Remember this nutrient 'combo' to boost metabolism

Boosting metabolism is a key factor not only in weight loss but in overall health management. While certain foods or supplements tied to this goal draw attention, the real key lies in the balance of nutrients that support a healthy metabolism.

Metabolism does not simply refer to how quickly the body burns calories. It encompasses every process that converts food into energy and keeps organs such as the heart, brain and muscles functioning properly. Age, genetics and body type all influence metabolic rate, but nutrients play an important role as well.

Protein is by far the nutrient with the most direct effect on metabolism. However, protein intake alone is not enough to boost metabolism. A healthy metabolic environment requires the support of several nutrients working together. Dietary fiber and essential micronutrients — including iron, zinc, iodine, magnesium and B vitamins — play an indirect but supporting role.

Protein is the single most important nutrient for metabolic rate. Among all nutrients, it has the highest thermic effect of food, referring to the energy the body expends digesting, absorbing and metabolizing what is eaten.

According to research from Maastricht University in the Netherlands published in the journal Nutrition & Metabolism in 2004, the thermic effect of protein amounts to about 20 to 30 percent of the calories consumed. This is far higher than other nutrients. Carbohydrates account for only 5 to 10 percent and fat for just 0 to 3 percent. This means protein requires far more energy to digest and absorb than carbohydrates or fat, which is why protein-centered eating is often recommended for weight loss.

Protein's core function is supplying the amino acids needed to maintain muscle, one of the most metabolically active tissues in the body. The body needs energy to maintain muscle even at rest.

In fact, a paper by US researchers published in the journal Advances in Nutrition in 2024 found that high-protein meals produced a greater thermic effect in the short term than low-protein meals. Over a one-year period, high-protein meals also led to higher total energy expenditure. Total energy expenditure is the sum of basal metabolic rate, activity-related energy expenditure and the thermic effect of food.

The analysis suggests that a long-term high-protein diet can raise not only the thermic effect of food but also energy expenditure at rest, ultimately increasing total daily energy expenditure. No significant difference in energy metabolism was found between animal and plant protein.

Dietary fiber contributes to metabolism indirectly, through gut microbes. Researchers at the University of Groningen in the Netherlands wrote in the Journal of Lipid Research in 2013 that short-chain fatty acids are produced when gut bacteria ferment dietary fiber. These fatty acids affect not only gut health but also liver metabolism and the metabolism of muscle and fat tissue.

Essential micronutrients are key components that keep the reactions involved in cellular energy production running smoothly. When these nutrients are lacking, the body's energy-conversion system slows down, and severe deficiency can bring the system to a halt altogether. In other words, essential micronutrients are indispensable parts that keep the body's metabolic machinery running.

Because metabolism is shaped by many factors, dietitians advise getting enough protein, fiber and micronutrients through food while also maintaining regular exercise and adequate sleep.