Fat burners can help eliminate body fat with safe and potent ingredients. These natural ingredients must burn fat, boost your metabolism, or suppress your appetite for the supplement to be effective. Find out what is in fat burners to understand how they work.
What Are Common Ingredients in Fat Burners?
Fat burners commonly include several ingredients that improve fat metabolism to promote weight loss. Discover the fat-burning properties of these natural substances:
- Caffeine
- Green tea
- Carnitine
- Conjugated linoleic acid
- Chromium picolinate
- Glucomannan
- Yohimbine
1. Caffeine
Caffeine is a natural substance that stimulates your brain and nervous system. It can be found in plant-based products like coffee, cocoa, tea, yerba mate, and guarana. Caffeine may increase your fat-burning rate if you take it 30 minutes before you exercise. It could also help reduce body fat, weight, and body mass index (BMI) [1].
2. Green Tea Extract
Green tea extract comes from a special kind of tea made from the leaves of the Camellia sinensis plant. It contains caffeine and antioxidants known as catechins. Green tea could play a role in body weight regulation. The catechins in the tea enable you to lower your weight and maintain it after weight loss. It’s also a very common ingredient in the best fat burners UK and US.
3. Carnitine
Carnitine is a compound derived from amino acids, such as L-carnitine, acetyl-L-carnitine, or propionyl-L-carnitine. It may cause fat oxidation by transferring long-chain fatty acids into the mitochondria to produce energy [2]. Carnitine helps your body muscles use fatty acids as a dietary fuel.
4. Conjugated Linoleic Acid
Conjugated linoleic acid (CLA) is a fatty acid that originates from beef and dairy products like milk, cheese, and yogurt. CLA may aid in attaining modest body fat loss if you take 3.2 grams daily [3]. It could also prevent seasonal weight gain among overweight adults [4].
5. Chromium Picolinate
Chromium picolinate is a combination of chromium and picolinic acid. This chemical compound often comes in the form of a dietary supplement. Chromium picolinate may improve your overall body composition by reducing weight, fat mass, and body fat percentage without losing fat-free mass [5].
6. Glucomannan
Glucomannan is a dietary fiber extracted from the konjac plant often included in the top fat burners for men and women. It absorbs water and temporarily takes up space in your stomach to make you feel full and suppress your appetite. Glucomannan may be instrumental in weight loss if you take it for at least eight weeks [6]. It could also lower your serum cholesterol and low-density lipoprotein (LDL) cholesterol levels.
7. Yohimbine
Yohimbine is a chemical compound from the bark of the Yohimbe, an evergreen tree that grows in western and central Africa. Yohimbine can decrease the body fat percentage of athletes when taken at a daily dose of 20 mg for 21 days [7].
Final Thoughts: What Is in Fat Burners?
Different fat burner brands may have varying formulas, but the best supplements include natural ingredients that reduce body fat. Some examples are caffeine, green tea, carnitine, conjugated linoleic acid, chromium picolinate, glucomannan, and yohimbine.
Confirm what is in fat burners by checking the ingredient list before purchasing a supplement. We hope our guide has increased your knowledge of the best common ingredients of effective fat burners.
References:
- Tabrizi R;Saneei P;Lankarani KB;Akbari M;Kolahdooz F;Esmaillzadeh A;Nadi-Ravandi S;Mazoochi M;Asemi Z; “The Effects of Caffeine Intake on Weight Loss: A Systematic Review and DOS-Response Meta-Analysis of Randomized Controlled Trials.” Critical Reviews in Food Science and Nutrition, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/30335479/.
- “Office of Dietary Supplements – Carnitine.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/#:~:text=Carnitine%20is%20the%20generic%20term,burned%22)%20to%20produce%20energy.
- DA;, Whigham LD;Watras AC;Schoeller. “Efficacy of Conjugated Linoleic Acid for Reducing Fat Mass: A Meta-Analysis in Humans.” The American Journal of Clinical Nutrition, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/17490954/.
- Watras AC;Buchholz AC;Close RN;Zhang Z;Schoeller DA; “The Role of Conjugated Linoleic Acid in Reducing Body Fat and Preventing Holiday Weight Gain.” International Journal of Obesity (2005), U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/16924272/.
- Kaats, Gilbert R., et al. “A Randomized, Double-Masked, Placebo-Controlled Study of the Effects of Chromium Picolinate Supplementation on Body Composition: A Replication and Extension of a Previous Study.” Current Therapeutic Research, Elsevier, 10 Oct. 2001, https://www.sciencedirect.com/science/article/abs/pii/S0011393X98850406.
- A;, Walsh DE;Yaghoubian V;Behforooz. “Effect of Glucomannan on Obese Patients: A Clinical Study.” International Journal of Obesity, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/6096282/.
- SM;, Ostojic. “Yohimbine: The Effects on Body Composition and Exercise Performance in Soccer Players.” Research in Sports Medicine (Print), U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/17214405/.