Written by Vera Coetsee, Health and Nutrition Coach
10 Feb 2025
Maintaining optimal metabolic health is crucial for overall well-being, as it influences energy levels, weight management, and the risk of chronic diseases. While a balanced diet and regular exercise are foundational, certain supplements can provide additional support for metabolic function. From vitamins and minerals that play key roles in energy production to herbal extracts that may enhance insulin sensitivity, exploring these supplements can help you achieve your health goals.
What is Metabolic Health?
Metabolic health refers to the optimal functioning of metabolic processes in the body, which includes the efficient conversion of food into energy, the regulation of blood sugar levels, and the proper management of lipids and hormones. Key indicators of metabolic health include healthy body weight, balanced blood sugar levels, normal cholesterol and triglyceride levels, and optimal blood pressure. When these factors are in balance, the body is less prone to chronic conditions such as obesity, type 2 diabetes, and cardiovascular diseases.
Supplements that may Support Optimal Metabolic Health
- Vitamin D – Adequate levels of vitamin D are linked to better metabolic health and may help regulate insulin levels due to its anti-inflammatory effects throughout the body. Many of us lack Vit D, mainly because we don’t get enough exposure to sunlight, which is why it’s important to test your levels and supplement if necessary.
- Magnesium – This essential mineral plays a crucial role in glucose metabolism and may enhance insulin sensitivity, making it important for metabolic health. Magnesium may also help counter low-grade inflammation, a factor in metabolic diseases like diabetes.
- Omega-3 Fatty Acids – Found in fish oil, omega-3s may improve insulin sensitivity, supporting overall metabolic function. Omega-3s have anti-inflammatory effects and they have been associated with several favorable metabolic changes, such as a reduction in triglycerides, blood pressure, and body fat levels.
- Alpha-Lipoic Acid – An antioxidant that can improve insulin sensitivity and reduce inflammation, alpha-lipoic acid may support metabolic health. As an antioxidant, ALA helps combat oxidative stress by neutralising harmful free radicals in the body that might otherwise damage cells and contribute to inflammation, insulin resistance, diabetes, and overall metabolic dysfunction.
- Coenzyme Q10 (CoQ10) – CoQ10 supports energy production in cells and may improve metabolic function, particularly for those with metabolic disorders. As an antioxidant, CoQ10 also helps neutralise free radicals that might otherwise contribute to metabolically damaging oxidative stress.
Incorporating these supplements into your routine can enhance your metabolic health, but it’s essential to consult with a healthcare professional before starting any new supplement regimen. A balanced diet and an active lifestyle remain the cornerstone of optimal metabolic function. If you would like to discuss supplementation for metabolic health with our Doctor, make an appointment here.
Sources:
Berridge MJ. Vitamin D deficiency and diabetes. Biochem J. 2017 Mar 24;474(8):1321-1332. doi: 10.1042/BCJ20170042. PMID: 28341729.
Kim DJ, Xun P, Liu K, Loria C, Yokota K, Jacobs DR Jr, He K. Magnesium intake in relation to systemic inflammation, insulin resistance, and the incidence of diabetes. Diabetes Care. 2010 Dec;33(12):2604-10. doi: 10.2337/dc10-0994. Epub 2010 Aug 31. PMID: 20807870; PMCID: PMC2992198.
Albert, B., Derraik, J., Brennan, C. et al. Higher omega-3 index is associated with increased insulin sensitivity and more favourable metabolic profile in middle-aged overweight men. Sci Rep 4, 6697 (2014). https://doi.org/10.1038/srep06697