Conventional wisdom holds that we are what we eat. That’s an understatement if there ever was one, particularly when it comes to our metabolic health. In fact, just about everything we do—eating, drinking, thinking, loving, fighting, exercising, and sleeping—affects our metabolism.

The bad news: Our collective U.S. metabolism is on very shaky ground, with obesity and related health problems increasing at an epidemic rate over the past 20 years. The good news: There’s plenty we can do about it from the standpoint of rebuilding with specific supplements, a balanced diet, and moderate exercise.

Commonly used to refer to the process of breaking down food and converting it to energy, the term “metabolism” actually encompasses the whole range of biochemical processes that takes place within our bodies. These processes rely on a healthy interaction among organs like the thyroid, liver, pancreas, and adrenal glands. When these elements are stressed or out of balance, metabolic health suffers, too—body weight, blood sugar (glucose), and cholesterol can rise to unhealthy levels.

Combine these conditions with an unhealthy diet and sedentary lifestyle, and you’ve just created the perfect Petri dish for developing metabolic syndrome, an insulin-resistance disorder that’s affecting a growing number of Americans. Characterized by weight gain (particularly around the abdomen), high blood pressure, and high blood sugar, metabolic syndrome is sometimes followed by Type 2 diabetes, as well as greater risk for stroke, cancer, and Alzheimer’s disease.

Additional health consequences of America’s burgeoning obesity include coronary heart disease, hypertension, cancer (including breast and prostate), and depression. Health problems caused by being overweight could wipe out the increased life expectancy we’ve attained over the past century. And obesity is certainly wreaking havoc with our metabolic health.

Start at the Endocrine

Metabolism is a tricky business. It encompasses everything taking place in our bodies, so a holistic approach makes sense—yet it’s also important to target certain individual components that affect the whole. Where are our bodies most vulnerable? Which systems are so overtaxed that they need immediate help? What steps can we begin to take to bring ourselves back to a condition of optimal health?

If we follow the ever-widening obesity trail, it leads us straight back to the regulators of metabolism—the endocrine glands, which include thyroid, adrenals (mentioned before), pituitary, hypothalamus, and pancreas. The hormones released by these glands affect everything from growth and metabolism to mood and sexual functioning. When things go awry, the repercussions are staggering.

For example, chronic stress can cause the adrenal glands to overproduce the stress hormone cortisol, which can lead to increased insulin release and eventual weight gain and insulin resistance. By extension, problems with insulin, a pancreatic hormone, can result in diabetes. And thyroid hormones, which determine how efficiently energy from food is used, impact everything in the body if they’re malfunctioning. Finally, the pituitary, the master gland that controls all of the other endocrine glands, is stressed and overworked simply by association.

The Big Three

Obviously, diet and exercise are crucial for creating and maintaining metabolic health (see “Food for Thought” sidebar on the next page). And a number of important supplements can help you rebuild or balance your endocrine system—specifically, the thyroid, adrenals, and pancreas. Some supplements are so versatile that they address more than one component.

Essential fatty acids (EFAs), for example, are exactly that—essential for fundamental cell health. Without healthy cells, insulin absorption is compromised. “Essential fatty acids are involved in all glandular secretions in the body including the production of adrenal hormones,” notes Lewis Harrison, author of The Complete Fats and Oils Book. “By increasing the body’s metabolic rate, EFAs accelerate the rate at which the body burns calories and reduces body fat.”

Salmon, tuna, and flaxseed oil are good sources of omega-3 fatty acids (in capsules, 850 to 1,600 mg per day of fish oil), while evening primrose and borage oils supply omega-6 fatty acids (minimum 500 mg daily). Hempseed oil (Cannabis sativa) is a recent and excellent addition to the list of EFAs, with a long shelf life and nutty taste. “Hemp oil contains more EFAs than flax oil and actually tastes good,” says Andrew Weil, MD.

B-complex vitamins are another crossover supplement—important for both the pancreas and adrenals, and crucial for maintaining healthy levels of insulin and blood sugar.

Thyroid: When it comes to body function, a sluggish thyroid spells trouble. This gland, located below the Adam’s apple, produces hormones that are essential to every single cell, regulating blood pressure, heart rate, and body temperature, while determining the rate at which food is converted to energy.

Offering a host of healing benefits, cordyceps (C. sinensis) is a wild fungus that grows on certain caterpillars in China and Tibet. With a long tradition in Chinese medicine as a general tonic for increasing energy and vitality, cordyceps provides antioxidants that are extremely beneficial to a tired thyroid. And animal studies show it decreases levels of blood glucose. Experts recommend 525 mg two to three times daily (standardized to contain 0.14 to 0.28 percent adenosine and 5 percent mannitol).

A staple of Indian medicine, guggul (Commiphora mukul), or the gum resin of the myrrh tree, is used to treat obesity. It also appears to stimulate the thyroid, improving its function. Both animal and human studies indicate that it even decreases cholesterol and triglycerides. Recommended dosage is 500 mg three times a day (standardized to contain 5 percent guggulsterones).

Coleus (C. forskohlii) helps regulate hormones and has been widely researched in India for thyroid support and weight loss. In three out of four recent clinical trials, coleus extract significantly decreased fat mass among study volunteers. The recommended amount is 250 mg of 1 percent extract twice a day.

If testing determines that you are deficient in iodine, make sure that this mineral is a component of your multivitamin. It is essential for proper cellular metabolism, and your thyroid relies on it to make all of its hormones. While iodine deficiency is rare in the U.S., so is iodine toxicity—which has been linked, ironically, to reduced function of the thyroid. Pregnant and lactating women should aim for a total daily level of 220 to 290 micrograms a day, respectively. Use iodized sea salt, which, unlike regular iodized salt, doesn’t contain aluminum, and include sea vegetables like kelp and nori in your diet.

Adrenals: Each of the adrenal glands sits on top of one of the kidneys—from this vantage point they crank out hormones that control blood pressure, heart rate, and how food is used by the body. Stress has an enormous impact on adrenals. “Adrenal dysfunction is, for the most part, a byproduct of modern living,” notes James B. LaValle, RPh, CCN, ND. “Our bodies are more adept at coping with danger than with pressure. Danger is resolved quickly, whereas pressure is sustained. The chronicity of pressure—the stress that wears away at our bodies and minds day after day—is what ultimately wears down our metabolism.”

The amino acid L-theanine, found in the tea plant, reduces stress, increases feelings of relaxation, and even reduces symptoms of PMS, but without drowsiness, a frequent side effect of antistress herbs. High-grade matcha green tea, Ceylon pekoe from Sri Lanka, and Earl Grey from China all contain high levels of L-theanine. Some people prefer to take 50 to 200 mg of L-theanine one to three times a day.

Numerous studies document the positive effects of rhodiola (R. rosea) root on the central nervous system. Recognized as an official medicine in Sweden, rhodiola appears to improve short-term memory, one of the casualties of chronic stress. Stress also affects the immune system, which can lead to cancer and other diseases. In animal studies, rhodiola improved immune system, thyroid, thymus, and adrenal gland function. The recommended dosage is 50 to 250 mg twice a day, standardized for both rosavins and salidroside.

A staple of Indian medicine for more than 3,000 years, ashwagandha (Withania somnifera) has been shown to reduce anxiety and depression and has been compared with Asian ginseng (Panax ginseng) for its stress-reducing capacities. In human studies, a powder extract of ashwagandha was used to treat subjects with diabetes—it was shown to decrease cholesterol, glucose, and triglyceride levels. The recommended dosage is 3 to 6 grams of dried root daily.

Stress also depletes our store of vitamins and minerals. Among those required for optimum adrenal health are vitamins C (the adrenals contain more C than any other organ) and B (also known as the “antistress” vitamins). Pantothenic acid (vitamin B5), in combination with niacin and folic acid, helps ensure proper adrenal function while counteracting the effects of stress.

Pancreas: In addition to producing enzymes that help us digest food, the pancreas produces the hormone insulin, which controls the amount of sugar in our blood. In other words, it’s the gatekeeper at the door to diabetes, and crucial in the matter of weight gain. Most of the following supplements have a direct effect on either insulin or blood sugar levels or both.

Magnesium deficiency is widespread in the U.S.—too much sugar, caffeine, alcohol, and saturated fat have taken their toll. This mineral is needed by every cell in the body and, among its many functions, helps improve insulin performance. Fruits, vegetables, and nuts are good dietary sources; the RDA for magnesium is 350 mg.

A potent antioxidant, alpha lipoic acid helps move insulin into cells and thus lowers glucose (sugar) levels. A recent animal study demonstrated that alpha lipoic acid helps reduce body weight and prevent diabetes in animals prone to the disease. This antioxidant is a natural component of broccoli, potatoes, and liver. The recommended supplement dosage is 300 to 600 mg daily.

Chromium improves glucose tolerance and works with insulin to move glucose into cells. It may also help metabolize fat and lower cholesterol. Chromium is crucial for optimal insulin action. While the recommended daily value for chromium is 120 micrograms per day, research suggests 200 to 1,000 micrograms per day.

Extract from Gymnema sylvestre has been shown to control glucose in animals and to enhance the action of insulin. Human studies indicate that this plant may also help regenerate cells in the pancreas that produce insulin. Its blood-sugar-lowering effect may be related to its ability to release insulin stored in the body. Recommended dosage is 200 mg twice daily.

A U.S. Department of Agriculture (USDA) test indicated that cinnamon extract helps cells convert glucose into energy. Researchers have found that intake of cinnamon reduced levels of serum glucose, LDL cholesterol, and total cholesterol in people with Type 2 diabetes. And a pilot study at the Department of Physiology and Biophysics at Georgetown University Medical Center examined the effects of fenugreek, cinnamon, and oregano on lab animals to suggest that “these natural products are enhancing insulin sensitivity.” Recommended dosage is 1 to 2 teaspoons daily.

If, indeed, we are what we eat, then there is quite a lot we can do about metabolic health via judiciously chosen, effective dietary supplements in addition to the basics.