The Best Natural Supplements for Weight Loss

There are several natural substances which, when taken in combination with a healthy diet and workout regimen, may assist your body in burning fat.

By Megan O'Connell

Published September 29, 2020.

Chemical fat burning supplements have always been somewhat controversial, as many manufacturers market these supplements as "magic" weight loss pills, however, they often have little to no effect on weight loss, are rarely regulated by food regulatory authorities or may, in some cases, be dangerous to consume.

Fat burners are described as nutritional supplements that can increase your metabolic rate, reduce fat absorption and assist your body in burning fat for fuel.

Although many fat burning supplements may not be healthy to consume, there are a number of natural substances which, when taken in combination with a healthy, calorie-controlled diet and workout regimen, may improve your metabolism and assist your body in burning fat.


Caffeine is a substance found in coffee, green tea and cocoa beans, as well as in most commercial fat burning and pre-workout supplements.

Caffeine has been shown to increase metabolic function and aid in fat loss. Many studies have shown that caffeine may promote fat oxidation, which is the body's ability to break down fat molecules to be used as fuel. Caffeine may also stimulate the central nervous system, promoting fat loss.

Caffeine may be safely consumed by most adults in quantities up to 400 milligrams per day. This can be obtained through a few cups of coffee.

Green Tea Extract

Green tea extract is a concentrated form of green tea, commonly sold in a convenient powder or capsule form.

Green tea extract is rich in caffeine and the polyphenol epigallocatechin gallate (EGCG), both of which may assist in fat loss. These compounds may increase fat loss through a process known as thermogenesis, whereby the body burns calories in order to produce heat.

In order to reap the benefits provided by green tea extract, 250-500 milligrams should be consumed per day, which is equivalent to 3-5 cups of green tea each day.

Protein Powder

Protein is an important macronutrient that assists in fat loss by improving metabolic function and curbing appetite.

Protein may curb your appetite by increasing the levels of hormones that keep you full and reducing the levels of the hunger hormone, ghrelin.

While it is possible to obtain sufficient protein through food, many people struggle to eat enough protein each day. Protein powder supplements, such as whey, casein, soy, egg or pea protein, are a convenient way to increase your daily protein intake.

Between 25-50 grams of protein powder may be consumed per day, in combination with a healthy, protein-rich diet.