Weight Loss

11 Natural metabolism boosters that work to help you lose weight and keep it off!

By Kim Crawford, M.D. Last updated: April 20, 2020
natural metabolism boosters

natural metabolism boosters

Natural Metabolism Boosters- all of them, with my reviews, so you spot the magic 11

Since this is a long topic and I don’t want to bore you to tears, let’s review everything out there claiming to help you boost your metabolism with natural metabolism boosters. I’ll tell you the real truth about where to spend and not spend your money. If you’re in a rush, see the ingredient and read the “verdict”! Enjoy and please comment! For you to lose weight and keep it off, I HIGHLY recommend one of my weight loss programs. They work every time because they are made for YOU! Here is a quick video about the lie behind traditional weight loss programs. 

There are too many claims regarding natural metabolism boosters that are not true!

Companies advertise a “Magic diet pill!” to “melt your fat away!” They also claim to decrease body fat and increase lean body mass with no mweight training or dietary changing efforts! Unexplained weight gain will just melt away! DO NOT FALL FOR WHAT SOUNDS SCAMMY, because indeed, it is! Weight loss is the #1 supplement scam, but now, due to this article on the real, effective natural metabolism boosters, you will not be scammed ever again, OK?? Save this for shopping. By the way, nutritional ketosis boosts your metabolism.

“Diet” products can cause real harm 

Messages like these on weight-loss products taunt consumers looking for a quick and easy way to shed pounds. However, these products don’t live up to their claims.

Even worse, they can cause serious harm, say, federal regulators, who have found dozens of products being touted as dietary supplements. Additionally, these products contain hidden prescription drugs or compounds that have not been adequately studied in humans.

The FDA warns these products are not legal dietary supplements. They are actually very powerful drugs masquerading as “all-natural” or “herbal” supplements, and they carry significant risks to unsuspecting consumers. The FDA has found weight-loss products tainted with the prescription drug ingredient sibutramine.

This ingredient was in an FDA-approved drug called Meridia, which was removed from the market in October 2010 because it caused heart problems and strokes. FDA has also found other prescription drug ingredients that have been removed from the market or never approved at all.
medical profession is good at relieving muscle sorenessOther weight-loss products marketed as supplements have been found to contain dangerous concoctions of hidden ingredients including seizure medications, blood pressure medications, and other drugs not approved in the U.S.

Many of these tainted products are imported and sold through the Internet, but some can also be found on store shelves. The FDA has made it a priority to seek out these dangerous products, stop them from being imported, and take legal action against firms that manufacture and distribute them.

Just because you see a supplement product on a store shelf does NOT mean it is safe or effective. Although the benefits of some dietary supplements have been documented, the claims of others may be unproven. If something sounds too good to be true, it usually is.

A Doctor’s View

Indeed famous T.V. doctors have been known to stretch the truth. Well, here is a real review from a real weight loss expert and former T.V. doctor-ME!  And I’ll tell you everything that’s out there and give you a thumbs up or down on whether or not it might be useful and/or dangerous. Also, I’ll tell you WHY.

Note every single thing I mention below is contraindicative (not recommended meaning don’t take it) if you are pregnant or nursing. I will not repeat that. Also, it goes without saying that if you are trying to get pregnant, avoid “taking anything.”

Ingredients which claim to BURN FAT-considered stimulants:

contains l carnitine bodybuilding powder for a kickCaffeine

Description/Primary Functions
Natural stimulant and therefore a natural metabolism booster that’s in coffee and teas with caffeine; can help burn fat by boosting basal metabolic rate, or BMR.

Several studies show a dose of caffeine increased subjects’ energy expenditures by 5 percent or more, helping their bodies burn calories and fat. Caffeine stimulates metabolism and mobilizes body fat for use as energy.

It can also enhance the effects of other fat-burning compounds like green tea and citrus aurantium.

Note caffeine in coffee, tea, colas, energy drinks are largely ineffective, and it takes a higher of a dose of encapsulated caffeine to have a “good”effect-equivalent of 2-3 cups of coffee.

Caffeine is contraindicative to those hypersensitive to any component of a caffeine-containing product.
thumbs up for branched chain amino acids weight loss supplements

VERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

For this to amp up your metabolism, you need more than one cup of coffee as noted above. However, if you give up all other sources of coffee and it doesn’t give you palpitations, then it’s OK. I’m not crazy about it for weight loss as a single ingredient because it usually causes the jitters and not a lot of metabolic boost unless combined with other ingredients. Again, I’ll give it an “OK,” but don’t expect miracles. At least in reasonable doses, it won’t jack up your blood pressure.


Description/Primary Functions:
Guarana is a climbing plant in the maple family native to the Amazon basin and especially common in Brazil. Guarana is best known for its fruit, which is about the size of a coffee
bean. As a dietary supplement, guarana is an effective stimulant. Its seeds contain about twice the concentration of caffeine found in coffee beans.

There’s some evidence that guarana when used along with other supplements, may promote weight loss. It’s uncertain if the guarana specifically was responsible. Caffeine is a stimulant that has been shown to improve mood and aid weight loss. Similarly, guarana may have these same effects.

Guarana is contraindicative to those hypersensitive to any component of a guarana-containing product. Guarana is not recommended for those with a seizure disorder, cardiovascular disease,
liver failure, or with kidney failure. It is advised to avoid products with excessive levels of caffeine, which can cause side effects, such as increased heart rate and blood pressure.

 thumbs up for metabolism booster supplementsVERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

Another one that will work but don’t combine it with caffeine or it WILL jack up your blood pressure. Another one I’m not crazy about, but again, in reasonable doses, it’s OK. You can couple this with decaf green tea-DECAF! Then it gets the definitive two thumbs up!

Citrus Aurantium/Synephrine/Bitter Orange

Description/Primary Functions:
Also known as bitter orange, this substance contains several alkaloids that stimulate the body’s beta-3 receptors to boost metabolism and increase fat burning. It also promotes the release of epinephrine and nor-epinephrine, which enhances mental energy and focus. After ephedra was taken off the market in 2004, bitter orange, a herb similar to
ephedra, has been marketed as a weight loss aid.

Proponents claim that bitter orange can stimulate the fat-burning process. Bitter orange may raise blood pressure, increase
heart rate or cause abnormal heart rhythms. (This just means you need to get a pure product with  the correct dose; unless you have a heart condition, you needn’t worry).

Bitter orange is contraindicative to those hypersensitive to any component of a bitter orange-containing product.

It should not be taken by those with a cardiovascular condition (such as heart disease or high blood pressure or diabetes).
Bitter orange should not be combined with caffeine or any natural substances containing caffeine (such as caffeinated green tea and high doses of yerba mate).

Avoid this if you are taking medications (such as MAO inhibitors) or herbs/supplements that increase heart rate. Some people consider this to be like one of the best energy supplements, but it shouldn’t be used for energy, please.

It is a supplement and likely the most potent of all the supplements to speed up metabolism so that you WILL have a burst of energy but again, be careful you don’t “overuse this” OK? (I don’t want you needing help with adrenal fatigue after you have lost your weight!)

thumbsup for lean body weightVERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

You just read it increases two substances-epinephrine and nor-epinephrine and this increases mental focus. Well, as with ephedra, (which is not on the list because other than black market, it isn’t sold) this will also increase cortisol levels if you do not use “the right product.” This means a gentle, controlled dose such as what we offer.

This gets the most efficacy rating as a combo pharmaceutical grade product which contains other things, making what we carry safe and effective. Note I cannot vouch for other things you buy elsewhere. So, I’m going to give this thumbs up because I am hoping you won’t buy a “crazy concoction” of this somewhere else!

Green Coffee Bean Extract  (This is a good review on one that isn’t commercial)

Description/Primary Functions:
The beans found in the berries of coffee trees contain high levels of chlorogenic acid. Chlorogenic acid works in two ways. First, it reduces the absorption of blood sugar (glucose) by the intestine. Next, it inhibits an enzyme in the liver, so less glucose is released into the bloodstream.

With less glucose available, the body burns more fat stored in adipose tissues as a source of energy rather than glucose. There is caffeine in all Green Coffee Extracts in varying amounts unless decaffeinated.

Green coffee bean extract is contraindicative to those hypersensitive to any component of a green-coffee-bean-extract-containing product.

 oh yea for glutamine bodybuilding powder and weight loss

VERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

Appears that enough chlorogenic acid does cause some degree of fat burning. If you take this, don’t use other caffeine containing products OR use a decaf version. We have this in our starch blocker.

Raspberry Ketones

Description/Primary Functions
Research has shown that these aromatic compounds found in raspberries have potential fat-blasting effects. Raspberry ketones may increase the production of two hormones:
nor-epinephrine, which raises body temperature, and adiponectin, which regulates metabolism.

In turn, this supposedly causes the breakdown of fat storage more effectively, which makes it easier for your body to burn fat as fuel.

Raspberry ketones are contraindicative to those hypersensitive to any component of a raspberry-ketones-containing product. They may lower blood sugar levels, so, those taking drugs for diabetes should have their physician closely monitor this.

Raspberry ketones may also cause an increase in inflammation, heart palpitations and shakiness. Raspberry ketones may also interact with medicines, such as those that regulate heart rate and cholesterol, and hormones.

 OH no for losing short term memoryVERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

Incredibly mixed results; it depends on the quality of the product. If you are going to try this, do a LOT of reading. I am not too crazy about the part where it makes you shaky (that always implies epinephrine and hence cortisol which I just warned you about).

Additionally, I REALLY don’t like the idea of you taking something which will INCREASE inflammation. I go crazy on this blog teaching you how to lower it. I am, therefore, going to give it a personal NO!


Description/Primary Functions:
Conjugated linoleic acid (CLA) is a fatty acid often marketed as a weight loss aid. It is found naturally in dairy products and in beef. Proponents claim that CLA can reduce fat while building muscle, as well as keep cholesterol in check. Reports suggest that CLA is a special conjugated omega-6 fatty acid that has been shown to possibly reduce body fat and preserve lean body mass. It’s also been shown to possibly speed up the body‘s fat metabolism and help metabolize existing fat deposits as well as increase the proportion of lean muscle to fat in the body.

CLA is contraindicative to those hypersensitive to any component of a CLA-containing product.

There are indications that CLA can worsen diabetes and therefore should be avoided. It may also increase the possibility of diabetes for those with metabolic syndrome.

 awful if you need help falling asleepVERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

Big NO! Does not work at all!

Other non-stimulants which claim to be natural metabolism boosters


Description/Primary Functions:
Acetyl-l-Carnitine, derived from an amino acid, is found in nearly all cells of the body. A-L-Carnitine supplementation may improve the utilization of fat as an energy source.

Therefore, l-carnitine can be beneficial in the treatment of a variety of conditions associated with impaired fat utilization and energy production. It’s been shown to help maintain and help to gain energy, increase muscle mass, in conjunction with a weight training program.

Researchers and all Anti-aging doctors prefer to use acetyl  L carnitine in research studies because it is better absorbed from the small intestine than L-carnitine. (Also note that L-carnitine MIGHT be related to colon cancer whereas acetyl-l-carnitine is not).


L-Carnitine is contraindicative to those hypersensitive to any component of a carnitine-containing product. Rare side effects include muscle weakness in uremic (renal failure)
patients and seizures in those with seizure disorders.

VERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

This is a great, healthy supplement! I use this for bringing down glucose, triglycerides, increasing brain protection, Neural transmission speed, and overall brain health. Note it doesn’t directly increase metabolism. The way it does help you lose weight is by helping increase muscle mass and therefore increase your metabolic rate.

So, as much as I LOVE this supplement for the brain, energy and more it would be misleading to tell you this was a natural metabolism booster.  Therefore, no thumbs up or down here.

Garcinia Cambogia/HCA

Description/Primary Functions:
HCA is a salt derived from the rind of dried fruit, in particular, the Southeast Asian plants brindal berry and Garcinia cambogia. Research backs the effectiveness of HCA at reducing fat absorption, increasing fat metabolism, inhibiting appetite, and lowering LDL cholesterol.

It has also been suggested that HCA inhibits the citrate lyase enzyme which is known to be an important catalyst in the metabolic process of converting excess carbohydrates into fat. Once this process is inhibited by HCA, the body’s natural reaction is to increase carbohydrate oxidation which can result in sizeable weight loss.

HCA is contraindicative to those hypersensitive to any component of a HCA-containing product.
Garcinia/HCA is possibly safe for most people when used for 12 weeks or less. Long-term safety is unknown. It can cause nausea, digestive tract discomfort, and headache.

 probiotics and anxiety give reliefVERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

Mix. It depends on the amount of HCA % and even then it’s slightly mixed. In my opinion, the GI side effects are from nonpharmaceutical grade products that contain contaminants.

It doesn’t amp you up, but long term safety is “unknown.” I’ll say OK. If you really want, try it for a SHORT period and give your body a break from it. Recall you have a list of 10 ingredients so rotate them. WE have this in our metaboprime product which helps straighten out your messed up leptin and ghrelin; see diet plans article.

Coleus Forskohlii

Description/Primary Functions:
Forskolin is the active ingredient in forskohlii and is a chemical found in the roots of the plant Plectranthus barbatus (Coleus forskohlii). Since ancient times, this plant has contributed to the treatment of heart disorders such as high blood pressure and chest pain (angina), as well as respiratory disorders such as asthma.

For dieting, this ingredient works to increase cyclic AMP, which claims to help the body mobilize body fat for use as energy. Forskolin is the active ingredient and has a patent for promoting lean body mass. Some clinical studies show this ingredient helps reduce body fat and increase lean muscle mass.


Forskohlii is contraindicative to those hypersensitive to any component of a forskohlii-containing product. Because of lack of long-term safety studies, pregnant women and nursing mothers should avoid forskohlii supplements. There is some concern forskolin might interfere with treatment for diseases of the heart and blood vessels or make it worse.

Forskolin might significantly lower blood pressure. Use forskolin with caution if you have a heart problem. Forskolin might increase bleeding during and after surgery. Stop using forskolin at least 2  weeks before a scheduled surgery. Medications for high blood pressure (Calcium channel blockers) interact with forskolin. Medications that increase blood flow to the heart (Nitrates) interact with forskolin.

yes to aromatherapy for stress

VERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

Conflicting studies when used on its own, but when combined with garcinia cambogia it appears to work. Just be careful of the “health issues.” I’ll give it a thumbs up IF used with garcinia cambogia such as in our supplement called metaboprime (yes I just mentioned it, and it’s the same one that resets leptin and ghrelin).


Description/Primary Functions:

Chromium is a metal. It is an “essential trace element” because very small amounts of chromium are necessary for human health. Chromium is essential for normal sugar and fat metabolism. It improves the efficiency of insulin.

When chromium levels are low, insulin can’t perform well. This can set the stage for diabetes mellitus, obesity, and heart disease.

Chromium is contraindicative to those hypersensitive to any component of a chromium-containing product.

Those with a history of hypoglycemia should exercise caution in the use of chromium supplements, as well as those with liver and kidney disease. Insulin interacts with chromium and might decrease blood sugar.

 VERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

It does NOT speed up metabolism. I don’t want to trash this. It is similar to the acetyl-l-carnitine situation because it is quite useful. Be careful of chromium picolinate as it may be cancer causing.

However, chromium nicotinate should be classified as a great natural appetite suppressant and 600-800 mg 2x a day (don’t go higher) is quite effective.

So, no thumbs will be up or down here either.


(Great extensive review/not commercial-also debunks use of acai berry which isn’t even on my list, it’s so ridiculous!)

Fucoxanthin is a type of antioxidant carotenoid you can find naturally in edible brown seaweed such as wakame and hijiki which are common in Asian cuisine. Wakame is the seaweed in miso soup which is a great healthy soup. Preliminary research in animals suggests it may target abdominal fat. Fucoxanthin also doesn’t appear to be a stimulant like ephedra, bitter orange or caffeine. Japanese researchers have found that fucoxanthin (isolated from wakame) promotes the loss of abdominal fat in obese mice and rats.

Although there is a lack of understanding of how fucoxanthin works, it appears to target a protein, UCP1, that increases the rate at which abdominal fat burns. Abdominal fat, also called white adipose tissue, is the kind of fat that surrounds our organs and is linked to heart disease and diabetes.

Fucoxanthin is contraindicative to those hypersensitive to any component of a fucoxnthin-containing product. Seaweed is rich in iodine, and excessive consumption may result in iodine poisoning. High levels of iodine can interfere with the function of the thyroid gland.

 yay to metabolism booster supplementsVERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

As a single ingredient, there isn’t evidence that it works. However, it does indeed appear to enhance the “burn” of a well done bitter orange product such as our metabogen.


Description/Primary Functions:
Capsaicin, a natural compound in chili peppers, to promote weight loss. Proponents claim that the compound can boost metabolism, and cause a shift in substrate oxidation from carbohydrate to fat oxidation.

A recent study has suggested that the ingestion of capsaicinoids can increase energy expenditure and fat oxidation through the activation of brown adipose tissue. There are also reports capsacian leads to a decrease in appetite as well as a decrease in food intake.

Another study found that capsaicin may help decrease ghrelin (a hormone involved in promoting hunger). It is considered to be one of the supplements to boost metabolism if ingested. Additionally, it is one of the substances for muscle soreness relief if applied on the outside. In fact, it’s actually one of the decent natural fibromyalgia treatment modalities.

Capsaicin is contraindicative to those hypersensitive to any component of a capsaicin-containing product. Although capsaicin is considerably safe, it may cause some side-effects (such as stomach irritation and aggravation of ulcers and heartburn. In addition, capsaicin supplements may interact with certain medications (including aspirin and blood-thinning drugs).

yes to foods that speed up metabolismVERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

It does increase metabolic rate a bit, and the ghrelin studies are intriguing.

I would be very careful about supplements and get it naturally instead of with spicy foods, so you don’t get a “capsule dump.”

Note that all spicy foods, even the wasabi you get eating sushi speeds up your metabolism to some extent. This gets an O.K. from me if you are careful about the source.

Plus spicy foods all boost your immune system nicely! So, this is good for your health!

Green Tea Extract

Description/Primary Functions:
Studies show that substances in green tea may offer several weight-loss-promoting effects, such as speeding up metabolism and suppressing appetite.

Green tea extract contains a catechin known as EGCG, which may slow carb absorption and increase fat burning by improving the function of insulin. When combined with caffeine, EGCG has shown to elevate metabolism beyond that of caffeine alone.

Green tea is contraindicative to those hypersensitive to any component of a green-tea-containing product. While green tea is likely safe for most adults, drinking more than five cups a day may lead to caffeine-related side effects. For example side effects can include headache, nervousness, sleep problems, and irregular heartbeat.

The caffeine in green tea may also aggravate some health conditions, including anxiety, high blood pressure, and diabetes.

 yes to vitamin B12 to help with weight loss VERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

IT WORKS! Always use decaf supplements and make sure they are pharmaceutical grade or else you don’t get enough active EGCG. A bonus is that studies show this helps short term memory loss.

You can couple this with any of the supplements I mention above as acceptable natural metabolism boosters.

Yerba Mate

Description/Primary Functions:
Like green tea, this ingredient contains polyphenols and catechins, which may increase energy expenditure and aid in the loss of body at by stimulating the body to use fat for energy. Many know Yerba mate as an adaptogenic herb in South America and Europe.

It contains polyphenols and catechins, which may increase energy expenditure and aid in the loss of body fat by stimulating the body to use fat for energy.

Yerba mate is contraindicative to those hypersensitive to any component of a yerba-mate-containing product.

Some studies indicate people who drink large amounts of yerba mate over long periods may be more at risk for some types of cancer, such as cancer of the mouth, esophagus, and lungs. Smoking in combination with yerba mate seems to increase the risk of cancer significantly.

yes sir magnesium helps weight loss VERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

This works similarly to green tea.  Note the calories burned each day are not that significant with this. As a result, my thumbs up here comes with a warning to not use it long term or if you are a smoker (stop now).

However, since it is about the same as green tea extract and green tea extract is healthy with no side effects, I’d prefer you use THAT one, to be honest. Therefore, thumbs up with caution.

7-Keto DHEA

Description/Primary Functions:
7-keto-DHEA is a by-product of dehydroepiandrosterone (DHEA), a chemical the body forms.

DHEA is a hormone the glands near the kidneys produce. But unlike DHEA, 7-keto-DHEA does not convert into steroid hormones such as androgen and estrogen. Taking 7-keto-DHEA by mouth or applying it to the skin does not increase the level of steroid hormones in the blood.

7-keto-DHEA speeds up the metabolism and heat production to promote weight loss. This is accomplished through the activation of three thermogenic enzymes.

In keeping with the biological definition of thermogenesis, activating the three enzymes activation drive energy-producing substrates in the direction of less efficient ATP production relative to heat production.

The enzymes also promote the utilization of fat stores for energy and heat production. This is the basis for 7-Keto’s ability to enhance thermogenesis and, through that mechanism, accelerate the utilization of fat stores.

7-Keto DHEA is contraindicative to those hypersensitive to any component of a 7-Keto-containing product.
Women may also experience abnormal menses, insomnia, and hot flashes but this is generally with regular DHEA and not the keto version.

 bodybuilding forums give this blog thumbs upVERDICT for safety and efficacy as one of the natural metabolism boosters which will help you lose weight:

IT WORKS! You can use it with decaf green tea. You can also throw in the other combo products linked above. If you have questions, just ASK me, and I’ll give you the best combo for YOU. This one alone causes no health issues.

Let’s Sum It up

So, there you have it! It is your guide for metabolic boosters! Also, remember lifting weights gives you a 5-6 hour boost and anything aerobic gives you a 2-3 hour boost post workout. This and, believe it or not, very cold water consumption will raise you up metabolically as much as the mild single-ingredient boosters.



  1. This is what I consider awesome information. Can’t wait for my weight loss kit. Great explanation of everything!

  2. Dr.Kim can I speak to you about what I should take?

    • Of course! Just make a phone appt!

  3. Dr.Kim-I am doing what you are telling me to do, added what you suggested from this list and am FINALLY losing weight! i

  4. A ton of great info all discussed clearly and in one place. Thanks!!

    • Thank you Marlene!

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