The following list identifies some of the popular fat loss supplements, along with claims that are attributed to them and their commonly used dosages.

Some of these supplements do not accomplish their intended function as well as alleged, so check Effectiveness Rating (0 – 4) to see if those items in your cupboard are hot or hype.

This rating is provided by Muscle & Fitness magazine. Personally, I do not think any of these supplements are necessary to lose weight.

With an exception of caffeine and ephedrine (ephedra was banned by FDA by the way), my liberal “effectiveness rating” for all of them is 1.5.

Note: Remember that this information is not medical advice. Consult your physician before undertaking any diet or making changes in your existing diet or supplements, and for diagnosis and advice on health problems.

Supplements Intended to Support Fat Loss

Supplement – Intended Key Function – Effectiveness Rating (ER) – Common Dose (CD)

Caffeine (guarana, kola nut, green tea) – promote fat utilization; improve aerobic performance. ER: 3.5. CD: 100 – 300 mg daily.

Ephedrine (mahuang, ephedra) – improve alertness; raise metabolism; increase fat mobilization. ER: 3. CD: 25 – 75 mg daily.

Pyruvate – decrease bodyfat; energy production. ER: 2.5. CD: 5-10 g daily.

L-carnitine – increase fat metabolism; improve aerobic performance. ER: 2. CD: 500-750 mg daily.

Hydroxy citric acid (HCA) – prevent fat accumulation; decrease appetite. ER: 2. CD: 500-750 mg before meals.

Chitosan – block fat absorption. ER: 2. CD: 700-800 mg daily.