Metabolism plays a central role in how your body manages energy. It determines how efficiently you convert food into fuel, how well your organs function, and how easily you maintain a healthy weight. As you age or adopt more sedentary habits, metabolism often slows down, leading to fatigue, weight gain, and reduced performance. If you’re wondering how to boost your metabolism, the answer lies in combining realistic lifestyle habits with carefully selected supplements. This guide offers practical steps to improve metabolic health safely and sustainably—without gimmicks or extremes. You’ll also discover helpful metabolism-supportive products available at Astir Care.

Why Metabolism Slows Down

• Natural ageing reduces metabolic efficiency
  Muscle mass declines as you age, lowering your resting energy expenditure. This often begins in your 30s and progresses with each decade.
• Low physical activity reduces energy demand
  Desk jobs, long commutes, and screen-heavy routines mean fewer opportunities to move. When you burn less energy, your metabolism adapts downward.
• Chronic stress and poor sleep interfere with hormones
  Elevated cortisol and disrupted sleep cycles slow metabolic activity, affecting appetite, fat storage, and overall energy use.
• Nutrient deficiencies affect cellular energy
  Low levels of iron, magnesium, and B vitamins make it harder for your body to convert food into usable energy.
• Specific lifestyle patterns
  Limited winter daylight, increased screen time, and reliance on convenience foods make these issues especially relevant to people in the UK.

Understanding what slows metabolism helps you take action that lasts.

How to Boost Metabolism: Daily Tips That Work

• Prioritise protein with every meal
  Protein requires more energy to digest than fats or carbohydrates, slightly increasing calorie burn after meals.
  Include: Eggs, chicken, lentils, Greek yoghurt, or tofu in your daily diet.
• Stay properly hydrated
  Metabolic reactions rely on water. Even mild dehydration reduces cellular function and energy output.
  Target: 6–8 glasses per day, depending on your activity levels and weight.
• Include resistance training in your weekly routine
  Strength training builds muscle, which uses more energy at rest. Increasing lean mass raises your resting metabolic rate.
  Plan: Two to three strength sessions per week using free weights or body weight exercises.
• Break up sedentary time with regular movement
  Low-intensity movement throughout the day can support blood sugar control and fat metabolism.
  Tip: Walk for two minutes every hour, or stand while working for part of the day.
• Improve sleep quality and manage stress
  Hormonal balance is critical for metabolism. Poor sleep and chronic stress impair your ability to regulate hunger, insulin, and energy use.
  Goal: 7–9 hours of uninterrupted sleep and 10–15 minutes of daily relaxation or breathing exercises.

Foods That Support a Healthy Metabolism

• Chilli and cayenne pepper
  Contains capsaicin, a compound that may slightly increase calorie burn and reduce appetite when included regularly in meals.
• Green tea
  Rich in EGCG, a catechin known to support fat oxidation and thermogenesis. Also provides mild caffeine for a natural energy lift.
• High-fibre vegetables
  Foods like kale, spinach, and broccoli aid digestion and feed gut bacteria—both linked to metabolic efficiency.
• Whole grains and oats
  Require more effort to digest than refined carbohydrates. Help maintain blood sugar balance and reduce cravings.
• Iron-rich foods
  Support oxygen transport and energy production. Useful for individuals prone to fatigue or low iron levels.
• Magnesium and B vitamins
  Essential for converting food into cellular energy. Found in leafy greens, legumes, and fortified cereals, or taken as part of a high-quality supplement.

Can Supplements Support Metabolism?

Supplements are not shortcuts, but they can support key metabolic processes—especially when dietary intake is limited or lifestyle demands are high.

• Address common deficiencies
  Nutrients like iron, B12, and magnesium are frequently low in people with fatigue or low energy. Supplementation can help restore balance and function.
• Support hormonal and energy regulation
  Well-formulated supplements can support thyroid health, red blood cell production, and mitochondrial energy output.
• Avoid stimulant-heavy formulas
  Many “fat-burning” supplements rely on high doses of caffeine or other stimulants. These can cause side effects and do not support long-term metabolism health.
• Look for clear, evidence-backed formulations
  Choose products that contain meaningful doses of nutrients, clear labelling, and no artificial additives.

Recommended Metabolism Supplements

Astir Care offers branded supplements that support energy, nutrient absorption, and metabolic efficiency.

• Multivitamin & Minerals
  • Provides daily support with key nutrients, including B vitamins, magnesium, and iron
  • Useful for filling general dietary gaps in adults with low energy or poor appetite
  • Helps maintain daily energy metabolism and immune function
• Vitamin B12 Capsules
  • Supports red blood cell production and neurological health
  • Especially useful for vegetarians, older adults, or anyone with digestive absorption issues
  • May reduce fatigue and improve mental clarity
• Iron Supplements
  • Corrects iron deficiency and improves oxygen delivery
  • Can improve endurance, energy, and overall stamina
  • Often recommended for menstruating individuals or those with known anaemia
• Green Tea Extract Capsules
  • Supports metabolic activity through thermogenic properties
  • Ideal for people avoiding high caffeine intake from coffee or energy drinks
  • A natural complement to fat oxidation routines
• Apple Cider Vinegar Gummies or Capsules
  • Supports digestion and glycaemic control
  • Not a direct metabolism booster, but contributes to blood sugar balance
  • May assist with appetite control when taken before meals

All products are available in Astir Care’s Vitamins & Supplements section. Each one is clearly labelled, safe for daily use, and backed by clean UK sourcing.

Metabolism Tracker Review: Do Wearables Help?

• Metabolism trackers provide indirect insights
  They monitor trends such as resting heart rate, skin temperature, or oxygen use, which can reflect changes in metabolic state.
• What they can show
  • Changes in energy expenditure over time
  • Recovery status from workouts or stress
  • Sleep quality and heart rate variability
• Limitations of use
  • They don’t diagnose metabolic disorders or show calorie burn with precision
  • Accuracy varies across brands and models
  • Interpretation often requires context or experience
• Should you use one?
  Use metabolism trackers to monitor habits and stay consistent, not as a diagnostic tool. Combine data with how you feel, perform, and recover.

Who Should Be Cautious with Metabolism-Related Products

• People with thyroid conditions
  Always speak to a GP or endocrinologist before using metabolism-related supplements.
• Pregnant or breastfeeding individuals
  Avoid new supplements unless specifically approved by a qualified healthcare professional.
• Anyone on prescribed medication
  Supplements may interfere with the absorption or effectiveness of medicines.
• Those tempted by stimulant-based formulas
  Avoid products that promise rapid weight loss using high doses of caffeine or unregulated ingredients. These can lead to dehydration, jitteriness, or cardiovascular stress.

Supporting your metabolism is a long-term process that should never rely on shortcuts.

Shop Vitamins and Supplements Products

You don’t need extreme diets, harsh stimulants, or expensive gadgets to support your metabolism. A smart, consistent approach—grounded in nutrition, movement, and recovery—delivers results that last. Astir Care’s metabolism-supportive range includes multivitamins, syrups, powders, liquid formula, iron, oral drops, and vitamin B12—all chosen for quality, safety, and simplicity. Whether you’re managing fatigue, rebuilding energy, or simply looking for better balance, our curated selection offers solutions that fit real lifestyles.