A Guide To Weight Loss Supplements

In a fast-paced world, where quick results are highly prized, fat-burning supplements are increasingly popular – thanks to the promise of rapid weight loss and an effortless path to fitness goals.

In this guide, we’ll highlight the best fat loss supplements that are backed by evidence and can genuinely support your goals, whether that’s reducing body fat or becoming leaner while building muscle, helping you stay focused and on track.

1. Caffeine

Caffeine is one of the few natural substances proven to aid in fat burning. It's found in coffee, tea and various other foods and beverages, as well as in many weight loss supplements. Here's how caffeine can contribute to fat loss:

• Boosts metabolism: Caffeine can increase the body's metabolic rate, meaning it helps to burn more calories at rest. This thermogenic effect makes caffeine a popular ingredient in weight loss supplements. Research has shown that caffeine can help to boost your metabolism by up to 16% over 1-2 hours.
• Enhances fat oxidation: Caffeine can stimulate the breakdown of fatty acids stored in adipose tissue (body fat). This process, known as lipolysis, involves releasing fatty acids into the bloodstream, where they can be used for energy. However, this appears to be more significant in people with a lower body weight versus those who are overweight or obese.
• Improves exercise performance: By stimulating the central nervous system, caffeine can reduce the perception of effort during exercise, potentially leading to longer or more intense workouts and thus increased calorie burn.

Learn more about how caffeine can help your training and performance.

Considerations when taking caffeine for weight loss

Caffeine can support weight loss by boosting the body’s natural fat burning processes, but it’s most effective when paired with a healthy diet and regular exercise. Its impact may lessen over time as tolerance builds, and high doses can cause side effects such as jitteriness, insomnia and increased blood pressure. Sensitivity varies between individuals, so moderation is essential when considering caffeine for weight loss.

The best caffeine supplements for weight loss

The Healthspan Kick-Start Caffeine Gum provides a quick-release energy boost, delivering 100mg of caffeine per mint-flavoured piece. With around 85% absorbed within 10–15 minutes, it helps increase mental alertness and can support your fat-loss efforts by giving you the extra energy to stay active and focused throughout the day. Super convenient to carry around and take throughout the day, they can easily be added to your usual diet and routine.

Kick-Start Caffeine Gum

Quick-release energy boost

• 100mg caffeine per mint-flavoured gum
• 85% absorbed in 10–15 minutes
• Increases mental alertness

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2. Green tea extract

Green tea extract can support fat burning and boost metabolism, thanks to its active compounds - particularly catechins like epigallocatechin gallate (EGCG) and caffeine. While results may vary, research suggests these ingredients can play a helpful role in supporting weight management. Here are some reasons why green tea is an effective supplement for weight loss:

• Increased metabolism: Caffeine and catechins can help increase energy expenditure and fat oxidation, which means they can help the body burn fat more efficiently. An analysis of six studies showed that a combination of green tea and caffeine helped people burn 16% more fat than a placebo.
• Increased fat burning while exercising: Some research indicates that green tea extract might be more effective at increasing fat burning during physical activity. One study of men who took green tea extract found that they burned 17% more fat than men who did not take the supplement.
• Appetite suppression: There is some evidence that green tea can help in appetite regulation, preventing overeating, although this is less conclusive.

Considerations when taking green tea extract for weight loss

Green tea extract can support weight loss, especially when combined with caffeine, a healthy diet and regular exercise, but its effects are generally modest. Results can vary between individuals, influenced by genetics, lifestyle and starting body fat levels. Therefore, for those wondering, “is green tea good for weight loss?” – the answer is yes, though its effects are supportive rather than dramatic.

The best green tea supplements for weight loss

The Healthspan Elite Quercetin with Green Tea combines the antioxidant benefits of quercetin with the fat-burning potential of green tea. The inclusion of green tea extract helps support metabolism and increase fat oxidation, particularly during exercise.

Quercetin With Green Tea

1000mg quercetin + 120mg green tea extract

• Supports metabolism and fat oxidation
• Enhanced bioavailability
• Ideal alongside an active routine

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Related article: What To Do When You Hit A Weight-Loss Plateau.

3. L-carnitine

L-Carnitine, a naturally occurring amino acid, is often marketed for its potential fat-burning capabilities. L-Carnitine plays a crucial role in energy production by transporting fatty acids into the mitochondria, the cell's powerhouses, where they are burned for energy. This function has led to the hypothesis that supplemental L-Carnitine could enhance fat burning. It can also aid weight loss by:

• Exercise performance: Some studies have shown that L-Carnitine supplementation may improve exercise performance, which in turn could lead to increased fat burning.
• Modest fat loss: Research has demonstrated modest fat loss in certain groups, particularly in those with lower levels of L-Carnitine to begin with or among elderly populations.

Considerations when taking L-carnitine for weight loss

Though L-carnitine can assist with weight loss, evidence for its effectiveness is mixed, with many studies showing less effect in younger people and athletes. As the body produces L-carnitine naturally and it’s found in foods like meat, supplementation may offer limited benefit if levels are already adequate. Long-term effects and safety of high doses are unclear, and there may be potential interactions with medications, so always consult a healthcare professional before taking. Overall, L-carnitine weight loss benefits appear modest, and effective fat loss still relies on diet, exercise, and lifestyle changes.

The best L-carnitine supplements for weight loss

When choosing an L-carnitine supplement for weight loss, look for high-quality, well-studied forms such as L-carnitine L-tartrate or acetyl-L-carnitine, which are commonly used in research. Opt for products from reputable brands that provide clear dosage guidance and third-party testing to ensure purity and safety.

4. Protein powder

Protein powder can be a beneficial tool for fat loss by supporting overall dietary habits that contribute to weight loss. Protein powder is a concentrated source of protein, usually derived from foods like whey, casein, soy, or peas. It's commonly used to supplement protein intake, especially among athletes, bodybuilders, and those looking to increase their protein consumption for various health reasons. Here are some of the ways that it can help with weight management:

• Satiety and appetite control: Protein is more satiating than carbohydrates or fats, meaning it can help you feel full for longer. Using protein powder to increase your protein intake can reduce overall calorie consumption by curbing appetite.
• Increased metabolism: Higher protein intake has been associated with a slight increase in metabolism. This is because the body uses more energy to metabolise protein compared to carbs or fat.
• Muscle maintenance and growth: Protein is essential for muscle repair and growth. Maintaining muscle mass is crucial during weight loss because muscle tissue burns more calories than fat tissue, even at rest.
• Weight management tool: For those replacing meals or snacks with a protein shake, it can be a convenient and controlled way to manage portions and calorie intake.

Related article: What Is Protein And How Does It Help Build Muscle?

Considerations when using protein powder for weight loss

Protein powder can support fat loss as part of a balanced diet and regular exercise, but it’s not a reliable solution on its own. Quality matters; some powders contain added sugars or artificial ingredients, so choosing a clean, high-quality option is important. It should be used as a supplement, not a replacement for whole foods.

The best protein powder for weight loss

For those asking, “what protein powder is best for weight loss?”, options that are high in protein and low in calories, carbs, and sugars are the most effective. Our protein range is expertly formulated to deliver high levels of quality protein per serving while keeping calories, fats and sugars to a minimum. Designed for easy digestion and available in blends to suit different dietary preferences, they’re simple to incorporate into your everyday routine.

The Healthspan Elite Clear Whey Protein Isolate is an excellent protein powder for weight loss. Each serving provides 21g of protein from hydrolysed whey isolate, with very low carbohydrate and sugar content. It’s designed to mix with water, making it a light, refreshing option without the added calories of milk.

Read our article on getting started with whey protein.

All Blacks Clear Whey Protein Isolate

Clear, refreshing and juicy protein powder

• 21g hydrolysed whey protein isolate per serving
• 5.3g BCAAs per serving
• Mixes with water (no milk needed)

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5. Creatine

Creatine is one of the most researched sports supplements and is widely used to support strength, power and high-intensity performance. While creatine isn’t a direct “fat burner”, it can support fat-loss goals by helping you train harder and maintain lean muscle mass during a calorie deficit. Here’s how creatine may support body composition and performance:

• Increases training intensity: Creatine supports rapid energy production (ATP) during short, intense bursts of exercise, which can help you lift heavier and complete more total work.
• Supports lean muscle maintenance: Maintaining muscle is key during fat loss, as lean mass supports metabolic health and performance. Creatine can help preserve strength and training quality while dieting.
• Helps performance consistency: Better recovery between high-intensity efforts can help you maintain consistency in training — an important factor in sustainable fat loss.

Considerations when taking creatine for fat loss

Creatine may cause a small increase in body weight at first due to increased water content in muscles, which is normal and not an increase in body fat. The benefits are best seen when taken consistently, alongside resistance training and a protein-rich, balanced diet. As with any supplement, follow product guidance and consult a healthcare professional if you have any medical conditions or take prescribed medication.

The best creatine supplement for fat loss and performance

All Blacks Creatine Monohydrate is a clean, ultra-pure source of creatine, delivering 5g per serving to support physical performance and training intensity. It’s micronised for easy mixing, making it a simple addition to your pre-workout routine — particularly helpful if your goal is to stay strong, train hard and protect lean mass while reducing body fat.

All Blacks Creatine Monohydrate

Increases physical performance and intensity

• 5g ultra-pure source of creatine per serving
• Perfect pre-workout supplement
• Micronised for clear and easy mixing

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Conclusion: What is the best supplement for weight loss?

Some natural fat loss supplements, such as caffeine and green tea extract, can support weight loss and provide a helpful boost, but there’s no quick fix. The most effective and sustainable results come from combining a balanced diet with regular exercise. It’s important to approach supplements critically, recognising that not all marketing claims are backed by science. When used wisely, alongside healthy lifestyle choices, supplements can be a useful part of an overall strategy for achieving and maintaining fat-loss goals.

Important: If you have any medical conditions, are pregnant, breastfeeding or taking prescribed medication, consult a doctor or pharmacist before taking food supplements.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.