Fat-burning supplements: do they work? Raúl San Félix, sports nutritionist at INDYA, explains in this post. The supplement market has grown exponentially in recent years. Fat-burning supplements have attracted particular attention, but do they really work?
Before continuing, it is important to understand the difference between losing fat and burning or oxidising it.
- Fat loss can only be achieved through a calorie deficit. The best approach is always a nutrition plan adapted to your needs.
- Fat “burning” or oxidation, however, refers to using fatty acids as fuel for energy. Without that calorie deficit, this does not translate into fat loss.
What Are Fat-Burning Supplements?
Fat-burning supplements are compounds that, alongside a calorie deficit, can increase fat loss by a small percentage through different pathways:
- Reducing appetite.
- Increasing total calorie expenditure.
- Increasing fat oxidation, meaning its use as fuel to obtain energy.
A compound can sometimes act through several pathways, as we explain below.
Which Supplements Can You Take to Burn Fat?
There are many supplements promising fat loss, but very few have scientific evidence behind them. Here we explain which ones do and how to use them, provided the foundation is in place: a calorie deficit.
The first is caffeine, one of the most studied compounds in sport, alongside creatine.
A 2019 meta-analysis suggests that consuming caffeine may contribute to fat loss, whether taken as a supplement or through caffeinated drinks.
Caffeine
Caffeine is a sympathomimetic substance. What does this mean? It stimulates the sympathetic nervous system, part of the autonomic nervous system, which regulates functions such as heart rate and blood pressure.
This substance acts by:
- Increasing energy expenditure.
- Increasing fat oxidation, facilitating the release of fatty acids from adipocytes so they can be used for energy.
Suggested intake protocols use doses of 3-6mg/kg, ideally 30-60 min before exercise. Scientific literature shows some variation in doses and individual tolerance, so smaller doses may be sufficient for some people.
EGCG or Epigallocatechin Gallate
The next supplement with scientific evidence is EGCG or epigallocatechin gallate. It is one of the most important catechins in green tea. It acts synergistically with caffeine, also present in this drink, although in smaller amounts than in coffee.
Caffeine increases catecholamines (adrenaline and noradrenaline), while EGCG inhibits one of the enzymes that breaks down these hormones, prolonging caffeine’s effect.
Evidence suggests that doses of 400-500mg/day of EGCG are effective for most people. However, this supplement is usually sold as green tea extract, so check the percentage of EGCG it contains.
P-Synephrine
Third is p-synephrine, the main active compound in bitter orange peel. It does not increase energy expenditure, but stimulates fat oxidation during exercise, which, alongside a calorie deficit, may further support fat loss.
The recommended dose is 10mg/kg/day, which can be divided into several servings, although some studies show results with moderate doses around 3mg/kg. It also acts synergistically with caffeine.
Phenylcapsaicin
Finally, there is phenylcapsaicin, an emerging supplement we have already discussed at INDYA, so we will skip the explanations. Its benefits include increasing the use of fatty acids for energy, like the supplements above.
The intake protocol would ideally be 2.5mg 30-45min before training, allowing you to benefit from its performance effects as well as increased fatty acid oxidation.
Do Fat-Burning Supplements Work?
Most supplements promising fat loss lack scientific support, including chromium picolinate, carnitine and spirulina. Those mentioned above are among the few to have demonstrated effectiveness when used in the right context.
The term “fat-burning supplement” is very ambiguous, encompassing many compounds, often without scientific evidence, which should be ruled out.
Those discussed above currently have the strongest scientific support, provided the foundations of the pyramid are met: a calorie deficit, appropriate training and adequate rest. Fat-burning supplements are the icing on the cake.
Can a Fat Burner Be Harmful?
In principle, the safety of these supplements should not be a concern in healthy people when recommended doses are respected. People with certain heart conditions should consult a doctor.
When Should You Take Fat Burners?
As mentioned, fat burners are the icing on the cake and suit very specific contexts, particularly sporting ones.
Make sure you have optimised every other tool before turning to these supplements. There is little point taking any of them while sleeping 5h a night.
