Do fat burning supplements work?
Sources:
Fat burning supplements are largely considered ineffective for sustained fat loss according to trusted experts. They are primarily made up of stimulant-based products that provide short-term energy boosts and appetite suppression, which can lead to temporary weight loss. However, long-term results are often disappointing due to the body's adaptation to these stimulants and potential rebound effects when the supplements are discontinued 1 2 3.
Experts such as and highlight that many fat burners, especially those marketed with thermogenic effects, do not actually burn fat but rather suppress appetite or increase movement indirectly. This does not contribute to muscle building or long-term metabolic rate improvement, which are crucial for sustained fat loss 4 1.
Some supplements like Creatine, though not marketed as fat burners, may be more effective at supporting long-term fat loss by helping to build muscle, which in turn increases metabolic rate. Other nutrients like magnesium and vitamin D may also optimize overall health and indirectly support fat loss more effectively than typical fat-burning supplements 2.
In summary, while these supplements might offer temporary benefits through stimulants and appetite suppression, their overall impact on long-term fat loss is minimal compared to sustainable lifestyle changes and effective dietary strategies.
RELATED QUESTIONS