Green apple with measuring tape on table in kitchen

What are thermogenics and how can they help you burn fat?

If you're seeking a method to enhance your metabolism and increase calorie burn you may have come across thermogenic supplements. These supplements assert the ability to raise your body's heat production, ultimately aiding in weight loss and reducing body fat. However, what exactly are thermogenics? Do they truly deliver results? In this article we will delve into the definition of thermogenics, their impact on the body and examine the evidence regarding their effectiveness and safety.

What are thermogenics?

The term "thermogenic" essentially means producing heat. When our bodies burn calories they generate heat. Therefore supplements that aim to increase metabolism or facilitate fat burning are categorized as thermogenic. You can find a variety of these supplements for purchase without a prescription. Some contain an ingredient while others combine compounds known for their metabolism boosting properties.

The manufacturers claim that these supplements can aid in weight loss or enhance burning. There is ongoing debate regarding the validity of these claims. Among the thermogenic ingredients are caffeine, green tea, capsaicin and various plant extracts. Let's delve into each of them in detail below.

How do thermogenics work?

Thermogenic supplements function by triggering elements of your metabolism like elevating your heart rate, blood pressure or energy usage. Additionally they can potentially decrease your appetite. Impede the absorption of fat. Lets delve into how some found thermogenic ingredients operate;

  • Caffeine: Caffeine as a stimulant has the ability to raise cortisol and adrenaline levels in your body. This hormone then prompts your cells to release acids into your bloodstream, which can be utilized by your cells for energy. Additionally, this stimulant also acts as an appetite suppressant and boosts metabolism. This effects enable you to burn calories while consuming food. Scientific studies have indicated that for every milligram of caffeine ingested, an extra 0.1 calories are burned within the following 24 hours. To put it into perspective, taking a 150 mg caffeine tablet would lead to burning 15 calories throughout the day. Both human and animal research has demonstrated that doses ranging from 1.4 mg to 2.3 mg of caffeine per pound (3 mg to 5 mg per kg) of body weight are most effective in enhancing metabolism and promoting loss.

However it is worth noting that while caffeine's impact on metabolism is modest, incorporating it as a supplement may still have some effects on weight management when combined with dietary and exercise modifications.

  • Green tea / EGCG: Green tea has two components, caffeine and epigallocatechin gallate (EGCG) that can have effects. As mentioned before, caffeine aids in the release of adrenaline which helps to boost metabolism and enhance burning. On the other hand, EGCG is a type of catechin, an antioxidant that may also contribute to thermogenesis by inhibiting an enzyme responsible for breaking down norepinephrine, which is another hormone that promotes fat burning. Research studies indicate that taking tea extract or EGCG supplements can increase metabolic rate by 4% within 24 hours. This increase translates to burning 80 calories per day for an individual. Furthermore, combining tea with caffeine may further reduce appetite and enhance the process of fat oxidation.
  • Capsaicin: Capsaicin is the substance for the taste and heat of chili peppers. When consumed, it triggers receptors in both your mouth and stomach which then send signals to your brain resulting in a boost to your body temperature and energy expenditure. Additionally, capsaicin has been shown to curb appetite and promote the breakdown of fat. Research suggests that capsaicin can raise metabolic rate by 50 calories per day, potentially leading to a reduction in body mass and waist circumference, over an extended period of time.
  • Other plant extracts: There are plant extracts that have been said to possess thermogenic properties, like bitter orange, raspberry ketones, forskolin, garcinia cambogia and yohimbine. However the evidence supporting their effectiveness is either limited or insufficient. Additionally, some of these ingredients may carry side effects and potentially interact with medications.

Are thermogenics safe and effective?

The safety and effectiveness of supplements rely on factors, including the specific ingredients and their dosage, the quality and purity of the product, an individuals health condition and sensitivity as well as their lifestyle habits.

Overall, thermogenic supplements can offer advantages in terms of boosting metabolism and promoting burning. However it's important to note that they are not pills that will magically melt away all your weight. The effects tend to be modest and temporary, varying from person to person. Additionally, it's worth considering that thermogenic supplements may also have some disadvantages;

  • Side effects:Thermogenic supplements may have some effects like restlessness, uneasiness, trouble sleeping, queasiness, upset stomach, headaches, irregular heartbeat and elevated blood pressure. These effects might be more serious or risky for individuals with conditions or those who take certain medications. For instance, caffeine can interact adversely with antidepressants, blood thinners and diabetes medications. Capsaicin has the potential to cause ulcers in the stomach, liver damage and allergic reactions. Bitter orange can increase the likelihood of experiencing a stroke, heart attack or irregular heartbeat.
  • Tolerance: Over time the effectiveness of supplements may diminish as our bodies become accustomed to them, causing their impact on metabolism to decrease. This could potentially necessitate higher doses or frequent usage thereby increasing the likelihood of experiencing side effects or even an overdose. 
  • Dependence: Thermogenic supplements have the potential to create a reliance as individuals might develop a perception of needing them to sustain their weight loss progress or keep up their energy levels. This can result in a cycle of dependence and withdrawal impacting both physical well being.
  • Lack of regulation: Thermogenic supplements do not undergo the level of regulation, by the Food and Drug Administration (FDA) as prescription drugs. As a result they are not required to demonstrate their safety or effectiveness to being available to the public. It is possible that certain products may contain ingredients or be tainted with substances, like heavy metals, pesticides or bacteria. Additionally some products might make exaggerated assertions regarding their advantages or outcomes.

How to use thermogenics safely and effectively?

If you opt to incorporate supplements into your routine here are a guidelines to ensure their safe and efficient usage;

  • Consult your doctor: It's important to consult with your doctor before starting any supplement to ensure that it's safe for you and doesn't have any interactions with your medications or existing health conditions. Your doctor can also guide you on the dosage and duration of use based on your goals and requirements.
  • Follow the instructions: Make sure to read the label and follow the instructions on how to take the supplement. It's important not to go beyond the recommended dose or use it frequently than instructed. Begin with a dosage and only increase if necessary. Before combining any products or ingredients it is advisable to consult with your doctor.
  • Monitor your reactions: Make sure to pay attention to your body's response after taking the supplement. If you encounter any effects or feelings of discomfort it's important to discontinue its use and if needed, consult with a healthcare professional. Additionally, it would be beneficial to monitor your weight, body fat percentage and other relevant health markers to assess the effectiveness of the supplement, for your needs.
  • Use them as a supplement: Thermogenic supplements should not be seen as a replacement for a rounded diet and regular exercise. Their purpose is to supplement your existing efforts rather than serve as a substitute. If you aim to achieve weight loss and fat reduction, it's important to create a calorie deficit by consuming more calories than you burn. Additionally, ensure that your diet consists of a mix of protein, fiber, vitamins, minerals and healthy fats. Regular exercise is also crucial in this journey, particularly incorporating strength training exercises that can help boost muscle mass and metabolism.
  • Cycle them: To avoid developing tolerance and dependence it is advisable not to use supplements, for extended periods. It is recommended to take breaks every few weeks or months in order to give your body a chance to recalibrate its metabolism and sensitivity. Additionally, you can switch between ingredients or products as a way to prevent your body from becoming accustomed to one specific type.


Thermogenic supplements are products that claim to boost your body's natural heat production leading to increased calorie and fat burning. They typically contain ingredients, like caffeine green tea, capsaicin and plant extracts that stimulate aspects of your metabolism.

While thermogenic supplements may offer some benefits in terms of boosting metabolism and aiding burning they should not be seen as solutions for shedding excess weight. Their effects tend to be modest and temporary, varying from person to person. It's important to note that these supplements can also come with drawbacks such as side effects, tolerance buildup, dependence issues and a lack of regulation.


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If you're considering using supplements it's crucial to consult with your doctor to ensure they are safe for you. Follow the recommended instructions on the product label. Monitor how your body reacts. Remember that these supplements should complement a diet and exercise routine rather than replace them entirely. Additionally, it is advisable to cycle their usage to avoid developing tolerance or dependence. SHRED with MCT Fat Burner is a proven and trusted thermogenic supplement to shred fat like never before.

It's vital to understand that thermogenic supplements alone cannot provide a solution for weight or fat loss. They are one tool among many that can assist you in reaching your goals. The crucial factors for achieving weight and fat loss include consuming less calories than you burn through exercise; maintaining a balanced diet rich in essential nutrients; and engaging in regular physical activity.

Kayla Thomas


Kayla Thomas, a 34-year-old sports and fitness coach living in Connecticut, USA. With seven years of hands-on experience, she's all about helping folks get fit and strong. Kayla's fitness journey began when she was a sports-loving kid, and she followed her passion to college, where she earned a degree in Exercise Science and picked up personal training and sports coaching certifications. But what really lights her up is empowering women through fitness, breaking barriers and making fitness feel welcoming for everyone. Her clients see her as not just a coach but a motivating friend. In her downtime, you'll find her swimming and cycling, always on the move. And you can follow her fitness journey on Instagram – she's all about sharing that empowerment vibe.