Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

PhenQ Review
Is It Really Effective For Weight Loss?

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: November 16, 2021

Fancy bottle designs, attractive professional models, and tons of over-hyped claims are usually what you see with the “latest breakthrough” of popular weight loss and fat burning pills.

Unfortunately, I've seen too many of those types of snake oil products give an entire section of the dietary supplements industry a bad name (and I've been in this industry for over two decades).

And I see this in the reactions of my clients when I suggest that they try using a natural weight loss supplement like PhenQ to help you lose weight faster and help with appetite suppression as well.

And, before you just blindly buy it, let me give you a bit more background with this PhenQ review on what to expect from PhenQ, how it works, and some info on side effects.

After hours of research, months of testing, and our dietitian's expert advice, let's dive into this PhenQ review.

What Is PhenQ?

Product image for PhenQ

PhenQ is a natural weight loss supplement that also works as a fat burner and it uses all-natural ingredients that claim to boost certain metabolic processes in your body.

Based on advertising material and their official website, the company, Wolfson Berg Limited, claims that they have created one product that does the same as 5 different pills would normally do for weight loss.

That’s quite a statement, and I will dissect it in this PhenQ review, but let me first list out the 5 areas that it claims to target.

  1. Reduce stored body fat for energy
  2. Appetite suppression
  3. Stop your body from producing more stored fat
  4. Increase physical energy levels
  5. Boost mental focus and motivation

As I said, those are some impressive statements to make if you can match them with actual results. So, I spent about 2 months researching online PhenQ reviews in forums and Facebook groups, discussed the ingredients with my dietitian, and then went on a personal trial to test if this fat burning product is as effective as it claims.

After 2 months of using PhenQ, I'm finally able to give you my honest review. Let’s start with the ingredients that are supposed to burn fat, though.

Other PhenQ comparisons:

Our #1 Recommendation



We earn a commission if you click this link and make a purchase at no additional cost to you.

What Active Ingredients Does PhenQ Contain?

Supplement Facts of PhenQ

First of all, I have to give credit to Wolfson Berg for creating an all-natural product. Of all the PhenQ reviews I've gone through, this is definitely something I'd like to highlight.

Now, there is a bit of fancy marketing around it by using a trademarked α-Lacys Reset formula, but when I went through the actual ingredients of that formula with my dietitian, the feedback was quite positive.

The company claims that the α-Lacys Reset is what makes PhenQ work in burning fat while preserving muscle mass.

So what's in this α-Lacys Reset formula in PhenQ?

Let's get into the ingredients list and their fat burning properties.

1. Capsicum Blend

PhenQ contains a blend of capsicum extract and piperine (from black pepper), but before you get worried about taking something that will taste very spicy, let me assure you that there is no such effect from the capsules.

Several official studies have linked this Capsimax powder from pepper extracts to thermogenic processes, which essentially increase your core body temperature by effective fat burning and shedding more calories.

However, weight loss supplements that lack this ingredient may not be as effective.

According to the PhenQ ingredients list, it has 50 mg of the capsicum extract blend, which is just about right for optimum thermogenesis, making losing weight and burning fat more effectively.

Based on the reviews I’ve read, many users have lost a massive amount of weight within just 1 to 2 months of using PhenQ without major changes in their diet and exercise routine.

2. Chromium Picolinate

Chromium Picolinate | Weight Loss Pills | PhenQ Pills

Chromium picolinate is an essential mineral and is directly linked to how your body maintains a balanced blood sugar level [1].

The more balance you can maintain, the less likely you are to crave sugar and carbs.

With chromium picolinate as an ingredient, you’ll be less likely to binge on some treats only to completely mess your weight loss goals.

Maintaining your blood sugar levels has many weight loss benefits even for people with diabetes.

I’m glad to see chromium picolinate in this formula because it’s one of the most bioavailable forms of chromium. It may have helped me break the habit of snacking in between meals and curb my sugar cravings.

3. Caffeine

Caffeine 2

If you’re a coffee lover like me, then you’ll know that caffeine intake can boost mental energy levels and focus.

But what so many people don’t realize is that it also triggers your body’s metabolism to speed things up a bit.

But as a side effect, it will also reduce your appetite and hunger cravings so that you can increase your chances of sticking with a strict diet.

PhenQ contains caffeine anhydrous in about the same amount as you would find in a large cup of coffee (about 140 mg).

A few minutes after taking PhenQ, I suddenly get an energy boost and a big lift in my mood that usually lasts the whole day. My clients share the same sentiments and they mentioned that it gave them the motivation to hit the gym even after a long day.

4. Nopal


This was a new one to me, but the company claims that this fiber from a cactus plant works as a very good filler in your stomach, resulting as an indirect appetite suppressant.

As this fiber passes through your stomach undigested, it won’t actually count towards your calories for the day.

I haven’t been able to find scientific studies that confirm if this particular nopal extract has weight loss benefits, but with its amino acid content, this dietary fiber certainly helps to aid in your digestion.

The nopal cactus is more commonly known as the prickly pear cactus. It is native to Mexico and famous for its health benefits due to its high antioxidant, vitamin, mineral, and fiber content.

-Megan Ware, Registered Dietitian

I’m not quite familiar with this ingredient, but my dietician pointed out that it works like glucomannan which is the more popular dietary fiber added to supplements.

I can say that it worked well in regulating my appetite because I feel fuller even with less food. And it definitely helped me shed some extra pounds.

5. L-Carnitine

L Carnitine amino acid chemical composition | Weight Loss Pill and appetite suppressantingredient

PhenQ contains L-carnitine fumarate - an essential amino acid, which means you should source it from your diet.

The reason this amino acid is important is that it helps transport fatty acids to your muscles, where they are used as a source of energy, helping you get rid of unwanted fats and lose weight (2).

In short, it aids the body in converting food molecules into energy.

It’s a common amino acid contained in weight loss supplements because of its known benefit as an energy booster.

And because there are no known side effects associated with L-carnitine, you don’t have to worry about how much your intake is.

The energy boost I got from PhenQ certainly helped to speed up my progress on each workout session to burn more fat than usual.

Now, all this information about ingredients PhenQ has led to one important question.

Does PhenQ Work?

First of all, let me say this isn’t some magic weight loss pill where you can sit on the couch and eat a tray of donuts every day. Every PhenQ review online would tell you that.

This is a supplement to a healthy and proper diet and exercise.

But when you do create a healthy weight loss plan with net negative calorie intake and exercise on a regular basis, then PhenQ can help you lose weight faster and boost your energy levels simultaneously.

The increased metabolic rate from your training and thermogenic supplements have proven to be a great combination for many users.

Let’s take a closer look at what you can expect from this weight loss pill.


What Are The Benefits?

From reading reviews and my own experience, I have narrowed the benefits down to these 4 main areas where you can notice some improvements.

1. Melt The Flabby Stuff

The combination of pepper extract and caffeine in PhenQ is known to have thermogenic effects and has indeed been proven in many different studies.

By increasing your core body temperature slightly, your body will burn more energy, even in a resting state.

However, the real benefits for weight loss only kick in when you use PhenQ together with an effective exercise routine.

After just 2 months of taking PhenQ, my client lost around 11 lbs and 4 inches in waist, which is way beyond her initial goal. And this is just with her regular workout routine.

2. Create Barriers To Fat Storage

fat storage2

This is particularly important for anyone who hasn’t exercised in a while and when a healthy diet hasn’t been a strong focus point.

As your body becomes used to excess amounts of sugar and carbs, those surplus calories are transformed into body fat and saved for a later date.

But if that later date never comes, then your body will just add more to your stored fat by default which can lead to weight gain.

Once you change your lifestyle and start losing weight, your metabolism can take some time to adapt.

And PhenQ claims to have put together the right ingredients into a great product that helps to burn fat and blocks the process of new fat storage.

Many users were impressed with how it helped them reach their goal of getting rid of their belly fat and love handles, even without a strict diet and workout routine.

3. Stop The Hunger Gremlins

hungry 2

Whether you’re just going for your first diet in years, or you’re already quite fit and want to work on quicker fat burning through fasting, the hunger gremlins will always be your enemy.

The way the makers of PhenQ have approached this is by adding a dietary supplement like fiber to fill you up, and chromium to balance your blood sugar levels.

When your body cells receive a steady stream of glucose, this helps to reduce those hunger signals being sent.

Some of the ingredients in PhenQ seem to be an effective appetite suppressant, thus resulting in a balanced sugar level and avoiding unnecessary weight gain.

4. Experience Increased Mental And Physical Stamina

The included caffeine will give you a mental boost, but you need to be careful if you’re a coffee drinker.

You can quickly end up overstimulated, and in the long term, you can become tolerant of it as well.

With the improved fat burning process when using PhenQ, it won’t just help you lose weight. That released energy needs to find a home as well.

PhenQ Pros and Cons

  • Suppresses your appetite
  • Blocks body fat production to stop weight gain
  • Improves your mood and energy levels
  • High-quality, all-natural formula
  • A bit pricy compared to other fat burners
  • Can be only purchased through the company website

What Are The PhenQ Side Effects?

stomach pain2

The good news is that there are basically no side effects associated with using PhenQ. It’s certainly helped by the fact that PhenQ only has natural ingredients, but that only reduces concerns so far.

But after spending endless hours reading through hundreds of online reviews, I found that most people had some adverse reactions or side effects.

They either had an allergy to one of the ingredients or they took a dose that was too high.

If you take more than the recommended amount, then all the PhenQ side effects you may have are mostly from the caffeine content, which may cause insomnia and jitters.

Some stomach upset and gas can also happen due to the calcium carbonate. But again, this was only mentioned in a few reviews where people took too many diet pills.

During the past 2 months of testing, my clients and I hardly had any side effects, except when I took the pill at around 3 PM during my late lunch. I spent an hour or two awake before I got tired enough to doze off.

If you're suffering from heart problems, high blood pressure, and other systemic conditions, it's best to consult your physician before using PhenQ or any dietary supplement.

It’s always best to check for any allergies you might have from calcium carbonate or other ingredients, and avoid taking more than one serving per day.

Other fat burners you can check out:

When Should You Take PhenQ?


You should take PhenQ ideally with your breakfast in the morning to help you take advantage of the benefits throughout the day.

If this is your first time for such weight loss supplement, then it’s also best to take them with food, just in case you’re sensitive to the formula.

Once you start seeing results, then you can try experimenting with your intake to see if you can work out a more effective timing.

The manufacturers recommend taking two capsules a day, one with your breakfast and another with lunch.

But I know some people who take it along with a pre-workout for the added energy boost. I’ve tried this before but make sure to skip a cup of coffee especially if your pre-workout has caffeine in it.

The only thing I would avoid doing is taking the product late in the evening.

The stimulants can have a negative impact on your sleep patterns, and if you disrupt your sleep, then that can have other health issues in the long-term.

Our #1 Recommendation



We earn a commission if you click this link and make a purchase at no additional cost to you.

Who Can Benefit The Most?

First of all, let me say that my dietitian confirmed that the PhenQ formulation is not too strong to require different doses for men and women. The only people that should be cautious or speak to a doctor are those that have any underlying health or medical conditions, especially heart-related.

But based on the clients I have worked with, I generally categorize them into two groups.

1. People With Regular Health And Fitness Goals

fitness goals 3

I don’t think there are many people around who wouldn’t like to lose weight. For some, it’s a serious health concern if they are obese, but for most people I work with, it’s just a case of needing some help with getting fit and some weight loss.

If you have limited time to exercise, and you’ve already improved your diet to net negative calorie intake, then PhenQ will likely help you achieve your weight loss goals more quickly.

Based on the online reviews I’ve encountered, many of the users are regular people who just want to stay on top of their weight loss journey to improve their figure as well as their self-esteem.

2. Bodybuilders And Performance Athletes

For most performance athletes, weight loss isn’t as such the goal, but fat loss will definitely come into play during a cutting phase or in preparation for competitive sports events.

Getting the best results out of every training session can definitely speed up your progress, and I have seen some good results with many of my clients.

How Do You Get The Best Results?

I already mentioned that this is not some magic pill that will get you beach-ready while you sleep.

But with just a few simple tips, you can work towards your weight loss goals with a much clearer and effective approach.

1. Fix Your Diet

Seventy percent of your weight loss will come from the food you eat. Yes, you read that right. If you don’t fix your food intake, all the pumping, sweating, and running at the gym will have a very limited effect.

If you’re really struggling with a healthy diet, then I would recommend investing some money into working with a dietitian.

But the best starting point for most people is to cut out the sugar and highly processed carbs like bread and pasta.

2. Exercise Every Day

This might sound extreme, but I’m not asking you to hit the gym hard for an hour every day. What I’m actually suggesting is that even a 20-minute walk over lunch, or a 10 minute HIIT workout first thing in the morning is all it takes to kick your metabolism into a weight loss mode.

This is what I recommend to most of my clients who have limited time to exercise. It’s better to do small steps each day rather than a long session once a week which can cause fitness burnout.

3. Keep A Detailed Journal

With the help of apps like Noom, you can easily log all the food you eat. And if you have a Fitbit or other activity tracker, then you can link all that data to see at the end of every day whether your energy intake is lower than your energy output.

Jotting down where you’re eating, what else you’re doing while you’re eating, and how you’re feeling while eating can help you understand some of your habits and offer additional insight.

- Katherine D. McManus, Registered Dietitian

You can also watch this video review to learn more about her experience with PhenQ.


Where Should You Buy PhenQ?

The only really safe place to buy PhenQ without risking getting a counterfeit product is directly on the company’s official website.

This is also the only place where you get the 60-day money-back guarantee with free delivery, as well as the bulk discount offers.

You will also receive notifications of new offers that are regularly available to save you some extra money. These offers are only available on the official PhenQ website.

Our #1 Recommendation



We earn a commission if you click this link and make a purchase at no additional cost to you.

How Much Does PhenQ Cost?

PhenQ pills

One bottle contains 60 pills (recommended dosage is two pills a day) and is regularly available at a discount for about $69.95.

But it really gets interesting when you see how much money you can save by bulk ordering.

You can get the 2 +1 bottle package for $139.90 and the 3 + 2 bottle package for $189.95.

That’s at least 5 months for less than $200, which is a pretty good deal. And for a weight loss pill with natural ingredients, this price is competitive.

Shipping and Returns

PhenQ ships worldwide, and they also offer free shipping on all orders and all locations.

And that's not even the best part. You also get a 60-day money-back guarantee if you are not fully satisfied with the product for any reason. Just contact their customer service team at to receive the complete refund instructions.

When I decided to try out the product, I received the package 4 days after I placed my order on the website. It’s pretty reasonable, especially since the shipping fee was waived.

Fat Burner Alternatives



Unlike PhenQ, LeanBean is an all-natural fat burner specifically designed for women to have a more efficient weight loss.

Aside from fat burning and appetite suppressing ingredients, it also contains vitamins, minerals, and unique natural ingredients like turmeric, acai berry, and raspberry ketones.

The main edge of LeanBean lies behind the fact that it doesn’t heavily rely on stimulants so it’s unlikely to have jitters or insomnia.

Like PhenQ, it’s also 100% vegan-friendly, but it comes at a higher price since the formula is tailored to women.

Instant Knockout Box

Instant Knockout

Instant Knockout is one of the first vegan fat burners designed for bodybuilders and performance athletes.

But like PhenQ, it has become popular to active men and women who want to lose their excess weight and get more visibly toned muscles.

It makes use of caffeine, cayenne pepper, and black pepper extracts to boost metabolic rate and control appetite, similar to what PhenQ has.

But it has added L-theanine, glucomannan, vitamins, and minerals to support overall weight loss.

Since it has a higher ingredient dose than PhenQ, fitness freaks who enjoy every single minute of their workouts can benefit the most with Instant Knockout.


PhenQ faq banner

Does PhenQ contain Phentermine?

No, PhenQ doesn’t contain phentermine, which is a prescription drug only available through your doctor. It is quite a common drug, but it also has several side effects that don’t make it suitable for long-term weight maintenance and weight loss process. Phentermine has been known to cause high blood pressure and other cardiovascular concerns.

PhenQ contains purely natural weight loss ingredients that do not require any prescription.

Do fat burners suppress appetite?

Yes, some fat burners suppress appetite by including substances that either balance your blood sugar or help your stomach feel more full. Both of these actions will limit those annoying food cravings that will end up piling on the flabby stuff. PhenQ works as a fat burner and appetite suppressant in one to boost weight loss.

Is PhenQ Safe?

Yes, PhenQ is safe to take because it only contains natural ingredients that are scientifically tested for effective weight loss management. The few side effects that have been noted will generally relate to allergies or taking too many of the diet pills in one day.

Other safe fat burners we recommend:

What is the Best Natural Fat Burner?

Two of the best natural fat burners are caffeine and pepper extract. Both of these help to stimulate your metabolism by raising your core body temperature. This releases energy stored in fat thus may result in weight loss. They also have the added bonus of helping with strength and endurance during exercise routines.

Should You Buy PhenQ?

From all my research, discussions in fitness forums and Facebook groups, as well as my personal and clients’ experience, I can say that PhenQ is a weight loss supplement worth investing in to maximize the results you get from your training efforts.

PhenQ has natural ingredients with little to no side effects, and can greatly impact your weight loss efforts. Just make sure to follow a strict diet and exercise regularly to get the most out of this product.

Even if it’s just a small benefit, when you add up every single training session over several months, it can make quite a bit of a difference on your weight loss journey.

Check out the current offers available, and once you get some results, let us know on our Facebook page. If you don't get the results from PhenQ as they claim, you can take advantage of their money-back guarantee and return your purchase without hassle.

Other users have also found PhenQ effective for fat loss. The images here speak for themselves:

Taylah results PhenQ

Nicola Before After v2

Our #1 Recommendation


Ingredient quality
Overall Score 5.0
  • Suppresses your appetite
  • Blocks body fat production to stop weight gain
  • Improves your mood and energy levels
  • High-quality, all-natural formula
  • Can be only purchased through the company website

About the author

You may also like

3 thoughts on “PhenQ Review
Is It Really Effective For Weight Loss?

  1. I just bought these tablets and have been using them for a couple of days now. Thanks for the review!

Write a Reply or Comment

Your email address will not be published. Required fields are marked *