Nutrition Diet: What to Take to Increase Appetite?

October 23, 2025 •

4 min read

According to a study published in Nutrition Journal, certain nutrients can play a significant role in appetite regulation. If you're wondering "what to take to increase appetite," the solution often lies in a combination of strategic dietary changes, specific vitamins and minerals, and key lifestyle adjustments, rather than relying solely on medical interventions.

Quick Summary

This guide provides a comprehensive overview of nutritional strategies and lifestyle tips for increasing appetite. It details which nutrient-dense foods, essential vitamins, and supplements can naturally stimulate hunger. The article also covers practical approaches like meal timing, incorporating flavor, and physical activity to help boost food intake effectively and safely.

Key Points

Increase Calorie Density: Add healthy fats like olive oil, avocado, nuts, and full-fat dairy to meals to boost calorie content without increasing volume significantly.
Use Natural Appetite Stimulants: Incorporate flavorful herbs and spices like ginger, cinnamon, and fennel to enhance the taste and aroma of food, which can trigger hunger.
Consider Key Supplements: Deficiencies in certain nutrients, such as Zinc and B-complex vitamins, can suppress appetite; targeted supplementation may help, but consult a doctor first.
Eat Smaller, Frequent Meals: Instead of overwhelming your system with large meals, opt for several smaller, nutrient-dense meals and snacks throughout the day to encourage consistent eating.
Incorporate Light Exercise: Physical activity can increase your metabolic rate and naturally stimulate your appetite. A short walk before a meal can be beneficial.
Consult a Registered Dietitian: For persistent appetite issues, a professional can create a personalized and safe meal plan, especially when underlying medical conditions are present.
Choose Nutrient-Rich Beverages: When solid food is challenging, drinking smoothies or milkshakes made with whole milk, nut butters, and fruit can provide essential calories and nutrients.

A diminished appetite can be a frustrating and concerning issue, potentially leading to unintentional weight loss and nutritional deficiencies. Addressing this concern involves a multi-faceted approach, focusing on nutrient-rich foods, strategic eating habits, and overall wellness to support the body's natural hunger signals.

Nutrient-Dense Foods to Include

Focusing on calorie- and nutrient-dense foods helps maximize nutritional intake even when eating smaller portions. These foods provide a substantial amount of energy, protein, and healthy fats without causing a feeling of excessive fullness.

Nuts and Nut Butters: Almonds, walnuts, and peanuts are excellent sources of healthy fats, protein, and calories. Spreading peanut or almond butter on toast or adding it to smoothies can significantly increase calorie intake.
Avocado: This fruit is packed with heart-healthy monounsaturated fats, vitamins, and minerals. Add it to salads, sandwiches, or blend it into smoothies for a nutritious boost.
Whole Milk and Full-Fat Dairy: Switching from low-fat or skim milk to whole milk can add extra calories and fat. Full-fat yogurt and cheese are also excellent, energy-dense options.
Dried Fruits: Raisins, dates, prunes, and apricots are high in calories, fiber, and antioxidants, making them perfect for snacking or adding to oatmeal.
Healthy Fats and Oils: Incorporating healthy oils like extra virgin olive oil into cooking or as a salad dressing can be an easy way to add calories. Butter and mayonnaise also serve this purpose.
Fatty Fish: Salmon and mackerel are rich in protein and beneficial omega-3 fatty acids, which may help stimulate appetite.

Vitamins and Supplements to Consider

Deficiencies in certain vitamins and minerals can directly impact appetite. Supplementing these where necessary can be beneficial, but it's crucial to consult a healthcare provider first.

B-Complex Vitamins: Deficiencies in B vitamins, particularly Vitamin B1 (Thiamine) and B12, are associated with poor appetite and low energy. B-complex supplements can help improve digestion and energy metabolism.
Zinc: Low zinc levels can cause a reduced sense of taste and smell, leading to a decrease in appetite. Zinc supplementation may help restore taste perception and stimulate hunger.
Omega-3 Fatty Acids: Found in fish oil, these healthy fats have been shown in some studies to increase appetite and reduce bloating.
Herbal Remedies: Some traditional remedies, like ginger, fennel, and certain bitter herbs, are used to aid digestion and stimulate appetite. However, their effectiveness can vary, and they should be used with caution.

Lifestyle and Eating Strategies

In addition to specific foods and supplements, adopting new eating habits and lifestyle changes can significantly improve appetite over time.

Eat Smaller, More Frequent Meals: Instead of forcing yourself to eat three large meals, consume smaller portions every few hours. This is less overwhelming for a low appetite and keeps your body consistently fueled.
Flavor Your Food: The smell and taste of food can trigger hunger signals. Using strong-smelling herbs and spices like ginger, coriander, and cinnamon can make food more appealing.
Drink Nutrient-Dense Fluids: When solid foods are difficult to stomach, liquids can provide calories without feeling heavy. Smoothies, milkshakes, and full-fat milk are great options.
Incorporate Light Exercise: Engaging in light to moderate physical activity, such as a short walk before meals, can increase metabolic rate and naturally stimulate appetite.
Make Mealtime Enjoyable: Eating with friends or family, or in a pleasant, low-stress environment, can make the experience more appealing and lead to a greater food intake.

A Comparison of Appetite-Boosting Strategies


Strategy	Pros	Cons	Best For
Nutrient-Dense Foods	Provides essential vitamins and minerals; supports overall health; sustainable.	May be difficult to consume in large quantities with a low appetite.	Long-term, healthy weight gain.
Vitamins & Supplements	Targets specific deficiencies (e.g., zinc, B vitamins); can be taken in small doses.	Should be used under medical supervision; not a replacement for whole foods.	Addressing specific deficiencies contributing to low appetite.
Frequent, Small Meals	Prevents overwhelming the stomach; consistent calorie intake; easier to tolerate.	Requires more planning and preparation throughout the day.	Managing very low or inconsistent appetite.
Light Exercise	Naturally stimulates hunger; improves overall health; boosts mood.	May not be effective for all underlying causes of appetite loss.	Boosting appetite through increased energy expenditure.

The Role of a Nutrition Professional

For persistent appetite issues, working with a Registered Dietitian (RD) is highly recommended. An RD can help create a personalized nutrition plan tailored to your specific needs, taking into account any underlying health conditions or dietary preferences. They can identify potential causes of a poor appetite and develop creative strategies to boost intake in a healthy way. This professional guidance ensures that weight gain, if needed, is achieved sustainably with proper nutrient balance. For instance, fortifying meals by adding ingredients like powdered milk or extra oil can increase calorie density without drastically changing volume. This type of personalized intervention is crucial for those with chronic illness, eating disorders, or other complex health issues impacting appetite.

Conclusion

Increasing a low appetite involves more than just eating more; it requires a strategic approach to nutrition and lifestyle. Prioritizing nutrient-dense foods, considering targeted supplements for deficiencies, and adopting supportive eating habits can all help stimulate hunger naturally. For persistent or severe issues, consulting a healthcare professional or a registered dietitian is the safest and most effective path to achieving better health outcomes. Starting with small, manageable steps—such as incorporating more flavorful ingredients or enjoying small, frequent meals—can build momentum and lead to long-term success in regaining a healthy appetite.

Visit the NHS website for more information on meal ideas for small appetites.

Frequently Asked Questions

To increase appetite quickly, focus on calorie-dense, flavorful foods. Snacks like nuts, dried fruit, or a smoothie made with whole milk and nut butter can provide concentrated energy. Using strong-smelling herbs like ginger and cinnamon can also stimulate hunger.

Vitamin B1 (Thiamine) and Vitamin B12 are particularly important for regulating appetite and energy metabolism. A deficiency in either can lead to appetite loss. Addressing a deficiency with supplements can help improve appetite, but a doctor should be consulted first.

Yes, moderate exercise can help increase appetite by increasing your body's energy expenditure. Physical activity can also boost metabolism and trigger hunger signals. A short, gentle walk before a meal is often effective.

Natural strategies include eating smaller, more frequent meals, using aromatic herbs and spices to enhance flavor, and managing stress. Some traditional remedies also use bitter herbs to aid digestion and promote hunger.

Excellent choices include avocados, whole milk and full-fat dairy products, nuts and seeds, nut butters, dried fruits, and fatty fish like salmon. These foods provide substantial calories and nutrients in smaller portions.

If your appetite loss persists for more than two weeks, is accompanied by unintentional weight loss, or is a result of a medical condition or medication side effects, you should consult a healthcare provider. A doctor can help determine the underlying cause and safe treatment options.

Increase the calorie density of your meals by adding healthy fats, such as a tablespoon of olive oil to cooked vegetables, a scoop of nut butter to a smoothie, or grated cheese to scrambled eggs. Drinking your calories through smoothies and milkshakes can also help.