6 Best Vitamins & Supplements to Boost Appetite in Adults

Appetite is our natural desire to eat. It is a complex interplay of biological, psychological, and environmental factors that drives humans to seek out and consume food. Some humans have a larger appetite than others, but regardless of the size, it plays an important role in every humans overall health and well-being.

There are several ways in which you can increase your appetite. Whether you're looking to gain weight or size, you've experience loss of appetite, or a need to manage a medical condition, there is a supplement out there that is sure to help you on your journey.

What is Appetite?

Eating behavior is influenced by various stimuli including hunger cues, cravings, and pleasure and is controlled by homeostatic processes (balance in the body amongst all of the systems that allow a body to function and survive). There are factors that may influence desire and eating behavior in an upward trend including more short-term effects like working out.

Appetite is the natural desire to eat and is influenced by several factors including the natural physiological needs of our bodies to act. The process involves the brain, hormones, and the digestive system working in tandem to signal hunger, prompt food consumption, and indicate satiety (the feeling of being full).

Components of Appetite

There are many factors that will affect appetite. First, there is your natural appetite, which is linked to genetic predisposition. There are also hormones that play directly into appetite:

1. Gherlin- the hunger hormone

2. Leptin- signals satiety

3. Insulin- which manages blood sugar levels

4. Peptide YY and CCK which are released during digestion to signal fullness

Beyond hormones, there are other physiological factors such as neural pathways in the brain, specifically, the hypothalamus which integrates signals from hormones, nutrients, and neural inputs to control hunger and satiety. Low levels of certain nutrients, especially necessary nutrients, like having a zinc deficiency can trigger hunger signals and increase your appetite.

Other factors fall under the lifestyle changes category. Weather (often hot weather can decrease your appetite), whether or not you've had recent dietary changes, lifestyle changes like a new job, layoff, or new stresses, or are taking certain medications may make changes to to appetite. It is important to take note of any changes that accompany your lifestyle changes and consult your healthcare provider if you notice any significant changes or other symptoms.

Why Does Appetite Matter?

Appetite a crucial aspect of overall health and well-being for several reasons:

1. Nutrient Intake: It drives the intake of essential nutrients through the human diet that are required for bodily functions. Proper nutrition supports energy levels, immune function, and overall health. If you experience appetite loss, you may need to supplement certain vitamins or food supplements that increase appetite for adults.

2. Energy Balance: Appetite regulation helps maintain energy balance, preventing overeating or undereating in children and healthy adults. This balance is vital for maintaining a healthy weight and preventing obesity or malnutrition.

3. Metabolic Health: A well-regulated appetite supports metabolic health by influencing how the body stores and uses energy, or, energy metabolism. Disruptions can lead to metabolic disorders such as diabetes and metabolic syndrome. This goes hand-in-hand with regular exercise.

4. Mental Health: Appetite is linked to mental health and low appetite can be a symptom of conditions like depression, anxiety, and stress. Conversely, poor mental health can negatively impact appetite regulation.

5. Growth and Development: In children and adolescents, a healthy appetite is essential for growth and development. It ensures they receive the proper nutrients for physical and cognitive development.

6. Healing and Recovery: During illness or recovery from injury, appetite is crucial for providing the body with the nutrients needed for healing and for tissue repair, especially if the illness or injury curbed a person's desire to eat

Understanding and maintaining a proper appetite is essential for overall health, and any significant changes in appetite should be addressed with the help of a healthcare professional to ensure underlying issues are properly managed.

How is Appetite Different from Hunger?

Appetite is distinct from hunger, which is the physical sensation that signals the need for food intake to maintain energy levels. Hunger is triggered by various signals in the body such as an empty stomach or low blood sugar.

Appetite is the psychological desire to eat, which can be influenced by various factors such as emotions, environment, social situations, and sensory cues (like the sight or smell of food). The two are not always linked. You can have an appetite even if you are not hungry. The "dessert stomach" is the perfect example of this. You may be too full to eat another bite after a large meal, but when you see your favorite dessert, you are able to magically make room for more.

Understanding the difference between appetite and hunger can help individuals make more mindful eating choices and recognize when they are eating out of true physiological need versus external cues or emotional triggers.

Why do People Want to Increase Appetite?

There are a variety of reasons why someone might want to stimulate appetite.

• Health Recovery: After illness or surgery, a person might need to eat more to regain strength and recover fully. They may need higher meal intake or to get on a regular meal schedule to ensure they're receiving proper nutrition and don't experience too much weight loss.

• Weight Gain: Individuals who are underweight due to medical conditions, eating disorders, or metabolic issues may need to increase their appetite or use appetite stimulants to achieve weight gain.

• Muscle Building: Athletes and bodybuilders often need to consume more calories and protein to support muscle growth and recovery from intense training sessions. Appetite may play a major role in supporting a bodybuilders need for high intake of various foods to promote weight gain.

• Malnutrition: In cases of malnutrition and the side effect of significant weight loss increasing appetite can help individuals consume the proper nutrients for proper body function. In some cases, it may be unappealing for individuals to eat food, they have trouble preparing food, or they lose weight without trying. Appetite stimulant medications may be necessary in order to boost appetite to achieve weight gain.

• Medication Side Effects: Some medications may be the underlying cause of a suppressed appetite, and counteracting this effect can be important for maintaining adequate nutrition.

• Mental Health: Conditions like depression and anxiety can result in decreased appetite. Improving appetite can be part of a comprehensive approach to mental health treatment.

• Aging: Older adults may find their appetite changes as they age. As we get older, we experience changes in the digestive system, a lesser need for energy production, a higher onset of disease, hormonal changes, and usually a desire to eat small meals.

• Enhancing Quality of Life: Enjoying food and meals can be an important part of social interactions and overall quality of life. Increasing appetite can help individuals take more pleasure in eating and dining experiences.

• Health Condition: Some health conditions make it difficult for some people to eat, gain weight, or maintain weight management. The loss of appetite may result in unintentional weight loss, small meals compared to the normal, and a lack of nutritional intake.

Common cause of poor appetite

Some causes of poor appetite include:

• Bacterial or viral infection – pneumonia, colitis, or gastroenteritis

• Psychological disorders –  anxiety, depression, or eating disorders

• Medical conditions – chronic liver disease, kidney failure, cancer, HIV, or heart failure

• Digestive conditions –  including irritable bowel syndrome (IBS) and Crohn’s disease

• Hormonal conditions –  Addison’s disease or hypothyroidism 

• Prescription medications – antibiotics, selective serotonin reuptake inhibitors (SSRI) , or chemotherapy drugs

• Lifestyle factors – smoking or lack of physical activity

• Dietary changes - changes in dietary habits ( such as timing of when eat meals, eliminating junk foods, or not eating a balanced diet) can cause a disruption in your appetite.

How to Increase Appetite Naturally?

If a person's desire is to eat more food, there may be a few ways for you to achieve an increased appetite naturally.

1. Exercise regularly 

Engaging in regular exercise is an effective way to stimulate appetite. Exercise causes an increase in calorie expenditure, in addition to non-exercise activity thermogenesis (NEAT) which increases metabolic rates, which can act as a natural appetite stimulant.

Although exercise works as a natural appetite stimulant, there are many factors that can modify how much or how little it affects each individual:

Fitness level 

If you’re new to exercising, you may notice an immediate desire to eat more foods following a workout. However, this may taper over time as your fitness levels improve. 

Exercise intensity and duration 

The longer and more intensely you work out, the more calories you expend. As a result, you are more likely to have a greater appetite after a 1-hour run compared to a 10-minute walk. 

However, research has found that this is only effective up to a certain intensity level. Strenuous and prolonged bouts of exercise tend to blunt your appetite, causing you to eat fewer calories during post-exercise meals.

Activity type  

Though exercise is an essential component of a healthy lifestyle, there are certain types of activities that may be more advantageous than others.

One piece of research has found that strength or resistance training is proven to lead to a significant increase in appetite in young and older adults . Compared to cardiovascular exercises or light exercise, weight lifting builds muscle mass which burns more calories, promotes a higher metabolism, and helps increase your appetite.

2. Eat smaller meals more frequently

Spreading out your daily nutrient intake into smaller, more frequent meals can help you gain a better appetite.

When you experience a loss of appetite, there's a good chance you have no desire to consume a massive meal at any point in the day. Instead, it can benefit you more to plan meals in small portions (with plenty of snacks) when you're actually feeling hungry.

Not only does this help aid in a more efficient metabolism, but it can contribute to healthy weight gain and maintenance of muscle mass.

3. Manage your stress levels 

There is a good chance stress may be causing appetite loss, which is perfectly normal.

Stress triggers an emotional and psychological response in your body to help you cope and overcome this threatening situation. Unfortunately, the hormones that are released can slow digestion, hunger, and appetite. Stress management techniques can keep your hunger and stress hormones within a healthy range to improve appetite and prevent unnecessarily losing weight.

What Are Some Appetite Stimulant Supplements?

In some cases, dietary supplements may be necessary to boost appetite or for overcoming poor appetite. There also may be a link with micronutrient deficiencies, which may mean you should reach for

Losing your appetite may be linked to a deficiency in certain vitamins and minerals. For this reason, you may want to consider trying the following appetite stimulant supplements. 

• Zinc – zinc plays a role in regulating vagus nerve activity to help stimulate feelings of hunger. Without adequate levels of zinc in your diet, you may experience a loss of hunger and taste disturbances causing appetite loss. Taking a zinc supplement may help this.

• Vitamin B12 - Vitamin B12 crucial for energy metabolism in the body and is present in three active and plays vital role in energy metabolism, research has shown that over a period of several months, supplementing your body with B12 will enhance the appetite of those with a deficiency.

• Vitamin B1 – this vitamin is known to help the body convert food into energy. Vitamin B1 deficiency can result in loss of appetite and low food cravings.

• Thiamine – a thiamine deficiency is associated with a reduced appetite as well as increased resting energy expenditure that may promote unhealthy weight loss.

• Fish Oil /Krill Oil – some studies have found that fish oil can increase appetite and minimize feelings of fullness in healthy adults after meals. If fish oil isn't your thing, krill oil may be a good alternative.

• CBD Oil - In recent years, studies have explored the potential effects CBD has on hunger and stimulating appetite. The research discovered that when added to certain foods and beverages, CBD oils may help to relieve symptoms of nausea, calm the nervous system, and boost appetite.

Of course, when adding any supplements to your regimen, make sure you take the recommended dosage, look at if it is FDA approved, and consult with any health professionals you may be working with.

Conclusion

Managing appetite is crucial for overall health and well-being, as it ensures adequate nutrient intake, energy balance, and metabolic health. Understanding the difference between appetite and hunger, and recognizing the factors influencing appetite, can help individuals make informed decisions about their dietary habits. Whether driven by psychological, physiological, or lifestyle factors, maintaining a balanced appetite supports mental health, growth, and recovery, enhancing quality of life.

Various vitamins and supplements can play a significant role. Nutrients such as zinc, vitamin B12, vitamin B1, thiamine, fish oil, and CBD oil have shown potential in stimulating appetite and addressing deficiencies that may lead to reduced food intake. Coupled with natural methods like regular exercise, smaller frequent meals, and stress management, these supplements can help individuals achieve their dietary and health goals. Always consult a healthcare professional before starting any new supplement regimen to ensure safety and efficacy.