Along with many of the products already established in the mainstream fitness industry, thermogenic supplements have steadily edged their way into the supplement market. After attracting interest from the more aesthetically-minded gym buff for more than a decade, there is still debate about the actual effects.
Certainly, the appeal as a potential add-on to any gym ‘stack’ came initially from claims of rapid fat-burning and insane workout energy. This continues to help to make thermogenics an area of interest for newer generations of fitness and performance buffs concerned with appearance.
But do thermogenics help you lose weight? Many of these compounds have been found to affect metabolism, although only slightly in measurable terms. So it is still somewhat unclear whether the effects are significant in weight loss terms.
That said, let’s take a closer look into what exactly thermogenics are and what they do and see if we can get to the bottom of it.
What Are Thermogenics?
The general purpose and mechanics of thermogenic products can be derived from the root and examination of the word. So we find ‘thermo’ (as in heat) and ‘genic’ or generating (as in producing) to mean heat-producing or getting hotter.
Thus products containing thermogenic ingredients aim to increase metabolism (while possibly reducing appetite) to generate heat and boost the body’s fat-burning mechanisms.
A fairly wide range of supplements considered to have thermogenic properties are available over the counter, some containing just one ingredient and others with a blend of compounds. The most common thermogenic supplements include caffeine, green tea, capsaicin, and epigallocatechin gallate.
The latter of this list is a compound found to enhance the thermogenic effects of caffeine, which is why green tea is such a powerful thermogenic as it contains both of these compounds.
BMR, RMR, and the Link to Thermogenics
If you have researched what the thermogenic buzz may be about, you may have seen the basal metabolic rate reference a few times. The basal metabolic rate—BMR—is the number of calories necessary for basic life-sustaining functions. So referencing it is considered a helpful indicator in any weight control efforts.
BMR is similar to (but not the same as) RMR—resting metabolic rate—which is more about the energy required during rest to stay alive. This typically accounts for around 70% of the body’s total energy needs, while the other 30% or so is necessary for the digestion of food and nutrients.
Learning how to estimate your BMR can help with weight control, as it allows you to more closely determine the daily calories required to maintain, increase, or reduce your current weight. Thus it is often used with products aimed at weight reduction.
BMR estimations are based upon factors such as age, weight in kg, and height in cm as you can see from this BMR CALCULATOR.
How Do Thermogenic Supplements Claim to Work?
The brands that produce these products often do so with the clear indication that the thermogenic compounds will help you burn more body fat.
This claim is still widely-debated in scientific fitness circles. Still, the idea is based on the fact that the hotter you get, the more calories you burn, so the thermogenic effect is using more calories and burning fat in conjunction with exercise.
Is There Clinical Research available to Back up Claims made by Thermogenic Supplements?
The most well-known thermogenic compound—caffeine—is a good place to start. Certainly, some research indicates the thermogenic effects of one milligram of caffeine allow an additional 0.1 calories to be burned in the subsequent 24 hours.
Thus, taking a 150-mg caffeine pill would burn an additional 15 calories over the course of a day, which anyone would agree is a minimal amount.
Studies done on both humans and animals related to energy balance show that doses of 3–5 mg per kg of body weight are the most effective for aiding the fat-burning process.
Should I Take a Thermogenic Supplement in the Hope that it Lives up to the claims on the Bottle?
It’s always going to be your call.
There are so many variable factors when it comes to any supplement, so it pays to do your background research list and weigh the odds. Knowledge is power on this one.
What Side Effects are Possible When Taking Thermogenic Supplements?
The most common side effects of thermogenic supplements are minor and tend to be related to restlessness or even insomnia from the increased alertness and energy. Others have reported headaches or stomach irritation.
However, some people experience side effects, making it even more crucial to do your homework first, including the negative reviews, and decide for yourself. This is especially the case if there is a history of any underlying health problems, and the same would go for adding any supplement into your lifestyle.
Several studies have uncovered a possibly more serious link reported a link between these types of supplements and severe inflammation of the intestinal tract, and there are even warnings related to liver damage.
It’s worth bearing in mind that the majority of supplements are still not that well not regulated or even tested exhaustively before general release. It’s wise to be cautious initially, especially dosage-wise, and with compounds like thermogenics which have a stimulating effect.
The Bottom Line
Since studies on caffeine show its actual metabolizing effects are minor, it would look as if supplementing with thermogenics is likely to make that much of an impact on body weight by itself. It could be, though, that the differences might be more prevalent in conjunction with other lifestyle adaptations related to diet and exercise.
