As we get older, our metabolism slows down naturally. Maintaining a healthy weight and maintaining energy levels becomes more difficult. For people over 50, this slowing metabolism can cause unwanted weight gain and thus many health issues. Fortunately, there are certain supplements to speed up metabolism after 50, which can support your efforts to stay fit and energetic throughout your life. In this article, let us explore some of the best supplements, lifestyle hacks, and dietary tips to help you revitalize your metabolism.
Why is Good Metabolism Important?
Metabolism is the process of transforming consumed food into usable energy, powering all life-sustaining functions. It consists of all the chemical reactions in the body that keep you alive, including breaking down nutrients, building cellular structures, and regulating energy. A higher metabolic rate means your body burns more calories, which is important for maintaining a healthy weight and overall health.
Why Does Metabolism Slow Down After 50?
Several factors can cause slower metabolism as we age:
- Sarcopenia: Muscle mass naturally decreases with age, a condition known as sarcopenia. This is problematic because muscle tissue burns more calories at rest than fat, leading to a decrease in overall metabolic rate.
- Hormonal changes: Hormonal fluctuations, especially in post-menopausal women, can significantly affect metabolic processes.
- Decreased physical activity levels: As individuals age, a variety of factors may cause them to become less active, resulting in a decrease in daily calorie expenditure.
- Declining calorie needs: The body’s energy needs generally decrease with age. If dietary intake remains the same, this can lead to an imbalance and contribute to weight gain.
Supplements to Speed Up Metabolism After 50
Supplements can play a valuable role in speeding up the metabolism, particularly when combined with a nutritious diet and regular exercise. Here are the following effective supplements to speed up metabolism after 50:
1.ย Protein Supplements
Protein plays a vital role in building and maintaining muscle mass, which is needed for a good metabolism. Muscle mass decreases when we age and our bodies don’t get enough protein from our diet. Protein supplements can help bridge the gap ensuring that there is optimal protein intake.
A variety of protein supplements can be helpful, including whey protein (fast-absorbing), casein protein (slow-release), and plant-based options like pea protein or brown rice protein. Your ideal daily protein intake will depend on individual factors such as activity level, age, and overall dietary needs. Consulting with a registered dietitian is always recommended before starting protein supplement intake.
2.ย Omega-3 Fatty Acids
Omega-3 fatty acids are brilliant for your overall health as you get older. They contain anti-inflammatory properties that can benefit your heart health. Research also says that omega-3 can increase metabolic function by supporting fat oxidation.
Omega-3 fatty acids sources are fish oil supplements, flax seed oil, and algal oil.
3.ย Green Tea Extract
Green tea extract is a popular dietary supplement known for its potential weight management benefits. This is largely attributed to its high concentration of catechins, particularly epigallocatechin gallate (EGCG), and caffeine.
Both catechins and caffeine can stimulate thermogenesis, which is the bodyโs heat-producing process. This increased heat production can lead to a slight increase in metabolic rate, potentially increasing calorie expenditure. Studies have suggested that green tea extract can increase metabolic rate by 4-5% in some individuals.
4. Caffeine
Caffeine acts as a stimulant in the central nervous system, leading to an increased metabolic rate. This increased metabolic activity may contribute to improved fat oxidation. Additionally, caffeine may improve physical performance by increasing alertness, reducing fatigue, and improving endurance.
Caffeine is readily available in various forms, including coffee, tea, and dietary supplements. However, it is essential to consume caffeine in moderation to minimize potential side effects such as anxiety, restlessness, and difficulty sleeping.
5.ย L-Carnitine
L-carnitine is an amino acid that plays a key role in energy metabolism. It functions as a transport molecule, transporting fatty acids into the mitochondria, the powerhouses of our cells. Inside the mitochondria, these fatty acids are broken down to produce energy. This process can help with fat utilization, especially during exercise.
A normal daily dosage of L-carnitine for general health and metabolic support ranges from 500mg to 2000mg. But before starting any supplement it is better to check once with your healthcare consultant.
6.ย Vitamin D
Vitamin D plays a crucial role in numerous body functions, including metabolic processes. New research suggests a potential connection between sufficient vitamin D levels and effective weight management.
A daily intake of 600-800 International Units (IU) of vitamin D is generally recommended for most adults. However, individual needs may vary depending on age, sun exposure, and underlying health conditions. It is recommended that you consult a healthcare professional to determine the optimal dosage for your specific needs.
7.ย B Vitamins
B vitamins are essential for energy production in the body. They help convert carbohydrates into glucose, the main fuel source for bodily functions. A deficiency in B vitamins can manifest as fatigue and may even contribute to weight gain.
A B-complex supplement can be a valuable source of essential B vitamins, such as B12, B6, and folate, ensuring an adequate intake to support optimal energy metabolism and brain cognitive function.
Lifestyle Changes to Enhance Metabolism After 50
In addition to the above supplements to speed up metabolism, you should also make the following healthy lifestyle changes after 50:
1.ย Strength Training
Start doing strength training exercises at least twice a week, as it is an anti-aging tool that will help you build and maintain muscle mass, enhancing your metabolism. You can stay active by doing simple physical activities such as walking, swimming, or cycling which can burn some extra calories and improve heart health.
2.ย Eat Enough Protein
As we know protein is one of the most important building blocks of your body. Hence increasing protein intake can help maintain muscles. You can eat lean meats, legumes, dairy, nuts, and seeds which are good quality sources of protein.
3. Stay Hydrated
Drinking enough water is important for optimal metabolic function. Studies show that drinking cold water can temporarily boost metabolism.
4. Get Quality Sleep
Poor sleep is linked with a negative impact on metabolism and contributes to weight gain. You should sleep at least 7-9 hours of sleep.
FAQs
What supplements are best for women over 50 to boost metabolism?
Protein supplements, omega-3 fatty acids, green tea extract, and Vitamin D are some best supplements for women over 50 which can boost metabolism.
Can I take multiple metabolism-boosting supplements at once?
Many supplements can be taken at once, however, it is important to consult a healthcare provider to avoid any risks.
Are there any side effects of taking metabolism-boosting supplements?
Some people may experience side effects such as digestive issues and increased heart rate, especially after consuming caffeine and green tea extract. It’s recommended to start with lower doses to check the tolerance.
How long will it take to see results from metabolism-boosting supplements?
Results from these supplements to speed up metabolism after 50 can vary based on individual factors like diet, exercise, and metabolism. Generally, it may take a few weeks of consistent use along with lifestyle changes to see good results.
Conclusion
As we age, it’s essential to take proactive steps to boost metabolism and maintain overall health. These supplements to speed up metabolism after 50 can help you achieve your fitness goal. Along with these supplements, you can make healthy lifestyle changes such as regular exercise and a nutritious diet can help enhance your metabolic rate. However, always remember to consult with a healthcare professional before starting any new supplements.