I always tell my clients and readers that they have to fix their diet and workout routine first before they turn to dietary supplements for a boost.
Once they have done that, I do admit metabolism-boosting supplements can be a great way to speed up the fat loss progress.
But so many of them are completely useless. They promise the world when it comes to burning fat, and you'll have wasted a ton of money before you realize it.
As a team of personal trainers, we got together to test out dozens of products with clients for six weeks, and we also had them reviewed by a dietitian.
Keep reading to learn more.
Our Top Metabolism Boosting Supplements (September 2022)
1 - PhenQ (Editor's Choice)
At the top of our list of recommended metabolism booster supplements is PhenQ. The product's main goal is to raise your basal metabolic rate and help you lose weight by controlling your appetite better.
Combining caffeine and L-carnitine has been scientifically proven to burn fat more effectively and release more energy for exercise performance .
And chromium has been shown to help make you feel full for longer . As a result, you should be in a position to eat fewer calories through snacks and burn more energy at the same time.
Our test results with the team and clients also confirmed that this metabolism booster is a good choice for weight loss and cutting.
It's not a cheap way to boost your metabolism, but our tests have shown that it works better than all the others.
- L-carnitine Dosage : 150 mg;
- Chromium Dosage : 80 mcg;
- Caffeine Dosage : 100
- It has a good caffeine dose that isn't too strong to make you jittery
- Suitable for performance athletes trying to build up lean muscle mass
- Added chromium works well to suppress your appetite
- A 60-day money-back guarantee gives you a great risk-free trial period
- It's an expensive metabolism booster but worth the money based on our test results
2 - LeanBean
LeanBean is our top weight loss supplement specifically formulated for women.
It has a carefully chosen list of amino acids, minerals, and vitamins that our dietitian took a very close look at. Her conclusion was that they all help to boost your metabolism, make you feel full for longer, and increase mental and physical energy levels.
First of all, there's good evidence that choline can boost metabolism and stored fat oxidation processes .
And our female clients all reported that they were able to fast for longer and didn't reach for snacks during the day. This seems to be down to the Konjac fiber and chromium, which studies have shown to positively affect weight management .
We also recommend this for women who tend to feel jittery with caffeine or plan to take a metabolism-boosting supplement later in the day.
- Glucomannan Dosage : 1,000 mg;
- Choline Dosage : 27.5 mg;
- Turmeric Dosage : 16.67 mg
- Formulated for women to help lose weight with the right dosage and ingredients
- Contains choline to help transport fatty acids to muscles as an energy source
- Caffeine-free option makes it ideal for taking throughout the day without jitters
- You have to spend $100 for free shipping
3 - Hunter Burn
Hunter Burn is definitely a metabolism booster mainly designed to help men maintain muscle mass during cutting phases when burning fat might impact muscles as well.
This metabolism booster aims to promote weight loss by tackling hunger, fat storage, and overall energy levels.
An interesting ingredient here is white kidney bean extract, and my dietitian pointed me to a great study that showed a direct link to promoting weight loss in the medium-term .
It seems like this happens by slowing down carb absorption and thereby controlling calorie intake.
Our own test results also showed that it helped with extending intermittent fasting times .
Most athletes trying to lose weight after a bulking phase will understand how difficult it can be to adjust to eating fewer calories.
"Some preliminary evidence suggests that a periodic reduction of caloric intake may produce physiological benefits similar to those of fasting. A fast-mimicking diet is a strategy where, instead of completely forgoing food, you simply consume a low-calorie diet for 5 days straight each month." - Michael Hull, Writer at Examine.com.
- Konjac Root Dosage : 3,000 mg
- Vitamin D Dosage : 3000 IU
- L-Theanine : 200mg
- Well-chosen ingredients to help suppress hunger cravings and how many calories you eat
- Uses green tea extract rather than caffeine to thermogenically boost metabolism
- Women can also take this metabolism booster by adjusting the daily dosage
- You need to take six capsules a day for the full dosage
4 - PhenGold
PhenGold is a metabolism booster that is suitable for those with a higher tolerance to caffeine. It contains as much as about two cups of coffee, so keep that in mind if you're a coffee drinker to avoid getting jittery.
Caffeine is one of the most effective ways to trigger stored fat oxidation, especially when combined with an exercise routine .
But to effectively lose weight, you also need a lot of motivation, and that's where the manufacturers behind PhenGold tried to make a difference.
First of all, there's some added DMAE, which has been shown to improve mental wellbeing and motivation .
We had a few clients take it before a morning workout in our testing phase. They all reported that they felt more focused on the training and could burn calories more effectively.
Combined with the higher basal metabolic rate from the caffeine, this seems to make it a good option for cutting phases.
- Green Tea Extract Dosage : 500 mg
- Green Coffee Dosage : 100mg
- Rhodiola Rosea : 250mg
- Claims to only use clinically proven ingredients to boost metabolism processes
- Strong dose of caffeine to boost your metabolism and improve focus and motivation
- Comes with a 100-day money-back guarantee to trial it risk-free
- The capsules seem a bit larger and more difficult to swallow
5 - Instant Knockout Cut
The three main ingredients in Instant Knockout Cut to help you lose weight are caffeine, cayenne pepper, and green tea extract.
The cayenne pepper is particularly interesting as several studies have directly linked it to metabolic health .
There's also a good dose of glucomannan, a soluble fiber that helps suppress appetite and hunger cravings . That's helpful for anyone on a weight loss regimen as it should help you reach for snacks less often.
One thing I have to point out is the high dose of caffeine.
While it has a good thermogenic effect and should help you stay focused, there is a downside in the form of jitters and sleepless nights .
Some people are more sensitive than others, but if you tend to get jittery after a few cups of coffee, then you might want to go for a stimulant-free option.
"Caffeine can impact the onset of sleep and reduce sleep time, efficiency, and satisfaction levels. Older adults may also be more susceptible to caffeine-induced sleep troubles." - Danielle Pacheco, Staff Writer at sleepfoundation.org.
- Glucomannan Dosage : 1,800 mg
- Cayenne powder Dosage : 100mg
- Vitamin B6, Dosage : 5mg
- High dose of glucomannan works well as a natural appetite suppressant
- Good formula with proven ingredients to boost your metabolism
- Small capsules are easy to swallow and ideal for taking throughout the day
- It has a very strong caffeine dose that could make you jittery
There are several things you have to keep in mind if you want to boost your metabolism in a natural way.
Here's how we approached our research for the above products. And as you can see, we've saved you a load of time with this effort.
I mentioned above that so many products promise rapid weight loss but end up doing nothing at all. Typically, those companies spend more on advertising and celebrity endorsements than on creating a science-backed formula.
That's why we had our dietitian carefully review all of the metabolism supplements we tested to see if the ingredients had scientific evidence to support them. This involves reading through many different research papers to see what the relevant conclusions are.
And as you'll see in the section below, there are some specific ingredients that are a good indication that you're onto one of the best metabolism boosters.
Just as important as the ingredients is their dosage. There's no point taking a metabolism booster with the best possible ingredients if they aren't strong enough.
It simply won't do much at all, and your resting metabolic rate will probably stay pretty much the same with no change in your body fat.
The difficult thing when it comes to the proper dosage is that you have to go through a lot of research to figure that out, and while science nerds like me will get excited about that, it's not what everyone wants to do.
So, we had our dietitian help out with confirming the ingredients and whether they are in the right dosage, and guided by that, we specifically picked the above products.
You can use the dosages in the products above as a good reference point when choosing the one for yourself.
Stimulant Vs Stim-free
You'll find that the majority of metabolism boosters come with stimulants like caffeine and taurine. While these are great for a metabolism-boosting supplement to trigger thermogenesis, they can also mess up your workout recovery times.
See, the stimulants will impact your sleep. And if you take a weight loss supplement later in the day, you could end up with lower sleep quality, which will have an impact on muscle recovery . And it could also cause a slow metabolism that ends up adding fat cells.
If you plan to take a metabolism booster later in the day, then either choose a stim-free product or adjust the dosage based on the information provided above for each product.
Powder Vs Capsules
Just like most other dietary supplement products, you'll generally find powder and capsule ones.
Now, generally, I tend to tell people to buy whichever one they prefer, as some people don't like taking fat loss pills.
But when it comes to a metabolism booster supplement, I would suggest you stick with pills and capsules.
The reason is that you have a lot more flexibility when you take them. Some are ideal for taking at different times of the day, and spreading out the dose can often increase metabolism processes for longer, giving you better results.
Potential Side Effects
You always have to take a close look at the side effects of any dietary supplement.
That's one of the main reasons we picked the above products; they all generally contain safe ingredients that don't trigger common allergies either. The last thing you want to end up with is a sick stomach or rash as a result of boosting metabolism processes.
Our clients and team had no bad reactions, and after reading through hundreds of online reviews, we couldn't find significant issues either.
The only area you need to be aware of is the impact of caffeine and other stimulants.
These are added for their fat-burning effects, but some people can be sensitive to them. If you tend to get jittery or easily lose sleep after coffee, then you might want to prioritize stim-free products.
Price And Guarantee
The crazy thing is that the above ones aren't even the most expensive out of all the metabolism boosters we tested out.
We encountered a few that had crazy prices and nothing to show for it. Similarly, cheap products also did nothing much to boost metabolism processes and help with losing weight.
However, once you've narrowed things down to a few good products, you can compare their ingredients and dosages to the price tags. That's the only time it really makes sense to compare prices.
And I also like seeing companies that offer a money-back guarantee that allows you to try out the product and see if it works for losing weight.
That's a level of confidence that you want to see.
Type Of Ingredients To Look Out For
When you look at different dietary supplements for losing weight, then you'll see many different types of ingredients. Some have proven scientific studies behind them, while others are a bit questionable.
To help you understand these ingredients better, we've divided things into three different categories.
1 - Fat Burner Ingredients
A thermogenic fat burner is a natural ingredient that triggers thermogenesis in the body. This is a process where your metabolism kicks up a gear and raises the core body temperature slightly.
And by doing this, it will burn fat more efficiently to fuel that increased body temperature .
"Some of the calories in the food you eat are used to digest, absorb, metabolize, and store the remaining food, and some are burned off as heat. This process is known under various names, notably diet-induced thermogenesis." - Michael Hull, Writer at Examine.com.
But there are also other types of ingredients that help the fat burning process.
Our dietitian highlighted some ingredients, and you'll find them in the best metabolism boosters above.
Caffeine is arguably the best thermogenic fat burner. During our research, we found dozens of scientific studies to support its impact on your metabolism.
The most interesting study I found looked at the effect of caffeine on obese and normal-weight people. It found that fat oxidation increased in both groups as long as the test subjects stuck with a balanced diet .
One recommendation I have for readers and clients is to try boosting metabolism processes with caffeine before a workout. The combination should further increase fat burning to achieve your goals faster.
Green Tea Extract
You'll often find that stim-free weight loss supplements replace caffeine with green tea. While green tea contains a small amount of caffeine, the tea itself can trigger a thermogenic effect .
While it's easy to add a few cups of green tea to your daily healthy diet routine, you might be like me and just not like the taste. That's where an extract is very helpful to boost your basal metabolic rate in a more consistent way.
Turmeric is also called the golden spice that you'll commonly find in Asian and health food stores, and you can use it in powder form to make spicy foods.
But if eating spicy foods isn't something you'd want to do on a daily basis, then extracts are the best option.
Similar to green tea and caffeine, turmeric has been shown to help people lose weight through thermogenic metabolism .
These studies have also revealed that it can help reduce the chances of weight gain, and that could mean that you won't see the constant yo-yo effect on the weighing scales.
L-carnitine is an amino acid that has been shown to help burn calories and body fat more efficiently in obese adults . It's not a thermogenic ingredient, but scientists have rather linked it to the transportation of fatty acids.
The theory is that your body can only release as much energy from fat as it can then transport to where the energy is needed, i.e., muscles and organs. If there's a bottleneck in that transport, then you could end up slowing down your fat-burning efforts.
This is an interesting mineral and one you'll notice more regularly in sports and fat-burning supplements. One study, in particular, was able to prove a link between choline and increased fat metabolism .
Our dietitian recommended it as a priority ingredient for supplements because it's not the easiest to get through your food intake.
Conjugated Linoleic Acid
It's easier to remember conjugated linoleic acid as CLA, and you'll find it in a few fat-burning supplements. Our dietitian pointed out this ingredient as having mixed scientific evidence.
One meta-study looked at different trials and concluded that the science both confirmed and denied the impact of CLA on the resting metabolic rate .
Personally, I don't think it's a bad ingredient, but we decided that it shouldn't be a top priority for our readers on a weight loss journey.
2 - Appetite Suppression Ingredients
Ingredients that help you deal with hunger are an absolute must for me. I've seen too many people fail to deal with stubborn fat because they couldn't resist snacking in between meals.
If that sounds familiar, then you should be able to curb those cravings with weight loss supplements that include the following ingredients.
This is an interesting trace mineral, as one study did some extensive trial research into how it affected people's appetite .
What researchers found is that test subjects particularly noted a decrease in carbohydrate cravings.
As a result, it should help you avoid reaching for sugary snacks between meals to bridge those low blood sugar times.
What I have found with my clients is that once they gain control of a healthy diet and stop eating simple carbs, it makes their weight loss efforts that much more effective.
Konjac Fiber (Glucomannan)
This is one of my favorite ingredients to see on the labels of proven metabolism boosters. It's a type of soluble fiber, which means that it will expand into a gel-like substance in your stomach.
However, your body won't absorb it, and it will pass through your digestive system. That added volume helps to make you feel full for longer. And one study, in particular, was able to show a significant amount of weight loss in test subjects over an eight-week period .
Since it's a dietary fiber, it should also be well tolerated without any major side effects to deal with.
White Kidney Bean
And the final ingredient to help you lose weight by controlling food cravings is white kidney bean extract. This is less common in supplements, but research has shown a proven link to increased weight loss through better diet control .
It allows you to reduce your calorie intake without having to constantly fight with those inner demons trying to get you to reach for the snack drawer.
It's a simple ingredient that most people will tolerate without any reactions.
3 - Stimulating Ingredients
OK, the final thing I want to mention for metabolism boosters is the types of stimulating ingredients that don't just have a direct impact on your fat loss.
I already covered caffeine above and how it can raise your body temperature and burn fat to achieve this.
But there are also other stimulating ingredients like L-Theanine and taurine.
And by stimulating, I mean ingredients that have an impact on your focus, motivation, and mood.
First of all, L-theanine has been linked to improved cognitive function and mood .
People on a weight loss diet and exercise routine often report feeling down as the body burns calories but doesn't get enough energy from food alone.
Lifting your mood and spirits during such times can be a significant ally in your fat loss efforts.
And taurine has also been shown to stimulate the brain, making it a good alternative to caffeine . People tend to find that it doesn’t make them as jittery
Are Metabolism Booster Pills Suitable for Long-Term Use?
Yes, metabolism booster pills are suitable for long-term use as they contain natural ingredients. Combining certain vitamins, minerals, herbs, and amino acids can boost fat metabolism without nasty side effects.
Can You Lose Weight with Metabolism Boosters?
Yes, you can lose weight with metabolism boosters, but it's important that you avoid those with poor formulas. Certain scientifically researched ingredients can help increase your metabolic rate and burn body fat more efficiently.
Are Metabolism Boosters Banned for Professional Athletes?
No, metabolism boosters aren't banned for professional athletes. They contain completely natural ingredients in a concentrated form, and none of them is listed as banned substances. You’ll also find that many metabolism pills are third-party tested for purity and banned ingredients.
When Is the Best Time to Take Metabolism Booster Supplements?
The best time to take metabolism booster supplements is first thing in the morning before breakfast.
This could also help you extend your overnight fasting period so that you have your first calorie intake later in the day.
Which Of The Metabolism Boosters Should You Try For Your Weight Loss Journey?
We all agreed that PhenQ provided the most notable results out of the best metabolism booster pills.
It has great ingredients like L-carnitine, chromium, and black pepper extract that have a proven ability to burn fat and curb your hunger. And you can also get a general energy boost to help you with mental and physical stamina throughout the day.
Don't get me wrong; this isn't a magic pill where you can lie on the couch with a crappy diet and exercise program. But you could speed things up quite a bit with the right changes to how you approach weight maintenance and this natural supplement.
Order yours today and find out how much of a difference it can make.
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