Metabolism Out of Balance? 7 Common Causes and How to Support It Naturally

Do you struggle with weight gain, low energy, get cold easily, and experience brain fog – even though you eat healthy and exercise?

Then your metabolism may be out of balance. Metabolic problems affect thousands of women in Norway, and many do not get the right help. In this post, we explain what low metabolism really is, why it affects so many women – and what you can do yourself to support hormone balance and metabolism naturally.

What is metabolism – and why is it so important?

Metabolism is the engine of your body. It controls how quickly your cells work, how efficiently you burn energy, and how your body regulates weight, temperature, mood, and hormones.

Your thyroid gland produces the metabolic hormones T3 and T4, which affect almost all of your body's functions.

When your metabolism is low (hypothyroidism), your body goes into energy saving mode – and you may experience:

• Weight gain, especially around the abdomen
• Fatigue, low energy, and brain fog
• Hair loss, dry skin and freezing
• Slow stomach and poor digestion
• Mood swings or depression

Why do metabolic problems particularly affect women?

Here are the most common reasons why metabolism becomes unbalanced in women.

1. Hormonal fluctuations

Menopause, pregnancy, and menstruation affect levels of estrogen and progesterone – sex hormones that in turn affect metabolism. Many women experience an imbalance after the age of 35–40, when hormones naturally begin to change. This can disrupt thyroid function and make the body more vulnerable to low metabolism and weight gain. Hormonal fluctuations during menopause are a common trigger for metabolic disorders.

2. Autoimmune disease (Hashimoto's thyroiditis)

The most common cause of low metabolism in women is Hashimoto's – an autoimmune disease in which the body's own immune system attacks the thyroid gland. Hashimoto's affects women in particular, often during periods of major hormonal changes, such as after childbirth or during perimenopause. The result is a gradual reduction in the production of metabolic hormones, with symptoms such as fatigue, weight gain, hair loss and depression.

3. Stress and lack of sleep

Prolonged stress and poor sleep increase levels of cortisol – the body’s stress hormone – which can inhibit the conversion of T4 to the active metabolic hormone T3. In addition, the body is deprived of important nutrients and has less time for recovery and hormonal balance. Women with high stress levels and poor sleep quality often experience fatigue, low metabolism and poor weight control.

4. Nutritional deficiencies

Women often have increased needs for certain vitamins and minerals – especially during menstruation, pregnancy and menopause. Deficiencies in iodine, selenium, zinc, magnesium, iron and B12 can disrupt the production and regulation of metabolic hormones. Poor gut health, low stomach acid or the use of certain medications (such as antacids) can lead to reduced absorption of these nutrients.

5. An unbalanced stomach

Gut health plays a crucial role in metabolism. Around 20% of the metabolic hormone T4 is converted to active T3 in the gut. This requires a good bacterial balance, high stomach acid and an intact intestinal mucosa. Stomach problems such as irritable bowel syndrome, leaky gut, bloating or constipation can therefore inhibit both nutrient absorption and hormone regulation. The gut-brain axis also affects how the body responds to hormonal signals from the thyroid gland.

6. Increased exposure to environmental toxins

Women are exposed to endocrine-disrupting chemicals daily through skincare, cosmetics, plastic packaging, and cleaning products. Metabolism-regulating hormones can be disrupted by substances like BPA and phthalates. In addition, an overloaded liver and impaired detoxification capacity can inhibit the conversion of metabolic hormones and lead to hormonal imbalance over time.

7. Low muscle mass and reduced metabolism

Women naturally have less muscle mass than men, which results in a lower basal metabolic rate. When the metabolism is also low, the metabolism is further reduced. The result is that many people gain weight – especially around the stomach – even without changing their diet. Many people try to eat less, but this exacerbates the problem: the body lowers the metabolic rate even further. To increase metabolism, you need to eat enough food, often enough , and preferably combine it with strength training and protein intake to preserve and build muscle.

What can you do yourself to support your metabolism naturally?

Metabolic disorders are complex, but there is a lot you can do yourself to help your body get back into balance. By supporting your hormones, eating right, and taking care of your gut – you give your thyroid the best conditions to function optimally.

Here are 7 concrete and natural steps you can start with:

1. Eat enough – and often enough

One of the most common mistakes women make when their metabolism is slow is eating too little . Many people cut calories and skip meals in hopes of losing weight – but this only makes matters worse.

When you eat too little, your body slows down its metabolism to conserve energy. Your metabolism slows down even more, and your body goes into starvation mode. The result? You gain weight more easily, lose energy, and become more hormonally imbalanced.

To support your metabolism, you need to eat enough energy , and especially enough protein and healthy fats . These are the building blocks your hormones need. Eat regularly throughout the day – and avoid long periods without food.

What is "enough"? As a rule of thumb, each meal should contain a good source of protein (eggs, fish, lentils, collagen, protein powder), healthy fats (olive oil, avocado, nuts) and vegetables. Eat three main meals and one snack – and listen to your body.

2. Take care of your stomach

The stomach and metabolism are closely linked. Around 20% of the metabolic hormone T4 is converted to active T3 in the intestine – and this requires good intestinal flora, high stomach acid and a balanced microbiome.

If your stomach is out of balance – with bloating, constipation, acid reflux or irritable bowel syndrome – it can slow down your metabolism.

How to support gut health:

• Eat enzyme-rich foods like sauerkraut, kimchi, pineapple, and fermented vegetables.
• Consume probiotics and prebiotics daily – either from food or supplements.
• Avoid too much sugar, ultra-processed foods, and artificial sweeteners.
• Drink warm water and herbal tea – it stimulates digestion.
• Feel free to take a broad-spectrum digestive enzyme before meals, if needed.

A healthy stomach provides better nutrient absorption, hormone production and metabolism – and is always a good place to start.

3. Focus on natural detox and liver support

The liver plays a crucial role in metabolism. It helps convert T4 to T3, excrete excess hormones, and detoxify environmental toxins that can disrupt the thyroid gland.

Support the liver with:

• Bitter substances such as dandelion , milk thistle , turmeric , and artichoke
• Enough water, exercise and fiber
• Cut down on alcohol, caffeine and synthetic additives
• Green vegetables, lemon water, and plant-based foods

A gentle, daily detox is more effective than extreme diets – and far more sustainable for hormonal balance.

4. Stress less, sleep more

Chronic stress increases cortisol, which blocks the conversion of metabolic hormones and weakens the immune system. Lack of sleep has a similar effect – and many women with low metabolism struggle to fall asleep or stay asleep through the night.

Prioritize:

• 7–9 hours of sleep per night
• Regular circadian rhythm (going to bed and getting up at the same time)
• Daylight in the morning and little screen time in the evening
• Activities that lower your heart rate: walks in nature, breathing techniques, yoga, or a warm bath

A calm nervous system is essential for hormonal balance.

5. Supply the right nutrients

The thyroid gland needs several specific vitamins and minerals to function properly, and many women are deficient in these nutrients without knowing it.

Particularly important are:

• Iodine – found naturally in seaweed/kelp
• Zinc – important for hormone production and immune system
• Selenium – protects the gland from oxidative stress
• Magnesium – supports the nervous system, sleep and hormone production
• Vitamin D and B12 – regulate energy levels and hormone balance
• Omega-3 – reduces inflammation and supports hormonal balance

Use natural and easily absorbable forms – and choose quality over quantity. The products from Aarja Health are formulated with this in mind.

6. Move smartly

When your metabolism is low, your body can become more sensitive to stress – even physical stress. Heavy, prolonged exercise can sometimes have the opposite effect.

Choose instead:

• Walking, moderate intensity strength training
• Mobility exercises, yoga and gentle movement
• Dancing, swimming, or activities that bring joy

Exercise helps digestion, the hormonal system and, not least, your mood.

7. Listen to your body – and be patient

Metabolism rarely becomes unbalanced overnight – and it takes time to get it back into balance. By building your body from the inside out with enough nutrition, calm, rhythm and good routines, you will slowly but surely experience more energy, clarity and stability.

Products from Aarja Health that can help your metabolism

Our pure, safe and effective Nordic superfood supplements can be especially helpful for low metabolism and hormonal imbalances. They support thyroid, gut health and energy levels – all naturally, from within.

Kelp (natural iodine)

Kelp provides natural iodine from brown algae, which the body uses to produce the metabolic hormones T3 and T4. This is an ideal and gentle supplement for women going through menopause or if iodine deficiency is suspected.

Zinc + Vitamin C

Zinc is essential for the conversion of T4 to active T3 – and for hormone production in general. Zinc deficiency is common among women, especially during menstruation and menopause. Vitamin C improves absorption and contributes to immune system and skin health.

Curcumin + Ginger + B12

A powerful anti-inflammatory supplement that also provides mental clarity and energy. Curcumin and ginger help reduce inflammation in the body – which often inhibits metabolism – while B12 supports energy production and the nervous system.

Omega-3 Krill

Omega-3 fatty acids reduce inflammation and support hormonal balance, heart health, and the brain. This is important for metabolic disorders, which are often linked to inflammation and low energy.

Magnesium Bisglycinate

Magnesium is an essential mineral for hormone balance, sleep and the nervous system. The bisglycinate form is very well absorbed and gentle on the stomach – and is especially recommended for low metabolism, stress and sleep disorders.

OptiMSM + Vitamin C

MSM (organic sulfur) supports the body's detoxification system, which is important for metabolism and hormone regulation. OptiMSM from Aarja is combined with vitamin C for better absorption and has a cleansing, energizing and strengthening effect on joints, skin and immune system.

Tip: Start with a simple routine

• Morning: Kelp + Curcumin + OptiMSM
• Lunch: Omega-3 + Vitamin C + Zinc
• Evening: Magnesium + protein-rich dinner

Small, daily routines can make a big difference over time – especially when the body needs support to get back into balance.