Metabolism Booster Supplements: What Works and What Doesn’t

Written by: Dahlia Rimmon MS, RDN
Medically reviewed by: Nesochi Okeke-Igbokwe, MD, MS

Curious about natural metabolism boosters? You’re in the right place. We’re diving into what supplements can truly support your metabolism, how your daily habits play a bigger role than pills, and practical steps you can take to naturally enhance your metabolic health.

You might remember from high school biology that your metabolism is what turns the food you eat into energy your body can use. It’s a whole-body system that regulates how efficiently your body burns calories. Luckily, there are several steps you can take to keep your metabolism running smoothly, including eating a balanced diet, exercising regularly, and getting enough rest.  While we recommend focusing on nutrition and healthy lifestyle habits first, certain supplements can also support your metabolic health and, in some cases, help boost your metabolism. 

Keep reading to explore how your metabolism works, what the science says about metabolism booster supplements, and how to use them safely and effectively to support your health goals. 

What does “boost metabolism” mean?

To “boost your metabolism” simply means to help the body’s natural metabolic processes run more efficiently. Your metabolism is influenced by a combination of physiological, biological, and emotional factors, including age, diet, muscle mass, hormones, genetics, mental health, and more. Together, these factors determine how much energy your body needs at rest and during activity.

Metabolism is generally measured using basal metabolic rate (BMR), which is the rate your body burns calories at rest. People with a “faster” metabolism burn more calories at rest, while those with a “slower” metabolism burn fewer. So, when we talk about “boosting” metabolism, we’re talking about ways to help your body burn more calories.

Several factors can influence or enhance your metabolism:

• Thermic effect of food (TEF): TEF refers to the calories your body burns to digest, absorb, and process food. Certain nutrients (like protein and fiber) have a high thermic effect, which means your body works harder and burns more energy when digesting them. 

• Thermogenesis: This is the process of generating heat in the body, which can slightly increase calorie burn and speed up metabolism. Certain supplements and foods (like green tea) can stimulate thermogenesis.

• Strength training: Building and strengthening muscle is one of the most effective ways to boost your metabolism. Muscle tissue is metabolically active, meaning it burns calories even when you’re at rest. The more muscle you have, the higher your BMR, so your body naturally uses more energy throughout the day even when you’re not working out.

• Non-exercise activity thermogenesis (NEAT): NEAT refers to everyday movements or spontaneous non-exercise activities, like walking, fidgeting, or doing household chores, that burn calories. 

• Sleep: The quality of your sleep can impact your metabolism in either direction. “Inadequate sleep negatively affects glucose metabolism and hunger hormones,” explains Leonila Campos, MBA, RD, LD, Founder of Fueled by Leo.

• Supplements: Some nutrients and ingredients found in supplements may modestly support thermogenesis or TEF.
  

What works: 7 metabolism booster supplements with some evidence 

While no single supplement can magically ramp up your metabolism, certain ones have shown promise with modest results. Keep in mind that research is limited, so results may vary. Your best bet for supporting overall metabolic function is to take a well-rounded approach, using supplements alongside a balanced diet, regular exercise, and healthy lifestyle habits. 

Check in with your healthcare provider before starting a new supplement, especially if you take prescription medications, have a health condition, or are pregnant or breastfeeding. 

1. Coffee

Drinking coffee (in moderation) may slightly stimulate your metabolism and reduce fat storage in the body. The caffeine it contains may be linked to reductions in body weight, body fat, and body mass index (BMI).

2. Green tea

Green tea is rich in both catechins (antioxidant compounds) and caffeine, which together can promote thermogenesis by stimulating norepinephrine activity in the nervous system. Together they can stimulate a mild increase in calorie burn. “[Additionally], some studies have shown green tea extract increases levels of leptin, a hormone that influences fat storage and metabolism,” says Marita Radloff, MS, RDN, LD.

3. Metabolaid

This blend of polyphenols—lemon verbena and hibiscus—is known for its antioxidant properties and may support appetite regulation and positively influence metabolism. One double-blind, randomized, placebo-controlled study found that supplementation with Metabolaid improved AMP-activated protein kinase (AMPk) in 54 overweight subjects by 150%. AMPk acts like a metabolic switch in every cell, that, when activated, can lead to higher calorie burn. Metabolism Ignite is formulated with Metabolaid, decaffeinated green coffee bean extract, and other ingredients designed to support a healthy metabolism.

4. Capsaicin

Capsaicin is a compound found in chili peppers that gives them their heat.  By stimulating the sympathetic nervous system, increasing oxygen consumption, body temperature, and fat oxidation, it may slightly raise your metabolic rate.

5. Protein

Protein has the highest TEF of any macronutrient, with about 20–30% of its calories burned during digestion. When you eat protein, it increases overall energy expenditure and supports the maintenance of lean muscle mass. Campos notes that protein powder can help you meet your daily protein needs, help increase diet-induced thermogenesis, and may support lean mass preservation during weight loss.

6. Fiber

Fiber also has a relatively high TEF since the body works harder to digest and move it through the digestive tract. Soluble, high-viscosity fiber in particular, like psyllium husk, can further slow digestion and contribute to calorie burn. 

7. Creatine

You may have heard of creatine powder as a supplement commonly used by serious body builders. It’s a nitrogen-containing compound made from the amino acids arginine, glycine, and methionine, that increases anaerobic energy production. In other words, it can fuel muscles during intense activities like weight lifting or resistance training. 

It may also improve muscle morphology (muscle size or structure), and increase lean muscle mass, both of which may improve metabolic efficiency. For people who regularly do resistance training, about 3 to 5 grams of creatine monohydrate per day supports an increase in lean body mass, which indirectly benefits resting metabolic rate.

What probably doesn’t work: Supplements with mixed or limited evidence

Many so-called “weight loss” supplements on the market “aren’t effective or have very low success rates,” explains Radloff. “They claim to work, but lack randomized clinical trials, the gold standard for proving a supplement's effectiveness.” As you’re researching products, avoid anything that lacks valid clinical research altogether, relies on weak or inconsistent findings, or has results associated with unpleasant side effects. 

For example, Campos does not recommend “fat burners” like garcinia cambogia, raspberry ketones, or conjugated linoleic acid (CLA). “Garcinia has been associated with liver toxicity and shows minimal weight-loss benefits,” says Campos. “Raspberry ketones have extremely limited human research and lack evidence for meaningful or safe metabolic effects, and CLA has inconsistent results with very small, clinically insignificant changes in body composition.”

Another thing to watch out for is the difference between cosmetic labeling. That is, eye-catching inflated amounts of certain key ingredients that differ from the amounts shown to be effective in research. Before purchasing a metabolic support supplement, check out the manufacturer's website to verify that it contains ingredients with clinically-backed dosages for metabolic health. Otherwise, you may be paying for something that doesn’t work or has associated health risks. 

Here are some additional red flags to look for:

• Proprietary “thermogenic blends” that don’t specify the full ingredient list or their amounts.

• Supplements with excessively high or low doses of nutrients, or those packed with extra stimulants.

• “Miracle messaging”—or anything that promises “quick fixes” or overnight results.

• Supplements labeled as “detoxes” and/or formulated with diuretics or laxatives—in other words, ingredients that help rid the body of excess water, salt, or stool. These may help you shed water weight but carry risks for electrolyte imbalance.

• High doses of metabolic nutrients like iodine or other thyroid-related compounds, which can be unsafe.
  
  

Buying guide: How to choose a metabolism booster supplement safely 

Supplements are not regulated by the Food and Drug Administration (FDA) and quality can vary between products. That’s why it’s best to shop from brands that prioritize third-party testing and clinically supported doses of high-quality ingredients, like Veracity. Here are a few tips to help you choose a safe supplement. 

• Third-party testing: Look for supplements independently tested by reputable organizations (like USP, NSF, Informed Choice) to ensure they are free from contaminants and meet quality and purity standards.

• Transparent labels: Avoid products with undisclosed “proprietary blends” or anything that doesn’t list every ingredient clearly. You should know exactly what and how much you’re taking. 

• Clinically supported doses: Avoid megadoses or multi-stimulant combinations and stick to formulations with evidence-based doses. 

• Disclosed caffeine content: For supplements that contain caffeine, you want to know exactly how much you’re getting per serving and include recommended daily limits.
  
  

How to test a supplement 

If you want to see whether a certain supplement supports your goals, consider a short trial run. Here’s how: 

1. Take it one at a time: While it may be tempting to have multiple supplements to boost metabolism in your arsenal, test only one supplement at a time. This is the most effective way to see if a particular supplement is working for you.

2. Start gradually: You can begin with half the recommended dose for three to four days, then increase to the full labeled dose if well-tolerated.

3. Track changes: Use a journal or habit tracker to record any changes in energy levels, mood, weight, or any other symptoms . Be sure to note any side effects as well.

4. Stop if needed: If side effects are disruptive or if they’re outweighing the benefits, stop taking the supplement. 

5. Give it three months: If all is well, continue taking the supplement for at least three months. This gives it time to start working, and gives you a chance to you see if it’s supporting your health goals.

Timing and dietary tips for metabolism-boosting supplements 

How and when you take metabolism supplements, as well as what you eat, can influence how well they work. Here are some practical tips to get the most out of them.

• Be mindful of supplements with caffeine: Take them in the morning and avoid using them eight to 10 hours before bedtime to protect your sleep quality.

• Pair with protein: Include a protein at every meal or snack to support higher calorie burn (thanks to protein’s higher thermic effect). “When assembling your plate, start by choosing the protein you want to include first to prioritize it,” says Radloff. “Aim for 20 to 30 grams of protein at meals and 10 to 15 grams at snacks to support your metabolism and keep you full.” Options include smoothies with protein powder, beef, chicken, or fish as well as plant-based options like legume pasta, beans, edamame, nuts, or seeds.

• Eat balanced meals: Aim for meals that include protein, healthy fats, fiber-rich carbohydrates, and plenty of colorful fruits and vegetables. These nutrient-rich foods help regulate energy levels and promote overall metabolic health.

• Don’t forget water: When adding more fiber to your diet (whether from food or supplements), increase your water intake to prevent constipation. Carry a reusable water bottle to help you stay on track.

• Eat regularly: Supplements shouldn’t replace regular eating habits. “Eating regularly, at least every three to four hours, is important to prevent overeating and binge eating later in the day, which often leads to excess calorie intake,” explains Radloff. She also recommends planning meals ahead of time to support consistent dietary habits—especially protein, which often takes the most time to prepare.
  

Other healthy habits to pair with metabolism booster supplements

Improving your overall health—regularly moving your body, getting good sleep— is the simplest and most effective way to improve your metabolism. Here’s how.

• Incorporate resistance training: Lifting weights, using resistance bands, or doing bodyweight exercises regularly can increase your lean muscle mass and help you burn more calories. Train two to four times per week to continuously build lean muscle and help preserve it over the long run.

• Move more: Simple, non-exercise movements (NEAT) adds up. Take walking breaks during the workday, stand and stretch between meetings, park farther from entrances, or take the stairs instead of the elevator. Small changes can make a big difference over time.

• Prioritize quality sleep: Sleep supports all body functions, including your metabolism. Aim for seven to nine hours of sleep each night and create a calming bedtime routine to help you unwind. 
  
  

When to seek care and work with a healthcare provider 

If you’re having trouble with your metabolism, whether with weight management, blood sugar control, changes in digestion, energy levels, or other concerning symptoms, it could be a sign that something bigger is going on. In these cases, checking in with your healthcare provider is a good idea. 

“Poor metabolic health can be seen physically in excess abdominal weight or a waist circumference over 40 inches in males and 35 inches in females,” explains Radloff. Additional symptoms to watch for may include increased thirst, frequent urination, fatigue, and blurry vision. All are symptoms of type 2 diabetes that may also indicate poor glucose metabolism. If you’re experiencing these signs, talk with your healthcare provider about updating or expanding your lab work.

“Lab work that could flag for metabolic issues includes high triglycerides, low HDL cholesterol, high blood pressure, and elevated blood glucose, all of which are signs of poor metabolic health,” says Radloff.  Lab testing can also help detect nutrient deficiencies, which may contribute to uncomfortable symptoms and impact your overall health. Campos adds that poor metabolic health doesn’t always present with clear symptoms, which is why regular lab work is so important.

Key takeaways

• Your metabolism is dynamic and shaped by many factors, including diet, muscle mass, and genetics, but you still have meaningful control over it through daily choices.

• Healthy lifestyle habits, like a nutritious diet, regular movement, quality sleep, and stress management should be the foundation of metabolic health.

• Certain supplements may boost your metabolism, like coffee, green tea, protein powder, fiber, capsaicin, creatine, and Metabolaid.

• Understanding that “boosting” your metabolism simply means supporting natural processes can help you focus on realistic, science-backed strategies that improve your overall metabolic health.
  
  
  

Frequently Asked Questions (FAQs)

Do metabolism boosters help with weight loss?

Metabolism booster supplements can support metabolic health and slightly increase your metabolism, helping you burn more calories and potentially improving weight loss efforts. However, meaningful and sustainable weight loss is most effective when paired with a balanced diet, regular physical activity, and consistent, healthy lifestyle habits.

What is the four-ingredient metabolism booster?

Online, you may have come across  “four-ingredient metabolism boosters,” usually made from a combination of  lemon, honey, ginger, salt, and/or apple cider vinegar. While these ingredients are nutritious on their own, there’s no scientific evidence that combining them in a specific concoction will meaningfully speed up your metabolism. This trend is largely pseudoscience, with no credible research to support it.

How do I speed up my metabolism for weight loss?

Every person burns calories differently, and how fast or slow it runs is influenced by a variety of factors, such as age, genetics, diet, muscle mass, hormones, and overall health status. While you can’t control all of these, you can support a more efficient metabolism by building lean muscle, eating a high-protein diet, staying active throughout the day, and incorporating metabolism-supportive foods into your routine. 

What supplement actually burns belly fat?

There are” belly fat burner” supplements that claim to target belly fat for weight loss, but “spot reduction is a myth,” says Campos. The body doesn’t burn fat from just one specific area. When fat is metabolized, it’s reduced throughout the body as a whole, not in isolated spots like the belly. Radloff adds that, “Most of these supplements only produce minimal weight loss, usually less than two pounds over several months. And many of these supplements haven’t been tested in randomized clinical trials either.” 

Is it okay to take metabolism boosters?

Yes—as long as you use them safely and have realistic expectations. Metabolism boosters are not magic fixes and work best when paired with healthy lifestyle habits. It’s also important to choose supplements carefully, since many products make big claims without real research behind them.

If you’re considering a metabolism booster, make sure to:

• Check with a healthcare provider first, especially if you have a medical condition, take prescription medications or other supplements, or are pregnant or breastfeeding

• Choose supplements that are clearly labeled, third-party tested, with clinically-researched ingredients, from reputable, trustworthy brands

• Avoid products with claims that seem too good to be true or anything with a mysterious or proprietary blend that doesn’t disclose all ingredients and their amounts.