If you’ve ever worked to shed a few pounds, you’re not alone. In fact, roughly four in 10 adults have tried to lose weight at some point in their lives, according to a global meta-analysis investigating attempts at weight control.
To help drop the pounds, some people choose to incorporate thermogenic supplements into their routine. While these capsules, powders, and drinks are designed to fuel calorie burning and aid weight loss, they can be more or less effective depending on when and how you take them.
Curious about these supplements and how they may help you reach your fitness goals? Continue reading to find out what thermogenic supplements are, how they can help people lose or maintain weight, and how and when to take them for the best results.
What Are Thermogenic Supplements?
Before we dive into the specifics, let’s break down what exactly thermogenic supplements are. The word thermogenesis comes from the Greek word “therme,” which translates to heat, and “dynamis,” which means power. Thermogenesis happens when the body converts calories from the nutrients we eat into heat.
People take thermogenic supplements to help increase their energy, fuel their metabolism, and burn more calories. The ingredients may include:
- Caffeine. Extracts typically come from coffee beans, guarana seeds (a plant native to the Amazon region), black tea, or green tea. Research suggests caffeine can have positive effects on your weight management goals.
- Capsaicin. This compound found in chili peppers may also contribute to supporting weight loss goals.
- Ginger. Preliminary pre-clinical research suggests extract from the root of the ginger plant may impact various pathways involved in fat metabolism.
- L-carnitine. This amino acid that naturally occurs in the brain, liver, and kidneys may help decrease body mass index.
- Chromium. An essential nutrient found in meat, nuts, and grains, this mineral may contribute to help with weight loss, although more research is needed to understand it’s effects.
- Grains of paradise. In a recent study, researchers have linked these seeds, which are from a plant related to ginger, to aiding in reducing body fat.
- Grape seed. An extract from the seeds of wine grapes, pre-clinical data for this compound suggest it might improve the metabolism of fat.
The Science Behind Thermogenic Supplements
While research suggests taking thermogenic supplements alone is a less effective weight loss approach than ditching junk food and logging meaningful time at the gym, thermogenic supplements may help reduce body mass when used with exercise and a healthy diet.
How Thermogenic Supplements Work
So how exactly do they work? One small study found that women who took a thermogenic supplement saw greater elevations in their resting metabolic rate (RMR), the total number of calories you burn when your body is completely at rest, compared to the participants who did not take one. The researchers suggest that daily use of a thermogenic supplement could increase a person’s overall energy expenditure, meaning they may reduce fat mass over time. Another small study on men who regularly resistance trained also found a significant bump in RMR after taking a thermogenic supplement.
Ingredients
Certain ingredients in thermogenic supplements, such as capsaicin and caffeine, may increase fat oxidation, meaning they can actually fuel the burning of fat. Plus, because most thermogenic supplements contain upwards of 100 milligrams of caffeine — slightly more than the amount you’d find in a standard 8-ounce cup of drip coffee — you can count on an energy boost to help get more out of a sweat sesh.
In fact, several studies show consuming caffeine before a workout can moderately boost performance by way of increased muscular strength, velocity, and endurance. And when you feel amped up enough to toss an extra pair of plates on the barbell or power through an extra set or two, you’ll help build more of the muscle that fuels calorie burning after you step outside the gym.
When to Take Thermogenic Pills
When you invest in supplements, it’s not just about the products you choose, but when and how you take them.
Follow these tips to get the most out of your thermogenic supplements.
- Take them with water 30 to 60 minutes before a workout.
- Take them in the morning before breakfast on non-workout days.
- Avoid taking them later in the afternoon or evening since the caffeine content may make it harder to fall and stay asleep.
- Always refer to the product label of any supplement you intend to take to check for any warnings associated with the product before you take it.
- Follow the package instructions and start with the lowest recommended dosage to assess your sensitivity to the concentrated levels of caffeine.
- Do not exceed the recommended daily dose.
- Consult your physician, such as your primary care physician or a virtual provider, before using a thermogenic product if you are pregnant, nursing, taking medication, or have a medical condition. Discontinue two weeks prior to surgery. Always refer to the product label of any supplement you intend to take to check for any warnings associated with the product before you take it.
Fuel the Burn
Who doesn’t love a good energy boost to power you through a heart-pumping, muscle-building workout? When incorporated into a healthy lifestyle with plenty of whole, nutritious foods and a sustainable exercise routine, thermogenic supplements may help support weight loss or weight maintenance goals.
