Fat Burning Supplements for Women: What the Evidence Says

Fat burning supplements promise to help you lose those unwanted pounds. The honest answer is that the evidence for them is weak.

If exercise and diet alone are leaving you a bit deflated, it’s easy to see the appeal of a pill that claims to boost your body into fat burning mode.

Manufacturers say these products work by boosting energy, increasing metabolism, and promoting fat burning. Research reviews have found little proof that most of them lead to meaningful weight loss.

There’s a very large market for fat burners, and there are several different types of fat burner, each claiming to give you a lean physique.

But what does the evidence say about fat burning supplements for women, and are they safe?

How do fat burners work?

Fat burners are said to work in a number of different ways.

Bear in mind that, like other supplements, any effect is likely to be small. A healthy, balanced diet and a good exercise routine do most of the work.

Fat burners normally contain a stimulant, usually some form of caffeine, that gives you an energy boost.

Some also contain ingredients said to raise your body temperature slightly and increase the calories you burn. In studies, these effects are small.

If you feel overheated, sweat heavily, or notice a racing heart, chest pain, or dizziness, stop taking the product and contact your doctor.

Some products also claim to decrease your appetite and curb your cravings. The evidence for this is limited.

As I said, please make sure you’re still eating a balanced diet!

Never take more than the label recommends. Taking twice as much doesn’t mean you lose weight twice as fast, and it puts your body at risk.

What do common fat burner ingredients actually do?

These are some of the ingredients you’ll see most often, and what research shows about them.

Caffeine

It had to be in there somewhere! Caffeine gives your body a boost in energy, but trials of caffeine alone for weight loss are lacking.

For most adults, the FDA says up to 400 milligrams of caffeine a day is not generally linked to negative effects. Fat burners can add a lot of caffeine on top of your coffee, tea, and pre-workout drinks, so check the label.

Too much caffeine can cause jitters, a fast heartbeat, anxiety, and trouble sleeping. If you’re pregnant, trying to get pregnant, or breastfeeding, ask your doctor about safe caffeine limits.

Green Tea

Green tea’s catechins and caffeine may have a modest effect on body weight, according to the National Center for Complementary and Integrative Health.

Concentrated green tea extract pills have been linked to rare cases of liver injury, so drinking green tea is a safer choice than taking high-dose extracts.

Cayenne Pepper

Capsaicin, the compound that makes cayenne hot, may slightly reduce how much you eat at a meal. The effect is small, and capsaicin can interact with some blood pressure, diabetes, and blood-thinning medicines.

Calcium Carbonate

Getting enough calcium matters for your bones, but reviews of clinical trials have found that calcium supplements don’t significantly reduce body weight or body fat.

Too much calcium from supplements can cause constipation and raise the risk of kidney stones.

Do fat burners have real benefits?

The claimed benefits of fat burners are a smaller appetite, more energy, and better focus. Most of these effects come from caffeine, and you can get caffeine from coffee or tea for much less money.

It’s easy to see why these products appeal, especially if you’ve just said a heart-breaking goodbye to chips, chocolate, and everything else you enjoy alongside a late-night TV binge.

Claims that fat burners balance your mood are not backed by good evidence. If your mood is low or swinging a lot, talk to your doctor rather than relying on a supplement.

Here are the best fat burners:

Popular Fat Burning Supplements

Below are some popular products and what their main ingredients actually show in research. The FDA does not approve dietary supplements for safety or effectiveness before they are sold, so the claims on these labels come from the manufacturers.

NatureWise Raspberry Ketone Plus+

Raspberry ketones are compounds found in raspberries that are marketed as a natural fat burner.

There is very little human research on raspberry ketone. A review of weight-loss supplements concluded it “cannot be recommended at this time for weight loss,” and the doses in supplements are far higher than what you’d get from food.

This product also adds resveratrol, acai, green tea, African mango seed, kelp, and cayenne. African mango has shown at most a small, uncertain effect in poor-quality studies.

The label says it’s suitable for vegans and gluten-free, and it contains no added caffeine apart from a trace in the green tea.

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Sheer Bliss Fat Burner For Her

Sheer Bliss claims to enhance your mood with amino acids, B vitamins, and antioxidants.

It contains green tea extract, raspberry ketones, bitter orange, black tea extract, cinnamon bark extract, and added caffeine.

Bitter orange contains synephrine, a stimulant chemically similar to ephedrine. Reviews say there isn’t enough evidence to recommend it for weight loss, and combining it with caffeine raises the risk of heart-related side effects. Avoid it if you have high blood pressure or a heart condition, or take MAO inhibitors or other stimulants.

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Old School Labs Vintage Burn Thermogenic Fat Burner

This popular fat burning supplement is marketed as a “muscle preserving” thermogenic formula.

The company claims its formula spares muscle and targets only fat. There is no good evidence that a supplement can do this; keeping muscle while losing weight comes mainly from eating enough protein and doing strength training.

The company also markets Vintage Burn for focus, mood, and as a pre-workout supplement for an energy boost. Like most fat burners, it contains caffeine, so count it toward your daily total.

The company says it’s non-GMO, vegan, and gluten-free.

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Doctor’s 1st Choice Forskolin

Forskolin is an extract from the root of Coleus forskohlii, a plant in the mint family. It is marketed as a natural fat burner and weight loss supplement.

Human research on forskolin is limited and inconclusive. In a 12-week trial, it did not significantly affect body weight.

Forskolin may also interact with blood thinners such as warfarin and with blood pressure medicines, so check with your doctor or pharmacist first.

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Vitamiss Shred Liquispray

Something different from your normal supplement: this one is a liquid spray.

Vitamiss Shred is marketed as working by thermogenesis, which means heat production. The extra calories burned this way are small.

It is marketed to women and claims to boost mood by increasing serotonin.

It contains stimulants, so it shouldn’t be taken by anyone who’s sensitive to stimulants such as caffeine.

It also contains vitamins A, D, B3, and B6, chromium, aloe vera leaf, coffee bean extract, and 5-HTP. Chromium has shown only a small effect on weight of debatable clinical value.

5-HTP affects serotonin. If you take an antidepressant or any other medication, ask your doctor or pharmacist before using a product that contains it.

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Is using a fat burner enough?

Sadly, no. There is no supplement that replaces an active, healthy lifestyle, and most fat burners add little on top of it.

What’s the point in taking these supplements if I’m already having to diet and exercise, I hear you ask?

That’s a fair question. The evidence suggests the benefit is small at best, and you take on extra cost and possible side effects.

If you feel like you’ve stopped making progress with your diet, a doctor or registered dietitian can help you find out why and suggest changes that work. For some people, prescription weight-loss treatments are an option under medical supervision.

Do your best to stick with your diet, stay hydrated and exercise regularly, and you’ll be well on the way.

What to avoid in a fat burner

The FDA does not approve dietary supplements before they are sold, so an “FDA-approved” fat burner doesn’t exist. Companies are responsible for making sure their own products are safe, and the FDA does not approve supplements for safety and effectiveness or approve their labels.

Some weight-loss products sold online and in stores have been found to contain hidden prescription drugs and other undeclared ingredients. The FDA keeps a list of weight loss products with hidden ingredients, so check it before you buy.

Always check with your doctor or pharmacist before taking a new supplement, especially if you have any existing medical conditions or take any medication.

Be alert for side effects. Stimulant fat burners can cause a racing heartbeat, high blood pressure, anxiety, insomnia, and overheating.

If you feel like your body is running too hot, your heart is racing, or you feel unwell, stop taking the product and contact your doctor. Get emergency care for chest pain, fainting, or trouble breathing.

As a woman, check with your doctor or pharmacist that the ingredients won’t interfere with your birth control or other medicines.

If you’re pregnant, trying to get pregnant, or breastfeeding, or have fertility concerns, talk to your doctor before taking any fat burner.

Conclusion

Every woman has her own fitness goals. If you’re thinking about fat burning supplements for women, go in with realistic expectations: the evidence for most of them is weak, and some carry real risks.

A balanced diet, regular exercise, and good sleep remain the most reliable ways to lose fat. Talk to your doctor before trying any fat burner.

Sources

• Nutritionist and obesity: brief overview on efficacy, safety, and drug interactions of the main weight-loss dietary supplements, International Journal of Obesity Supplements (PMC)
• Green Tea, National Center for Complementary and Integrative Health
• Spilling the Beans: How Much Caffeine Is Too Much?, U.S. Food and Drug Administration
• Weight Loss Product Notifications, U.S. Food and Drug Administration