Fat Burning Supplements: What Are They & Do They Actually Work?

When it comes to weight loss aids, there is no shortage of options to choose from. And while some are genuinely helpful, some are… well, more hype than help. And plenty promise quick, effortless results.

But no matter what the label says, the real difference comes down to how you use them, and whether you’re using the right ones in the first place.

One of the most popular (and most debated) weight management tools? Fat-burning supplements. They’re everywhere, but what exactly are they, what do they actually do, and are they worth adding to your routine?

In this post, we’ll break down the science, the myths, and the must-knows about fat burner supplements, so you can decide if they deserve a spot in your weight management routine.

Understanding Fat Burner Supplements

Fat burning supplements have exploded in popularity, but a lot of people still don’t fully understand what they are or how they’re supposed to work. Put simply, fat burners are weight management products designed to support weight loss by increasing metabolism, reducing fat absorption, or promoting fat oxidation (or burning fat as fuel).

You’ll find them in capsules, tablets, powders, liquids and even snack bars. No matter the form, they generally aim to target stored body fat by changing how your body handles calories and fat.

So, what do they actually do? In theory, these supplements can:

• Boost fat metabolism
• Reduce fat absorption
• Enhance fat burning during exercise
• Support long-term changes in fat metabolism

To achieve this, most fat burners contain a blend of thermogenic agents, metabolism boosters, and appetite suppressants. Common natural ingredients include caffeine and green tea extract, which do have some evidence backing their fat-metabolism-enhancing properties.

However, their effectiveness varies widely depending on the ingredients used and individual responses. So, Fat burners should be seen as a supportive tool, not a standalone solution. When paired with a healthy diet and regular exercise, they can be effective allies in a weight-loss journey.

Types of Fat Burning Supplements

1. Thermogenic Fat Burners: Boosting Metabolism and Energy

Thermogenic fat burners are the most common type on the market. The word thermogenic means “heat-producing,” and these supplements are designed to increase the body’s internal temperature and slightly raise the metabolic rate.

They work by stimulating your sympathetic nervous system (the one responsible for “fight or flight”), which in turn boosts fat oxidation and increases the amount of energy your body burns.

Common thermogenic ingredients include:

• Caffeine: Blocks adenosine receptors, raises adrenaline levels, and triggers lipolysis (the breakdown of fat cells).
• Green tea extract: Combines caffeine and EGCG to boost metabolism and heat production.
• Capsaicin: Found in chili peppers, it can help burn around 50 extra calories per day.

2. Appetite Suppressants: Controlling Hunger and Cravings

Appetite suppressants focus on reducing calorie intake by helping you feel fuller for longer. They do not directly increase metabolism but instead target the brain’s hunger signals.

They work by influencing neurotransmitters like serotonin and norepinephrine, which play a role in hunger regulation. Others use ingredients such as fibre that expand in your stomach to trigger feelings of fullness.

By lowering the urge to snack or overeat, these supplements can make it easier to maintain a calorie deficit and support weight loss when paired with balanced eating habits.

3. Carb Blockers: Reducing Carbohydrate Absorption

Carb blockers are designed to reduce the amount of calories absorbed from carbohydrate-rich foods. They work by interfering with digestive enzymes that break down complex carbohydrates into simple sugars.

This means that meals containing bread, pasta, or rice may result in fewer calories being absorbed by the body. They’re not a free pass for endless pasta nights, but they can be a helpful tool for weight management.

4. Lipolysis Enhancers: Breaking Down Stored Fat

Lipolysis enhancers target fat already stored in the body. These supplements stimulate the process of lipolysis, where fat cells release fatty acids into the bloodstream. Once released, these fatty acids can be used as an energy source, especially during exercise.

By unlocking stored fat and turning it into usable energy, lipolysis enhancers can help the body tap into its own reserves, improving endurance and overall workout performance.

5. Natural vs. Synthetic Fat Burners

Fat burners can also be grouped by their source of ingredients:

• Natural fat burners: Derived from plants, herbs, or whole foods. Examples include green tea, cayenne pepper, and certain types of fibre. They tend to be well-tolerated but may produce more modest results.
• Synthetic fat burners: Produced in labs to replicate or amplify natural fat-burning compounds. These can be more potent but may carry a higher risk of side effects and require stricter regulation.

Common Ingredients in Fat Burners and Their Effects

Fat burner supplements include a variety of ingredients, each promising to help you shed pounds in different ways. Let’s take a closer look at what’s inside these supplements and how they work.

1. Caffeine and Other Stimulants

Caffeine is a natural stimulant found in coffee, tea, cocoa, and some plants. In fat burners, caffeine is used not just for the energy boost, but also for its potential to support fat metabolism.

• Boosts metabolism: Caffeine stimulates your central nervous system, increasing your metabolic rate (the number of calories your body burns at rest). Studies suggest it can increase metabolism by up to 11–16% for a few hours.
• Promotes fat oxidation: By increasing adrenaline (epinephrine) levels, caffeine signals your body to release stored fat from fat cells, allowing it to be used for energy, a process called lipolysis.
• Enhances exercise performance: Caffeine can improve endurance and focus during workouts, meaning you burn more calories and fat during physical activity.
• Suppresses fatigue: Feeling more alert and energetic makes it easier to stick to exercise routines and daily activity levels.

Caffeine is generally safe when consumed in moderation (up to 400mg per day for most adults.) Too much and you may experience jitters, increased heart rate, insomnia, or digestive upset, which could undermine your weight loss goals.

Some fat burners also feature smart caffeine blends, like ZumXr™, which combine instant and slow-release caffeine. This gives you a quick energy spike in 15–30 minutes plus a steady 4–6 hours of focus and fat-burning support, without the usual crash.

2. Green Tea Extract and Catechins

Green tea extract is a popular ingredient in fat-burning supplements thanks to its natural compounds called catechins. Catechins are antioxidants, plant-based molecules that help protect your cells from damage. The most abundant and active catechin in green tea is EGCG (Epigallocatechin Gallate).

• Boosting metabolism: EGCG can increase the number of calories your body burns at rest by enhancing thermogenesis, which is the process of producing heat in your body. This helps your body use more energy throughout the day.
• Targeting fat cells: Catechins may also help your body break down fat stored in fat cells and use it as fuel.
• Independent effect from caffeine: While green tea naturally contains some caffeine, research shows that catechins like EGCG can increase fat burning even without caffeine, meaning they have their own metabolism-boosting effects.

3. L-Carnitine

L-Carnitine is a naturally occurring amino acid derivative found in the body, primarily in the liver and kidneys, and stored in muscles. It’s not exactly a building block of protein like most amino acids, but it’s important for energy production. Your body can make some L-Carnitine from other amino acids, but you can also get it from dietary sources like red meat, poultry, fish, and dairy, or from supplements.

• Fatty Acid Transport: L-Carnitine binds to long-chain fatty acids in your cells.
• Delivery to Mitochondria: It shuttles these fatty acids into the mitochondria.
• Energy Production: Once inside, the fatty acids are oxidised (burned) to produce ATP, your cells’ main energy source.
• Efficient Fat Use: By helping convert stored fat into energy, L-Carnitine can potentially support fat metabolism, especially during exercise.

But it doesn’t stop at fat metabolism. L-Carnitine may also help with exercise performance and recovery. Some studies show it can reduce fatigue, improve endurance, and even ease muscle soreness after a tough session. There’s also evidence it supports heart health and keeps your overall energy levels steady by helping your cells turn fat into usable fuel.

L-Carnitine works best when paired with a healthy diet, regular exercise, and smart lifestyle habits. For most people, 1–3 grams a day in supplement form is safe, but if you have any health conditions, especially kidney issues, check with your doctor first.

3. Natural Ingredients

Some fat burners rely on plant-based or natural compounds to support weight management. These ingredients work differently from stimulants like caffeine, they often target digestion, metabolism, or energy expenditure:

• Apple Cider Vinegar (ACV): Made from fermented apples, apple cider vinegar may help slow down digestion, so you feel fuller for longer after meals. It can also help keep blood sugar levels in check, which helps stop spikes and crashes. Just remember, drink it diluted or get it in supplement form so it doesn’t irritate your throat or stomach.
• Siberian Ginseng (Eleutherococcus senticosus): Siberian ginseng, a root extract from a plant native to Siberia, is known as an adaptogen, meaning it helps the body manage physical and mental stress. This is more important for weight management than you might think. Stress spikes cortisol, which can make weight loss more difficult.
• Aframomum Melegueta (Grains of Paradise): Grains of Paradise is a spice from the ginger family native to West Africa. It works by stimulating brown adipose tissue (brown fat), which burns calories to produce heat. By activating brown fat, Grains of Paradise may increase daily calorie expenditure, even at rest.

7. DNF10™

DNF10™ is a patented yeast hydrolysate (essentially a carefully processed ingredient derived from yeast) that has been clinically studied for its role in appetite control and weight management. Unlike typical fat burners that focus on metabolism or thermogenesis, DNF10™ works on the gut-brain connection, influencing the hormones that regulate hunger and satiety.

DNF10™ targets two key hormones in the body:

• Ghrelin, often called the “hunger hormone,” signals your brain when it’s time to eat. DNF10™ can help lower ghrelin levels, reducing the sensation of hunger.
• GLP-1 (Glucagon-like peptide-1) is a hormone that signals fullness after eating. DNF10™ may increase GLP-1 activity, helping you feel satisfied sooner and resist overeating or snacking.

By modulating these hormones, DNF10™ helps you consume fewer calories naturally without feeling deprived. Unlike stimulant-based fat burners, DNF10™ supports long-term appetite management rather than giving a temporary energy boost.

4. Soluble Fibre

Soluble fibre is a type of dietary fibre found in plant-based foods, including oats, beans, lentils, apples, citrus fruits, and flaxseeds. Unlike insoluble fibre, which passes through your digestive system largely intact, soluble fibre dissolves in water to form a gel-like substance in your gut.

• Promotes fullness and reduces appetite: When soluble fibre forms a gel in your stomach, it slows down digestion and makes you feel fuller for longer. This helps curb cravings and reduces the likelihood of overeating.
• Slows nutrient absorption: By slowing the breakdown and absorption of carbohydrates and fats, soluble fibre helps prevent rapid spikes in blood sugar and insulin, which can support fat management.
• Supports fat loss: Some studies suggest that soluble fibre can bind to fat molecules in the digestive tract, reducing the number of calories your body absorbs. This means your body may end up using stored fat for energy more efficiently.
• Gut health benefits: Soluble fibre feeds beneficial gut bacteria, producing short-chain fatty acids that may help regulate metabolism and appetite. A healthy gut microbiome has been linked to better weight management.

Do Fat Burners Actually Work?

Short answer: Yes, but only if you use them the right way. They work best as part of a realistic, energising, and sustainable approach to weight management. They are designed to give you a boost, keeping cravings in check, and helping you stay consistent while you tackle your goals.

At Hercules Supplements, we believe that you shouldn’t have to suffer through low energy, relentless cravings, or crash diets to see results. Achieving your goals should feel achievable and even empowering.

That’s exactly why our fat burners are designed to lift you up daily, giving you that extra edge to hit the results you’ve earned.

Holistic Approach to Weight Management

Our formulas don’t just target fat loss, they help with energy, focus, cravings, and even mental clarity. By supporting multiple aspects of weight management, we help you create consistency, build confidence, and maintain momentum without feeling deprived or drained.

Burn of the Gods – Ultimate Shred

• Long-lasting energy (4–6 hours without the crash)
• Boosts mental focus and intensity
• Crushes cravings, keeping hunger in check for fat burning

Ignite – Non-Stim Liquid Shred Formula

• Stimulant-free energy (no caffeine, jitters, or crashes)
• Enhances mental alertness and clarity
• Fasting & keto-friendly, perfect for low-carb lifestyles
• Supports metabolism, curbs cravings, and promotes fat breakdown
• Liquid formula that helps you feel lighter, clearer, and less bloated

Clean, Effective Ingredients

We’re serious about what goes into our products: no cheap fillers, artificial sweeteners, or unnecessary chemicals. Instead, we use natural sweeteners like Thaumatin (zero-calorie, plant-based, no bitter aftertaste) and clinically dosed active ingredients that actually deliver results. Our flagship products are nearly sugar-free and low-calorie:

•  Ignite – Non-Stim Liquid Shred Formula: under 1 calorie per serve

•  Burn of the Gods – Ultimate Shred: under 10 calories per serve

Backed & Reviewed

We analysed thousands of verified reviews to see how real users felt about our products. Here’s what we found:

Burn of the Gods – Ultimate Shred:

• 98% reported less hunger and cravings
• 97% reached their weight loss/health goals
• 91% felt more productive at work or study
• 98% used it daily for energy support
• 98% would recommend it to a friend

Ignite – Non-Stim Liquid Shred Formula:

• 94% felt more energised throughout the day
• 95% noticed reduced cravings in the first week
• 83% saw visible changes with a healthy diet
• 96% said they’d use it again as part of their routine

Maximising Fat Burner Supplements

Fat burner supplements are a tool in your weight management tool kit. To get the best results, you need to pair them with a solid foundation of nutrition, exercise, and healthy habits. Here’s how to make your fat burners work harder for you:

1. Prioritise Whole-Food, Nutrient-Dense Diets: Focus on whole, nutrient-dense foods. Vegetables, fruits, whole grains, and healthy fats keep you full, provide essential nutrients, and support fat metabolism. Fresh foods beat processed every time.
2. Exercise and Resistance Training: Combine moderate cardio weekly with strength training twice a week. Exercise preserves lean muscle, boosts metabolism, and amplifies fat burners’ effects.
3. Lifestyle and Habit Changes: Sleep matters. Consistently getting 7+ hours per night can dramatically affect your weight management success. Sustainable, long-term lifestyle changes outperform short-term “diets.”
4. Set Realistic Expectations and Goals: Don’t expect miracles. Fat burners are a supporting player, not the star. Use SMART goals, specific, measurable, achievable, relevant, and time-bound, and break big goals into manageable steps. Track your progress regularly and adjust your plan as needed.
5. Consult a Professional: Always consult a healthcare professional before starting any new supplement, especially if you have existing health conditions.

How to Choose the Right Fat Burner

Not all fat burners are created equal. Here’s what to look for:

• Read labels carefully: Focus on the ingredient list and exact dosages, not flashy marketing. Be cautious of “proprietary blends” that hide quantities.
• Dosage matters: Stick to manufacturer recommendations. More isn’t better, especially with stimulants like caffeine, which can disrupt sleep and energy levels.
• Avoid scams and unsafe products: Watch out for exaggerated claims, vague study references, overused buzzwords like “natural” or “organic,” and missing certifications.

The Bottom Line on Fat Burner Supplements

Fat burner supplements definitely catch the eye of anyone looking to speed up their weight loss journey. The idea of a little extra help to torch fat, curb cravings, or boost energy is undeniably appealing. But here’s the reality: these products are most effective when used as part of a bigger plan, not as a standalone solution.

Fat burners are a tool to support your goals, not a replacement for effort.

Ready to give your weight management routine a boost? Explore our full range of weight management supplements today and find the products designed to support your goals, curb cravings, and help you feel energised every step of the way. Your journey just got a little easier. Shop now and discover what works for you!