There are many fat loss supplements on the market. Some of them work but others don’t give the wanted effect. Here we will present you 5 fat loss supplements that work and supported by science.
Lots of fat-loss supplements promise quick weight-loss results – skinny teas and coffees, carb-blockers, fat-blockers – but many of them only work in the short-term or act as laxatives, which is not healthy.
With so many weight-loss and fat loss boosting supplements out there, is there any proof that any work?
Anything that looks too good to be true or claims amazing results such as ‘lose a stone in a week by taking this pill’ should be steered clear of.
And while there is no such thing as miracle fat loss and a healthy diet and adequate exercise is an essential part of a healthy lifestyle, there are some supplements that can help make your weight loss journey that little bit easier.
Fat Loss Supplements
Coleus forskohlii is a herb that is used to treat certain diseases in the gastrointestinal, cardiovascular and central nervous system. However, the plant is now used as a fat burner because of its forskolin content.
Forskolin, an active ingredient of Coleus forskohlii, enhances cellular levels of a certain molecule known as cyclic adenosine monophosphate (cAMP). The increase in the cAMP levels has shown to affect the increased rate of weight loss.
One study where 23 females supplemented on forskolin twice a day for 12 weeks showed that the component didn’t induce weight loss but rather helped in mitigating weight gain.
In another study, 30 men who are overweight and obese were divided into two groups where the first group is assigned to take 250 mg of Coleus forskohlii extract twice per day for 12 weeks and the other 15 took the same amount of placebo.
It was found that the group of men who took forskolin supplements significantly lost more fat, though their total body weight remained the same.
Therefore, supplementation with forskolin may not induce weight loss, however, it appears to prevent weight gain in women and improve body composition in men.
A 250 mg of Coleus forskohlii supplement containing 10 percent of forskolin twice a day or a daily dose of 500 mg is recommended to burn those unwanted fats.
If you are someone who blames your slow metabolism on your weight-loss efforts then you’ll want to keep reading…
A type of orange, bitter orange contains a compound called synephrine, that may be effective in reducing appetite – and you don’t need me to tell you how this can lead to weight loss.
Bitter orange is a tree native to Asia, with bitter orange oil being made from the peel and the flower.
The compound is believed to stimulate thermogenesis which can encourage weight loss by increasing your basal metabolic rate BMR (that’s how many calories you burn at rest), stimulate fat breakdown and suppress your appetite.
Bitter orange supplements containing synephrine are marketed to promote weight loss by reducing appetite and are available to buy over the counter and online. Try synephrine from Naturetition Supplements.
Suggested Dosage: Take 1 capsule up to 3 times a day.
In a double-blinded, randomized placebo-controlled study, results found that the oral administration of 50 mg of synephrine increased the resting metabolic rate with no effect on heart rate or blood pressure in humans.
Because bitter orange (synephrine) has been combined with other compounds such as caffeine in weight loss supplements and studies, it is difficult to interpret its effectiveness, therefore it is not possible to say that thermogenic and weight loss effects are the direct result of synephrine.
Before deciding to take bitter orange (synephrine), talk to your doctor if you take any medications as it can interact with many other drugs and can raise blood pressure.
Often sold in capsules, yohimbine is a fat burner that is recommended to be taken in 0.2 mg per kilogram of body weight to successfully cut fat without harming heart health.
One study observed 20 obese females who were asked to eat a diet composed of 1,000 calories for three weeks. Half of the participants received 5 mg of yohimbine supplements, while the other half were given a placebo and they will have to take them four times daily.
The group of women who took 5 mg of yohimbine remarkably lost more weight by nearly eight pounds compared to those who took placebo who only lost five pounds.
Twenty soccer athletes also participated in a study analyzing the effects of yohimbine. Some of them were assigned to take 20 mg of the supplement twice a day for 21 days, while some were provided a placebo.
Results showed that the individuals who took yohimbine had 1.8 percent less of body fat than those who took a placebo.
Suggested dosage: Take one capsule once a day on an empty stomach. Individuals with high body weight (over 100kg) can increase the daily dose to two capsules. The product should not be taken with food, due to the negative interaction with insulin.
Next up are B vitamins – it turns out they are pretty important for weight loss. Almost every one of them (B1, B2, B3, B5, B6, B7, B9, B12) is essential for a fully functioning metabolism.
The main function of B vitamins is to help your body metabolize carbohydrates, proteins, and fats. A healthy metabolism ensures that the body uses these nutrients for energy rather than storing them as fat.
In other words, low levels of one or more of these B vitamins will mean your metabolism won’t be functioning at its best which will make losing weight even harder.
For example, vitamin B1 helps the body cells convert carbohydrates into energy. Vitamin B1, also known as thiamin, also plays an important role in helping to normalize appetite and an association has been found between the deficiency of some of B vitamins and obesity.
A 2015 study looking into thiamin deficiency in people with obesity found that 15.5 to 29 percent of those who were seeking bariatric weight-loss surgery were deficient in vitamin B1.
B vitamins can be found in a range of different foods, such as beans, lentils, milk, eggs, lean meat, whole grains, potatoes, and bananas.
Vitamin B12, on the other hand, is essential for the metabolism of proteins and fats. However, it isn’t found in any plant produce, meaning those who follow a vegan diet will struggle to get enough vitamin B12 and should look at taking a dietary supplement.
Dietary supplements containing all eight B vitamins are known as B-complex vitamins. They can easily be found in stores or online.
Try to stay with your RDA recommended by FDA. It’s worth to look for supplements containing active forms of B vitamins, which doesn’t need to be additionally metabolized by our organism.
Why it matters? Because the additional metabolic processes on inactive forms of vitamins result in losses, which can reach even over 90% of the initial dose. Such a product is, for example, B Complex from Great Lakes Nutrition.
Suggested dosage: Take 1 capsule with or without food or as directed by your healthcare professional. Do not take within 5 hours of bedtime as it may interfere with sleep.
Capsaicin (Chilli peppers)
You may not have heard the name, but you’ll know the taste. Capsaicin is the compound found in chili peppers that makes your mouth feel hot and spicy – and leaves you glugging water like it’s going out of fashion.
Interestingly, researchers and studies have found that capsaicin is a thermogenic chemical, which means it may help speed up your metabolism, reduce fat tissue and even decrease your appetite.
Although more research is needed to fully understand the process, capsaicin appears to stimulate a receptor in the body known as TRPV1, this increases your body heat quickly.
That’s why when you eat a spicy pepper, it causes your body’s temperature to rise, and when your body temperature rises, your body will then go into a cooldown mode. This is what causes your body to burn more calories.
The evidence is plentiful with many studies finding that capsaicin does indeed burn calories at a faster rate and therefore burns fat.
A 2014 study on fifteen subjects (seven women and eight men) showed that the people who consumed red pepper with every meal felt fuller for longer and experienced fewer cravings.
This suggests that adding capsaicin (chili peppers) to your diet can suppress your appetite and therefore lead to a decrease in calories eaten and an increase in weight loss.
Another study found that women who ate fresh chili pepper raised their metabolic rate for up to 30 minutes after eating.
Your metabolic rate affects the speed at which your body converts the food you eat into energy. If you have a faster metabolism, your body is more likely to convert these nutrients into energy rather than store them as fat.
If eating spicy peppers isn’t your thing, capsaicin can also be taken as a supplement and has shown promising results on weight loss and body composition.
Suggested dosage: Take 1 capsule daily preferably with a meal, or as recommended by a nutritionally-informed physician.
Research has also suggested, that capsaicin intake may reduce waist-to-hip measurement ratio. 77 healthy male and female volunteers were randomly assigned to ingest either a low-dose of capsaicin (2 mg), high-dose capsaicin (4 mg) from Capsimax or a placebo for 12 weeks.
The study found that capsaicin intake at 2mg per day lowered their waist-to-hip ratio at six weeks compared to those who ingested the high-dose capsaicin intake or the placebo.
Capsaicin is generally considered safe when consumed in moderation as a food, capsaicin supplements are fine too but may cause side effects such as stomach irritation, bloating and heartburn.
Capsaicin supplements may also interact with certain medications and supplements, s again be sure to check with your doctor first.
Supplements to avoid:
As mentioned in the beginning, any supplement that is offering a miracle weight-loss solution probably shouldn’t be trusted.
Some substances can be illegal or just downright dangerous so you must avoid these. Dangerous and illegal substances include DNP, clenbuterol, geranium, ephedrine. Check out the official WADA list of prohibited substances for more.
And remember, always check with your doctor before taking any new supplements or medications.
Conclusion: You can try these fat loss supplements but first consult with your doctor and be aware of how you are using them to get the maximum effect.