Losing weight can feel like an uphill battle, especially when diet and exercise alone don’t seem to make the numbers on the scale budge. While there’s no magic pill for weight loss, certain natural supplements may help give your metabolism and fat-burning potential a boost. Adding supplement superstars along with healthy eating and activity can accelerate your ability to shed stubborn pounds. Read on for 7 research-backed natural supplements to consider incorporating into your regimen to rev up your fat burn.
1. Green Tea Extract
Green tea contains compounds like EGCG that are linked to increased metabolism and fat oxidation. The caffeine provides an energy lift, too. While sipping green tea can provide benefits, green tea extract delivers a more concentrated dose. Green tea extract is one of the popular natural organic supplements that have been shown to rev up fat burning, especially at higher doses like 400-500mg/day. The antioxidant properties also support overall health. Just be mindful of the added caffeine.
2. Conjugated Linoleic Acid (CLA)
CLA is a type of fatty acid that may help reduce body fat percentages. It appears to block enzymes that allow fat cells to accumulate excess fat. Animal studies demonstrate CLA’s ability to reduce fat mass. While human studies are mixed, there is some evidence showing modest fat loss with 3-6 grams daily of CLA supplements like those from safflower oil. Minimal side effects make CLA worth a try.
3. Apple Cider Vinegar
Long used for health, apple cider vinegar may also aid weight loss. Acetic acid in ACV suppresses the accumulation of fat and can reduce abdominal fat. ACV may also suppress appetite. Trying sipping dilute ACV before meals. For a supplement, take 400-900mg of apple cider vinegar tablets or gummies with meals. Start slow since ACV may cause nausea or reflux.
4. Garcinia Cambogia
This tropical fruit contains hydroxy citric acid, purported to inhibit an enzyme related to fat storage. It may also suppress appetite and curb cravings. While studies are inconclusive, garcinia cambogia supplements with 60% HCA have relatively low risk and may benefit weight loss when combined with diet and exercise. Start with 500mg per day.
The amino acid glutamine assists with gut health and digestion. Increasing glutamine intake may help dial down fat storage. Glutamine supplements can reduce cravings for high-calorie foods and provide energy. Doses of 10-30 grams per day of L-glutamine powder mixed into shakes or water may support weight management along with a balanced diet.
6. Omega-3 Fatty Acids
Omega-3s from fish, flax, or supplements like fish oil boost fat burning. They increase enzymes that transport fat and curb lipids in the bloodstream. Omega-3s may also help reduce abdominal fat. Aim for 1-3 grams daily of supplemental omega-3s for optimal effects. Add omega-rich fatty fish, too.
A healthy gut microbiome directly impacts weight and metabolism. Probiotics promote healthy gut bacteria, which assist with digestion, fat breakdown, and energy harvesting from food. Look for multi-strain probiotic supplements with billions of colony-forming units (CFUs). Pair with prebiotic fiber foods to enhance the effects. Boost your microbiome with daily probiotics.