I’ve described dietary supplement as “an antidote to modern life,” intended to supply nutrients that we’re not getting from industrialized food, to help the body combat the toxins of a chemically altered environment, to encourage better sleep and to support a better response to the stress born in the countless distractions and duties we are all tasked to bear.

But for many people supplements also represent an antidote, or at least an alternative to pharmaceuticals, the latter of which they may see as a misguided attempt to treat sickness instead of fostering wellness. That’s why it’s curious to see so many supplement brands attempting to mimic pharmaceuticals, rather than marketing themselves as an alternative.

Some of these attempts are examined in the Nutrition Business Journal’s Return of the Dark Issue, published last month.

Why so faux?

The most topical and timely of the faux pharma positioning runs in pace with GLP-1 agonist drugs such as Ozempic, which have disrupted the concept of weight loss. Though all food effectively “stimulates GLP-1”—that’s how we feel “full”—the effect is fleeting compared to that provided by weekly injections of these drugs. That hasn’t stopped many supplement brands from putting “GLP-1” on their labels, however, and many go so far as to use the term in their actual product names. Kourtney Kardashian, for instance, has introduced a GLP-1 Daily supplement.

In some cases, the ingredients and effects of these products are healthful—especially in the case of fiber-forward formulations—but the drug callout seems the wrong message for supplements.

In a story from NBJ’s Dark Issue headlined “GLP-not,” Naturopath and supplements innovator Jacqueline Jacques explains how GLP-1 claims on such products do not come close to matching what the pharmaceuticals deliver, and why the supplement industry should focus on the more legitimate and accomplishable claims of helping people lose modest amounts of weight or avoid regaining weight. Such goals fall into a sweet spot where the right products will match up well with the coming post-zempic legions, she contends.

Another story from NBJ’s Dark Issue explores how the race-to-riches CBD wave that washed over the natural products industry just prior to the pandemic set the stage for potentially intoxicating drugs now for sale in the notoriously unregulated gas station channel. NaturPro Scientific’s Blake Ebersole explains that greed and wild claims built the surplus of CBD that eventually got turned into the Delta-8 THC phenomenon, high-inducing products sold as supplements.

Similarly, a story by NBJ staff writer Robyn Lawrence delves into the market for psilocybin mushrooms, which are technically illegal but sold as supplements online. These products, which may not be tested for purity and potency, could represent a looming black eye for the promising psychedelic therapy movement.

These are not the only cases of supplements aligning too closely with other types of products. Kratom, sold as a supplement, may hold great promise but it is also marketed in the language of street drugs. Kava is often similarly positioned. In the mid 2010s, we saw products sold as supplements but clearly marketed to echo the practice of mixing codeine cough syrup into a beverage known in certain circles by names such as “lean” and “purple drank.”

From Ozempic-mimicking claims to untested psilocybin sales and the way kratom is often sold, such practices and languages seem in direct opposition to the more proper role of supplements as that antidote to modern life. This doesn’t mean that responsible supplement brands need to be on a crusade to stamp out such practices, but they do need to be prepared to support legislation that might better control the phenomenon.

Regulations already bar supplements from making drug claims but there is still room for measures that curtail the most flagrant drug-like marketing tactics. If the industry stands in opposition to that, reflexively declaring any further regulation as a slippery slope, it effectively seeds ground to the most reckless brands.

You may take certain supplements to support your metabolism. Metabolism is the process by which your body converts food into energy. Cells in your body then use this energy to carry out important functions and keep you healthy.

Although nothing beats a well-balanced diet, some types of dietary supplements for energy and metabolism may be beneficial. Metabolism-boosting supplements may speed up metabolism and help your body burn calories faster. These supplements may help you lose weight and improve your health. However, research on supplements for metabolism is limited, and supplements aren’t recommended as a replacement for a healthy lifestyle.

1. Green Tea Extract

Green tea (Camellia sinensis) is a common beverage and supplement that may provide various health benefits, including metabolism support.

Green tea is thought to support fat metabolism, leading to an increased metabolic rate and potential weight loss. Antioxidants in green tea, like epigallocatechin gallate (EGCG), may be responsible for these effects.

In one study on women, green tea extract increased levels of leptin. Leptin is a hormone that regulates fat metabolism and may reduce fat stores.

Other studies have found a possible link between green tea extract and improvements in lipid profiles. There is also evidence that green tea extract may support blood sugar control.

2. B Vitamins

B vitamins are essential nutrients that play important roles in various chemical reactions necessary for regular metabolism. Some evidence suggests that a B vitamin complex supplement may improve metabolism.

According to one study, folate, vitamin B6, and vitamin B12 may reduce the risk of metabolic syndrome in young adults. In the study, adults with adequate levels of these three B vitamins were less likely to have metabolic syndrome (a group of conditions that may increase the likelihood of heart disease) than those with inadequate vitamin levels.

Another study found that a B vitamin complex may improve energy metabolism and reduce weight gain in rats. According to the study, B vitamins may support enzymes and enhance the chemical reactions that take place during metabolism. However, these results have not yet been replicated in humans.

3. Iron

Iron is necessary for many critical bodily functions, including energy production.

Research shows that iron deficiency (low iron levels in the blood) may cause low energy, especially during exercise. This effect indicates a potential disruption in metabolism.

Iron deficiency is thought to slow down metabolism, which may make it harder for the body to burn calories for energy.

Although more research is necessary, some studies show that iron supplements may speed up metabolism, especially when an iron deficiency is present.

According to one review, people with obesity are more likely to have low iron levels. The review noted several animal studies that have found positive effects of iron supplements on metabolism. However, more research is necessary.

4. 5-HTP (5-Hydroxytryptophan)

Your body naturally produces 5-hydroxytryptophan (5-HTP) when it breaks down the amino acid tryptophan. It also produces the hormone serotonin, which affects the sleep-wake cycle.

Supplements of 5-HTP are often taken for anxiety, depression, and other neurological disorders. There is also evidence that 5-HTP supplementation may reduce appetite and play a role in both obesity and diabetes.

In animal studies, 5-HTP reduced food intake and abdominal fat. Researchers believe that 5-HTP may alter gene expression, leading to suppressed appetite and thus reduced fat accumulation, but more research is necessary.

It’s worth noting that 5-HTP supplementation may cause serotonin syndrome, a serious condition in which serotonin levels become too high. Serotonin syndrome may occur if you take multiple medications or supplements that increase serotonin levels simultaneously.

Therefore, you should talk with a healthcare provider before taking 5-HTP, especially if you take other medications that affect serotonin, such as selective serotonin reuptake inhibitors (SSRIs) like fluoxetine.

5. Caffeine

Caffeine, found in coffee and tea, is one of the most widely consumed substances worldwide.

Caffeine is a central nervous system (CNS) stimulant, and its use has been linked to lower risks of type 2 diabetes and heart disease. It is also commonly used by athletes to boost energy and performance.

Caffeine has a similar structure to other natural substances that play roles in metabolism. Researchers have found that caffeine may support the metabolism of both fats and carbohydrates.

Some research also indicates that caffeine may increase the resting metabolic rate and thus reduce body weight accumulation. However, habitual caffeine use may have weak effects on body weight.

Metabolism Supplements to Avoid

Some brands may claim that their metabolism supplements alone help you burn fat or lose weight. If these claims sound too good to be true, it’s because they are.

No supplement on the market today can cause weight loss on its own. Instead, some supplements may support metabolism and weight loss when combined with a well-balanced diet and active lifestyle.

There is little to no evidence that the following supplements have a substantial impact on weight or metabolism:

• Beta-glucans
• Coleus forskohlii
• Fucoxanthin
• Hydroxycitric acid (HCA)
• Glucomannan
• Guar gum
• Hoodia
• Raspberry ketone
• Yohimbe

There may be other so-called “thermogenic supplements” on the market that may not work as promised. Some may even be harmful. Make sure you talk with a healthcare provider before taking any supplements for metabolism.

Also, remember that supplements (including fat-burning and weight-loss supplements) do not require approval by the FDA or any other governing agency. However, if the FDA finds a supplement unsafe, it may be removed from the market.

Risks and Side Effects

Taking dietary supplements comes with certain risks, including the following:

• Side effects: Though most supplements are generally considered safe, they come with a risk of side effects. Commonly reported side effects associated with taking supplements include abdominal discomfort, nausea, diarrhea, constipation, muscle cramps or weakness, and insomnia. Side effects may be more likely if you use multiple supplements or take high doses of supplements.
• Interactions: Many supplements also come with a risk of interactions with medications, foods, or other supplements. According to some reports, almost 50% of supplement users take medications that have potential interactions with supplements. Such interactions may cause a medication you take not to work correctly. Check with a healthcare provider before taking metabolism supplements if you take any medications.
• Other precautions: Supplements are not always right for everyone. People who are pregnant or breastfeeding may not be able to use certain supplements due to potential risks to their baby. Supplements may also pose a risk to children, people with certain medical conditions, or anyone with an upcoming surgery.

When to Talk With Your Healthcare Provider

It’s important to talk with a healthcare provider before using dietary supplements.

It’s essential to consult a healthcare provider before taking supplements if you:

• Are pregnant
• Are breastfeeding
• Have an upcoming surgery
• Take any prescription medications
• Have any health conditions
• Are thinking of giving supplements to your child

A healthcare provider can help determine if a supplement may support your health or if there are any safety concerns. Always disclose all supplements you take when meeting with a healthcare provider.

Summary

Certain supplements may support your metabolism, but more research is necessary overall.

There is some evidence that green tea extract, B vitamins, iron, 5-HTP, and caffeine may help increase metabolism and possibly lose weight. However, these and other metabolism supplements are not meant to replace a healthy lifestyle.

Supplement use always carries a risk of side effects and other potential adverse events. Talk with a healthcare provider about choosing the right supplements for your needs.

When it comes to winter, immune health likely comes to mind as a top health goal, but there are also other important areas of health that could use some extra love in the chillier months. Whether it be the winter blues, dry skin, or trouble sleeping, Life Extension shares a variety of winter vitamins and supplements that can help our bodies during this season.

Why Should You Take Supplements in the Winter?

A better question is probably: Why wouldn’t you take supplements during the winter? Getting a little extra support when the air is chillier and the days are shorter can help you in a wide array of ways:

• Immune system support
• Sleep support
• Fill in gaps in diet
• Mood and mental health support
• Skin support
• Joint health
• Energy support

As temperatures dip during the winter months, people tend to spend more time together indoors. This could equate to increased exposure to unwanted airborne foes, especially if indoor air circulation is poor (which can happen when you’re in smaller spaces). To make matters worse, chilly air can impact one of the body’s first lines of defense against airborne insults: the nose.

That is why it is important to focus on immune health in the winter. More time spent indoors also means less sun exposure. Sun exposure is important to help maintain healthy vitamin D levels, which is important for immune health and more. Plus, sun exposure is important for the body’s circadian rhythm, which in turn impacts our sleep-wake cycle, hormones, and more. In addition, the shorter and darker days mean we are getting less sunlight overall, which can also affect our mental health.

The chilly, dry air also causes dry skin and joint discomfort. While modern conveniences mean that many people can still access fresh fruits and vegetables year-round, people may opt for more “comfort foods” during the winter months (which tend to include ingredients that are higher in carbohydrates and added sugar, salt, saturated fats, etc.) and may exercise less, leading to us feeling less energized.

So, what should you take in the chillier months? Here are 10 dietitian-approved winter vitamins and supplements to help you stay at your best. (Pro tip: always check with your health care provider when adding to your routine and double-check with your pharmacist about any potential interactions with your medications.)

1. Vitamin D

Maintaining optimal blood levels of 25-hydroxy vitamin D is important year-round, and can be even more of a challenge to maintain during the winter, when your vitamin D levels likely will be affected. In the northern hemisphere, during winter, the sun is lower in the sky and doesn’t stay above the horizon as long, leading to less daylight and thus less sun exposure. Plus, we are generally indoors more than usual because of the chilly weather and harsh conditions that winter brings.

Research suggests that 25-hydroxy vitamin D levels between 50-80 ng/mL is considered optimal for maintaining excellent health. While sun exposure helps us manufacture vitamin D (that’s why it’s called the “sunshine vitamin”), there are also a few foods that contain vitamin D to help you meet your goals. You can get this essential vitamin as a liquid, softgel, tablet, or capsule, so it should be easy to find the right formula for your lifestyle.

2. Vitamin C

Vitamin C is well known for its role in the immune system. It also plays other important roles in our health: It helps support respiratory health and collagen production (important for healthy skin). If you are taking a multivitamin, you may be getting enough vitamin C to fill in gaps from your diet. If not, focus on including more fresh fruit in your diet, and add a stand-alone vitamin C supplement if needed. The good news is that citrus fruits are in season during the winter, which can provide a good dietary source.

3. Zinc

This mineral is an immune health superstar that is also necessary for hundreds of biological activities that take place in the body, including protein synthesis. Zinc lozenges that dissolve in the mouth are a good option for this time of year for localized and systemic (whole-body) benefits.

4. B vitamins

There are 8 B vitamins, each with different roles in the body. Something that they have in common is their role in energy metabolism, including converting the foods we eat into cellular energy. You’ll get a good sampling of these vitamins if you are taking a multivitamin. If not, a B-complex can help replenish your stores of these water-soluble vitamins (which require repletion daily). It also helps support a healthy nervous system. If you drink alcohol, keep in mind that it affects your B vitamin levels.

5. Multivitamin

A good foundational supplement is a must-have to fill in gaps in your diet year-round. While it is not a replacement for a varied, healthful eating pattern, a whole food multivitamin also includes phytonutrients equivalent to three servings of vegetables and two servings of fruit. It also contains important minerals, like magnesium, which are essential for your heart and bone health. (Most people do not get enough magnesium from diet alone.)

6. Melatonin

Melatonin promotes healthy sleep while also supporting immune function. Sun exposure in the morning plays an important part in keeping our circadian rhythm in tune and contributes to melatonin production. Melatonin has been shown to promote healthy sleep/wake patterns and encourage onset, duration, and quality of sleep. Melatonin is primarily synthesized by your pineal gland and released mostly at night to make falling asleep easier.

7. Fish oil

Among its many benefits, the omega-3 fatty acids found in marine sources support cognitive function and mood health. When it comes to fish oil supplementation, you’ll want to get at least 1,400 mg of EPA and 1,000 mg of DHA daily. While it is difficult to obtain this amount of fatty acids from krill alone, krill oil makes a great addition to your fish oil supplement as an inclusion in the formula or as an add-on if you are looking to support your joints in the winter months. Research shows that krill oil supports joint comfort and range of motion.

8. SAMe

S-adenosyl-methionine is prevalent throughout our bodies, in both tissue and fluid, and it plays a number of roles. It’s best known for its encouragement of a healthy and stable mood and for its support of the production of vital neurotransmitters like dopamine and serotonin. SAMe also promotes joint health and comfort.

9. Ceramides

In the body, ceramides are lipids on the outermost layer of the skin’s surface (or epidermis), and are responsible for creating an impermeable layer to lock in moisture, so your skin looks smooth and feels soft. Adding plant-derived ceramides (or phytoceramides) to your skin care routine can help replenish skin ceramide levels, promoting healthy, hydrated skin.

Pro tip: Don’t forget about hydration. Even though you may not feel as parched compared to summertime, adequate hydration is still important. Staying hydrated also helps keep our skin moisturized.

10. Probiotics

You may be familiar with the importance of the microbiome for gut health, but did you know that the microbiome can affect everything from mood to respiratory and immune health? The microbiome is the community of all the microbes living in and on the human body. Studies indicate that gut microbes can support mood via the gut-brain axis, a complex communication network that links your gut with your brain.

The probiotic strains Lactobacillus helveticus Rosell-52 and Bifidobacterium longum Rosell-175 support a healthy mood. Lactobacillus rhamnosus CRL-1505 is a strain of bacteria that encourages a healthy immune response. Probiotics are most often found in the form of bacteria, but some of them are yeasts, such as S. cerevisiae. While you can get beneficial bacteria from foods like yogurt and kimchi, most of these foods don’t provide enough to be classified as a probiotic.

How Should I Store My Supplements in the Winter?

The best way to store supplements is in a cool, dry place. So, if you have your heater on, or are using your oven more often, keep the supplements stored away from those heat sources. Most supplements can be stored at room temperature, but always read the product label for instructions. If you purchase products that are stored in a refrigerator, you likely will need to keep them refrigerated at home, too.