Fat Burning Supplements That Work

There are a lot of supplements out there that claim to burn fat and help you lose weight.  Many of these do not have enough research to back up the claims that are made.  The following supplements have plenty of solid research behind them for weight loss.

If you were to ask me what one of my favorite supplements is for fat-burning I would definitely say L-carnitine.  Carnitine is an amazing compound that is made in small amounts in the body but should be consumed from food or supplements.  Carnitine’s role is simple but powerful and has many health benefits in addition to burning fat.  Basically, carnitine binds to fat and shuttles it into the part of our cells that burn fat for energy.

Carnitine is only found in substantial amounts in dark meats such as lamb and beef.  Its levels in plants are almost non-existent and vegetarians tend to have low carnitine levels. 

Carnitine has been shown to lower cholesterol, raise HDL (good cholesterol), lower LDL (bad cholesterol), lower body fat, increase muscle mass, and increase energy levels.  Therapeutic doses range from 1-6 grams per day.  I recommend 500mg twice a day to start.  Do not take carnitine late in the day because its energizing effects can cause insomnia.  Carnitine has also been shown to shift the body to a fat-burning metabolism as opposed to sugar during all types of exercise and it also decreases the “burn” one feels in muscles during exercise.  I would take carnitine before exercise to optimize fat-burning and enhance endurance.  Carnitine requires a few other nutrients to function optimally:  Vitamins B5, B12, (take a b-complex) and C and the mineral magnesium. 

The second supplement I recommend for burning fat is known as CLA or conjugated linoleic acid.  CLA is an amazing fatty acid that not only enhances fat-burning but also will increase muscle mass.  CLA has been used for many years as a feed additive to livestock to enhance muscle and decrease fat storage.  This allows ranchers to produce cattle with meat that is less fatty.  Well the same goes for us!  Studies have shown that supplementation with 1 gram of CLA three times a day with food increases lean body mass and decreases body fat.  CLA is mainly found in meat, especially grass-fed meat.  Cattle that eat grass naturally make CLA so ranchers do not have to add it to their feed like grain-fed cattle.  There is also new research showing that CLA prevents heart disease, cancer and stabilizes the fat-storing hormones insulin and leptin.