True Shred Review (2024 Upd.) Does It Really Work?

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: March 20, 2024
FACT CHECKED by Dr. Kristy Dayanan, BS, MD
We personally test every product featured in our reviews and guides. By ordering products anonymously and getting a group of independent testers, we are able to get first-hand experience and provide data-driven recommendations. Learn more.

As a personal trainer with over ten years of experience, I can tell you that most of the aggressively advertised fat-burning supplements don’t deliver on their promises.

True Shred is one such product that I suddenly saw more people taking, and it appears everywhere in online advertising.

So, I got together with my dietitian and a few clients to research this fat burner and see how well it actually worked. That meant testing it for four weeks, measuring the results, and comparing those to products that we know work well.

Here’s what we found.

Hard Rock Supplements. True Shred

Rated 4.6/5


User Ratings
Product Effectiveness

Who is it for?

Who is it for?

  • People looking for a comprehensive fat-burning supplement
  • Individuals who want a product with proven ingredients and third-party testing

Who is it not for?

  • Those sensitive to caffeine or other stimulants

Final Verdict

True Shred offers a solid formulation with high user ratings and effectiveness. It is a reliable choice for those seeking a well-rounded fat burner, although its price may be a consideration for some.

What Is True Shred?

True Shred

True Shred is a fat-burning supplement from the company Hard Rock Supplements.

It claims to be one of the most effective fat burners on the market and was listed as one of the best products by Men’s Journal.

It’s marketed as a natural and legal anabolic that supercharges your metabolism, increases protein synthesis, and helps you build more defined and harder muscles.

It uses natural ingredients that the company claims have scientific proof to deliver results. And that’s where we focused our attention on research and testing.

Before I show you what our testing revealed, let's take a look at what goes into True Shred.


Our dietician looked at the seven major ingredients that go into True Shred's formula and shared the following.

1. Bulbine Natalenis (700 mg)

Bulbine Natalensis is an herb native to South Africa that’s traditionally used in local medicine.

In the realm of fitness supplements, it’s gaining traction as a potential natural fat burner and testosterone booster.

WebMD suggests that Bulbine natalensis may enhance libido and increase natural testosterone levels, which can indirectly support fat loss and muscle gain [1].

However, its efficacy and safety, particularly at high doses or for long-term use, aren’t well established.

Users should approach it with caution and consult healthcare professionals before incorporating it into their fitness regimen, as more research is needed to fully understand its effects and optimal dosage.

2. Colostrum Powder (500 mg)

Colostrum powder, derived from the early milk produced by mammals post-birth, is gaining popularity as a dietary supplement, including in the context of fat burning and fitness.

Rich in proteins, antibodies, and growth factors, it is believed to support immune function, gut health, and muscle repair, according to a study in the National Library of Medicine [2].

While it's not a traditional fat burner, it’s claimed to enhance muscle growth and repair. However, more research is needed to fully understand its benefits in this area [3].

3. L-Norvaline (300 mg)

L-norvaline is an amino acid derivative commonly included in bodybuilding supplements. I’ve come across the ingredient in many pre-workout formulas.

It’s a variant of the branched-chain amino acid (BCAA) valine and is believed to enhance workout performance and muscle growth. However, there doesn’t seem to be much research on this and the ingredient’s fat loss ability.

There are, however, some claims that L-norvaline might be bad for the brain, but some researchers believe the claim is overstated [4] [5].

I personally recommend steering clear from ingredients who's efficacy don't have solid scientific backing.

4. 7-KETO DHEA (200 mg)

7-KETO DHEA is a metabolite of Dehydroepiandrosterone (DHEA), a hormone produced by the adrenal glands.

I’ve seen it often marketed as a weight-loss supplement due to its potential impact on metabolism.

However, there’s much research lacking on its true efficacy in burning fat and shedding weight [6].

5. Chinese Smilax Extract (100 mg)

Chinese smilax extract, derived from the plant Smilax china, is traditionally used in herbal medicine.

It's often included in fitness and bodybuilding supplements for its purported anti-inflammatory and testosterone-boosting properties. However, its role as a direct fat burner is not well-established.

According to our dietician, the evidence supporting its use for enhancing physical performance or significantly impacting body composition is limited and largely anecdotal.

6. Adrostra-3, 5-diene-7, 17-dione (75 mg)

Androsta-3,5-diene-7,17-dione, also known as Arimistane, is a metabolite of 7-KETO DHEA and is commonly used in the bodybuilding community as an aromatase inhibitor. It is believed to help optimize the testosterone-to-estrogen ratio in the body, potentially leading to improved muscle hardness, reduced water retention, and increased fat-burning capabilities.

However, the scientific evidence supporting these claims is limited. Most of the knowledge about this ingredient comes from anecdotal reports and its mechanism of action rather than from rigorous clinical trials.

7. S 3,5-Diiodo-L-Thyronine (300 mcg)

3,5-Diiodo-L-Thyronine, often abbreviated as T2, is a thyroid hormone derivative that has gained attention in the fitness and bodybuilding communities as a potential fat-burning supplement.

However, the scientific understanding of T2, particularly its long-term safety and efficacy as a weight loss or fitness supplement, is limited. Research in this area is not extensive, and much of the available data comes from animal studies or small-scale human trials.

Therefore, while T2 might offer some potential benefits for fat loss, its use should be approached with caution, and it's advisable to consult with a healthcare professional before incorporating it into any supplement regimen.

True Shred's Supposed Benefits

Lifting barbell

Here's an overview of the results our testing team had with True Shred.

We went through one cutting week without any fat burner, followed by two more with True Shred to compare the results.

1. Fat Burning

The True Shred marketing material promises improved metabolic rates that help get rid of stored body fat and show your lean mass.

However, we didn’t notice increased fat burning during our testing, and my dietitian pointed out that the included ingredients aren’t actually designed for metabolic benefits.

2. Muscle Endurance And Strength

The other thing that it promises is improved strength and endurance during training. What we found was that there was some improvement during exercise, and my dietitian pointed out that this was most likely due to the included DHEA [7].

However, the effect was not significant and not as strong as a typical pre-workout would deliver.

  • Provides some improved training strength and endurance
  • It’s easy on the stomach and doesn't cause side effects
  • There’s a limited effect on fat burning
  • You need to take four capsules a day

Does It Have Downsides?

Yes, True Shred has downsides. It promises to deliver fat burning, strength, and muscle building, but our testing results revealed that it only delivered modest strength increases with almost no additional fat burning.

It did help with maintaining lean muscle mass, but you’d be better off taking a good pre-workout to achieve the same at a lower price.

And you also need to take four capsules a day, which is quite a lot.

How Does It Compare To Other Products?

PhenQ and True Shred comparison

The next thing we did was compare the results to two other products.

First of all, we’ve seen much better strength, endurance, and fat burning with Instant Knockout.

It has a strong dose of caffeine, which helps to burn more fat during exercise [8].

And the other product we compared the results to is PhenQ weight loss pills.

It has a great formula of proven ingredients, which includes caffeine and L-carnitine to help with consistent weight loss [9].

The last product is LeanBean, a female-centric fat burner that enhances muscle hardness and improves body mass index. With its all-natural ingredients, it accelerates fat metabolism, leading to a chiseled physique.

“Overall, the research team found that taking a dose of caffeine 30 minutes before an aerobic workout increased fat oxidation during exercise regardless of the time of day.”

- Carolyn Crist, Writer at

Who Shouldn't Take True Shred?

Anyone with underlying medical conditions shouldn’t take True Shred and should consult a doctor instead.

Also, if you need to speed up your cutting phase significantly or break through a weight loss plateau, then True Shred is not going to give you the best possible results.

It’s an expensive supplement with limited results for fat burning, and I would also suggest that you take separate supplements for metabolic boosters and training performance so that you can get the timing right for both effects.

Other User Reviews

Muscular person using a laptop

Here are two reviews that we got from the official website that seem to have had the same experience as ours.

“Seeing some body changes , not much weight loss feeling good”

- Joe G, Company Website

“2 weeks in. So far so good. No side effects, improved workouts, and improved energy (got rid of my afternoon slump). Maybe a slight improvement in muscle definition.”

- Matthew, Company Website


Can You Take True Shred Every Day?

Yes, you can take True Shred every day. It contains natural ingredients that are classified as generally safe to take. But you should consider taking an off-cycle after 6-8 weeks.

Does True Shred Contain Stimulants?

No, True Shred Doesn’t contain stimulants. It’s a caffeine-free option that makes it suitable for anyone who tends to get jittery or if you need to take it later in the day and avoid sleepless nights.

Our Verdict: Should You Invest In True Shred?

Based on our research and testing results, we have decided not to advise clients and readers to buy True Shred. It’s an expensive supplement with limited results for training performance and fat loss.

If you need to kick-start your cutting phase or break through a weight-loss plateau, then I would suggest that you try PhenQ. It has a formula that has a lot of credible science supporting it.

And we have seen many clients achieve much faster results within weeks.

We Recommend This Instead


PhenQ CTA Product

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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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