Losing weight comes down to creating a calorie deficit over time by boosting metabolism and decreasing calorie intake. Using natural supplements can provide an extra boost to support fat loss when combined with a healthy diet and exercise routine. Here are the top 10 supplements backed by scientific research to increase metabolic rate and enhance weight loss results:
1. Apple Cider Vinegar and Black Seed Oil
Both ACV and black seed oil are ancient remedies that support metabolic function in several ways. ACV’s acetic acid helps balance blood sugar and suppress appetite hormones like ghrelin. It also contains beneficial bacteria that nourish the gut microbiome. Black seed oil, meanwhile, regulates inflammatory pathways and enhances insulin sensitivity – two critical factors in promoting calorie burn.
Studies indicate 1 tablespoon of either supplement diluted in water twice daily can mildly boost metabolic activity, especially when paired with a calorie-controlled diet. The combination of these potent superfoods maximizes their metabolism and fat-burning synergy.
2. Capsaicin
The compound that gives chili peppers their heat, capsaicin, has thermogenic properties. Research links it to boosting energy expenditure temporarily by up to 50 calories per day. Applied topically or supplementing with capsaicin may complement fat loss efforts.
3. Caffeine
Caffeine is one of the most effective natural supplements for increasing metabolism. It works by mobilizing fats and boosting thermogenesis. Just 100-300mg per day from coffee, tea or supplements has been shown to elevate metabolic function by 3-11%. Caffeine also supports alertness and exercise performance. It’s a great stimulant for burning extra calories throughout the day when combined with activity.
4. Raspberry Ketones
Raspberry ketones stimulate adiponectin secretion, impacting metabolic rate. They may also enhance noradrenaline levels in a way that boosts fat burning. While evidence is scarce, 100-200mg daily may support gradual fat metabolism improvements alongside calorie control. More research is still needed on their effects.
5. African Mooango
Extract from African mango seeds provides soluble fiber and compounds that mobilize fat and slightly suppress appetite. Studies point to 150-300mg Irvingia per serving complementing a reduced-calorie diet to optimize fat loss. Its effects on inhibiting citrate lyase aid metabolic function.
6. Green Coffee Bean Extract
standardizing to 45-50% chlorogenic acid. These acids raise fat oxidation and gently elevate metabolism post-meal. Aim for a supplement supplying 150-250mg GCBE with meals. More research is still needed.
7. Glucomannan
This fiber thickens in the stomach, enhancing fullness hormone release for hours. At 1-3g per day it provides negligible calories yet fills you up to curb appetite and promote minor metabolic boosting. It aids weight loss of 5-10 pounds over months with calorie monitoring.
8. Green Tea Extract
The catechins in green tea have potent fat-burning properties. Research shows EGCG and other catechins can boost thermogenesis by 4-10% and enhance fat oxidation. Using a high-quality extract supplying 250-350mg catechins daily supports mild calorie and fat-burning. Green tea may also prevent weight regain after loss. It packs additional antioxidant benefits.
9. Garcinia Cambogia
Studies point to hydroxy citric acid (HCA) in Garcinia inhibiting citrate lyase to block carb-to-fat storage. It may also slightly suppress appetite. Most research links HCA from Garcinia to 1-3 pounds of additional weight loss monthly when supporting calorie reduction. Look for a supplement providing 60% HCA and 1500-3000mg daily.
10. Synephrine
This compound found in bitter orange functions similarly to ephedrine to boost fat metabolism and increase thermogenesis. When combined with caffeine, it enhances lipid mobilization more than caffeine alone. While fat-burning effects are minor, 25-50mg daily supports a slightly revved metabolism.
