When it comes to metabolism, we’re often thinking about it in the wrong way— fixing it, boosting it, or being doomed by it genetically. The best metabolism booster, it turns out, is your daily habits. “Think of your metabolism as your body’s internal conductor,” says functional nutritionist and cofounder of Sakara, Danielle Duboise. “It does more than just ‘burn calories.’ Metabolism manages how you convert food into energy, how efficiently you use and store that energy, and how your body eliminates what it doesn’t need.”
You can naturally keep your metabolism happy with the proper diet and exercise. “Supporting your metabolism through consistent, nutrient-dense eating is one of the most powerful ways to enhance metabolic function naturally, as is moving your body daily (especially with resistance and aerobic training), prioritizing sleep, and managing stress,” says Duboise. “When the gut is balanced and cells are properly fueled, metabolism becomes more resilient, adaptive, and efficient.”
Vogue’s Favorite Metabolism BoostersFeatured in this articleBest Caffeine-Free
DaVinci Green Tea-70 Dietary Supplement
Jump to reviewBest for Muscle Support
Bloom Creatine Monohydrate Powder
A healthy metabolism shows up in “consistent energy levels, stable weight, regular bowel movements, healthy hormone cycles (including menstrual regularity for women), good sleep quality, normal appetite, and the ability to maintain or build lean muscle,” according to Taylor Fazio, a registered dietitian and wellness advisor for The Lanby. A “slow” metabolism can show up as fatigue, persistent cravings, and unexplained weight gain or difficulty losing weight. “It can sometimes feel like moving through molasses,” says Duboise. “Some may also notice they feel cold often, have trouble building muscle, or experience slower recovery from workouts.” While true metabolic disorders are rare, it’s important to look at the whole clinical picture of your health with a professional to determine the cause. “Lifestyle factors such as chronic dieting, under-eating, low muscle mass, poor sleep, unmanaged stress, or certain thyroid issues can downshift metabolism,” says Fazio. “Chronic, low-grade inflammation can also play a role by disrupting hormone signaling and mitochondrial function, which reduces the body’s ability or efficiency to turn food into usable energy.”
However, we all need a little help sometimes, and if you’re otherwise healthy and active, a metabolism booster can be worthwhile. “Targeted supplements can further support our metabolism, but only when layered onto a strong foundation of nutrition, movement, sleep, and stress management,” adds Duboise. To find the best metabolism boosters that deliver real results, we asked top dietitians and nutritionists to clear up all our burning metabolism questions, including how to pick the best supplements for every concern.
In This Story:Best Overall Metabolism Booster: Sakara Metabolism Gummies BiteWhy We Love It: According to Duboise, metabolism is a nutrient-dependent process that requires vitamins, minerals, and phytonutrients to function properly. “A diet rich in whole, plant-based foods provides the fiber, polyphenols, and phytonutrients that nourish a diverse microbiome and support efficient energy production at the cellular level,” says Duboise. When you can, it’s best to get these nutrients through your diet; though, Sakara’s Metabolism Bite gummy is a close second for when you need a little extra support. Stimulant-free, plant-based, and delicious (they taste like fresh, juicy pomegranate), they’re convenient to take with you on-the-go—an order comes with four individual bags of 14 gummies each that fit easily into a purse, backpack, or tote. They’re made with a patented saffron extract called Supresa, which, according to the brand, is clinically shown to reduce stress-induced snacking and promote a calm, focused state, along with DygloFit, an extract from African spice fruit, shown to support fat metabolism, blood sugar balance, and hormone health. “Together, these ingredients help reduce emotional snacking and sugar cravings, enhance satiety, and support a more balanced mood and metabolic state,” says Duboise. “Clinical studies show real results—fewer cravings, improved fullness, and more stable energy.”Key Ingredients: Saffron, cinnamon, DygloFitForm: GummyServing Size: 2 gummiesCertifications: GMP-certified, SQF-certifiedBest Caffeine-Free Metabolism Booster: DaVinci Labs Green Tea-70
DaVinci
Green Tea-70 Dietary Supplement
Why We Love It: Certain foods and botanicals can help naturally energize your metabolism—especially if they have a thermogenic effect. The body naturally produces heat, aka thermogenesis, which is part of the metabolic process. “Green tea, turmeric, ginger, and capsaicin from chili peppers all have thermogenic effects,” says Duboise. Also known as EGCG, green tea extract is one of Fazio’s favorite ingredients for boosting metabolism. “Green tea extract contains catechins shown to support fat oxidation and slightly increase calorie burn when combined with exercise,” she says. A powerful free radical fighter and fat metabolizer, this capsule contains 350mg of EGCG that’s caffeine-free for a boost without the crash.Key Ingredients: Green tea extractForm: CapsuleServing Size: 1 capsuleCertifications: NSF-certified, GMP-certified, SQF-certifiedBest Metabolism Booster for Muscle Support: Bloom Nutrition Creatine Monohydrate Powder
Bloom
Creatine Monohydrate Powder
Why We Love It: While creatine has recently made lots of buzz in the wellness world as an aid to boost athletic performance, it plays a crucial role in cellular metabolism—supporting energy production and lean muscle, which can indirectly boost metabolic health. “Backed by decades of research, creatine supports energy production in muscle cells, increases strength and lean mass, and may even benefit cognition,” says Fazio. “More muscle equals better metabolic health.” One scoop of this vegan-friendly, unflavored powder in your morning smoothie, juice, or protein shake (15-30 minutes before a workout) can supercharge your daily exercise, recovery, and more.Form: PowderServing Size: 1 scoopCertifications: Non-GMO, third-party testedBest Metabolism Booster for Energy Support: Pure Encapsulations Magnesium Glycinate
Pure Encapsulations
Magnesium Glycinate Dietary Supplement
Why We Love It: We love magnesium for a multitude of benefits—better sleep, stress relief, constipation, and more. It’s also a key partner in supporting bone, immune, and metabolic health. “Often overlooked, magnesium is a cofactor in over 300 enzymatic reactions, including energy metabolism and blood sugar regulation,” says Fazio. “Adequate intake supports more efficient metabolic pathways.” With its single-ingredient magnesium glycinate formula, a type of magnesium Fazio says is “highly bioavailable and gentle on the stomach”, this formula is clean, non-GMO, third-party tested, and delivers an ideal dose—120mg—of magnesium glycinate in every serving.Key Ingredients: Magnesium glycinateForm: CapsuleServing Size: 1 capsuleCertifications: NSF-certified, GMP-certified, non-GMOBest Vegan Metabolism Booster: O Positiv Moto Women’s Metabolism Support
O Positiv
Moto Women’s Metabolism Support
Why We Love It: When you get sufficient micronutrients in your diet, it can naturally help your metabolic health to work well. “Iron, magnesium, vitamin D, and B vitamins can all have an effect on your metabolism,” says Fazio. “And studies show that caffeine and green tea catechins can modestly increase energy expenditure and fat oxidation.” This vegan capsule, specifically designed to support women’s health, includes a few ingredients renowned for metabolic support: green tea extract, chromium picolinate, and vitamin B12 to all help give a natural energy boost with 2 capsules a day.Key Ingredients: EGCG, chromium picolinate, vitamin B12Form: CapsuleServing Size: 2 capsulesCertifications: GMP-certified, third-party testedBest Metabolism Booster for Blood Sugar Regulation: Metagenics Chromium Picolinate
Metagenics
Chromium Picolinate Dietary Supplement
Why We Love It: If you struggle with blood sugar fluctuation, chromium could be a small piece in the puzzle for supporting your overall metabolic health. An essential trace mineral, it plays a role in lipid, protein, and carbohydrate metabolism, as well as insulin resistance. “Chromium picolinate has been extensively studied for enhancing insulin sensitivity, regulating blood sugar, and supporting body composition and metabolism of macronutrients,” says Duboise, who notes the ingredient is one of the key ingredients in Sakara’s Metabolism Superpowder. “The best ‘metabolism vitamin’ is really a thoughtful blend, backed by science, and designed to bring your body back into balance.” This tablet includes a bioavailable form of chromium picolinate, without any unnecessary filler ingredients, to support overall energy metabolism and balance.Key Ingredients: ChromiumForm: TabletServing Size: 1 tabletCertifications: Non-GMO, B Corp-certified, GMP-certifiedBest Tasting Metabolism Booster: Moon Juice Ting Mango Complex + Ginseng
Moon Juice
Ting Mango Vitamin B Complex + Ginseng Supplement
Why We Love It: A range of vitamins and nutrients are essential to regulate metabolism and energy production. “Metabolism is a nutrient-dependent process,” says Duboise. “Every step—whether converting food into energy, balancing blood sugar, or regulating fat storage—requires vitamins, minerals, and phytonutrients to function properly.” Some of those crucial vitamins are B vitamins. “B vitamins—especially B12, B6, and folate—are all central to energy production pathways,” says Fazio. Moon Juice’s citrusy, mango-flavored powder delivers an energizing, caffeine-free boost of organic B-complex vitamins B1, B2, B3, B5, B6, B9 sourced from guava and tulsi, as well as organic vitamin B12 in only half a teaspoon. It dissolves imperceptibly for a refreshing pick me up that tastes so good that you’ll actually look forward to sipping it daily. Take it in the morning and you’ll feel the energizing benefits all day.Key Ingredients: B-complex vitamins, vitamin B12Form: PowderServing Size: ½ teaspoonCertifications: GMP-certified, USDA Organic, Non-GMOEverything You Need to Know
Do metabolism boosters really work?
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While you can naturally boost your metabolism, Fazio recommends changing your goal from “supercharging” it to optimizing it. Most often, metabolism boosters are associated with fad diets, weight loss methods, or gimmicky fix-alls. “There’s no magic pill,” says Fazio. “The most effective, evidence-based ways to boost your metabolism are building muscle through resistance training, eating adequate protein, managing blood sugar, getting enough sleep, reducing chronic stress, and staying physically active throughout the day. Supplements can play a supportive role but are not substitutes for lifestyle foundations.”
What is the best vitamin to boost metabolism?
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What you eat is essential for metabolic health and a nourishing, whole-food diet is the place to start. Both Fazio and Duboise agree, there is no one “best” vitamin to boost metabolism. You have to look at your health comprehensively. “It’s all about ensuring your micronutrients, like B12, iron, magnesium, and vitamin D, which are essential for metabolic reactions, are at sufficient levels,” says Fazio. “If you’re low in any of these, correcting the deficiency can make a meaningful difference.” It is worth noting that if you’re not deficient, extra amounts of these vitamins won’t speed things up. “Supplements can play a supportive role but are not substitutes for lifestyle foundations,” says Fazio. “The best first step is having a provider run a comprehensive panel to assess your levels and follow a tailored plan to address any gaps.”
AccordionItemContainerButtonDanielle Duboise is the cofounder of Sakara and holds a Master of Science in functional medicine and human nutrition from University of Western States.Taylor Fazio is a New York registered dietician and wellness advisor for The Lanby.