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Jun 30, 2026
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Metabolism: We all have a vague idea of what it means (something to do with energy, right?), but how many of us can clearly define it? Understanding your metabolism is a good first step to supporting it, so we’ll help break down the complexities of metabolism into easily understood pieces.
There are two types of metabolism we’ll focus on today: the first is energy metabolism, which is the process by which the food we eat is converted into cellular energy. The second type is lipid (fat) metabolism. Lipid metabolism concerns how the body processes and “burns” fat for energy. So, let’s dive in!
So, what is metabolism? In simple terms, it is all of the chemical reactions that take place in our body’s cells to keep the body functioning. The word metabolism is most commonly used to describe the processes by which the body converts food and stored energy into forms our cells can use.[1]
Energy metabolism encompasses all the processes that convert the food we eat into a form of energy our cells can use. Food contains all sorts of materials, like proteins and carbohydrates, that our bodies need for cellular energy. However, our cells can’t use these forms directly; they need to be converted into forms like adenosine triphosphate or ATP. It’s the main energy-carrying molecule used by our cells. B Vitamins play a key role in this process, as they serve as coenzymes in pathways that convert food into usable ATP.[2] Think of metabolism as the body’s engine. In the way that a car’s engine turns fuel into motion, metabolism turns sources of fuel into usable energy for our cells.
Lipid and fat metabolism, however, can vary depending on the process. Nature Made’s Berberine ingredient, for example, helps support healthy lipid and fat metabolism. What does this mean? When we say Berberine supports lipid metabolism, we’re talking about supporting healthy levels of blood cholesterol and triglycerides, within the normal range. As for glucose metabolism, Berberine helps support healthy blood sugar levels in the normal range.†
For a more in-depth look, let’s first expand on energy metabolism.
As stated above, energy metabolism is the process by which the body breaks down carbohydrates, proteins, and fats from the food we eat, converting them into a form of energy that our cells can use. Our cells do a lot, and to do so, they need a specific type of energy.
Ever had the frustrating experience of trying to charge your phone only to find that your charging cord doesn’t fit? The energy is there, but without the ability to connect it to your phone, it doesn’t do you much good. You can solve this problem with an adapter, allowing you to “plug” the energy into your phone in a format it accepts. The protein and carbohydrates in our food are like the wall plug, and our cells are like the phone. Energy metabolism is the adapter that allows that energy to “charge” our cells.
B Vitamins are essential helpers in our energy metabolism pathways.[2] That’s one reason it’s important to include B vitamins in your daily diet; without adequate B vitamins, the body cannot efficiently convert food into cellular energy.
This cellular energy powers everything in our bodies, allowing our cells to perform their essential functions and keep us trucking along.
Many health-conscious individuals seeking out information on metabolism have probably seen the term BMR, or Basal Metabolic Rate. Your basal metabolic rate is the number of calories the body “burns” while at rest, maintaining basic functions like breathing, circulation and cell repair.[3]
These functions happen automatically and don’t account for your entire “daily burn.” Energy expenditure includes all the functions included in your BMR, plus physical activity and the energy required to digest and absorb nutrients from food.
Each individual’s metabolic rate is unique, as it is influenced by several key factors. Muscle burns more calories than fat tissue, so if you have higher muscle mass, you’re likely to have a higher resting metabolic rate. However, this also means your metabolic rate tends to decrease with age, as muscle mass and energy needs decline with less intense physical activity.[4]
Genetics can also play a role in the individual variation of metabolic rate, as we are all inevitably “built different.”[4] However, there are factors in metabolism that we can control, namely diet and activity level. By focusing on a balanced diet and maintaining consistent physical activity, you can support your daily metabolism.
You may have heard someone describe their metabolism as “fast” or “slow.” But what exactly does that mean, having a fast vs. slow metabolism? Put simply, having a “fast” metabolism means your body burns through energy more quickly during rest and during physical activity. Conversely, a “slow” metabolism means your body requires fewer calories to maintain its basic functions.[4]
What defines the speed of your metabolism? While genetics can play a factor, there are actionable changes you can focus on to help determine the speed of your metabolism. For example, physical activity increases the body’s energy requirements, supporting a more active metabolism over time. That’s one way that regular exercise can support your body: strength training builds lean muscle mass, which burns calories faster at rest than fat cells do, supporting a higher resting metabolic rate.[5]
Don’t get caught up in the idea that your metabolism’s speed is set at birth; you can take active steps to support your metabolism with consistent lifestyle choices, including diet and exercise.
Metabolism and weight management are linked because body weight is mainly influenced by the balance between calories consumed and calories used for energy.
Our body consumes stored energy through metabolism. However, metabolism is not the only factor in weight management: other factors, like sleep, stress management, diet, and the regularity of physical activity, also contribute in important ways. Supporting a healthy metabolism through diet, exercise, and adequate nutrient intake can play a supportive role in your weight wellness journey over time.
As noted above, metabolism tends to slow with age. However, that’s partly because people tend to exercise less and lose muscle mass as they grow older.[4] That doesn’t always have to be the case. You can support your metabolism by staying active, including weight training to maintain muscle mass, and eating a balanced diet as practical ways to support metabolic health as you age.
Let’s dig into some of the science-backed lifestyle habits that support a healthy metabolism.
Supporting your body with regular physical activity is important for many reasons, at any age. Cardiovascular exercise and strength training aren’t just good for your heart and muscle health, they also help support a healthy metabolism. Maintaining lean muscle mass through regular strength training supports a higher resting metabolic rate, as lean muscle mass burns more calories.[4]
Nutrition is also a great way to support a healthy metabolism and more. Be sure to include adequate amounts of protein, healthy fats, and complex carbohydrates in your daily diet to fuel your energy metabolism. It’s best to look for whole grains, whole fruits, and vegetables, and to avoid overly processed foods when filling your diet. And avoid overly restricting your calories, as your body can take that as a signal to slow down its metabolic processes to conserve your fuel.[4]
Hydration is another key factor; adequate water intake supports normal metabolic processes. Our bodies are mostly water, and we need it for just about everything we do. Even mild dehydration can affect energy levels and metabolic efficiency.
Don’t forget the importance of adequate sleep! Consistent sleep quality supports overall metabolic health, and in fact, sleep deprivation has been associated with disruptions in metabolic hormone regulation.[5]
B vitamins are essential cofactors in cellular energy metabolism, so ensure you’re getting enough of these vitamins in your diet. Including foods rich in B vitamins, like whole grains, dark leafy vegetables, meat, eggs, nuts, and seeds, can help you achieve your daily adequate intake. If your dietary intake is insufficient, however, supplementation may help support the body's ability to convert food into cellular energy.†
As always, it’s important to consult a trusted healthcare professional before making any significant changes to your diet, exercise, or supplementation routines. They are equipped with knowledge and know-how to provide you with personalized advice.
Nature Made’s Metabolyze is a supplement for adults with two clinically studied ingredients to support healthy weight management and metabolism as part of a healthy lifestyle, including diet and exercise.†
Support your weight wellness journey with 1000 mcg/day of chromium picolinate (Chromax®), clinically studied to support healthy weight management. Chromium is a trace mineral that may play a role in carbohydrate, lipid, and protein metabolism.†
Nature Made Metabolyze Capsules also include 300 mg/day of clinically studied green tea phytosome (Greenselect®) that supports fat metabolism. This extract is decaffeinated and designed with phytosome technology for better dispersion and delivery of poorly-soluble plant compounds like EGCG to support healthy weight management.†
The last ingredient is 1000 mcg of vitamin B12/day, which supports daily energy metabolism by helping to convert food into cellular energy your body can use all day long.†
Metabolyze is a twice-daily vegetarian supplement that helps support your healthy weight management journey when used as part of a healthy lifestyle, pairing supplementation with healthy eating habits and an active lifestyle.†
Check out Metabolyze to support your daily wellness goals. Learn about how to get energy in the morning and explore Nature Made’s Energy Supplements today! Nature Made is the #1 Pharmacist Recommended Vitamin & Supplement Brand.*†
Chromax® is a registered trademark of Nutrition 21, LLC.
Chromax® is patent protected.
Greenselect® and Indena Phytosome® are registered trademarks of Indena S.p.A., Italy.
*Based on a survey of pharmacists who recommend branded vitamins and supplements.
CAPSULE
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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