Below you will find a master fat burning ingredients index of common ingredients used in fat burning supplements.
If you can’t find something you are looking for, then feel free to send us a message and we will take a look at the studies, science and what others are saying.
You can message us directly on our Facebook page: www.facebook.com/BodybuildingTimes/
Cayenne Pepper/ Capsicum
Cayenne Pepper is a species of pepper native to the Americas. It is a key element in various cuisines but is now often used as a supplement.
Cayenne Pepper contains capsaicin which is known for its “warming effect.” It is known for its positive effects on healthy blood circulation throughout the body. This ingredient has been proven to burn calories in fat burners. 100mg through the day is an ideal amount.
Green Tea is very popular amongst health and fitness enthusiasts in recent times. Especially as it has been found that when combined with caffeine, it can boost your metabolism far beyond what caffeine can do alone.
Studies have shown that it can increase your metabolism to the point of burning an extra 200 calories a day without added exercise. 500mg of Green tea is perfect in a fat burner.
L- Carnitine is great for heart health. In particular blood vessel health and heart rhythm. It has also been shown to help those with a high cholesterol and triglyceride count.
On an athletic level, L-Carnitine can both optimise performance and increase fat burning. It carries fat directly to the mitochondria where energy is produced.
Generally L-Carnitine is better at higher doses in supplements, so is often under dosed in fat burners.
L- Tyrosine is important for neuromuscular function. It has been shown to effect mood, satiety, stress response, mental function, and even sex drive.
It is a non-essential amino acid which is synthesised within the body from the amino acid phenylalanine.
It also has a major role in producing melanin in the body and this is imperative for defending the body against ultraviolet light.
As another amino acid, L-Tyrosine benefits from higher doses. (500mg+)
White Willow Extract
This has a variety of uses, from making aspirin to making gunpowder.
It has been shown to provide comfort to muscles and joints due to its links to aspirin.
There is no real evidence however showing it’s use within a fat burner.
Yohimbe has been shown to help increase power, inner strength and vitality. This is largely due to its effect upon the libido, both male and female.
It is also particularly useful for suppressing appetite. This effect combined with its ability to target stored fat makes it a commonly used supplement for fat loss.
The jury is still out on how effective it is however, with some studies showing unwanted side effects and limited benefits.
Guarana is an incredibly effective stimulant. Its seeds contain more than double the caffeine found in coffee seeds.
Guarana contains 2-4.5% caffeine in its seed, whereas coffee only contains 1-2%.
Due to its high content of caffeine it is proficient in boosting the metabolism and increasing mental alertness.
Guarana can cause side effects due to it’s caffeine content and shouldn’t be mixed with other stimulants.
Caffeine is a staple supplement to modern day life. It is a highly effective stimulant in how it boosts the metabolism, mobilises fat to be used as energy and suppresses appetite.
As well as this it can boost the effects of other metabolism boosting products, such as green tea or bitter orange.
It has long been used by athletes, and non-athletes alike, in order to increase alertness, endurance and longevity.
This is essential for a fat burner. You need around 250mg-300mg dosed evenly through the day for best results.
Also known as bitter orange or Citrus Aurantium.
Synephrine is the compound found within the unripe fruit of Citrus Aurantium. It has been shown to have the same effects as ephedra or ephedrine, without being able to be converted to methamphetamines.
It is shown to increase metabolic rate, fat break down, thermogenesis and also shown to decrease a person’s appetite.
Due to the similarities however, it can also cause similar side effects. Especially when combined with other stimulants.
Sometimes sold as “Winter Cherry,” or “Indian Ginseng.” This supplement has been mainly used for helping the body adapt to stress and fatigue.
It is used more for its overall benefit to your health than for fat loss benefits.
Chemically similar to the compound Synephrine (found in Citrus Aurantium), it is believed to help fat loss. Currently there is no clinical evidence to suggest that it can reduce fat in humans.
This ingredient is the product of clever marketing and should be avoided if you want a fat burner that works.
Dandelion Root Extract
Dandelion is a popular herb which has been used for centuries as a traditional health remedy.
It has also been shown to improve cholesterol levels, as it increases HDL while lowering LDL. This study is only in its early stages currently so it needs monitoring, however, it could be a good addition to your diet if you’re looking to lower your cholesterol levels.
Rhodiola can be found in the Arctic and Alpine areas of Europe, Asia and America. Cultures as far back as Ancient Greece have used it as a tonic.
It is largely used to help the body adapt to stress and fatigue. It is thought to strengthen the nervous system, fight depression, enhance immunity, elevate the capacity for exercise, enhance memory, aid weight reduction, increase sexual function and improve energy levels.
There’s still a bit of studying required for it’s use as a fat burner, but the other health benefits are good.
Choline is vastly important to creating acetylcholine which is critical to the body’s ability to send nerve impulses. A member of the B- Vitamin family, it is vital to brain function and health.
As well as influencing cell membrane health it also influences the metabolism of fat and cholesterol in the body.
Phenylalanine is an essential amino acid that can be found in a variety of food sources, such as milk, eggs, oats and meat.
It is vital to the production of dopamine in the body, which means that its use as a supplement comes mainly in how it can benefit your mood and stress levels.
Generally you get enough of this from a healthy diet though, so there is no major reason to supplement extra.
This is remarkably similar in chemical structure to DMAA which was commonly found in fat burners and supplements but is now banned. It is a strong Central Nervous System stimulant in that it can help increase energy, focus and boost your metabolism.
It can produce a “crash,” after its affects have worn off, and there is currently very little in terms of clinical research on this supplement.
When combined with a healthy diet and exercise this has been shown to slightly aid in fat loss. As well as this, it supports normal serotonin and cholesterol levels within the body.
There is still some research required before you can count on it to help with your fat burning though.
This helps in that it reduces the absorption of blood sugar by the intestine. It then inhibits an enzyme in the liver which means that less glucose is released into the bloodstream. So with less glucose readily available the body will burn fat first.
This is a proven ingredient and essential for those looking to burn fat.
Chromium is vital in the optimisation of insulin, and insulin is incredibly important to a healthy metabolism as it helps in delivering nutrients to, and feeding, our cells.
A lot of people lack chromium in their diets so a supplementation can help to be part of a healthy and balanced lifestyle.
This is a well studied and proven ingredient, essential if you want to burn fat.
This is shown to support mental sharpness and alertness as it helps to circulation to the brain.
Despite lacking clinical evidence currently it has been used to treat high blood pressure and arterial disease.
Taurine is an essential amino acid which is the second most abundant in the body after glutamine. It can be found in meat and fish, as well as in the soft tissue of the human body.
It plays an important role in glucose uptake, metabolism, cell membrane stabilisation and detoxification.
Generally higher doses of Taurine work best.
L – Arginine
L- Arginine is an important amino acid to the human body. It helps to produce nitric oxide which supports aerobic capacity, exercise performance and cardiovascular health. Oral supplementation doesn’t really work for L-Arginine however, as the stomach breaks it down too quickly.
This also has limited fat burning benefits. with none currently been proven by science.
A flavouring ingredient to cola, this nut contains 2% caffeine. Bear in mind that a coffee seed only contains 1-2% caffeine, so this is a highly concentrated dose. Caffeine has been used to increase exercise longevity and boost metabolism.
Generally you don’t need this ingredient AND caffeine in a fat burner, as it’ll make little difference.
This supplement works by taking advantage of its great water absorption abilities. By absorbing the water it gives a feeling of satiety so that you will feel full and won’t feel the need over eat.
As an appetite suppressant it’s second to none.
Stevia is a herb which is used as a sweetener and often as an alternative to sugar. It contains no calories as opposed to sugar which contains 4 calories per gram, in the form of carbohydrates.
This oral supplement is used to aide work efficiency, physical stamina, preventing muscle damage incurred via exercise and athletic endurance. As well as this it can help the body adapt to stress and fatigue.
All of these benefits will work together to help a person train a bit harder and then deal with the excess stress caused by it.
Kelp is rich in nutrients, particularly Iodine. Iodine is vital to healthy thyroid function, which then manufactures Thyroxine which helps support a healthy metabolism. So you can see how this works in order to boost your metabolism and fat loss.
As well as helping to sweeten your breath, this supplement can also aid digestion in the human body. It has also been found to increase sex drive in women.
This supplement was originally used to increase longevity on long hunts by tribes indigenous to South America. This makes it a good supplement to improve endurance in athletic performance in modern times.
White Kidney Bean
It is believed that this supplement can reduce the digestion of dietary carbohydrates. It also shows signs of fighting colon cancer in the same way as soluble fibre does.
Cumin has a variety of uses, including that of a diuretic. This means that it increases urinary flow and this loss of water weight can lead to a loss of overall body weight.
Cinnamon has been shown to have a positive effect on the metabolism of glucose, which means that it aids in keeping blood sugar at healthy levels in the individual.
A member of the mint family that is used largely to treat heart, blood vessel and circulation issues.
Can be used to lower blood sugar levels as well as used as a diuretic. It is currently being studied as it is believed to release insulin from the pancreas, thus reducing hunger, making it a brilliant appetite suppressant and therefore, lowering the amount of calories consumed by a person.
A phytochemical found in various vegetables such as broccoli or cauliflower. It contains antioxidant properties which can help protect against cell damage.
It can also help maintain a healthy hormone balance in both men and women.
White Button Mushroom Extract
It has been shown that mushrooms can help protect against inflammation caused by health problems such as type 2 diabetes or cardiovascular disease. They are also shown to contain CLA, which has long been used by bodybuilders as a fat loss aid.
Ephedra is part of a plant that was previously used to make the highly potent, banned and unsafe stimulant ephedrine.
Whilst this is a weaker product and some questions it’s effects, it’s better off avoided due to the side effects and potential for it showing up in drugs tests.
This will aid with focus and also take the edge off stimulants, allowing the energy to be channeled and also keeping cortisol (stress hormone) levels lower.
You want 200mg+ for this to be truly effective.
This is a chemical derived from the evodia tree, and is now normally synthesised in supplements.
There’s a lack of human trials on Evodiamine and weight loss. One study performed on rats saw a decrease in body fat, but remember humans are different to rats!
Pectin is known to bind with water and limit the amount of fat that can be absorbed by cells. This however isn’t to say that it will promote weight loss, but more provide a feeling of fullness. There is also potential for this ingredient to lower Cholesterol, as Grapefruit has been shown to.
Known technically as dehydroepiandrosterone, is made from wild yams or soy.
This is a hormone that is produced by your adrenal glads. It functions as a pre cursor to male and female sex hormones.
Because of this it’s thought it can help regulate fat storage and aid with weight loss. However, scientists don’t fully understand the impact supplementation can have.
This ingredient has similar mechanisms to banned substance ephdedrine and is more traditionally used as something that’s anti asthmatic.
There is however still insufficient evidence supporting the use of this ingredient as a fat burner.
It’s also worth noting that as this ingredient has similar effects to ephedrine, you may experience some unwanted side effects from it.
Or Irvingia gabonensis as it’s known, is a common food eaten in, you guessed it, Africa. This is hailed as an ingredient that will help you resist cravings and therefore lose excess fat.
The problem though, is that of 2 successful scientific studies, 2 were funded by supplement companies. Alarm bells!
Known as TTA, this is an omega 3 fatty acid that isn’t directly used for energy like others and works in a similar way to CLA.
The problem with this ingredient is that it has had very limited studies performed on it at this stage, especially with humans. This means you could potentially get some side effects.
Found in small amounts on dark chocolate and coco beans, this is a bitter alkaloid that is used in fat burners due to its similarities with coffee. It’s thought that Theobromine may also contribute to fat loss by blocking insulin resistance and suppressing appetite. Largely all these benefits remain unproven though, but it’s still a nice excuse to occasionally have a bit of dark chocolate!
Alpha-glycerophosphocholine (Alpha-GPC or α-GPC) is an ingredient largely known to help with cognitive function and increasing the power output of athletes. Generally it works best in a fat burner with a high level of stimulants thats used by people going to the gym very regularly. Alpha GPC is also a good pre workout ingredient.
Conjugated linoleic acids are generally found in meats and dairy products. Generally it’s thought that CLA can help with weight loss by affecting insulin resistance. However this was generally found in rats that were studied and hasn’t been proven in humans.
This is an organic compound, that will basically increase blood pressure and metabolism. It is structurally related to neurotransmitters dompanine. There is little evidence to support the use of Deoxyepinephrine in a commercial fat burner.
A form of holly bush, Yerba is generally found in teas. This extract is rich in antioxidants and is through to contain a rang of amino acids and minerals that can help with focus, physical endurance and feeling full. There isn’t a huge amount of research on Yerba, but it should provide at least minor benefits when dosed correctly.
It’s though that this ingredient has similar efffects to Yohimbine. But is potentially more potent. Generally it should serve as an appetite suppressant.
5-htp is the chemical precursor to serotonin. It’s thought that over time supplementing 5-htp can lead to the release of growth hormone, increases in mood and potentially the suppression of your appetite. Early research is looking promising at doses of 900mg.
This ingredient is a strange one, Inositol is known to help people with OCD or panic disorders. We imagine that this ingredient is included in this supplement to improve focus and reduce stresses on the body.
A word of caution however if you are buying this supplement though, this ingredient has potential to cause nausea in the wrong dose.
Olive Leaf Extract
Olive Leaf Extract is used in fat burners because it’s high in the bioactive compound ‘oleuropein’. This ingredient is widely thought to improve cardiovasular and metabolic health. The one study that has shown it can aid weight loss was actually done on rats, and there isn’t any evidence to show this works otherwise. It’s probably best avoiding and replacing with something like Green Coffee or Green Tea.
aka Amla Extract. This is supposed to work by helping reduce cholesterol levels. By targeting fatty acids and breaking them down it’s surprising we don’t see Indain Gooseberry in more fat burners. It also contains a range of good vitamins, that can further help the body. More studies are required for conclusive evidence of it working however.
Turmeric is well known for its antiseptic properties and its applications in skincare, but it turns out, it can also help with weight loss and management. It packs in curcumin, which is a compound that doesn’t just give it its golden yellow color but also helps target and reduce chronic metabolic inflammation which is associated with obesity and weight gain.
Fat Burning Ingredients Video
This video touches on a list of proven fat burning ingredients and antioxidants that will help with overall health too.
It’s important that along with these ingredients and the ingredients above you incorporate a healthy and balanced diet.
This is absolutely essential when you are trying to lose weight!
Fat Burner Reviews
Most fat burners we review are completely natural. This ensures you are going to get better results and a safer experience with the supplement.
Some products do use dangerous chemical compounds which isn’t good if you are wanting to burn away fat and keep it off for long periods of time.
Generally, if you are unsure about the core ingredients in a fat burner you can search the web for studies. Here’s a few useful links to look at the science behind some ingredients:
Another website for analyzing ingredients yourself – http://www.webmd.com/
Each review we write will be broken down into easy to understand sections where we discuss the impact the fat burner being reviewed will have on your fat loss.
Our experience comes from trying lots of supplements but also from qualifications and a team of writers we use.
Generally we break each review down into the following:
Fat Burner Core Ingredients
We look at the individual ingredients and how they impact the human body. This is based on the index above which uses information that is scientifically accurate.
We also look at proprietary blends and if the product will cause side effects.
Fat Burner Dose
Here we look at the dose and serving size of the product. Generally we use a benchmark of 3-4 capsules as this works best.
We also take a look at the doses of individual ingredients and compare them to industry benchmarks.
Fat Burner Side Effects
Here we look at the side effects you could potentially get from using a particular fat burner supplement and if there is any way to avoid them
Fat Burner Review Conclusion
We round it all up into a conclusion and try and make any recommendations!
Fat Burner Score
This is out of 5 and is based on all the information above.