7 Supplements to Increase Brown Fat
Brown fat, also referred to as brown adipose tissue (bat), is found in trace levels in the body’s chest, neck, and back regions.
Your body produces brown fat when the temperature outside drops, and it has to produce heat. Its brown color is due to its abundance of iron-rich mitochondria that stores energy and aids in burning calories in the body.
To generate heat and regulate body temperature, brown fat mostly breaks down glucose and fat molecules through thermogenesis.
Compared to white fat, brown fat makes up a smaller portion of an adult body. However, newborns have it in abundance as they can’t shiver, which saves them from hypothermia.
An increased amount of brown fat in your body can have many advantages. Here are some supplements to increase brown fat in your body.
Capsaicin is the main component of the capsicum plant and chili peppers. This ingredient in chili peppers gives them their spiciness and smoldering hot taste. Its seeds have a higher concentration than the flesh, which makes them much spicier.
It boosts fat oxidation, or the browning of white fat, and increases the number of calories expended.
The capsaicin and capsinoids in chili peppers affect energy expenditure and enhance the brown adipose tissue (BAT) activity that mediates non-shivering thermogenesis and anti-obesity effects.
The findings imply that dietary capsaicin intake can help with weight management by lowering calorie consumption and stimulating BAT activity.
It is one of the underrated supplements to increase brown fat that you can intake through spicy foods in moderation.
Turmeric’s main ingredient, curcumin, which has anti-obesity and anti-inflammatory properties, is one of the best supplements to increase brown fat.
It promotes thermogenic and mitochondrial gene expression—the growth of mitochondria that produces energy and brown fat.
According to scientific evidence, curcumin also boosts proteins essential for fat oxidation to transform those undesirable white fat cells into brown, thermogenic cells that burn fat.
The fat-burning enzyme lipase, related to a decrease in fat cells and an increase in fat metabolism, is increased by curcumin.
Only 3% of the turmeric you use in cooking is actual curcumin, which is insufficient to impact your fat quality and quantity.
For curcumin to be genuinely effective, you must consume two-three teaspoons of turmeric throughout the day.
Cinnamon, in simple words, is the bark of the Cinnamomum tree. It is used as a spice and flavoring in many dishes as it contains antioxidant, anti-diabetic, and anti-inflammatory qualities.
Researchers discovered that cinnamon extract promotes the growth of brown fat in subcutaneous fat cells.
Consuming cinnamon could assist in converting white belly fat to brown fat, keeping the body at the proper temperature, and providing energy.
Cinnamon also aids in weight loss by reducing hunger, controlling blood sugar levels, and enhancing metabolism.
You can use cinnamon supplements to increase brown fat as per your doctor’s or dietician’s recommendations if you have obesity.
Caffeine, a plant alkaloid found in coffee, chocolate, and cola, is famous for stimulating the heart, muscles, blood pressure-regulating organs, and the central nervous system.
Since coffee is the primary source of caffeine, according to research, it may boost brown fat activity and oxidation, which causes white fat to turn brown.
Besides having natural substances having stimulating properties, it is linked to increased energy expenditure and weight loss in humans, and it can also tackle obesity with daily intake.
However, it’s crucial to remember that excessive caffeine use can harm health, interrupt sleep, and raise the risk of heart disease.
Even though you can intake caffeine supplements to increase brown fat, taking them in moderation can help you ward off side effects.
Omega-3 fatty acids
Omega-3 fatty acids are fats abundant in fish.
They are well known for reducing LDL, the bad cholesterol, while increasing HDL, the good cholesterol.
According to a study, omega-3 fatty acids can activate brown adipose tissues, which could lead to the development of new treatments for obesity and other metabolic illnesses. The brown adipose tissue facilitates adaptive thermogenesis, a crucial mechanism for the body’s adaptation to cold conditions.
Additionally, it has been demonstrated in rodents that brown adipose tissue can generate heat and defend against obesity by triggering energy expenditure.
Besides fish, nuts, green vegetables, and flax seeds can also be used as supplements to increase brown fat.
Resveratrol is a member of the phytochemicals known as polyphenols, which are present in practically all plant-based foods.
They function as antioxidants, defending the body against harm that could increase your risk of developing diseases like cancer and heart disease.
The researchers also discovered that resveratrol transforms white adipose tissue into brown fat that can aid in weight loss.
Red wine, grapes, certain berries, peanuts, and grapes are some of their sources and are among the best supplements to increase brown fat.
Drinking green tea can help you clear acne and lose body fat. But green also tea has catechins, notably epigallocatechin gallate (EGCG), which according to a study, dramatically reduces body weight and maintains body weight after weight loss.
It is a super-compound that accounts for most of the green tea’s weight-loss benefits.
EGCG can accelerate the fat breakdown and speed up your metabolism while preventing the growth of new fat cells.
Green tea helps you decrease visceral fat around your abdomen, which minimizes belly fat reducing the likelihood of breast cancer, hypertension, and heart disease. It is one of the easily available supplements to increase brown fat.
Frequently Asked Questions
What natural ways are there to enhance brown fat?
A good diet, frequent exercise, exposure to low temperatures, and adequate sleep are all possible ways to naturally activate brown fat. You can take cold showers to stimulate it. A diet rich in protein, red wine, turmeric, and fish oil can also help increase your brown fat.
What makes brown fat significant?
Your body’s brown fat is in charge of generating heat to warm the blood. Due to the brown fat’s ability to activate in cold conditions, it dissolves fat molecules and blood sugar, which indirectly generates heat.
What distinguishes white fat from brown fat?
Most of us are familiar with white fat, which stores energy in the body as huge, greasy droplets. It can cause obesity when in excessive amounts. Contrarily, brown fat has smaller droplets and more mitochondria, which gives the tissue its chestnut hue.
Even though there is still much to understand about brown fat’s benefits and how to increase its reserves, several studies are being conducted on it. If you’re looking to increase brown fat, our list will surely provide a good starting point. Incorporate these items into your routine and witness results almost instantly.