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Close Your bag 0 items. Your cart is currently empty. Continue Shopping. Shipping Taxes and shipping fee will be calculated at checkout. Check Out View Cart. You have successfully subscribed! Thermogenic supplements boost metabolism, increase fat burning and reduce appetite.

Caffeine is a stimulant naturally found in over 60 different plants, including coffee , cocoa, tea, kola nut, guarana and yerba mate 1 , 2. It increases levels of adrenaline, a hormone that stimulates your fat cells to release fatty acids into your bloodstream, where they can be used by your cells for energy.

This stimulant also reduces appetite and boosts metabolism, helping you burn more calories while eating less 3. Research has found that every milligram of caffeine consumed helps burn an additional 0.

This means that taking a mg caffeine pill would burn an additional 15 calories over the course of a day 4. Human and animal studies show that doses of 1.

Green tea contains two compounds that have thermogenic effects: caffeine and epigallocatechin gallate EGCG 5 , 6. As noted above, caffeine stimulates the release of adrenaline, which boosts metabolism and increases fat burning.

EGCG enhances these effects by slowing the breakdown of adrenaline so that its impact is amplified 6 , 7. One review found that overweight or obese people who consumed green tea supplements daily for at least 12 weeks lost only 0. However, a different review found that individuals who took green tea supplements for the same time period experienced an average weight loss of 2.

More research is needed to better understand how green tea affects metabolism and body composition. Capsaicin is the molecule that makes chili peppers spicy — the spicier the pepper, the more capsaicin it contains.

Like caffeine, capsaicin stimulates the release of adrenaline, which speeds up metabolism and causes your body to burn more calories and fat It also reduces appetite, making you eat fewer calories. Together, these effects make capsaicin a powerful thermogenic substance A review of 20 studies found that capsaicin supplements can boost metabolism by about 50 calories per day, which could lead to significant weight loss over time Another study showed that dieters taking 2.

Supplementing with 6 mg of capsaicin daily has also been linked to reductions in belly fat over a three-month period However, there is some evidence that your body can adapt to capsaicin, reducing these effects over time Garcinia cambogia is a tropical fruit whose extracts are often used in weight loss supplements.

It contains a compound called hydroxycitric acid HCA that can block the activity of the enzyme ATP citrate lyase, which is involved in the formation of body fat This is a difference of roughly 2 pounds 0.

More studies are needed to understand whether garcinia cambogia supplements are effective for weight loss or reducing body fat. Yohimbine is a chemical derived from the bark of the African yohimbe tree, and is commonly taken as a thermogenic supplement.

It works by increasing the activity of several hormones, including adrenaline, noradrenaline and dopamine, which could theoretically boost fat metabolism 22 , The effectiveness of yohimbine for fat loss has not been researched much, but early results are promising.

Yohimbine may be especially effective for weight loss when combined with exercise, since it has been shown to boost fat burning during and after aerobic exercise At present, there is not enough research to determine whether yohimbine truly helps burn body fat.

Bitter orange, a type of citrus fruit , contains synephrine, a compound that is a natural stimulant, similar in structure to ephedrine. While ephedrine has been banned in the United States due to reports of sudden heart-related deaths, synephrine has not been found to have the same effects and is considered safe to use in supplements Taking 50 mg of synephrine has been shown to increase metabolism and burn an additional 65 calories per day, which could potentially help people lose weight over time A review of 20 studies using bitter orange alone or in combination with other herbs found that it significantly increased metabolism and weight loss when taken daily for 6—12 weeks Since many substances have thermogenic effects, companies often combine several of them in one supplement, hoping for greater weight loss effects.

Studies show that these blended supplements provide an extra metabolism boost, especially when combined with exercise. However, there have not been many studies to determine whether they reduce body fat 29 , 30 , 31 , One eight-week study found that overweight and obese dieters who took a daily supplement containing green tea extract, capsaicin and caffeine lost an additional pound 0.

Yet, more research is needed Popular thermogenic supplements include caffeine, green tea, capsaicin, garcinia cambogia , yohimbine and bitter orange. These substances can boost metabolism, increase fat burning and reduce appetite, but the effects are relatively small.

While thermogenic supplements may sound like an appealing way to boost your metabolism and reduce body fat, they do have some risks and side effects.

Many people tolerate thermogenic supplements just fine, but they can cause unpleasant side effects in some 34 , The most common complaints include nausea , constipation, abdominal pain and headache.

Supplements containing mg or more of caffeine may cause heart palpitations, anxiety, headache, restlessness and dizziness Several studies have reported a link between these types of supplements and severe inflammation of the intestinal tract — sometimes hazardous enough to require surgery 37 , Others have reported episodes of hepatitis inflammation of the liver , liver damage and even liver failure in otherwise healthy teens and adults 39 , 40 , 41 , Always examine ingredients and speak with your healthcare provider before deciding whether thermogenic supplements are right for you.

The most common side effects of thermogenic supplements are minor. However, some people experience serious complications, such as inflammatory bowel disease or liver failure.

Always use caution and speak to your doctor before taking a new supplement. They may be more effective when paired with other diet and exercise changes but are not a magic pill solution. Always speak with your doctor before trying a new supplement, since some people have experienced serious complications.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. There are several effective supplements that can help you burn body fat.