Highest effect
Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium plays a critical role in glucose metabolism and insulin sensitivity. Deficiency is common and can impair the body's ability to use glucose for energy, leading to metabolic dysfunction. Ensuring adequate magnesium levels is foundational for efficient energy production.
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Omega-3
Fatty Acid
Impact
Highest effect
Typical dose:1000–3000 mg / day
Omega-3 fatty acids, particularly EPA and DHA, help reduce the low-grade chronic inflammation often associated with metabolic dysfunction. They also support healthy cell membrane function, which is crucial for efficient insulin signaling.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Low Vitamin D levels are associated with impaired insulin secretion and resistance. Correcting a deficiency is a foundational step that can help optimize the function of numerous systems involved in metabolic health, including hormone regulation and inflammation.
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High effect
Acetyl L-Carnitine
Other
Impact
High effect
Typical dose:500–2000 mg / day
Acetyl L-Carnitine (ALCAR) is a highly bioavailable form of carnitine. It acts as a shuttle, moving long-chain fatty acids across the mitochondrial membrane where they can be oxidized ('burned') for ATP production. This is particularly beneficial during periods of calorie restriction or exercise.
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Caffeine
Other
Impact
High effect
Typical dose:100–300 mg / day
Caffeine acts as a potent thermogenic agent, increasing both resting metabolic rate and total daily energy expenditure. It stimulates the release of catecholamines like adrenaline, which mobilize fatty acids from fat tissue to be used as fuel.
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Coenzyme Q-10
Other
Impact
High effect
Typical dose:100–300 mg / day
CoQ10 is essential for cellular energy production. A higher metabolic rate demands more energy, and CoQ10 ensures the mitochondria can meet this demand efficiently. Supplementation can support energy levels, as natural production tends to decline with age.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
While not a direct thermogenic, Creatine boosts performance in high-intensity exercise, promoting the growth of metabolically active muscle tissue. More muscle requires more energy to maintain, even at rest, thus elevating your baseline metabolism over time.
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Green Tea
Botanical
Impact
High effect
Typical dose:400–800 mg / day
The primary catechin in green tea, epigallocatechin gallate (EGCG), works with caffeine to inhibit an enzyme that breaks down norepinephrine. This results in prolonged stimulation of the nervous system, leading to a sustained increase in calorie burning and fat utilization.
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Situational effect
Chromium
Mineral
Impact
Situational effect
Typical dose:200–1000 mcg / day
Chromium is a component of a molecule called chromodulin, which helps insulin bind to its receptors on cells. This improves glucose uptake and utilization, which can help manage cravings and prevent the metabolic slowdown associated with poor blood sugar control.
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Iodine
Mineral
Impact
Situational effect
Typical dose:150–300 mcg / day
The thyroid gland cannot produce its hormones without adequate iodine. In cases of insufficiency, thyroid function slows, directly reducing metabolic rate. For individuals with low iodine intake, this supplement is crucial for restoring normal metabolic function.
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Selenium
Mineral
Impact
Situational effect
Typical dose:55–200 mcg / day
Even with sufficient thyroid hormone production, a selenium deficiency can prevent its activation, leading to symptoms of a slow metabolism. Adequate selenium ensures the thyroid hormones produced can effectively carry out their function of regulating energy expenditure.
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