Fat burners are supplements that can be purchased at most pharmacies or nutrition stores. While the action may vary by ingredient type, most fat burners aim to stop the absorption of fats or speed the breakdown of fats in the body to help you lose weight. Athletes should take caution when using fat burners as some of the ingredients are banned substances by monitoring agencies like the NCAA.
Thermogenic Fat Burners
Thermogenic fat burners are one type of fat burner where the medication is intended to raise your body temperature. By increasing your body temperature, your metabolism must work harder to maintain this temperature. An increased metabolism can help to increase the number of calories you burn throughout the day. An example of a thermogenic fat burner ingredient is ephedrine. Ephedrine works like the hormone norepinephrine to increase heart rate and body heat production. While the U.S. Food and Drug Administration banned a form of ephedrine known as ephedra, ephedrine can still be added to fat burners. However, the NCAA has banned the use of ephedrine, meaning you should not take it if you are a collegiate athlete subject to drug testing.
L-Carnitine
L-carnitine is a common ingredient in fat burners. Carnitine is present in some foods, including meat, fish and poultry. It is used in fat-burner supplements because carnitine is needed to transport fatty acids to your muscles. By getting more fatty acids to the muscles, your body can break down fat faster. However, taking L-carnitine as a fat burner may not be effective, according to the Office of Dietary Supplements. "Twenty years of research finds no consistent evidence that carnitine supplements can improve exercise or physical performance in healthy subjects," says the ODS website. One reason why L-carnitine may not be effective is that the liver stores it when it is consumed in excess, meaning if you have enough L-carnitine in your diet, taking extra may not help.
Chromium Picolinate
Chromium picolinate is another common fat burner type that supplement manufacturers claim helps the body to metabolize carbohydrates and fats. Faster metabolism can then result in greater weight loss. However, excess intake of chromium picolinate is associated with damaging your DNA, according to Columbia University Health Services. For this reason, you may wish to refrain from taking this supplement because of its potentially harmful effects and because it has not been shown to be effective.
Considerations
Fat burning supplements should be taken with care. As with many attempts at dietary shortcuts, there can be consequences from taking natural or manufactured supplements. Speak to your physician before beginning to take a fat burner to ensure fat burners will not affect medications taken or any medical conditions you have. If you experience adverse symptoms like a racing heart, excess sweating, headaches or run a temperature, discontinue the use of your fat-burning supplement.
References
- Go Ask Alice!; Do "Fat Burners" Really Work?; February 2009
- Muscle and Strength; Goal: Burn Fat Fast; 2011
- "The Baltimore Sun"; Exercists: The What What About Protein Supplements; April 2011
- Vanderbilt University; Chromium Picolinate and Weight Loss; Amanda Allen
- Office of Dietary Supplements: Carnitine
- MuscleMagFitness.com; Fat Burners: Do They Work?; Jeff Behar, MS, MBA; 2011
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