Fat burners are any dietary supplements or related substances that claim to burn excess fat from your body.
Some of these fat burners are naturally occurring. These include caffeine and yohimbine.
But many are ineffective at best or dangerous at worst. Your body can naturally burn fat through diet and exercise. Using additional supplements can interfere with your metabolism or overall health.
The Food and Drug Administration (FDA)Trusted Source has a limited role in regulating dietary supplements. This means that supplement manufacturers can put almost anything in their products.
There’s no evidence that fat-burning pills or supplements can effectively burn fat.
But they do typically contain ingredients that won’t hurt you in small doses when taken alone. Some are even proven to help burn fat when they’re consumed naturally.
But it’s impossible to know for sure how much is used in the supplement. The amount might be off — even if the bottle specifies an amount on the label. It’s hard to know how the manufacturer assessed the total amount.
Manufacturers don’t always list all the ingredients on the label. And regulators aren’t bound to investigate these products fully unless there are complaints or medical consequences from using these supplements.
This can be a recipe for disaster if you’re allergic to ingredients in the supplement or if you take too much of a certain nutrient.
So let’s go over five of the most popular science-backed fat-burning substances that you can consume in many readily available natural forms.
Caffeine can be dangerous in high doses. But natural caffeine in coffee or tea is safe in moderation. Coffee without extra sugar or additives contains numerous antioxidants with health benefits.
Several studies have suggested that caffeine can actually boost your metabolism by up to 11 percent.
This means that your body uses fat to produce energy more efficiently. And exercising regularly and maintaining a healthy diet will more easily burn fat as a result.
A 2019 review of several studiesTrusted Source determined that “caffeine intake might promote weight, BMI, and body fat reduction.”