Vitamins Help Burn Fat & Increase Metabolism

Vitamins Help Burn Fat & Increase Metabolism

Metabolism encompasses all the processes that either break food down for energy or build up the cells and tissues that replenish your body. The chemical reactions that burn fat require the help of certain vitamins and other nutrients. Providing ample amounts of those key nutrients may increase your metabolism and promote fat-burning. Together with a balanced diet and regular exercise, these nutrients may help you reach and maintain your ideal weight. Consult your doctor before making any dietary or supplement changes.

B-Complex Vitamins

One of the primary functions of B-complex vitamins is to help metabolize carbohydrates, fats and proteins and help your body unlock and utilize the stored energy in food. Vitamin B-1, or thiamine, forms part of the structure of the enzyme thiamine pyrophosphate, which helps break down carbohydrates and fats. Vitamin B-2, or riboflavin, forms part of the molecule NADH, which helps transport energy within cells. Vitamin B-5, or pantothenic acid, contributes to the structure of several enzymes that metabolize fats, including coenzyme A, which plays an important role in the synthesis and breakdown of fatty acids.

Nutrients for L-carnitine Production

Niacin, vitamin B-6 and iron increase metabolism by assisting with the production of L-carnitine, an amino acid that promotes fat burning, notes Vanderbilt University. Your body synthesizes L-carnitine from the essential amino acids lysine and methionine in the liver. Almost all of the carnitine in your body is stored in muscle tissue. From there it helps transport fatty acids into the cells' mitochondria, where energy is produced. L-carnitine also promotes the release of triglycerides into the bloodstream and then into the muscles to be burned for energy.

Coenzyme Q10

Coenzyme Q10, also known as CoQ10 or ubiquinone, is directly involved in the production of energy in the mitochondria of every cell in your body. By making more oxygen available to muscle cells, CoQ10 can help increase the strength and efficiency of muscles. This is particularly effective in heart muscle and enables people with heart conditions to exercise longer and burn more fat. In a laboratory animal study published in the August 2012 issue of the "Journal of Applied Physiology," CoQ10 supplementation improved function of mitochondria impaired by the statin drug Atorvastatin. CoQ10-supplemented animals also showed increased exercise endurance.

Creatine

Creatine, a compound that muscles use to store energy, is widely used as an ergogenic aid to enhance athletic performance. While creatine is a ready source of fuel for muscles, it is rapidly depleted and muscle cells can only store small amounts of creatine. This supplement, derived from animal products, is often found in low levels in vegetarians. Creatine may improve muscle strength by up to 15 percent, according to the editors of the book "Skeletal Muscle: Pathology, Diagnosis and Management of Disease." A study on college-aged female athletes, published in the 2000 issue of the "Journal of Strength and Conditioning Research," found that creatine supplementation in conjunction with a weight-training program decreased body fat more effectively than training without creatine supplementation.

Iron

Iron, as part of the hemoglobin molecule, carries oxygen to your muscles that enables them to burn fat. Low iron levels lead to low energy levels and a lower metabolic rate. Iron deficiency also reduces your aerobic capacity, physical endurance and athletic performance. Iron-deficiency anemia is the most common nutritional deficiency in the United States, according to the University of Minnesota Department of Epidemiology and Community Health. The recommended daily allowance of iron for adult males 19 years and older is 8 milligrams. Women 19 to 51 years should get 18 milligrams per day and those over 51 years need 8 milligrams per day. Good sources of dietary iron include shellfish, lean meats, beans and spinach. Tofu is also a good source of iron, with 6.65 milligrams in a 1/2-cup serving.