In the right quantities, these substances give your body the tools it needs to thrive on a cellular level. From a metabolic standpoint, they may help metabolize macronutrients, deliver energy to cells, regulate glucose, manage insulin production, reduce inflammation, and more.

But when you fall short, these processes can be disrupted, increasing your risk for poor metabolic health and a range of related chronic diseases. For example, specific vitamin and mineral deficiencies have been associated with obesity , diabetes , cardiovascular disease , and metabolic syndrome. For some people, diets that contain a lot of processed foods and lack a diversity of fruits and vegetables can cause deficiencies.

Even those who eat a healthy diet of whole or minimally processed foods with an emphasis on a variety of colorful plants can still come up short on certain nutrients because of declining soil quality and inadequate nutrient absorption. But what should you supplement with?

While recommendations vary by person and should ideally be guided by a healthcare provider and appropriate lab testing, certain vitamins and supplements tend to be more beneficial than others.

Use this guide to learn which vitamins and micronutrients are difficult to get through your diet and are best consumed as supplements and how to choose a good brand and take it safely. These vitamins and supplements support metabolic health in a variety of ways.

Remember, several may also be present at appropriate doses in your current multivitamin-multimineral supplement—so double check. As an antioxidant, ALA helps combat oxidative stress by neutralizing harmful free radicals in the body that might otherwise damage cells and contribute to inflammation, insulin resistance, diabetes, diabetic neuropathy nerve damage , and overall metabolic dysfunction.

ALA has even been shown to help restore levels of another potent antioxidant within cells called glutathione, which normally declines with age. Research also suggests that ALA may have insulin-like effects and improve glucose uptake by muscle and fat cells from the bloodstream, lowering blood sugar levels.

One meta-analysis of 24 studies found that ALA supplementation among patients with metabolic diseases helped lower fasting blood glucose, insulin levels, insulin resistance, hemoglobin A1C levels a measure of your average blood sugar over 3 months , triglycerides, and LDL cholesterol.

Other studies suggest that supplementing with mg daily may reduce neuropathy symptoms e. How much do you need? Higher doses of up to mg per day may also be effective for improving metabolic markers such as insulin sensitivity, or how efficiently your body processes glucose, as well as diabetic neuropathy.

Special considerations: Because food interferes with ALA absorption, take the supplements on an empty stomach, before or between meals.

Also, despite its general safety, experts advise consulting your doctor before taking ALA if you consume excessive alcohol, or have diabetes, liver disease, a thyroid disorder, or thiamine deficiency. Metabolic benefit: Vitamin D receptors are found in nearly all cells in the body, which means this essential nutrient has incredibly widespread effects on health, including metabolic processes.

Specifically, vitamin D appears to have anti-inflammatory effects throughout the body, including on pancreatic beta cells that produce insulin, so it may support normal insulin production. Low vitamin D levels have been associated with obesity, insulin resistance, heart disease, and diabetes.

Supplementing with vitamin D appears to be beneficial for blood sugar control and reducing Type 2 diabetes risk. Vitamin D reduced Type 2 diabetes risk when supplemented without calcium in overweight individuals and those with prediabetes.

Another meta-analysis of 19 studies found that people with Type 2 diabetes who were supplemented with vitamin D experienced a decline in HbA1c a 3-month average of blood glucose levels , insulin resistance, and insulin levels. The recommended dietary allowance RDA for vitamin D is IU or 15 mcg per day for adults under age 70 and IU or 20 mcg per day for adults over age But these doses may be low for optimal health.

Additionally, some benefits of vitamin D, such as reduced diabetes risk, appear to kick in around 2, IU per day. Special considerations: Choose vitamin D 3 , which is more effective at raising your levels than vitamin D 2.

Because vitamin D is fat-soluble, it should be taken with a fat-containing meal or snack to boost absorption. At the doses mentioned above, vitamin D is quite safe for most individuals, but it may interfere with a few medications, such as statins and corticosteroids.

Metabolic benefits: B vitamins play a vital role in metabolism, including breaking down carbohydrates into sugars, including glucose, and helping the body use fats and proteins. The following are included in a B-complex: thiamine B 1 , riboflavin B 2 , niacin B 3 , pantothenic acid B 5 , pyridoxine B 6 , biotin B 7 , folate B 9 , and cobalamin B Here are a few ways they impact metabolic health:.

The RDAs for each B vitamin vary; some are slightly higher for men. B-complex supplements often exceed these amounts significantly. That means supplements containing doses higher than the RDA are unlikely to cause problems.

However, it is important to know that there have been cases of neuropathy weakness, numbness, or pain with excessive doses of vitamin B6, so we recommend consulting a physician before taking more than the amounts in a B-complex. People on plant-based diets, in particular, may benefit from a B complex, including B12, since B12 is predominantly obtained from animal products.

Metabolic benefits: At their core, metabolic diseases are inflammatory diseases. For example, inflammation contributes to insulin resistance which can lead to diabetes and blood vessel damage which ups your risk for cardiovascular disease.

Fortunately, curcumin—the compound that gives turmeric its golden hue—is an anti-inflammatory and antioxidant powerhouse that reduces inflammation and oxidative stress which can trigger even more inflammation and metabolic damage at the cellular level.

Curcumin may also play a role in protecting pancreatic beta cells the cells that release insulin and regulating fat metabolism. In one study , taking mg of a curcumin supplement per day for three months significantly reduced fasting blood glucose, insulin resistance, and HbA1c, as well as triglycerides and free fatty acids in the blood of overweight and obese Type 2 diabetes patients.

Compared to supplements containing isolated curcuminoids, ground turmeric is far less potent. Special considerations: Curcumin is fat-soluble , so consider taking it with a fat-containing meal or snack to boost absorption. While curcumin is generally safe, it does have antiplatelet effects , so it can thin the blood and amplify the effects of drugs like aspirin and warfarin.

It may also interfere with iron absorption and cause problems for people who are borderline iron deficient. Metabolic benefits: Magnesium is an essential mineral that activates enzymes needed for hundreds of biochemical reactions in the body—including the enzymes that metabolize vitamin D.

Research also suggests magnesium plays a vital role in improving insulin sensitivity, which allows your body to process glucose efficiently. It appears to do this by enabling the cascade of glucose-metabolizing processes triggered by insulin binding to its receptor and by helping increase glucose transporter proteins, which help move glucose from the bloodstream into cells where it can be used for energy or storage.

Magnesium may also help counter low-grade inflammation , a factor in metabolic diseases like diabetes. There are several varieties of magnesium supplements: Magnesium glycinate, magnesium citrate, magnesium lactate, magnesium chloride, magnesium threonate, and magnesium aspartate are generally well absorbed, while magnesium sulfate and oxide may not be as bioavailable.

Special considerations: If you have any form of kidney disease, we recommend consulting with your physician before taking a magnesium supplement. Otherwise, magnesium is considered safe, but high doses of certain forms magnesium carbonate, chloride, gluconate, and oxide may cause diarrhea and cramping.

Supplements may also interfere with certain antibiotics and osteoporosis medications. Among their many benefits: Omega-3s have anti-inflammatory effects acting, in part, by downregulating the pro-inflammatory NF-κB pathway and reducing the secretion of several proinflammatory molecules, including cytokines , and they have been associated with several favorable metabolic changes, such as a reduction in triglycerides, blood pressure, and body fat levels, as well as improved insulin sensitivity.

There are three primary omega-3 fatty acids: eicosapentaenoic acid EPA , docosahexaenoic acid DHA , and alpha-linoleic acid ALA. While omega-3 fatty acids are found in foods such as fish like salmon and mackerel , walnuts, and flaxseeds, research shows that Americans are not consuming enough of certain omega-3s through diet alone.

Increasing omega-3 levels via supplements may be particularly beneficial for people already at a metabolic disadvantage. In one study of overweight middle-aged men, those with the highest blood levels of omega-3s had lower levels of the inflammatory marker CRP, fewer free fatty acids substances that can cause insulin resistance in the blood, and better insulin sensitivity compared to men with the lowest levels of omega-3s.

Women need around 1, mg of ALA omega-3s daily, while men need about 1, mg daily. Special considerations: The conversion rate of ALA to EPA and DHA in the body is poor, so supplements containing EPA and DHA, such as fish oil or algae oil, are your best bet and may be better for inflammation.

Look for supplements that have undergone molecular distillation , which removes heavy metals and other contaminants that fish can absorb. Metabolic benefit: Selenium is an essential trace mineral that supports normal thyroid function and packs an antioxidant punch , both of which are crucial for optimal metabolic health.

Within the body, selenium is incorporated into the structure of specific proteins, creating around two dozen selenoproteins , which influence various processes. For example, several selenoproteins help neutralize free radicals and protect cells from the oxidative damage that often underlies insulin resistance and metabolic dysfunction.

Selenium content of food can vary by region depending on soil quality. In general, U. soil contains enough selenium for most individuals to meet the RDA of 55 mcg—however, some research suggests there may be metabolic benefits of supplementing with additional selenium though other studies show a link between high selenium and Type 2 diabetes.

Selenium is also found in high concentrations in the thyroid, a gland that produces hormones T3 and T4 that regulate cellular metabolism throughout the body; as a result, thyroid hormones regulate things like body weight, temperature, and organ function.

Selenium exerts a protective effect on the thyroid by helping neutralize the many free radicals generated during thyroid hormone production. This means too little selenium may contribute to thyroid hormone imbalances and thyroid disorders that compromise metabolic function.

How much should you take? The RDA for selenium is 55 mcg per day for adults. Research on higher amounts is mixed , but some studies suggest that mcg per day may support optimal thyroid and metabolic health.

Special considerations: Early signs of excess selenium intake include a metallic taste in the mouth and garlic breath. If you notice either of these, you most likely need a lower dose. Each nut contains mcg of selenium. Metabolic benefit: Zinc is an essential mineral that activates enzymes needed for hundreds of vital biochemical reactions in the body, including those that regulate vitamin D activation and thyroid function.

Zinc also serves as an antioxidant by influencing enzymes that neutralize free radicals or reactive oxygen species that might otherwise trigger cellular damage and insulin resistance. Found in high amounts in pancreatic beta cells insulin-secreting cells , zinc is vital for the proper synthesis, storage, and release of insulin—the hormone that helps transport glucose from the bloodstream into cells where it can be used for energy or storage.

Zinc deficiency, while somewhat rare in the U. A meta-analysis of 32 interventional studies found that zinc supplementation significantly reduced fasting blood glucose, HbA1c, and inflammatory markers among people with Type 2 diabetes or at risk for diabetes. The RDA for zinc is 8 mg daily for women and 11 mg daily for men.

You can supplement with a bit more than this, but the beneficial cap for metabolic benefits may be around 25 mg per day.

Studies have also shown that excessive zinc intake may lead to elevated HbA1c and high blood pressure, so stay below the upper limit of 40 mg per day unless your healthcare provider suggests otherwise.

Special considerations: Zinc may interfere with a few medications , including certain antibiotics. Zinc can also impact copper absorption, so long-term zinc supplementation should include copper some products combine the two.

In addition, it helps regenerate other antioxidants, like vitamin E, in the body. In one study , supplementing with 1, mg of vitamin C per day significantly reduced fasting blood glucose, along with the inflammatory proteins interleukin-6 and CRP, in obese patients with diabetes or high blood pressure.

While overt vitamin C deficiency is rare, someone may experience inadequate intake if they get a limited variety of fruits and vegetables or have certain gastrointestinal conditions.

In one small study , researchers measured blood levels of three classes of POPs in 15 healthy women, both before and after supplementing with 1, mg of vitamin C per day for two months. The result: Several chemicals classified as organochlorine pesticides OCPs and polychlorinated biphenyls PCBs were significantly reduced after vitamin C supplementation.

Research suggests that vitamin C might help lower levels of uric acid a natural waste product from the digestion of foods in the body. In a meta-analysis of 16 studies, supplementing with vitamin C at doses ranging from , mg per day was associated with significant reductions in uric acid levels among people under The RDA for vitamin C is 75 mg per day for women and 90 mg per day for men.

However, the research above suggests that higher doses, ranging from , mg per day, are likely safe and may offer metabolic benefits. Special considerations: For those with kidney stones or who are predisposed to forming stones, we recommend speaking with your physician before considering taking vitamin C, as there is a potential risk that it can contribute to developing certain types of stones.

For most people, vitamin C is relatively safe and has a low risk for toxicity and side effects if you stay under the upper limit of 2, mg daily. If you consume too much, you may experience gastrointestinal distress, such as diarrhea, nausea, and cramping.

Metabolic benefit: Coenzyme Q 10 CoQ 10 is a powerful antioxidant found in cells throughout the body, most abundantly in the heart, liver, and kidneys. As an antioxidant, CoQ 10 also helps neutralize free radicals that might otherwise contribute to metabolically damaging oxidative stress. Overall Wellness that Supports Healthy Metabolic Function.

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