You work and work and yet you still can’t seem to lose weight. Nothing is more frustrating.

You put more than your share of long hours into the gym, or racking up the mileage on the running trail, but you’re still not seeing the results you are hoping for. The ones you’ve been expecting. The ones that have been motivating you.

At some point, you are ready to throw in the towel, understandably.

What about your metabolism?

Before you do, let’s take some time to discuss this issue of metabolism. The Mayo Clinic defines it this way: “Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.” (1)

So, in many ways, metabolism holds the key to both weight gain and weight loss. If your body isn’t metabolizing effectively, you’ll never reach your goals in the gym. But, on the other hand, if your metabolism is functioning at full capacity, you’ll be amazed at the results. Guaranteed.

Every person has his or her own metabolic rate – which varies based on differing factors which include body size, sex and age. These factors are currently either working for you or against you in your effort to lose weight or to “get back in shape.”

When we are younger and more physically active, our metabolism is firing on all cylinders and at full speed. But, as we age, and as our daily activities become less active, our metabolism slows down significantly.

So, what can you do to rev your metabolism? The answer is quite simple, actually. Use vitamins to boost your metabolism. That’s right, go natural.

Which vitamins will boost your metabolism?

Vitamin B-1 One of the primary functions of the eight B-complex vitamins is to boost metabolism -helping metabolize carbohydrates, fats and proteins and helping 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. B-1 plays a crucial role in certain metabolic reactions. Your body needs it to form adenosine triphosphate (ATP), which every cell of the body uses for energy. (2) Foods rich in B-1 include beans, fish, pork and vegetables of all kinds, with asparagus leading the way.
Vitamin B-2 Vitamin B-2, or riboflavin, forms part of the molecule NADH, which helps transport energy within cells. Vitamin B-2 is an excellent metabolism booster – playing a crucial role in certain metabolic reactions, particularly the conversion of carbohydrates into sugar, which is “burned” to produce energy. Foods rich in Vitamin B-2 include lamb, milk, yogurt, spinach, almonds and tomatoes.
Vitamin B-5 Vitamin B-5, or pantothenic acid, is a vitamin that boosts metabolism as it 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. Without B-5, you would be unable to use fats, carbohydrates, or proteins as energy sources. (3) Foods rich in Vitamin B-5 include sunflower seeds, salmon, avocado, corn, broccoli and mushrooms.
Zinc The thyroid gland needs zinc to produce thyroid hormones, which helps maintain your metabolism and energy. Zinc helps you control your appetite and is a great metabolism booster.(4) Foods rich in zinc include beans, seeds, shrimp, beef and spinach.
Iron Iron, as part of the hemoglobin molecule, carries oxygen to your muscles that enables them to burn fat and boost metabolism. 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.(5) Foods rich in iron include red meat, poultry, pork, dark leaf lettuces, beans and seafood.
Magnesium Magnesium is a mineral needed by every cell in your body and is used in more than 300 biochemical reactions in the body, including proper muscle, nerve and heart function, protein synthesis and energy metabolism. Taking magnesium is an excellent way to boost metabolism.(6) Foods rich in magnesium include nuts, seeds, bananas, dried fruit, fish, beans, avocado, and my favorite – dark chocolate.
Vitamin A Vitamin A plays an important role in the regulation of thyroid hormones. Thyroid hormones regulate how your body’s cells use energy, which affects the rate of your metabolism. When thyroid hormone levels are too low, parts of your body slow down, and this may cause a decrease in your metabolism. Conversely, taking Vitamin A will boost your metabolism.(7) Foods rich with Vitamin A include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits.

All of these vitamins are obviously available in supplements.

Timing is everything: When and how you consume metabolic-boosting vitamins matters, too.

Study after study shows that in order to effectively increase your metabolism, you need to be eating well all throughout the day. So, if you are one of these people who never eats breakfast, that could be part of your problem. Your body needs fuel, as you have been told your entire life. Well, it may not have mattered in middle school, but it certainly matters now.

Not only do you need to eat breakfast, but most experts would suggest that you eat small amounts of vitamin-rich foods all throughout the day. It might sound counter-intuitive, but the more you eat of good foods, the better your metabolism will function and the more weight you’ll actually lose.

In conclusion, use vitamins to boost your metabolism. You’ve got this! Rebuilding your metabolism is a very simple process that you can easily manage with just a little bit of planning and self-discipline.

All you need to do is take back the reins of your own health. Your new healthy body will thank you!
http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
http://umm.edu/health/medical/altmed/supplement/vitamin-b1-thiamine
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=87
http://www.mensfitness.com/nutrition/supplements/5-metabolism-boosting-supplements
http://healthyeating.sfgate.com/vitamins-burn-fat-increase-metabolism-5876.html
http://healthyeating.sfgate.com/vitamins-burn-fat-increase-metabolism-5876.html
http://www.today.com/id/23547010/ns/today-today_health/t/ways-boost-your-metabolism/