Why Most Multivitamins Don't Work — And How to Actually Boost Your Metabolism Naturally

Podcast Episode: How Your Metabolism Actually Works (And Why Most Multivitamins Are Useless)
By Ashley Drummonds | PR Fuel Podcast

I almost titled this episode, “Your Multivitamin is a Waste of Money—and Here’s Why,” but I’m saving that for another time.

Today, I want to talk to you about how your metabolism works and how you can improve it. By "improve," I mean:

• Boosting your energy

• Increasing endurance

• Supporting overall health

• Strengthening immunity

• Improving digestion

• Achieving better hormonal balance

I’m Ashley Drummonds. I’ve worked in the health, fitness, and nutrition industry for over 15 years. I’m a personal trainer, certified nutritionist, and strength and conditioning coach. I’ve helped men and women of all ages, shapes, and sizes transform their bodies and their lives.

In this episode, I’ll share:

• My personal and professional experience

• The science of energy production

• How your cells, immune system, and metabolism actually function

Understanding ATP and Energy Production

ATP (adenosine triphosphate) is a molecule that carries energy throughout your body. It fuels your cells and organs to ensure they function properly.

Here's a basic explanation:

1. You consume food: carbs, fats, and protein.

2. This food is broken down in the gut.

3. Through a process called glycolysis, it's converted into glucose.

4. From there, the body uses aerobic (like walking or running) or anaerobic (like strength training) activity to convert glucose into ATP.

Why High-Fat Diets Can Backfire

Many people try low-carb or high-fat diets like keto. While these might work short-term, long-term they often lead to:

• Low hormone production

• Increased cortisol

• Brain fog

• Low energy

This happens because glucose, your body’s primary fuel for ATP, is depleted. Glucose is stored in the liver and muscles. When you don’t eat enough carbs, your glycogen stores run dry, and muscle tone and energy drop.

Fueling Your Metabolism Properly

It's a myth that you need to “speed up” your metabolism. Instead, you need to fuel it appropriately with:

• Enough calories

• A balance of carbs, fats, and protein

• Consistent aerobic and anaerobic movement

• Adequate micronutrients

If you under-eat (e.g., 1,200–1,500 calories a day) while being active, your metabolism will slow to protect your body. Without enough fuel, your mitochondria can’t function, and hormones and brain health can decline.

The Krebs Cycle and Why Multivitamins Often Fail

The Krebs Cycle (also known as the Citric Acid Cycle) is how your body converts food into energy.

This process requires:

• B vitamins (especially B1, B5, B6, and B12)

• Vitamin C

• Magnesium

• Potassium, sodium, chromium, and other minerals

Most over-the-counter multivitamins don’t provide these nutrients in a bioavailable form or an effective dose. For example:

• B1 (Thiamine) is often included as thiamine mononitrate or thiamine hydrochloride, which are cheap, synthetic, and poorly absorbed.

• B6 is usually pyridoxine, which is not active and may cause nerve damage in high doses.

• B12 is frequently cyanocobalamin, a synthetic form that is less effective and harder for the body to convert.

Instead, look for activated forms like methylcobalamin (for B12), P5P (for B6), and benfotiamine or thiamine HCl (for B1). Also, most people—especially active individuals—need significantly higher dosages than what’s found in generic supplements.

Common Signs of Micronutrient Deficiency

Even if you're eating a healthy diet and exercising, you may feel tired if you’re missing key micronutrients. This often disrupts ATP production and overall energy metabolism.

Key vitamins and their functions:

• B1 (Thiamine): Supports mitochondrial function and ATP conversion.

• B6: Essential for neurotransmitter production (serotonin, dopamine, GABA).

• B5: Supports adrenal health and cortisol regulation.

• B12: Necessary for carbohydrate metabolism, red blood cell production, and oxygen transport.

• Vitamin C: Helps with iron absorption and immune function.

If you're low in any of these, it can impair your metabolism, energy, mood, and overall performance.

Movement + Nutrition = A Healthy Metabolism

You can't focus solely on diet or exercise. You need both.

Exercise is essential for:

• Detoxification (through sweat and breath)

• Cardiovascular and muscular health

• Activating the Krebs Cycle and producing ATP

Nutrition is essential for:

• Fueling exercise and recovery

• Supplying macro- and micronutrients

• Hormonal and immune health

You must balance aerobic (cardio) and anaerobic (strength) training. Resistance training builds lean muscle, which burns more calories at rest. Cardio supports heart and lung health.

The Real Way to Improve Your Metabolism

To improve your metabolism:

1. Eat the right amount of protein, carbohydrates, and fats based on your body and lifestyle.

2. Do both aerobic and anaerobic exercise.

3. Ensure your micronutrient intake (vitamins and minerals) is in the correct form and dosage.

Forget fat burners and “metabolism booster” supplements. Most are ineffective and rely on marketing hype.

Final Thoughts

If you feel like you're doing everything right—eating well, exercising, and still not feeling your best—there may be a gap in your micronutrient intake or energy production process. That’s where deeper understanding and better supplementation can make a difference.

Be sure to download my Free No-BS Nutrition Guide Here to get started with optimizing your health so you can build lean muscle, boost fat loss, and show up as the strongest, confident version of yourself.