Are Fat Burners Safe? Separating Fact From Fiction

After struggling to reach your weight goals with diet and exercise, you may find yourself turning to fat-burning supplements for help. But do they work, and are they safe?

There is some truth behind the effectiveness of weight loss supplements, but they may not work as well as advertised. And some fat burners may contain active ingredients that cause unwanted side effects.

Let's take a closer look at the popular dietary supplements and separate fact from fiction.

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What are fat burners?

Fat burners are dietary supplements that claim to support the body's ability to burn excess fat to help with weight loss. Many of the supplements on the market contain a mix of ingredients that aren't tested and evaluated to see how well they work before hitting the shelves.

These supplements, like all dietary supplements in the United States, aren't regulated like prescription drugs for safety and effectiveness. The FDA only requires supplement makers to follow Good Manufacturing Practices (GMP) — it's up to the manufacturer to ensure their product is safe and effective.

How fat-burning pills work depends on the supplement formula. Some claim to burn fat by increasing metabolism, while others say they speed up fat oxidation (breaking down fat for energy). They may also claim to boost energy, suppress the appetite, reduce fat or carbohydrate absorption, increase fat burning during exercise, and help you lose weight faster.

Though there's some truth behind the claims for the fat-burning ingredients, it's based on very little scientific evidence. Further, weight loss pills aren't a suitable replacement for a healthy diet and exercise plan.

Common ingredients in fat burners

Fat-burning supplement ingredients vary, but many often contain a combination of botanicals, stimulants, amino acids, minerals, and fiber that purportedly work together to help with weight loss. Common ingredients include:

Common ingredients in fat burners
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Are fat burners safe?

There's no guarantee that fat-burning supplements are safe. The over-the-counter (OTC) diet pills contain active ingredients that may affect body function or interact with other medications. You should talk to your doctor before adding fat burners to your weight loss plan.

The FDA doesn't test dietary supplements like fat-burning pills before they hit the market. However, they screen the supplements once available to the public and recall those that contain unsafe ingredients. They also investigate supplements that cause serious side effects. Even if the diet pills are made with known ingredients, they can have an adverse effect.

Potential side effects

Side effects from fat-burning supplements vary greatly depending on the ingredients. Some may only cause minor issues like headaches, bloating, or gas, while others may cause more concerning symptoms like an increase in blood pressure or liver damage.

Caffeine is a common ingredient in fat burner pills that may support weight loss by stimulating metabolism and fat oxidation. However, a high intake of caffeine from diet pills may cause jitteriness, heart palpitations, and nervousness. Health experts recommend limiting daily caffeine intake to no more than 400 milligrams a day. Weight loss supplements may not always list the amount of caffeine provided in the recommended dose, but they can have up to 150 milligrams — more than a cup of coffee.

Guar gum is a fiber and food additive used as a thickening agent and food stabilizer. It's also a common ingredient in weight loss supplements to curb appetite. However, the fiber may cause gastrointestinal issues like gas, diarrhea, and nausea. Guar gum may also decrease the absorption of medication, making it less effective.

Green tea is a popular beverage consumed all over the world. Though safe for most people, there have been case studies of acute liver failure caused by excessive intake of green tea extract, a common ingredient in fat-burning pills.

In some cases, supplements may contain harmful ingredients not listed on the label, like 2,4-Dinitrophenol (DNP). DNP is a chemical that leads to dramatic weight loss by preventing cells from storing energy, forcing the body to burn fat for energy instead. It was first used as a weight loss drug in the 1930s but was banned due to serious side effects, including heart failure, liver failure, and death.

Ingredients in weight loss supplements may interact with OTC or prescription medications, causing undesirable effects. Talk to your doctor or pharmacist about dietary supplements and their potential health risk to avoid problems.

How to choose the best fat-burning supplements

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Before searching for the best fat-burning supplement for you, talk to your doctor for guidance. They can provide suggestions for ingredients and brands that may have weight loss benefits.

When looking for a dietary supplement for losing weight, choose reputable brands with transparent labeling. The best supplement should also be third-party tested for purity and potency.

Third-party testing is an independent lab evaluation of a supplement that checks ingredients and dose, making sure it matches the label. Some supplements may have third-party testing certifications on the bottle from labs like NSF International or ConsumerLab.com. However, you may also look for third-party testing information on the supplement's website.

Some supplements may use proprietary blends, a type of secret recipe for the weight loss formula. A proprietary blend may not provide all the information necessary for evaluating a supplement's safety. Manufacturers only need to list the ingredients and amount of the total blend, but not the amount of each individual ingredient.

Healthy alternatives to fat burners for weight loss

Making changes to your eating habits and exercise routine may help you achieve long-lasting, sustainable weight loss better than fat-burning pills.

healthy alternatives

A balanced diet that emphasizes protein and fiber is a good place to start. A high-protein diet supports weight loss by increasing energy expenditure, helping suppress appetite, and improving body composition so you lose more fat and less muscle. Foods high in fiber, like fruits, vegetables, whole grains, and beans, also help control appetite and supply the body with essential nutrients that support health and well-being. Fiber may also improve the balance of bacteria in your gut, which early research suggests may influence weight and health.

Planned exercise, including aerobic activity and weight training, helps maintain energy balance for weight management. It also improves body composition, increasing lean muscle mass while promoting fat loss.

Drinking more water also supports health and weight. Though researchers differ on how water may help with weight management, a recent meta-analysis of clinical trials found that drinking more water may reduce caloric intake by replacing sugar-sweetened drinks. Getting enough sleep and managing stress also benefits long-term weight loss.

Final word

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Fat burners are enticing, making big claims that purportedly help you lose weight. But, they may not work as well as promised and may come with unwanted side effects. Before investing in a fat burner supplement, talk to your doctor for guidance. They can provide personalized advice that can help you achieve your goals without harming your health.

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