All You Need To Know About Thermogenic Supplements

Around 60% of Americans express a desire to shed weight and improve their well-being, prompting them to consider supplements as a potential solution. Among the array of weight loss products available, thermogenic supplements, also known as fat burners, are a popular choice.

Here is a breakdown of what you should understand about fat burner supplements.

What Are Thermogenic Supplements?

These supplements typically consist of various ingredients aimed at enhancing natural fat burning and metabolism while potentially reducing fat absorption in the gut.

The term “thermogenic” signifies heat-producing. When your body burns calories, it generates heat. Therefore, a supplement that boosts your metabolism or fat-burning capabilities is referred to as thermogenic.

These supplements may contain a single ingredient or a combination of multiple ingredients.

Types Of Fat-Burning Supplements

Certain supplements that fall under the category of fat burners are:

• Caffeine – A stimulant found in many plants that can elevate adrenaline levels, prompting fat cells to release fatty acids into the bloodstream for energy use. Caffeine can boost metabolism, reduce appetite, and potentially burn an extra 15 calories per day with a 150 mg dose.
• EGCG – A compound in green tea known for its thermogenic effects, working in conjunction with caffeine to increase fat burning by 16% for up to 24 hours. EGCG offers various health benefits besides fat burning.
• Capsaicin – The molecule responsible for the spiciness of chili peppers, capsaicin stimulates adrenaline release, speeding up metabolism to burn more fat and calories while potentially reducing appetite.
• Garcinia cambogia – An extract from a tropical fruit that contains hydroxycitric acid (HCA), which can inhibit the enzyme ATP citrate lyase involved in fat formation.
• Yohimbine – Derived from the bark of an African tree, yohimbine can enhance the activity of hormones like adrenaline, noradrenaline, and dopamine, potentially aiding in fat metabolism.
• Bitter Orange – Bitter orange includes synephrine, a natural stimulant similar in structure to ephedrine, which may increase calorie burning and metabolism, assisting in gradual weight loss.

Often, thermogenic blends incorporating multiple ingredients are preferred over single-ingredient supplements.

Safety

It’s crucial to exercise caution when using thermogenic supplements since, like other supplements, they are not closely regulated and may pose risks and side effects.

Commonly reported side effects of fat-burning thermogenic supplements include nausea, abdominal pain, headache, and constipation. These supplements may also mildly elevate blood pressure.

Consuming 400 mg or more of caffeine in a supplement can lead to side effects such as anxiety, dizziness, heart palpitations, and headaches.

In severe cases, high doses of thermogenic supplements have been linked to effects like intestinal inflammation, liver damage, and even liver failure.

Although the FDA does not pre-approve supplements in the U.S., they can intervene if a product is deemed unsafe or if false claims are made about its efficacy.

Manufacturers are accountable for the safety of their products, ensuring accurate labeling and product purity.

Consumers should conduct thorough research because just because a product is marketed as natural does not guarantee its safety. For information on supplements and ingredients, reviewing resources from the U.S. Office of Dietary Supplements and the National Center for Complementary and Integrative Health is recommended.

How Do People Use Fat Burners?

Relying solely on fat burners is unlikely to lead to significant weight loss. A comprehensive approach involving resistance training, cardio, ample sleep, and a balanced diet is necessary to achieve weight loss goals.

If facing weight loss plateaus, a thermogenic supplement may provide a slight boost. Research indicates that thermogenic fat burners can elevate the resting metabolic rate, potentially increasing daily calorie expenditure even during periods of inactivity.

Furthermore, these supplements can help curb appetite, resulting in a calorie deficit. They can also enhance energy levels, enabling more intense workouts.

Before incorporating a fat burner into your regimen, consult a healthcare provider, choose products from reputable brands, and strictly adhere to usage instructions.