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May 25, 2023
Losing weight is hard. And it seems like the older we get, the more difficult it is. Even if you follow a clean diet and consistently exercise, it can be challenging to lose fat or prevent weight gain.
This is where a fat burner comes in handy, as it's a supplement designed to optimize your weight-loss efforts and burn stubborn fat. A wide range of products can aid in fat loss, including vitamins, minerals, herbs, or a combination of these ingredients.
Now combine these with a healthy lifestyle that includes nutritious foods and regular exercise, and you've found the perfect equation to solve your weight-loss problems.
We're about to discuss the different fat-burning supplements to support weight loss, including our hand-picked favorites.
Table of Contents:
Fat-burning supplements can contain vitamins, minerals, or herbs, or a combination of them. But with such a large variety of products on the market, finding the perfect fat burner can be challenging.
In addition, to make things more complicated, there are other types of designer fat loss supplements, although many of these should be avoided for potentially banned or dangerous ingredients.
So, which are the best supplements to burn fat? You'll want to stick with natural, research-backed ingredients, many of which we're about to discuss!
A great place to start our discussion of the best fat burning supplements is by examining which vitamins, minerals, herbs play the most significant role in weight loss.
And with no further ado, here they are!
One of the best vitamins to boost metabolism and support fat loss is B vitamins, a collection of eight vitamins that are crucial for a healthy metabolism. The primary purpose of B vitamins is to help break down and release energy from protein, carbohydrates, and fats. The three best B vitamins for fat loss include niacin (vitamin B-3), pyridoxine (B-6), and folate (B-9).
These vitamins are essential for your metabolism to function correctly and for energy production. Most supplements contain a B-Vitamin complex that includes all eight vitamins, which also help support heart and brain health and improve circulation.
One study using rats tested the effect a B vitamin supplementation has on body weight. They found that B vitamins can aid in weight loss by improving energy metabolism-related enzyme activity. In other words, B vitamins help burn fat by improving the breakdown of food for energy1.
Extremely high doses of B complex can have minor side effects, including headache, nausea, fatigue, flushing of the skin, and a tingling sensation in the hands or feet. As long as you follow the instructions for dosage, it is generally considered safe.
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Most people associate Vitamin D with the sun and healthy bones, but it also plays a vital role in the immune system and helps with fat loss. While scientists have not been able to find the exact link between vitamin D and fat, there is a connection.
Several studies have shown that obesity can significantly increase the risk of vitamin D deficiency. Vitamin D is often used to target stubborn belly fat. A study from 2011 investigated the effect taking a vitamin D and calcium supplement had on belly fat compared to a placebo group.
The researchers found significant weight loss compared to the placebo group after supplementing with vitamin D and calcium2.
This study suggests that vitamin D could be one of the best supplements to lose belly fat. If you would like a more comprehensive breakdown of Vitamin D along with some great product recommendations, check out our article on the 13 Best Vitamin D Supplements.
It's important to note that while Vitamin D is packed with benefits, it is fat-soluble, meaning it's possible to take too much. Potential side effects include nausea, vomiting, poor appetite, constipation, weakness, confusion, heart rhythm problems, and kidney stones or kidney damage.
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Magnesium is one of the best minerals you can take, as it has a wide range of benefits, including maintaining glucose levels, increasing testosterone levels, regulating blood pressure, and helping the nervous system function at its best. Regarding weight loss, magnesium is essential for energy production and managing blood sugar levels.
A study from 2018 analyzed the effect that magnesium supplementation has on body mass index (BMI), waist circumference, and serum glucose levels in Mexican adults. The results found that magnesium supplementation decreased body mass index, waist circumference, and serum glucose3.
These results, combined with the positive effects on testosterone, make magnesium one of the best supplements for muscle gain and fat loss.
Magnesium can be found in leafy green vegetables such as spinach and kale, but it's beneficial to supplement with a dosage of around 300 mg daily. You can find some great options in our article on the 7 Best Magnesium Supplements.
Like most vitamins and minerals, taking too much can have adverse side effects, including upset stomach, nausea, and diarrhea.
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One of the best minerals to help with weight loss is iron, which helps carry oxygen to the muscles and all other cells to function correctly. In addition to delivering oxygen, it also helps support muscle growth, maintain connective tissue, and deliver nutrients to muscles, which in turn helps them to burn fat more efficiently.
Low iron levels can lead to several side effects, including low energy, fatigue, and weakness, making it difficult to exercise. Studies have shown that obesity causes iron deficiencies and obesity-associated inflammation4.
Some foods that contain high amounts of iron include lean meats like chicken and beef, shellfish, leafy green vegetables like spinach, legumes (lentils and beans), and whole grains such as oatmeal and quinoa. You can also ensure you're getting enough iron by supplementing with one of these 7 Best Iron Supplements.
The body absorbs iron from meat better than a plant-based source, but supplementing with 8 to 18 mg daily is beneficial. Try taking your iron with a meal, specifically a meal containing dietary fiber, to avoid possible constipation from the iron. Other possible side effects include stomach cramps, nausea, or diarrhea.
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Chromium Picolinate is an essential mineral that plays a significant role in maintaining healthy glucose metabolism and insulin sensitivity. Chromium increases insulin, which is responsible for converting food into energy.
While several studies show the positive effects of chromium picolinate on insulin and blood sugar levels, there needs to be more conclusive research on weight loss.
One study used healthy, overweight women with carbohydrate cravings as test subjects for eight weeks. They found that supplementing with 1,000 mg of chromium picolinate daily reduced food intake, hunger levels, and fat cravings5.
Despite the lack of conclusive evidence, several top fat burner supplements contain chromium picolinate. Side effects are rare, with some potentially experiencing stomach pain, itching, loss of appetite, and jaundice.
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Some people may not consider a green tea extract a herb, but since it comes from a plant, we're counting it as one. Green tea extract has been used for thousands of years for its health benefits, including increased energy, increased fat oxidation, and preventing fat production.
Green tea extract contains caffeine and potent antioxidants called catechins, which include epigallocatechin gallate (EGCG). EGCGs can increase metabolism and fat burning in the body. Additionally, it can help reduce the amount of fat you absorb from food by preventing the absorption of lipids in the intestines.
We love green tea so much that we even featured it in our round-up of the 12 Best Natural Fat Burners.
A study conducted at Penn State using rats found a significant effect after 16 weeks of exercise and green tea extract supplementation. The average body mass dropped by 27.1%, while the abdominal fat mass dropped by 36.6%. There was also a 65% reduction in plasma insulin levels and a 17% drop in fasting blood glucose levels6.
While humans may not experience as drastic results as the rats, there is undeniably a connection. The American Journal of Clinical Nutrition published a study on the effects of catechin- and caffeine-rich teas (such as green tea) on body weight and energy levels.
They found these teas can produce a thermogenic effect that increases fat oxidation and energy expenditure. The polyphenols found in tea also can counteract the decrease in metabolic rate typically during weight loss, which is especially important for weight maintenance after fat loss7.
You can learn more about this in our article: Is Green Tea Good For Weight Loss? Spoiler Alert: It Is!
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Cayenne pepper, which is usually sold in the patented version called Capsimax, is one of the best thermogenic fat burners as it can boost metabolism, burn fat, and help suppress your appetite.
One study showed that taking 100 mg of Capsimax increased the participants' resting energy expenditure by an average of over 8%, 130 Kcal per day8. By increasing its metabolic rate, your body can convert food into energy faster rather than store it as fat.
Capsimax also helps mobilize free fatty acids, which are the body's fat storage, releasing them to produce energy and endurance. A study found that participants who used Capsimax had more free fatty acids in their blood, which shows that it attacks fat cells.
Lastly, cayenne pepper can curb appetite and reduce cravings, which will further lead to weight loss. A study from 2014 found that taking red pepper with each meal resulted in increased satiety and fullness, as well as fewer cravings. This helps prevent overeating as well, all of which are beneficial in losing weight9.
This extract is derived from spicy ingredients which can lead to side effects such as gastrointestinal irritation, mouth or throat irritation, indigestion, gas, and diarrhea. They can also contribute to ulcers and other stomach conditions in severe cases.
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Now that we have shown you the best vitamins, minerals, and herbs that help burn fat, we have to mention a product that combines all of those into one weight-loss supplement. We're talking about fat burners!
Fat burners are dietary supplements that combine the best of vitamins, minerals, and herbs, creating a product that boosts your fat loss. In general, fat burner supplements increase lipolysis and thermogenesis within your body or stimulate your nervous system.
In addition, most fat burners contain ingredients that can suppress your appetite or rev up your metabolism (like the cayenne pepper we just discussed).
We've covered the best types of supplements to support fat burning, so now let's get into the best of the best. Here's our research-backed favorites worth spending money on.
When choosing which products are the best, we look for a few critical pieces of information below:
The best overall natural fat burner supplement is a combination of some of the best vitamins, minerals, and herbs we listed above. PhenQ was created by a UK-based company Wolfson Brands Ltd., that uses 100% all-natural ingredients backed by science.
The ingredients in these weight loss supplements include Capsimax powder (aka, cayenne pepper), chromium picolinate, caffeine anhydrous, nopal cactus fiber, L-carnitine fumarate, calcium carbonate, and the patented formula called a-Lacys Reset. The combination of these ingredients works to promote fat burning, reduce fat accumulation and food cravings, boost energy, and help balance mood.
Each bottle contains sixty weight loss pills, which is a one-month supply. These supplements for weight loss can be used long-term since they include all-natural ingredients, which also makes them vegan-friendly. PhenQ is produced in an FDA-approved facility.
While the downside is that you must order directly from the manufacturer, they do offer free shipping and a 60-day full money-back guarantee.
Thorne Basic B Complex is the best vitamin B complex supplement on the market. With a long list of impressive qualifications, including being the number one recommended brand by healthcare practitioners and the official collaborator with the Mayo Clinic, Thorne is a well-known supplement manufacturer that focuses on using high-quality, scientifically-proven ingredients.
They have sponsored over 100 sports teams, 10,000 professional athletes, and several United States Olympic teams. Their products are also NSF-certified, which means they are approved by athletes who face testing for banned substances.
This product contains all eight of the B vitamins, plus the addition of choline, which acts very similarly to the B vitamins. The B vitamins are in the active form, which makes it easier for the body to absorb them.
The benefits include promoting cellular energy production, nervous system support, promoting the conversion of carbohydrates into energy, the metabolism of fats and proteins, and promoting healthy red blood cell formation.
Each bottle comes with 60 capsules with a recommended dose of one to three capsules daily. The product is gluten-free and produced in a cGMP-certified facility.
Nature Made is a well-known supplement manufacturer that has been producing high-quality products at affordable prices for over 50 years. And Nature Made D3 2000 IU (50 mcg) product is the best in its class and comes with multiple health benefits.
It uses Vitamin D3, which is the best form to take for health benefits. Each serving contains 2,000 IU (50 mcg), which is equal to 250% daily recommended dose.
The product was United States Pharmacopeia (USP) verified, which means it was third-party tested for ingredients, potency, and manufacturing. The soft gels, which are made from gelatin, glycerin, and soybean oil, are gluten-free and contain no artificial colors or flavors.
They are not suitable for vegans or vegetarians due to the gelatin. However, Nature Made also offers a vegetarian-friendly tablet option.
The best magnesium product on the market is Nature Made Extra Strength Magnesium Oxide. Nature Made is a very common supplement manufacturer with over 50 years of expertise.
This product contains extra-strength magnesium oxide to support nerve health, heart health, and bone health, all while simultaneously boosting testosterone levels. Each bottle contains 60 softgels, enough for a two-month supply.
The once-daily serving contains 400 mg of magnesium oxide, which contains ten calories. The product is gluten-free and contains no artificial preservatives, artificial flavors, or dyes. It is produced in the United States in a cGMP-certified facility.
Thorne Iron Bisglycinate is the best iron supplement on the market, containing 139% of the daily recommended dose of iron bisglycinate, which is the most easily absorbed form. Studies have shown that this form of iron is less likely to cause digestive problems than other types of iron, including the most commonly used ferrous sulfate.
This product is so good that it is actually recommended by doctors for the treatment of anemia.
There are no additives, fillers, or artificial preservatives. It is gluten-free but, unfortunately, not suitable for vegans. Like all of Thornes’ products, it is NSF-certified for sport, which means it does not contain any banned substances and is safe for athletes.
Thorne Chromium Picolinate is another top product made by Thorne. Just like all other products made by Thorne, Chromium Picolinate is derived from high-quality, sustainably-sourced ingredients.
Thorne products go through four rounds of testing to ensure quality and to check for contaminants or fillers.
The bottle comes with 60 capsules, each containing 500 mg of chromium picolinate, which is equal to 1,429% of the daily recommended dose. The product is gluten-, soy-, and dairy-free, and it is NSF-certified for sport.
With almost three thousand reviews positive reviews, Nature’s Bounty Green Tea is an awesome addition to your supplement line up if fat-burning and weight loss are goals of yours.
Two capsules, twice daily, will deliver you a powerful dose of flavonoids, phytochemicals responsible for antioxidants and other health-boosting effects, in addition to EGCG, which are often credited for green tea's health benefits, one of which is weight loss.
The bottle contains 100 capsules, containing 630mg of green tea extract per serving.
This supplement contains everything we love about green tea, including many antioxidant properties and EGCG. Plus, Nature's Bounty uses high quality ingredients and its products are manufactured in facilities that meet FDA’s current Good Manufacturing Practices.
Containing no added fillers or chemicals, Dr. Christopher's Cayenne Extract delivers 40,000 H.U. (heating units) per dropperful and comes in a base of 50% pure grain alcohol and distilled water.
For best results, take 1 dropperful of the cayenne pepper in a cup of hot water, ideally an hour before or after meals so you don't interfere with digestion. When you're just starting out, smart with a smaller amount, working your way up to a full dropper per serving.
A recommendation from several product reviewers is to add the extract to your coffee for an added (and flavorful) kick.
Fat burners are dietary supplements that are designed to promote weight loss, often containing a variety of ingredients (many of which we just got done discussing!) that target fat loss in different ways.
Regardless of the method or mechanism, the main goal of a fat-burning weight loss pill is to burn or prevent excess body fat.
Unfortunately, fat burners are not miracle pills, and they will not make your fat cells disappear. These supplements help burn fat through various methods, such as increasing metabolism, resulting in more calories burned.
Other fat burners suppress your appetite, preventing you from overeating and therefore consuming fewer calories. There are also fat burners that reduce the amount of fat your gut absorbs.
Another mechanism in which fat burners work is by increasing fat oxidation during exercise, meaning your body uses stored fat as a fuel source for energy. Whether it's through burning more calories or inhibiting hunger to reduce calorie intake, the end goal is to burn fat or manage your weight.
We discuss this in more detail in our article: Do Fat Burners Work?
While the most obvious benefit of taking a fat-burning supplement is weight loss, they provide a multitude of perks. These include:
One of the top ways that fat burners work is by increasing your basal metabolic rate, which is the amount of calories the body burns at rest.
Increasing your metabolism means your body can digest food and use it for energy faster, resulting in more energy and less fat stored. Lean muscle mass helps to increase BMR as well.
Another benefit of fat burners is that they suppress your appetite and food cravings.
Most fat burners include some ingredient that helps reduce hunger and make you feel full longer, which makes it much easier to follow a calorie-deficit diet, like this meal plan for weight loss.
Perhaps the most desirable benefit of fat burners is fat oxidation, which is when the body burns fat for energy. This is why the keto diet is so popular, as it burns fat for energy.
This also helps your endurance when exercising because the body needs fat oxidation to produce sufficient energy to work out longer.
Fat burners can help improve energy and endurance. Several fat burners contain stimulants such as caffeine due to their weight-loss and appetite-suppressing qualities.
These also provide a major boost in energy, which is especially beneficial when dieting because your energy levels tend to be lower than normal.
Just like any supplement, there are drawbacks to fat burners. Some of these include:
Left with any lingering fat burner supplement questions? We're about to answer them!
There are different opinions on targeted like belly fat loss, but Vitamin D has been found to be effective at targeting belly fat. Genetics also plays a major role in the distribution of fat, which is why maintaining a routine that includes diet and exercise is so important.
The best natural supplement for weight loss is called PhenQ. It features all-natural ingredients that are backed by science, including cayenne pepper extract, caffeine, and chromium picolinate.
Some of the top qualities include all-natural ingredients, third-party testing, made in the United States, and possibly a money-back guarantee.
The amount of body weight lost depends significantly on the diet and exercise program, but fat burners can start working as fast as one week.
Depending on how overweight you are, losing 20 pounds in a month could potentially be dangerous, as the body would have to be severely depleted. A more realistic and healthy goal would be 1-2 pounds a week or up to 10 pounds in a month. In combination with a fat burner, you need to create a caloric deficit through a balanced diet, healthy lifestyle, and regular exercise for rapid fat loss.
Some of the supplements that help burn body fat include protein powder, caffeine, green tea extract, cayenne pepper extract, and a multivitamin that includes Vitamin D and B complex.
As you can see, there is a wide range of products that can help with fat loss. Whether you choose to use individual products or combine them by taking one fat burner supplement, you will see best results by accompanying a fat burning pill with a healthy diet and consistent exercise program.
Fat-burning supplements are not the only solution, but they can certainly be a great tool to aid in fat loss and boost energy. And when it comes to weight loss, every bit helps!
Ready for a fat burner that contains top-quality weight-loss ingredients? Our PhenQ Review will provide you with everything you need to know (and then some) about this highly-rated product.
And for those looking for more great product recommendations, check out our articles on the Best Fat Burners For Men and the Best Fat Burners For Women! Avoiding stimulants? We've also got you covered with these Best Non-Stimulant Fat Burners.
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