Last Updated 3 years ago
Fat burning supplements are becoming extremely popular, and with good reason.
Starting an effort to lose weight can be daunting, with frequent scale-ups and downs and give-into cravings.
Everyone needs a helping hand in such a situation, and that is exactly what a fat burning supplement does.
To help you decide which supplement would be best for you, we have made a research, and we present our top 10 of the best fat burning supplements.
In this article, you will find all you need to know about our picks, their pros and cons, possible side effects, as well as the importance of the right ingredients for optimum quality.
But first, let’s get something straight: taking fat burning supplements doesn’t mean you will just put your feet up and marvel at the results from the comfort of your couch.
A supplement can indeed help you through your weight loss journey but will not do the job for you. It is exactly what it says – a supplement.
Hence, to actually get the results you crave, you must:
- wear your trainers at least 3 days per week;
- adopt and follow through a healthy nutrition plan.
A fat-burning supplement will give you the boost and energy you need to keep going and expedite the fat burning process induced by your workout and proper diet – nothing more, nothing less.
How Does a Fat Burning Supplement Work?
All fat burning supplements work through one or more of the following mechanisms:
- Suppressing the appetite, making you feel your stomach full and thus eat less, resulting in a calorie deficiency.
- Prohibiting fat absorption, resulting again in a calorie deficiency.
- Boosting your metabolism, which in turn results burning more calories.
Understanding these mechanisms will enable you to understand much better the characteristics of our picks below.
10 Best Fat Burning Supplements
1. Caffeine
What is it and What does it do?
Caffeine surely does not need any introduction.
In Western societies, 80% or more of the adult population consumes caffeine in large quantities.
Coffee keeps us awake and boosts our energy level every day, but caffeine does something more than that; it is a metabolism booster, stimulating the nervous system and “ordering” the cells to break down fat (lipolysis) during physical activity.
Scientific Studies
Caffeine effects on the human body draw the attention of scientific interest early on. Studies about caffeine’s ability to increase metabolism go back to 1980 and its documented positive results all these years have resulted in caffeine addition to a multitude of fat burning supplement products.
Yet, since caffeine affects neurotransmitters, it requires some caution. There is a recommended daily intake of caffeine in supplements, and surpassing that limit has accountable side effects.
Also, note that our body becomes tolerant to caffeine effects. This practically means that its impact can fade over time.
Recommended Dosage
The maximum daily dosage is 400 mg, which is considered safe for most adults – with some exceptions based on sensitivity in caffeine. Most caffeine supplements contain 100 – 200 mg per pill, which is around the same amount of caffeine contained in a cup of coffee.
Yet, keep in mind that caffeine is also present in other drinks/foods, such as:
- Chocolate bars
- Tea
- Energy drinks
- Cola
Thus, make sure you are not over the daily limit.
Side Effects
Too much caffeine can cause serious side effects, such as headaches, palpitations, gastric distress, irritability, dizziness, reduction in calcium absorption which in turn results in weaker bones, and high blood pressure.
An extreme overdose of caffeine powder (a teaspoon of 100% caffeine powder equals 28 cups of coffee) can, in fact, prove fatal, whereas milder overdoses present symptoms such as diarrhoea, inability to stand still, high levels of thirst and tremors.
In a Nutshell
Caffeine can be a great ally in your battle against fat, yet be wary of overdosing – then the ally becomes a foe.
2. Green Tea Extract
What is it and What does it do?
Green tea extract is green tea concentrated in powder or a capsule.
Green tea contains 2 – 4% caffeine and another fat-burning substance called polyphenol epigallocatechin gallate (EGCG), commonly known as catechin.
These two components act synergistically to increase fat oxidation (lipolysis) and energy expenditure through thermogenesis, a process our body uses to burn calories and produce heat.
In other words, like caffeine, green tea extract is another metabolism booster.
Scientific Studies
A meta-analysis of 6 studies with different criteria concluded that green tea extract combined with caffeine resulted in 16% more fat loss in comparison with placebo supplementation.
In another study, again a combination of caffeine and green tea extract resulted in 65 more burned calories than caffeine alone per day, and in 80 more burned calories in comparison with placebo supplementation.
Recommended Dosage
Scientists recommend a maximum of 400 mg EGCG daily in the form of a solid supplement.
Though this quantity seems similar to caffeine, EGCG intake is much harder to reach maximum levels, since a cup of green tea contains about 50 – 100 mg EGCG, and EGCG gets easily oxidized and degraded, whereas the absorbance is low in some cases, depending on the digestive system.
Side Effects
Daily doses of 800 mg of EGCG have shown an increased presence of transaminases in blood flow, which indicate liver damage.
Apart from liver failure, other possible side effects due to overdosing or sensitivity are dizziness, anaemia and low blood sugar.
In a Nutshell
Green tea extract and its powerful catechins can truly make wonders in weight loss, as well as in other health conditions, as shown by scientific literature.
Yet, like any other powerful substance, it must be taken with consideration and after medical consult.
3. Cayenne Pepper
What is it and What does it do?
Cayenne Pepper comes from Capsicum Annum, a plant that grows in South America and is similar to Bell Pepper and Paprika, commonly known as Chili Pepper.
Cayenne Pepper is well known for its spicy taste, and it is a usual ingredient in spicy cuisine, yet its active compound – capsaicin – responsible for the spiciness, has also some very interesting metabolism-boosting properties.
Additionally, according to some studies, cayenne, and more specifically capsaicin, acts also as an appetite suppressor. Capsaicin has also pain-relief properties and it is used in topical-relief creams for athletes.
Scientific Studies
Various studies praise cayenne’s high effectiveness on weight loss.
For example, a 2017 study revealed that a daily dose of just 2 mg of capsaicin can reduce significantly the waist-to-hip ratio, compared to a placebo supplementation.
Moreover, according to other studies, intake of capsaicin car reduces the energy expenditure of up to 50 calories per day, which can result in a significant weight loss in a 2-year span.
Recommended Dosage
Due to a lack of clinical research, there is no established recommended daily dosage for capsaicin.
Yet, some respectable sources, like the Medical Center of the University of Maryland, suggest a maximum intake of 120 mg up to three times daily.
Side Effects
Generally, capsaicin is considered safe, although in some cases it might irritate the stomach, especially for people suffering from ulcers or heartburn, this is usually the norm when they also eat spicy food in general.
Other listed side effects include flushing, sweating, tearing and a runny nose, whereas excessive consumption of capsaicin might contribute to the development of gastric cancer in the long-run.
On the other hand, a low intake of capsaicin can have the exact opposite result, protection against gastric cancer.
In a Nutshell
Cayenne pepper and capsaicin-based supplements are relatively new and more research is required to see the full spectrum and possibilities this substance has to offer, and the same is true for the underlying dangers of lengthy use.
Up until now, though, the results are very promising, and it seems no harm can be done, especially when a minimum effective dosage is followed.
4. Garcinia Cambogia Extract
What is it and What does it do?
Garcinia Cambogia is a fruit that looks like a small bell-shaped pepper, usually with a yellow or green colour.
This fruit is so sour it cannot be eaten raw. The active substance we are looking for is hiding in the fruit’s skin, and it is called hydroxycitric acid (HCA).
Through a mechanism that isn’t fully unravelled to the scientific world, it causes an increase in serotonin levels in the brain, and serotonin is a well-known appetite suppressor.
Scientific Studies
Since this is a rather new discovery, research is still at its evolving phase, yet some of the studies have presented encouraging results, such as 2 times more weight loss than a placebo supplementation within 2 months, and a significant decrease of visceral fat, both in men and women subjects.
On the other hand, various other studies claim there is no difference in weight loss with or without Garcinia Cambogia Extract.
Time will show which side is right.
Recommended Dosage
Although the studies don’t agree on the fat-burning effectiveness of this supplement, they have reached a consensus about the recommended daily dosage: the daily intake of HCA must be less than 2,800 mg.
Side Effects
HCA intake is generally safe for healthy people. Some people reported symptoms such as headaches, digestive irritations, and skin rashes.
A rare case of serotonin toxicity was induced by a combination of HCA intake and antidepressants (medication that also increases serotonin levels).
Excessive intake of HCA can also result in testicular atrophy and may affect sperm production and, as it usually happens with every drug overdose, can result in liver damage or even liver failure.
In a Nutshell
Garcinia Cambogia Extract seems promising, another natural ingredient with powerful properties.
However, it would be wise to consult your doctor, especially if you are on other medication, and make sure you find a quality product by a trusted manufacturer, as scientific studies are still in a relatively early stage.
5. Green Coffee Bean Extract
What is it and What does it do?
Green Coffee Beans are simply coffee beans without the roasting process.
A green coffee bean includes, of course, caffeine, and another substance believed to have fat-burning properties, chlorogenic acid.
We have talked about caffeine’s abilities as a fat burner above.
Chlorogenic acid’s role in slowing down the breakdown process of carbs in the gut, which in turn lowers sugar levels in the bloodstream and insulin spikes.
In other words, it indirectly acts mainly as a fat absorption inhibitor.
Scientific Studies
Numerous studies have shown that green coffee bean extract can, in fact, help you lose weight.
For example, a 2012 double-blind and placebo-controlled study where 3 groups received high dose Green Coffee Bean Extract (1050 mg), low dose (700 mg) and placebo for 6 weeks concluded that significant weight loss was observed in both groups receiving Green Coffee Bean Extract.
Recommended Dosage
Since the active fat burning compounds of green coffee bean extract are caffeine and chlorogenic acid, the recommended dosage of caffeine, discussed above, should be met, as well as a maximum intake of 300 mg of chlorogenic acid.
Pay attention to the label of the green coffee bean extract supplement and make a good choice in accordance with your lifestyle habits, calculating the amount of caffeine you take daily from other sources.
Side Effects
Same as caffeine. Excess consumption of chlorogenic acid can cause diarrhoea, whereas some studies have placed chlorogenic acid in the list of possible allergens, so beware of using it at all – or consult your doctor first – if you suffer already by multiple allergies.
In a Nutshell
Green Coffee Bean extract can help you lose weight, and it also has some health benefits, like reducing the bloodstream sugar.
Yet, it might not be the ideal choice if you are a coffee lover (caffeine overdose is lurking) or if you are allergic to chlorogenic acid.
6. Glucomannan
What is it and What does it do?
Glucomannan is a natural fibre, extracted from the roots of a tropical vegetable, named Elephant Foot Yam.
This plant is produced mainly in Africa, South and Southeast Asia, as well as some Pacific islands.
Glucomannan is the main ingredient of shirataki noodles and it is also used as an additive in processed foods, signified in labels with the number E425-ii.
Glucomannan is water-soluble and has the ability to absorb water extremely fast. In fact, just a small amount of glucomannan to a glass of water is enough to turn all the liquid content into a gel.
This unique “super-power” of glucomannan, combined with the fact that it is very low in calories, draws the attention of the supplement industry as well as the scientific research that goes with it.
Scientific Studies
Various studies have shown that Glucomannan can indeed help you burn more fat through not one but a number of ways:
- It reduces food intake as it swells with water and takes a lot of the stomach space, promoting a feeling of fullness
- It prolongs the fullness feeling by slowing down the stomach emptying process for the exact same reason stated above.
- It acts as a fat absorption prohibitor.
However, in order to be effective, Glucomannan as a supplement must be taken before meals.
Recommended Dosage
Studies have shown that 2 – 4 grams of Glucomannan is well-tolerated by the human body and can aid significantly with weight loss in overweight and obese.
Side Effects
Only mild side effects are reported, such as bloating and diarrhoea, and only in some cases.
There is though a severe danger of choking if the substance expands before reaching the stomach. Hence, the supplement must always be taken with a full glass of water.
In a Nutshell
Glucomannan is an effective natural fibre with few reported side effects. Yet, in order to be effective, it needs to be taken in the recommended way and before meals.
Also, if you have bloating or other gastric problems, it is better to keep your distances from this supplement, as it is very likely to worsen your situation.
7. Meratrim
What is it and What does it do?
Meratrim is the creation of a pharmaceutical company, InterHealth Nutriceuticals.
In essence, it is the combination of two herb extracts, Garcinia Mangostana and Sphaeranthus Indicus, in a ratio of 1 to 3.
According to the company’s claims, Meratrim can aid in the fat loss journey by:
- Prohibiting fat cells from multiplying
- Prohibiting fat absorption from the bloodstream
- Boosting metabolism
Scientific Studies
Meratrim is relatively new, and up until now, we have not sufficient evidence about meratrim’ s effectiveness and side effects.
There are only two studies available online, one in 2013 and one in 2015, that both conclude meratrim did help individuals lose a significant amount of weight in an 8-weeks and 16-weeks period respectively.
It is clear that the second study was funded by InterHealth Nutriceuticals.
Further studies need to be conducted to shed more light on this supplement’s abilities and side effects.
Recommended Dosage
The recommended dose is 400 mg, twice a day.
Side Effects
Up to now, no side effects have been reported for higher doses than the recommended, as tested in rats. Side effects of higher doses in humans are yet to be studied.
In a Nutshell
Meratrim appears to be a great discovery, promising quick results with no grave side-effects, especially if you stick to the company’s recommended dosage.
If you feel into trying something new, make sure you get the original mixture and pay attention to the label for misspelt names signifying fraud and dangerous ingredients.
8. Creatine
What it is and What it Does
Creatine is an organic acid and an essential step in the production of energy in the human body.
Creatine can be produced inside our body through our liver and kidneys, from interactions that include amino acids glycine and arginine.
We can also consume it through our food, as it is affluent in red meat, eggs, and fish.
Creatine as a supplement is known in the fitness world as a building-muscles supplement, yet it can be considered as an indirect fat burning supplement too, as it fuels the cells with energy and increases stamina during exercise, while at the same time helps muscle tissue to not degrade easily, a usual bad consequence of a low-calorie diet.
Scientific Studies
According to the majority of studies about creatine, this supplement can help you preserve muscle mass when you are on a strict diet with a goal of losing fat.
It is proven that the weight gain during the first weeks of creatine supplementation is due to water retention, and in the long run, creatine can help you stick to your low-calorie diet and lose more fat, not muscle mass.
For more information about using creatine as a fat-burning supplement, click here for our more extended article.
Recommended Dosage
As the primary goal is to use creatine as an aid supplement in a weight-loss plan, avoid the so-called loading phase and start small, with the maintenance recommended dosage, no more than 30 gr per day.
Also, be aware that creatine and caffeine do not get along well.
Side Effects
Although creatine is a natural substance, created by amino-acids, long-term use is discouraged, as the effects of the intake of creatine for years are not yet fully acknowledged.
Other than that, though, creatine is generally safe to use with modesty.
In rare cases( mainly in excessive doses or extreme loading phases), some of the following side effects have been reported: anxiety, diarrhoea, fever, liver and kidney problems and nausea.
In a Nutshell
Modest use of creatine might prove to balance out a low-protein diet and give enough energy boost to keep yourself going.
9.Whey Protein Powder
What is it and What does it do?
Whey is a milk protein, often a byproduct in the cheese-making process, and it has numerous commercial uses.
As a protein powder, it is also known, like creatine, as a supplement for building muscles.
Likewise, with creatine, whey protein powder can indirectly help you lose weight without losing muscle mass.
Scientific Studies
There are many studies praising whey protein’s ability to reinforce muscle mass, while some others suggest also the supplement’s potential as an aid for fat loss, or as they stated “fat-free muscle mass”.
Whey protein powder also acts synergistically with creatine, for even better results.
Recommended Dosage
Whey is pure protein; hence the recommended dosage is a generous 25 -50 grams per day. It is also recommended to take the supplement after the work-outs.
Side Effects
Side effects are more or less the same as creatine.
Excessive doses or unnecessary loading of protein (especially if you are in a high-protein diet) can lead to kidney and liver problems, nausea etc.
And, of course, whey powder is not recommended for people with cheese and milk allergies.
In a Nutshell
Whey Protein Powder is great for anyone who wants to keep muscle mass intact, or even build it up, during a strict weight-loss diet.
It might not be for you if you are not very tolerant of milk and its products.
10. Omega-3 Fish Oil
What is it and What does it do?
Omega-3 is an essential fatty acid. It is called essential because the human body cannot construct if from other components, and we have to consume it through our food.
Adequate intake of omega-3 can contribute to a lower risk of developing cardiovascular disease, inflammation, depression, and it can even be used as a treatment for hyperactivity disorders.
Though it might sound peculiar, the intake of essential fatty acids can also help to burn fat. Fat against fat? Yes, because we are talking about unsaturated/healthy fats and saturated/unhealthy fats.
Scientific Studies
Various studies report omega-3 fatty acids can reduce your appetite and hunger, and one study, in particular, observed that intake of omega-3s supplement raised the levels of the fullness hormone in obese people.
Other studies focused on the omega-3’s property to increase metabolism, with surprisingly positive results.
Recommended Dosage
In the aforementioned studies, daily dosages of up to 3,000 mg of omega-3 fatty acids were used.
According to the European Food Safety Authority, the daily intake of 5,000 mg maximum is considered safe for most adults, even after long-term use.
Side Effects
Even though it is by far the safest supplement of our list, it is known that omega-3 fatty acids have blood-thinning effects.
Though incidents of excessive bleeding are rare, it is a side-effect you have to consider, especially if you are already in blood-thinning medication.
Moreover, some fish supplements contain vitamin A, which is toxic in large quantities.
In a Nutshell
Omega-3 fatty acids supplements can contribute to a healthy diet and can help you shred fat, especially if you don’t care to see results in a short period of time, but rather invest in a healthy lifestyle, with proper diet and exercise.
It is also the supplement with the fewest side effects of our list.
What to Avoid When Choosing a Fat Burning Supplement
And now a few tips to help you further in choosing a good Quality Fat Burning Supplement.
- In any case, avoid proprietary blends, as you are not provided with a full list of ingredients, just a mere “general blend” on the label, and you will not know what ingredients you are taking per dose.
- Be wary of claims for “magic formulas” and “results in a few weeks”. If something sounds too good to be true, it probably is.
- Make sure the main ingredient of the product is a substance that does not collide with your diet (if you follow a personalized diet) or medication. If in doubt, consult your doctor before buying the product
Ingredients with Potential Hazards
1. Yohimbine (Pausinystalia Yohimbe)
Many supplements contain Yohimbine extract as their main active compound against fat. Yohimbine extract is a natural ingredient, coming from the African Yohimbe, an evergreen tree.
Although there is a controversy among scientists about the yohimbine’s efficacy, they tend to agree that there are serious safety concerns about using this supplement.
Small doses of 20 to 40 mg have been reported to increase blood pressure slightly, whereas doses higher than 200 mg can cause multiple serious side effects.
2. Ephedra active compounds
Ephedra is a Chinese plant, which produces the following active substances: pseudoephedrine, ephedrine, norephedrine, and norpseudoephedrine.
In the 1990s, ephedrine was a popular ingredient in fat burning supplements, in combination with caffeine, and then the studies were showing evidence of moderate, short-term weight loss.
Yet, the side effects were many, including psychiatric symptoms, seizures and heart attacks, and that is why, after years of research, Ephedrine use was recently banned in the USA as a dietary supplement, and use in the UK is restricted.
3. Chromium
Chromium is used in supplements to increase lean mass tissue of active people, yet research results from numerous studies do not agree on the efficacy of chromium in that matter.
Additionally, laboratory test results show a great probability of chromium accumulation in the cells, which could cause serious chromosome damage.
Thus, until scientists come to an agreement regarding chromium, it is safer to choose supplements with little or no chromium at all.
What to Look for in a Good Quality Supplement
- A full list of the ingredients shown in the label
It’s better to know exactly what you are taking and be well-informed about the ingredients
- A trusted supplier or a highly respectable brand name
A brand name that spends years in building a good name wants to maintain it by choosing good quality ingredients.
- A fully dosed formula
As a Recap
Today, there is a lot of controversy over fat burning supplements.
There are those who think a fat burning supplement is a sure road to the hospital and others who can’t live without one.
The truth is somewhere in the middle. We cannot say that all fat burning supplements are safe, but there is a way to find a safe product for your needs.
So, please remember the following:
- Opt for natural products, check your lifestyle habits and make sure the recommended dosages are met. Consult your coach and your doctor.
- Search for a respectable brand name and make sure all ingredients are listed per dose (in case of capsules).
- Avoid ingredients you know that will not match you personally, and make a wise choice.