How vitamins support metabolism, energy and healthy weight

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Learn how vitamins support metabolism, energy and wellbeing. Discover key nutrients, diet tips and lifestyle habits that influence metabolic health and healthy weight.

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We often hear about the importance of getting enough nutrients, such as vitamins, from our foods because of their important role in various body functions.

Metabolism is just one of these, which is the body’s internal process of producing energy from food, and how it expends this energy for moving, eating, sleeping, breathing and all the other body functions that keep you alive. Vitamins are organic compounds used in tiny amounts for these metabolic processes.

The role of metabolism for energy and wellbeing

As vitamins are involved in energy production, not getting enough can affect our energy levels. Tiredness can affect our exercise levels and lead us to reach for high-calorie foods.

Our metabolism speed affects how quickly we burn energy (calories). Generally, a faster metabolism burns energy quickly. Meanwhile, someone with a slower metabolism burns fewer calories and less fat and therefore may find it harder to lose weight.

However, according to Harvard University, metabolism plays a smaller role than most think, and other factors, such as diet and activity, are more influential in determining weight.

If more calories are consumed than used, it is more likely that weight gain will occur, as Harvard University describes, our bodies store excess energy in fat cells. The more you move, the more energy you use and the more you eat, the more calories you consume. Metabolism helps burn and use energy.

Sources of vitamins to support metabolism

As only small amounts of each micronutrient are required to support metabolism, experts recommend getting vitamins and minerals — also known as micronutrients — by eating a variety of unprocessed foods as part of a balanced diet.

It is thought that vitamins from foods work together with the other compounds in the food, such as phytochemicals, whereas supplements don’t contain these other compounds found in food.

Uncooked food could be even more beneficial, as nutrients can be lost when food is cooked in water.

What are the key vitamins that support metabolism

A 2020 review paper in the Nutrients Journal reports that food is digested by enzymes that break down carbohydrates, which are then involved in chemical reactions that convert them into energy. Vitamins B1, B2, B3, B5, and C, as well as iron and magnesium, all play essential roles in these major pathways of cellular energy production.

The paper cites several studies that found a low intake of B1, B2, B3, B5, B9, B12, vitamin C, iron and zinc were associated with various symptoms of mental fatigue, including mood, memory and cognitive performance.

Not getting enough of these B vitamins can lead to symptoms of fatigue.

Red blood cells deliver oxygen to body tissues, and iron is needed to make them. When iron intake is insufficient, as Mount Sinai Hospital describes, it can lead to low iron levels and symptoms such as tiredness and difficulty concentrating.

Vitamin C enhances iron absorption from plant-based foods, which can help maintain energy levels. A moderate vitamin C deficiency, according to the Nutrients Journal, can also lead to fatigue and irritability.

According to a 2022 review paper in The International Journal of Endocrinology, there is growing evidence that vitamin D may play a significant role in metabolism, particularly in regulating blood sugar levels.

Can we change our metabolism?

Genes and age can affect how fast your metabolism is, also called the basal metabolic rate — the amount of energy you burn at rest. As we age, metabolism slows.

However, experts suggest several ways to speed up metabolism. As the Mayo Clinic reports, muscle mass is the main factor in basal metabolic rate.

Weight training

Lean muscle mass increases your metabolism, as the Cleveland Clinic reports that muscle burns more fat, even at rest. Weight training can help build lean muscle mass.

High-intensity interval training

Exercise at high speed for a short spurt of approximately 1 minute, then return to the initial pace, cycling through this multiple times during your workout.

Focus on a nutritious diet

The thermic effect occurs when metabolism increases during eating, digestion, and storage of food, as Harvard University explains. Some foods have a higher thermic effect, and protein is one of them, as it takes the body longer to digest and absorb.

In addition, UnityPoint Health dietitian Allie Bohlman recommends foods high in fibre and protein that can help you feel fuller for longer and maintain weight. Protein also helps to build muscle. Examples include lean meats, oats, lentils, berries, and cottage cheese.

Keeping hydrated is also important for managing appetite, and as the Cleveland Clinic reports, water supports the body’s metabolic processes.

Some population groups may be at risk of vitamin deficiency, such as those who are pregnant, breastfeeding, vegan, experience chronic stress, or are elderly. Supplements may be necessary in these instances, but always only after consulting your GP first.

Lifestyle factors that can affect metabolism, energy and weight

It’s important to consider the bigger picture and other factors that could be contributing to low energy levels, such as increased stress, poor sleep, or a poor-quality diet, which can also be interrelated. For example, stress can lead to overeating in order to cope with the stress, and in turn, a poor diet. Stress can also raise cortisol levels, which, according to Johns Hopkins Medicine, can impact appetite, leading to increased food consumption, fat storage, and weight gain.

Poor diet can affect sleep, while poor sleep can lead to tiredness and stress. As the Cleveland Clinic explains, inadequate sleep can also disrupt hormone levels and the body’s ability to use energy efficiently.

A healthy lifestyle is key to energy balance and metabolism

Vitamins don’t directly affect weight, but they are important in maintaining energy levels to help you lead a healthy life, including getting enough exercise and reaching for healthy foods that contain these micronutrients.

Consuming adequate amounts of these vitamins and minerals is important to support the body’s processes, including metabolism, which is how your body uses energy.

Metabolism can therefore influence how much energy your body stores as fat and, in turn, your weight. However, vitamin intake alone will not affect metabolism. It should be considered alongside your lifestyle, genetics, diet, and exercise levels.

Always read the label and follow the directions for use.

Disclaimer: This information is general in nature and is not intended to replace professional medical advice. Candida infections require proper diagnosis. If you're experiencing symptoms, particularly for the first time or recurrent infections, please consult your healthcare provider. Always inform your doctor about any supplements you're taking.