-complex vitamins, such as vitamin B 12 and vitamin B 6, are important for energy production and metabolism. They help the body convert food into energy and can also help to regulate the hormones that control metabolism.
The primary function of B vitamins is to use the stored energy in food and help the body metabolize fats, proteins, and fats. For example, thiamine (B1) is used by the body’s cells to convert carbohydrates into energy.
If you are deficient in one of these vitamins, your metabolism won’t be functioning efficiently. This makes B-complex an important weight loss supplement for increasing metabolism at any age.
Omega-3 Fatty Acids
Omega-3 Fatty Acids are important for heart health and can also support metabolism. They help to reduce inflammation throughout the body, which can improve insulin sensitivity and promote a healthy metabolism.
Magnesium
Magnesium is another important supplement for metabolism and energy production in the body. It is an essential part of over 300 enzyme systems, including those that regulate blood pressure, control blood glucose, keep the bones strong, and support optimal nervous system function.
Magnesium is necessary for the synthesis of certain proteins and nucleic acids. It also helps to support healthy muscle function and regulate metabolic function, making it an essential nutrient for healthy weight loss.
Probiotics
Probiotics are beneficial bacteria that live in the digestive tract. They can improve gut health and support the immune system. Probiotics may also increase the activity of certain hormones that regulate metabolism, which can help to support healthy weight management.
Vitamin D
Although our bodies can get all the vitamin D they need from the sun, most of us spend too much time indoors, avoid the sun for health reasons, or live in a climate without a lot of sunny days. Vitamin D deficiency is fairly common, especially in older adults.
The connection between vitamin D, metabolism, and weight loss isn’t clear, but studies show that vitamin D deficiency is common in people who are overweight. In fact, those who take calcium and vitamin D supplements may lose stomach fat more quickly.
Multivitamins
Taking a high-quality multivitamin and mineral supplement can also be beneficial for supporting metabolism and overall health. Multivitamins contain a combination of vitamins and minerals that are essential for energy production, immune function, and more.
When the body has access to the nutrients it needs, it can function more efficiently, and that includes metabolism. However, it’s important to choose a personalized multivitamin that contains the right balance of nutrients your body needs to ensure maximum absorption and effectiveness.
Healthy Habits to Boost Metabolism As You Age
While supplements can be helpful for increasing metabolism, it’s important to focus on a healthy lifestyle as well. Here are some tips for incorporating healthy habits into your daily routine to support overall health and promote a healthy metabolism.
Exercise
Exercise is a great way to increase energy expenditure and support a healthy metabolism. Even moderate exercise can be beneficial, such as walking or swimming. Try to find a type of exercise you enjoy and incorporate it into your daily routine.
Diet
Choosing the right foods can also support a healthy metabolism. Aim to eat a whole-food diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed and sugary foods, which can contribute to weight gain and a slower metabolism.
Stress Management
Chronic stress can have negative effects on hormone levels, which can lead to a slower metabolism and weight gain. Incorporating stress-management techniques, such as yoga and meditation, can be helpful for managing stress and promoting a healthy metabolism.
Sleep
Getting enough sleep is important for hormone levels, energy, and overall health. Poor sleep habits can disrupt hormone levels and contribute to a slower metabolism. Aim for 7-8 hours of sleep per night and try to maintain a consistent sleep schedule.
Talk to Your Healthcare Provider
Before starting any new supplement regimen or making any major changes to your lifestyle, it’s important to talk with your healthcare provider to ensure it’s safe and appropriate for you. This is especially important if you have a health condition or take medication, but it’s also important to note that your healthcare provider can make personalized recommendations to help you reach your goals.
Wrapping Up
As we age, our metabolism naturally slows down, which can make it more difficult to maintain a healthy weight. However, there are several supplements and lifestyle factors that can help to promote optimal metabolic function and overall health at the same time.
Incorporating healthy habits into our daily routines can be challenging, but the benefits are worth it. Whether it’s taking a daily multivitamin or going for a walk after dinner, every little bit helps. By taking proactive steps toward a healthier lifestyle, you can feel your best and thrive into your 40s, 50s, 60s, and beyond.