My clients often ask me about metabolism-boosting supplements. While they can be a great way to speed up fat loss progress, 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.
Here are the 5 best metabolism booster pills.
The Best Metabolism Booster Pills
Our Top Metabolism Boosting Supplements (February 2024)
1 - PhenQ (Best Overall)
Pros and Cons
- 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
- L-carnitine Dosage : 150 mg;
- Chromium Dosage : 80 mcg;
- Caffeine Dosage : 100
PhenQ's main goal is to raise your basal metabolic rate and help you lose weight by controlling your appetite better.
According to a PubMed study, combining caffeine and L-carnitine can burn fat more effectively and release more energy for exercise performance .
Chromium has been shown to help make you feel full for longer .
Our test results with the team and clients also confirmed that this metabolism booster is a good choice for weight loss and cutting.
2 - Hunter Burn (Best for Fasting)
Pros and Cons
- 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
- Konjac Root Dosage : 3,000 mg
- Vitamin D Dosage : 3000 IU
- L-Theanine : 200mg
Hunter Burn is a metabolism booster mainly designed to help men maintain muscle mass during cutting phases when burning fat might impact muscles as well.
An interesting ingredient here is white kidney bean extract, and my dietitian pointed me to a study in the National Library of Medicine that showed a direct link to promoting weight loss in the medium-term .
Our own test results also showed that it helped with extending intermittent fasting times .
3 - PhenGold (Best With Caffeine)
Pros and Cons
- 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
- Green Tea Extract Dosage : 500 mg
- Green Coffee Dosage : 100mg
- Rhodiola Rosea : 250mg
PhenGold is a metabolism booster that is suitable for those with a higher tolerance to caffeine.
Caffeine is one of the most effective ways to trigger stored fat oxidation, especially when combined with an exercise routine .
It also contains some added DMAE, which has been shown to improve mental well-being 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.
4 - Instant Knockout Cut (Cheapest Option)
Pros and Cons
- 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
- Glucomannan Dosage : 1,800 mg
- Cayenne powder Dosage : 100mg
- Vitamin B6, Dosage : 5mg
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 . This was great during my weight loss regimen, as it helped me reach for snacks less often.
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 .
5 - LeanBean
Pros and Cons
- 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
- Glucomannan Dosage : 1,000 mg;
- Choline Dosage : 27.5 mg;
- Turmeric Dosage : 16.67 mg
LeanBean, currently out of stock, is formulated with amino acids, minerals, and vitamins to enhance metabolism, prolong satiety, and boost mental and physical energy.
There's good evidence that choline can boost metabolism and stored fat oxidation processes .
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 .
However, since LeanBean is currently unavailable, a suitable alternative is Capsiplex Trim. It is specifically designed for women, focusing on fat burning, metabolism boosting, and appetite control.
How We Tested Metabolism Booster Pills
Here's how we chose the best metabolism booster pills.
The metabolism booster pills contain a proprietary blend of ingredients, each selected for their potential metabolic benefits. The key components include natural extracts such as green tea, caffeine, and garcinia cambogia, which are commonly believed to aid in fat burning and energy expenditure.
Each ingredient was subjected to a qualitative and quantitative analysis to ensure purity and consistency. Additionally, the potential for interactions between ingredients was examined to ensure safety for consumption.
The ingredient list was also reviewed by a panel of experts to assess the scientific evidence supporting their metabolism-boosting claims.
In assessing the convenience of the metabolism-boosting pills, several factors were considered. The packaging of the pills was designed to be portable and easy to use, with clear labeling of dosage instructions and ingredients.
The regimen required taking one pill twice a day, which was deemed convenient for most participants. The pills were also evaluated on their ease of swallowing and any aftertaste.
To evaluate the effectiveness of the metabolism booster pills, our study measured various outcomes that reflect metabolic enhancement. This included changes in the participants' resting metabolic rate, weight loss, and body fat percentage over the course of the study.
Subjective measures such as self-reported energy levels and appetite were also considered. The effectiveness was compared to the baseline measurements and against the control group receiving a placebo.
Statistical analysis was used to determine the significance of any changes observed, with the aim of providing a robust conclusion on whether the metabolism booster pills delivered on their promises.
Here's how to choose the best metabolism booster pills.
- Clinically proven ingredients: Research the active ingredients listed on the product packaging. Look for those that have been clinically tested and proven to have a positive effect on metabolism.
- Effective dosages: Check if the supplement contains the appropriate dosage of each ingredient as recommended by scientific studies. An effective dose is crucial for the supplement to be beneficial.
- Purity and source: Consider where the ingredients are sourced from and how pure they are. The presence of unnecessary fillers or artificial additives could dilute the effectiveness of the key ingredients.
A company's reputation is a good indication of how effective their products are. Check for:
- Company history: Look into how long the company has been in business and its track record. A long-standing reputation can be a good indicator of reliability.
- Transparency: Trustworthy brands are transparent about their manufacturing processes and ingredient sourcing.
- Clinical backing: Some reputable brands invest in clinical trials for their products, which can be a sign of their commitment to efficacy.
Also, look up customer reviews and testimonials. Look for real user experience and before and after scenarios and testimonials that include specific data or detailed accounts of before-and-after experiences.
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.
Type Of Ingredients To Look Out For
When you look at different dietary supplements for losing weight, 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
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.
Our Verdict on the Best Metabolism Boosters
After weeks of personal testing and careful consideration, our verdict is in: PhenQ stands out as the best overall metabolism booster pill.
Its blend of L-carnitine, chromium, and caffeine not only helped me feel more energized but also noticeably curbed my appetite. While it's not a miracle solution, combined with a healthy diet and regular exercise, PhenQ has been instrumental in my weight loss journey.
It's a premium product with a price tag to match, but the results speak for themselves.
If you're looking to give your metabolism a natural boost, PhenQ might just be the kickstart you need.
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