The quest for effective weight loss solutions has led many to explore dietary supplements. Among these, PhenQ has emerged as a popular option, promising to support fat loss, maintain lean muscle, boost energy levels, and potentially curb cravings. This article aims to provide a comprehensive review of PhenQ, examining its ingredients, purported benefits, scientific evidence, and potential drawbacks, while also addressing the broader landscape of weight loss supplements.
The Appeal of Weight-Loss Supplements
The promise of fast and easy weight loss is hard to resist. Stores sell dietary supplements as health aids, and people take them by mouth, hoping to melt away fat and lose weight naturally. Dietary supplements are not medicines, and the Food and Drug Administration (FDA) doesn't need to approve them. Companies that make supplements must ensure they're safe. However, makers of dietary supplements rarely do clinical trials.
Understanding PhenQ's Formula
PhenQ includes some common fat burner ingredients, such as caffeine. It also includes two unique ingredients, one made of nopal cactus, and one of red chili extract (Capsimax). Nopal cactus has been researched for its potential ability to help increase dietary fat excretion. Similarly, red chili extract has been studied for its potential weight reducing effects.
PhenQ is our top pick because of the unique combination of ingredients it offers, intended to support fat loss, maintain lean muscle, boost energy levels, and potentially curb cravings without excessive stimulants. We also like that it only includes 75 milligrams of caffeine, which is lower than most of the other options on this list.
Examining Key Ingredients
Nopal Cactus
Nopal cactus has been researched for its potential ability to help increase dietary fat excretion. However, research is limited, so this ingredient’s effectiveness is still unclear.
Read also: The Hoxsey Diet
Red Chili Extract (Capsimax)
Red chili extract has been studied for its potential weight reducing effects.
Caffeine
Caffeine is a common ingredient in fat burners.
Evaluating the Evidence: Does PhenQ Work?
Realistic expectations: Based on the evidence, the most optimistic view would be that PhenQ may provide an additional weight loss of 1-3% beyond that achieved through diet and exercise alone.
Third-Party Testing: Ensuring Quality and Safety
When looking for a new fat burning supplement, we recommend checking that the supplement has been tested by an independent third party. Third-party testing ensures independent verification of safety, purity, as well as nutrition label accuracy. This helps to reduce the risk of mislabeling or underdosing.
The Importance of a Holistic Approach to Weight Loss
Just as a protein powder won’t miraculously grow your muscles, a fat burner won’t instantly shed pounds. If you want the best results, we recommend prioritizing a consistent exercise routine and a diet that’s rich in whole foods.
Read also: Walnut Keto Guide
Potential Benefits of Fat Burners
Fat burners are designed to support weight management and have several benefits. Effectiveness and benefits can depend on ingredients and dosing at clinical levels.
Thermogenesis
Fat burners are often formulated with ingredients intended to increase thermogenesis. This is the process of heat production in the body that helps raise metabolic rate and calorie expenditure. Ingredients such as caffeine, capsaicin/cayenne pepper extract, and green tea extract are commonly included and have been shown to potentially help boost your resting energy expenditure and caloric burn. For example, cayenne (capsaicin) and green tea have demonstrated an increase in fat burning in some studies and multi-ingredient thermogenics may also lead to an increased metabolic rate over several hours after consumed.
Lipolysis
Lipolysis is when your body breaks down stored fat into free fatty acids for energy.
Appetite Suppression
Natural appetite suppressants included in fat burning supplements are 5-HTP, green tea extract, and garcinia cambogia.
Other Potential Fat Burners
Fucoxanthin is part of the edible brown seaweed and is often found in macro- and micro-algae.
Read also: Weight Loss with Low-FODMAP
The Role of Clinical Trials and Research
You might be surprised to learn that makers of dietary supplements rarely do clinical trials. For instance, stores sell raspberry ketone as a weight-loss product with clinical proof. The trial included 70 adults with obesity. All the adults in the trial participated in a diet and exercise program. The trial assigned them at random to one of two groups. One group got a pill with no active ingredient, called placebo. These results seem to favor the supplement group. But it was a small trial that lasted only eight weeks. That means the results can't be used to predict real-life results of using the supplement. Also, the trial used a supplement that had more than one ingredient. It would be ideal if these first results had been tested in a much longer trial. Ideally the trial would have hundreds of people that researchers watched for side effects.
Safety Considerations and Potential Side Effects
A product isn't safe simply because it's natural. Supplements can have strong effects. Some weight-loss supplements have been found to have ingredients that aren't listed on the label, such as prescription medicines.
The safety of a fat burner depends on the supplement’s ingredients, formulation, and third-party testing results. Although many people can tolerate fat burners, clinical studies and case reports have found risks, including but not limited to: heart palpitations, headaches, and insomnia, as well as some more serious complications such as liver failure.
Dosage and Usage Guidelines
When taking a fat burner supplement, it’s vital to closely follow the instructions printed on the supplement container and not to exceed the recommended maximum dosage. Taking the right dose helps to optimize the benefits while minimizing risks, such as a headache or nausea.
The Importance of Consulting a Healthcare Professional
We also recommend you consult a medical professional before trying fat burner supplements, especially if you have any preexisting conditions. Learn all you can about any weight-loss supplement you think about trying.
The Regulatory Landscape of Dietary Supplements
Because dietary supplements are viewed as food and not drugs, they are not regulated by the Food and Drug Administration (FDA). Instead, under the Dietary Supplement Health and Education Act (DSHEA), dietary supplements can be marketed without evidence to support efficacy and safety. If a dietary supplement appears to be unsafe after being marketed, the FDA can then decide whether or not to have the product removed from the market. This was the case for the weight loss supplement ephedra which was removed from the market in 2004 after reports of serious health risks .
Alternative Fat Burners
Transparent Labs Recomp Stim-free is our choice for the best fat burner without any stimulants. For those who regularly drink a pre-workout, a stim-free fat burner may be preferred. It still contains ingredients that have been studied to potentially help burn fat, such as coleus forskohlii extract, which research has shown may reduce body fat while also maintaining lean muscle mass.
1st Phorm L-Carnitine is intended to support fat burning without heavy stimulants and is a good alternative choice if you dislike taking pills and prefer a flavored powder that you can drink.
Legion’s Phoenix Fat Burner is our pick for the best fat burning supplement for women. Though fat burners are not specific to any gender, we like that the Phoenix formula gives women the option to choose a stim-free version.
Jacked Factory’s Burn XT is our top pick for the best thermogenic fat burner, thanks to its unique combination of Acetyl L-Carnitine HCL, green tea extract, caffeine anhydrous, Capsimax® cayenne pepper extract and BioPerine®, all of which work together to potentially help enhance the body’s calorie-burning capability and support fat oxidation.
The Broader Context: Dietary Supplements for Weight Loss
Dietary supplements for weight loss are marketed to offer patients improved success that is faster and easier than calorie reduction and increased exercise. Despite concerns with efficacy and safety, these products continue to be an appealing alternative or adjunct to weight management.
Mechanisms of Action: How Weight Loss Supplements Claim to Work
Several mechanisms are proposed to differentiate how these products work. These include products that claim to be: fat blockers, lipotropics or fat busters, thermogenic or energy modifiers, and products that can change carbohydrate metabolism, water elimination, or the feeling of satiety or fullness.
The Prevalence of Obesity and Weight Loss Attempts
The prevalence of obesity has continued to increase over the last several years in the United States. Per the National Health and Nutrition Examination Survey (NHANES) for the 2007-2008 year, the prevalence of obesity, defined as a body mass index (BMI) ≥ 30 kg/m2, among adults was greater than 30% and those who were overweight or obese (BMI ≥ 25 kg/m2) was almost 70% for both men and women. The trend over the past 20 years has shown an increase in the prevalence of obesity of six to seven percent every 10 years.
Consumer Motivations and Perceptions
Reasons why patients may opt for dietary supplements include the perception that they are “natural” and perhaps safer than prescription medications. In addition, patients often do not perceive a need to seek the assistance of a healthcare professional with these alternative therapies, and they also may be an alternative to previously failed attempts with conventional approaches.
Final Verdict: Is PhenQ Worth It?
Learn all you can about any weight-loss supplement you think about trying. Keep in mind that the key to losing weight is a whole lifestyle approach that involves eating well and moving more.