Vitamins and minerals play an essential role in energy metabolism in the body. While supplements can help, whole foods are the best source of vitamins and minerals. Here are some of the best vitamins and minerals for maintaining and boosting body functions, including metabolism, and supporting good weight control:

1. B vitamins: The B vitamins include B-12, biotin, folate, B-6, and pantothenic acid. They play many essential roles in energy metabolism in the body. B-12 is essential for the metabolism of proteins and fats, and it needs B-6 and folate to work correctly. B-6 also helps metabolize protein. Thiamine helps the body metabolize fat, protein, and carbohydrates.

2. Vitamin D: Vitamin D is essential for bone health and may also help boost metabolism. Studies have shown that people with higher levels of vitamin D tend to have a higher metabolic rate.

3. Iron: Iron is essential for carrying oxygen in the blood and for energy metabolism. Iron deficiency can lead to fatigue and a slower metabolism.

4. Magnesium: Magnesium is involved in over 300 biochemical reactions in the body, including energy metabolism. It helps regulate blood sugar levels and may also help boost metabolism.

5. Green tea extract: Green tea extract contains caffeine and catechins, which have been shown to help boost metabolism and promote weight loss.

Its important to note that taking these vitamins and minerals will not necessarily improve metabolism. However, they will help ensure adequate nutrition and correct deficiencies if they exist, which may help prevent unintentional weight gain and maintain a healthy metabolism. Some supplements may cause adverse effects in high doses, make health conditions worse, or interact with a person’s medication is already taking. The safest way to consume more metabolism-boosting vitamins and minerals is by eating a healthful, balanced diet that is varied and nutritious.