
You’ve seen the ads and heard the buzz. Fat burning supplements seem to be everywhere. But what are they, really?
If you’ve ever scanned the shelves and wondered what you’re actually buying (or putting in your body), you’re in the right place.
So, what are fat burning supplements? We’ll unpack what these supplements claim to do and take a closer look at the science behind them.
What Are fAt Burning Supplements?
Supplements can be a huge part of your weight loss journey. These are dietary products marketed to help aid with weight loss and fat reduction. Many are “all natural” but have real scientific outcomes behind them.
Specifically, ‘fat burner’ is a term used to describe nutritional supplements that claim to intensely increase fat metabolism and reduce appetite. They can also raise your basal metabolic rate (BMR) which means you burn MORE calories at rest!
Some of these supplements claim to work by “cleansing”, increasing bowel function to lose weight. Other compounds may enhance your mood or energy levels, so that you have more overall energy.
What’s the Science Behind These Fat-Burning Supplements?
In today’s fast-paced world, many of us are constantly looking for effective ways to shed those unwanted pounds.
Although balanced diet and exercise are the fundamental elements to success, supplements cannot only accelerate the process, but also improve overall health and wellness.
There is no “magic pill”. However, the right supplements will improve your weight loss experience. Many supplements proclaim fat burning promises.
The key is to look for supplements that have sound science behind them. Let’s explore the specific scientific evidence to obtain a clear understanding of potential benefits and risks.

Key Mechanisms:
Metabolism Boosting Ingredients

Metabolism boosters are the mainstay claim of fat burning supplements. Common ingredients in these supplements include caffeine, green tea extract, citrus blends, or cayenne pepper.
These ingredients are know to have thermogenic properties. In a nutshell, these raise basal metabolic rate (BMR) so you burn more calories at rest. The basis of this is a process called thermogenesis.
Thermogenesis is defined as process of heat production in the body, this in turn will increase metabolic resulting in increased calorie consumption. Using thermogenic supplements alone helps you lose weight without lifting a finger.
There are other ways to evoke thermogenesis in the human body. Examples of this include increased heat during an intense work out, you burn calories AFTER the workout due to the energy required to cool down.
The body’s process of keeping you warm in a cold environment promotes thermogenesis with shivering. There are also thermogenic foods you can incorporate into your diet to actually help you achieve a calorie deficit.
Some of these foods include most lean proteins, brown rice, quinoa, beans, green tea, and some spices such as cinnamon, turmeric, and ginseng.
Supplements work by inducing thermogenesis and fat oxidation in your body. some of these ingredients include:
- Caffeine– common stimulant that can increase metabolism and promote fat oxidation
- Green tea extract– contains catechins and caffeine, which may enhance fat metabolism and increase energy consumption
- L-Carnitine– an amino acid derivative that plays a role on fatty acid transportation and oxidation
- Yohimbine– compound derived from the bark of an evergreen tree, claimed to aid in fat loss, though it may have side effects
- Capsaicin– found in chili peppers, it may increase metabolism and fat oxidation
- Synephrine– compound found in bitter oranges, believed to stimulate fat breakdown
- Soluble fiber– helps control appetite and may reduce fat absorption from food
Appetite Suppressants

Some fat-burning supplements also claim to reduce appetite and cravings, making it easier to stick to a calorie-restricted diet.
Ingredients to look for are things like glucomannan, Garcinia cambogia, or 5-HTP, which are believed to have appetite-suppressing effects.
Glucomannan is a natural fiber extracted from the root of the konjac plant. It works by expanding in the stomach, creating a feeling of fullness thereby reducing appetite.
Clinical data suggests glucomannan can lead to modest weight loss when combined with a calorie-restricted diet.
Garcinia cambogia, a tropical fruit, contains a compound called hydroxycitric acid (HCA) that is believed to suppress appetite and inhibit fat production.
5-HTP inhibits appetite by stimulating serotonin which decreases hunger.
There are some side effects and important drug interactions, so only take 5-HTP with direction of a health care provider, especially if you are on antidepressants, psychiatric medications, or pain medications.
Fat-Burning Mechanisms-Fat Oxidation

Supplements labeled as “fat-burning” allege to enhance the breakdown of fat cells and promote fat oxidation.
Commonly seen ingredients in this type of supplement include L- carnitine, conjugated linoleic acid (CLA), or forskolin, which claim to have fat-burning properties.
L- carnitine is an amino acid that helps turn fat into energy at the mitochondrial level. It is believed it helps with weight loss by moving fatty acids in to the cell to be burned for energy.
Studies suggest that the mechanism of increased fat oxidation can improve weight loss with proper use.
It has other potential health benefits including improved brain functions, reduce blood pressure, improve overall exercise performance, reduce blood sugar, and improve depressive symptoms.
*Again, use should be monitored by your health care provider or a registered dietitian.
CLA supplements are made from the linoleic acid found in safflower oil. It is believed that it increases fat burning, build muscle, and possible appetite suppression.
Forskolin claims to work by freeing fatty acids to be burned as fuel. It can also increase testosterone in men which is linked to leaner weight.
Fat Burner Side Effects
- Mood Changes: Anxiety, agitation, and possible mood swings.
- Heart Risks: Increased blood pressure, rapid heartbeat, and potential cardiovascular issues.
- Sleep Problems: Insomnia due to stimulants like caffeine.
- Digestive Issues: Nausea, diarrhea, constipation, vomiting, and stomach cramps.
- Liver and Kidney Damage: Linked to certain ingredients like usnic acid or yohimbe.
- More Effects: Jitters, headaches, dehydration, and allergic reactions.
Source 1 – HK Connect
Source 2 – Prevention
Source 3 – WebMD
*Remember, always consult a medical professional before use*
Bottom Line: CALORIES IN < CALORIES OUT
Weight loss is a complex process. It is a marathon, not a sprint and requires positive lifestyle changes.
A balanced diet, regular exercise, positive lifestyle modifications, proper sleep, and a rejuvenated mindset are an integral part of any successful weight loss program.
Remember, before considering fat-burning supplements, it’s important to consult with a healthcare professional or a registered dietitian to manage your specific goals.

FAQs
What are fat-burning supplements?
Fat-burning supplements are products containing ingredients designed to boost metabolism, increase energy, and promote fat loss. They often include substances like caffeine, green tea extract, and L-carnitine.
How do these supplements work?
These supplements work by raising metabolic rate, suppressing appetite, or enhancing fat oxidation during exercise. Each product can affect the body differently, depending on its ingredients.
Are fat-burning supplements safe?
Most supplements are safe when used as directed. However, potential side effects such as increased heart rate or anxiety may occur, especially for those sensitive to caffeine. Check with a healthcare provider before starting any new supplement.
Do they require a prescription?
Fat-burning supplements are usually available over-the-counter and don’t require a prescription. However, it’s wise to consult a healthcare professional before starting any new supplement, especially if you have health conditions or are taking medications.
Can they replace diet and exercise?
No, these supplements shouldn’t replace a healthy diet and regular exercise. They’re meant to complement a balanced lifestyle, not substitute for it.
Who should avoid them?
Pregnant or breastfeeding women, individuals with heart conditions, or those sensitive to stimulants should avoid these supplements unless advised by a healthcare provider.
How long does it take to see results?
Results can vary based on diet, exercise, and individual metabolism. Some may see changes in a few weeks, while others might take longer.
Are there natural alternatives?
Yes, natural alternatives like drinking green tea, eating spicy foods, or engaging in regular exercise can also help boost metabolism and support fat loss.
Can they interact with medications?
Yes, certain supplements can interact with medications. Always check with a healthcare provider before combining them with prescription drugs.
What’s the best way to choose a supplement?
Research ingredients and read reviews. Consider consulting a healthcare professional to choose a supplement that’s safe and effective for your needs.