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The Best Fat Burners For Women to Try in 2024 for Effective and Safe Results

Do fat burners actually work? A certified sports nutrition coach weighs in while reviewing some of the top-rated fat burner supplements for women in 2024.

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Fat burners are a lightning rod in the health and fitness world—they inspire strong opinions, usually very positive or very negative. If you're a woman interested in trying one out, you probably know at least one person who would roll their eyes. Do fat burner supplements even work? And if so, are they healthy?

As a certified sports nutrition coach and clinical weight loss practitioner, my answer to those questions is this: When utilized properly, fat burners may help you achieve your fat loss goals more efficiently than with diet and exercise alone. But they aren’t magic pills, nor are they a Band-aid that will help remedy a poor diet, lack of exercise and lousy sleep schedule. They also have potentially serious side effects. Before even considering the use of a diet pill or fat burner supplement, optimize your lifestyle and talk with your doctor. Changing your diet and increasing your weekly calorie burn could give you the results you want without a fat burning supplement.

If you still want to use a fat burner supplement, these are my 11 picks for the best weight loss pills for women, including the most common ingredients found in fat burners, how to use these supplements both effectively and safely and which of these fat burners will provide you with the most value.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Fat Burners for Women in 2024:

Best Overall Fat Burner for Women: PhenQ

A white bottle with a blue writing and a blue top of PhenQ, a thermogenic supplement and appetite suppressant

Key info and details

  • Claims: A natural formula designed to support metabolism and balance both mood and energy levels. May reduce cravings and fat accumulation.
  • Key ingredients: Caffeine, L-carnitine, ɑ-Lacy Reset, nopal, capsicum, chromium picolinate
  • Dose/usage: Twice daily, one pill with breakfast and one pill with lunch
  • Cost per dose: $2.33
  • Refund policy: 60-day money back guarantee
  • Flavor: Unflavored

Best for

  • Women looking for a safe, multi-faceted and fully transparent formula
  • Women who want a fat burner designed to boost fat oxidation, accelerate metabolism and improve mood and energy levels

Not ideal for

  • Women under 18
  • Women who are pregnant or breastfeeding

How it works

PhenQ contains five ingredients directly linked to weight loss through thermogenic effects, appetite suppression and improved satiety. One of the key ingredients in PhenQ is the trademarked ɑ-Lacy Reset, which is a combination of alpha-lipoic acid and the amino acid cysteine. There is scientific data demonstrating the benefits of this ingredient helping to reduce both body weight and body fat. The other standout active ingredient in this supplement is 100 milligrams of caffeine, which provides a boost of energy for more effective calorie burning.

Customer reviews

PhenQ earns positive reviews on the compsny website, which showcases before and after photos of users (with the disclaimer "Results vary from person to person"). The Google reviews are less positive, with the main complaint being customer service issues and shipping times.

"With the help of PhenQ I gave up on junk food and started eating healthier overall. I saw results after just a week and lost a total of 20 lbs in 3 months!" – April R.

Check out our PhenQ Review for more information. 

Best Fat Burner Capsules for Women: Legion Athletics Phoenix

A bottle of Legion Athletics Phoenix

Key info and details

  • Claims: 100-percent natural fat burner available in caffeinated and non-caffeinated options. Combines well-researched ingredients such as forskolin and 5-HTP that support the reduction of body fat and increase of serotonin levels
  • Key ingredients: Caralluma fimbriata, L-DOPA, Iodine, 5-HTP, vitamins B6 and B12, forskolin, fucoxanthin, grains of paradise, black ginger (caffeinated version also contains 200 milligrams of caffeine anhydrous)
  • Dose/usage: Take 3 capsules daily with breakfast
  • Cost per dose: $1.68
  • Refund policy: 365 days if it's your first time ordering the product, no return required
  • Flavor: Unflavored

Best for

  • Women who want a fat burner that suppresses appetite in caffeine or caffeine-free versions
  • Women who prefer capsules to a powder or drink mix

Not ideal for

  • People taking medications that could interact negatively with 5-HTP, including certain types of antidepressants and pain relievers (check with a healthcare professional before taking)
  • People who aren't committed to getting the best results by working out soon after taking Phoenix

How it works

Phoenix contains the herb known as Grains of Paradise, which has compounds believed to increase the metabolic rate. Research suggests that another key ingredient, black ginger, might increase calorie-burning. When taken as directed, this product could help users eat smaller portions, leading to fewer calories consumed.

Customer reviews

One predominant thing that many people mention in their testimonials is the reduction in food cravings they experience once they start taking Phoenix. Reviewers mention finding it easier to control their portion sizes and feeling full on less food than they used to eat.

"I have been taking this at least a few weeks and I can already tell a difference!" – Samantha

Best Belly Fat Burner for Women: PhenQ

A white bottle with a blue writing and a blue top of PhenQ, a thermogenic supplement and appetite suppressant

Key info and details

  • Claims: ɑ-Lacys Reset promotes natural thermogenesis to help burn fat. Extra energy from caffeine helps to burn more calories. May reduce cravings and fat accumulation
  • Key ingredients: Caffeine, L-carnitine, ɑ-Lacy Reset, nopal, capsicum, chromium picolinate
  • Dose/usage: Twice daily, one pill with breakfast and one pill with lunch
  • Cost per dose: $2.33
  • Refund policy: 60-day money back guarantee
  • Flavor: Unflavored

Best for

  • Women who want a naturally formulated fat burner
  • Women who want a moderate caffeine boost

Not ideal for

  • Women who are pregnant or breastfeeding
  • Women under 18

How it works

Belly fat, specifically the deep abdominal fat called visceral fat, is associated with serious health conditions like heart disease, breast cancer and dementia. Burning excess overall fat can reduce levels of belly fat—both the visible fat beneath the top layer of skin (subcutaneous fat) and visceral fat. In addition to a balanced diet, good sleep and regular exercise, PhenQ may give users an extra fat-burning boost, thanks to active ingredients, including ɑ-Lacy Reset, capsicum and L-carnitine. Also, the 100 milligrams of caffeine is helpful for an energy boost while working out or simply running errands.

Customer reviews

The testimonials on the PhenQ website are all highly positive and show dramatic weight loss transformations, although PhenQ notes that individual results may vary. However, some Google reviews describe hassles with the company honoring the 60-day money-back guarantee.

"PhenQ helped me achieve my goals of losing belly fat and love handles as well as improve my body shape." – Axelle W.

Best Fat Burner for Active Women: Transparent Labs Recomp

A bottle of Transparent Labs Recomp Body Composition Support fat burner supplement against a white background.

Key info and details

  • Claims: Formulated to support metabolic rate, improve energy and reduce hunger. Contains Forslean, which studies show may help women lose fat while maintaining lean muscle. Also contains Capsimax, believed to promote thermogenesis.
  • Key ingredients: Green tea leaf extract, ForsLean, natural caffeine from green coffee beans, L-Theanine, Capsimax extract, Bioperine extract
  • Dose/usage: Two capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals
  • Cost per dose: $0.92
  • Refund policy: Customers can return or exchange unopened products within 30 days of the delivery date
  • Flavor: Unflavored

Best for

  • Active women who want an extra tool to help with weight loss
  • Women who prefer weight loss supplements with simple, clean formulas

Not ideal for

  • Women who want to lose a significant amount of body fat
  • Women who are highly sensitive to spicy foods (Capsimax and Bioperine are derived from red pepper and black pepper, respectively)

How it works

The proprietary ingredient Forslean includes Coleus forskohlii, a mint-like plant that the company claims helps maintain lean muscle mass while promoting fat loss. Multiple studies done in India, Japan and the U.S. support this claim, though they were small studies. Another key ingredient is the 125 milligrams of caffeine (from green coffee beans), a known appetite suppressant

Customer reviews

Transparent Labs Recomp (formerly Transparent Labs Fat Burner) has a 4.3/5-star rating on its website with only 10 reviews at the time of writing. Before the rebrand, it had a 4.6/5-star rating based on 400+ reviews (the formula is the same). Common reviewer praises include reduced appetite, and repeated complaints mention problems with receiving orders.

"This got me ready for any workout and helped me stay focused." – Magdalene C.

Learn more about Transparent Lab Recomp and other products in our Transparent Labs brand overview.

Best Fat Burner Pills for Women: Legion Athletics Phoenix

A bottle of Legion Athletics Phoenix

Key info and details

  • Claims: 100-percent natural fat burner available in caffeinated and stim-free options. Includes ingredients such as forskolin and 5-HTP to support reduction of body fat and increase of serotonin
  • Key ingredients: Caralluma fimbriata, L-DOPA, Iodine, 5-HTP, vitamins B6 and B12, forskolin, fucoxanthin, grains of paradise, black ginger (caffeinated version also contains 200 milligrams of caffeine anhydrous)
  • Dose/usage: 3 capsules daily with breakfast
  • Cost per dose: $1.68
  • Refund policy: 365 days for first-time orders, no return required
  • Flavor: Unflavored

Best for

  • Women who prefer pills to a drink mix or powder
  • Women who want a fat burner/appetite suppressant available in caffeinated or stim-free versions

Not ideal for

  • People who are certain types of pain relievers, antidepressants or other medications that could interact negatively with the ingredient 5-HTP (consult with a healthcare professional before taking)
  • People who prefer supplements with a one-pill dosage

How it works

Legion Athletics Phoenix is formulated to work with women or men. Two of the key ingredients are black ginger and Grains of Paradise, an herb in the ginger family, which could have positive effects on metabolism. It also contains 8 milligrams per serving of fucoxanthin, a carotenoid linked to weight loss.

Customer reviews

This supplement currently has a 4.3/5 rating on the Legion Athletics website, with more than 2,900 verified reviews. Many reviewers speak positively about its usefulness in suppressing appetite and helping them feel energized.

"Love this supplement! Great appetite control and good energy during workouts!" – Abby

Best Pre-Workout Fat Burner for Women: Legion Athletics Forge

Legion Forge Fat Burner

Key info and details

  • Claims: A pre-workout fat burner that targets stubborn fat while preventing lean muscle loss. Uses evidence-backed dosages of active ingredients, with 100-percent formula transparency and no artificial sweeteners, colors or preservatives
  • Key ingredients: Yohimbine, calcium HMB, CHP-Choline
  • Dose/usage: Take one capsule per 50 pounds of body weight 15 minutes before fasted training. If the initial dosage is well tolerated, you can add one capsule per use until you reach one capsule per 25 pounds of body weight.
  • Cost per dose: $1.12
  • Refund policy: 365 days if it's your first time ordering the product, and you don't have to send it back
  • Flavor: Unflavored

Best for

  • Women looking for a well-rounded pre-workout supplement with clinically effective doses
  • Women who want to avoid artificial sweeteners, flavors and colors

Not ideal for

  • People with anxiety or panic or trauma disorders, since yohimbine-derived supplements could cause side effects such as agitation and tachycardia (check with a healthcare professional before taking)
  • Women who don't want to use fasted exercise as part of their weight loss program

How it works

The noteworthy ingredients for weight loss are yohimbine, calcium HMB and CDP-Choline. Yohimbine is a naturally occurring substance that accelerates fat loss by increasing calorie burn. Calcium HMB is a substance formed when your body metabolizes the amino acid leucine, and research shows it's great at reducing muscle breakdown rates. Lastly, CDP-Choline has been shown to be beneficial for improving focus as well as being an energy booster.

Customer reviews

Forge has 4.5/5 stars and more than 1,000 verified reviews on the Legion Athletics website. Many comments refer to increased energy during workouts, loss of stubborn fat and no negative side effects.

"Great product. Forge gives me a pick me up without the jitters. Forge also helps curb my sugar cravings." – Courtney W.

Related Post: The Best Pre-Workout Supplements for Weight Loss

Best Stack with Fat Burner for Women: Transparent Labs Fat Burning Essentials Stack

Transparent Labs Fat Burning Essentials Stack_Source Transparent Labs

Key info and details

  • Claims: Package of four products designed to help you maintain muscle mass while burning fat. Includes grass-fed whey protein, creatine, an appetite suppressing fat burner and a top tier pre-workout formula with ingredients like carnitine that could help with fat loss.
  • Key ingredients:
  • Recomp–500 milligrams ForsLean, 400 milligrams of green tea extract, 300 milligrams of 5-HTP, 240 milligrams of caffeine anhydrous, 100 milligrams of cayenne pepper extract, 50 milligrams of Synephrine HCl
    LEAN Pre-Workout–6 grams of citrulline malate, 2 grams of beta alanine, 2.5 grams of BCAAs, 1.5 grams of betaine, 180 milligrams of caffeine, 50 milligrams of theobromine, 630 milligrams of acetyl L-carnitine, 500 milligrams of choline bitartrate, 360 milligrams of L-theanine
    Creatine HMB–5 grams of creatine monohydrate, 1.5 grams of beta-hydroxy methylbutyrate, 5 milligrams of BioPerine
    100% Grass Fed Whey Protein Isolate–28 grams whey protein isolate
  • Dose/usage:
  • Recomp–Two capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals
    LEAN Pre-Workout–Mix one-half scoop mixed with 8-10 ounces of water 20-30 minutes before training to determine tolerance. Can increase to 1 level scoop mixed with 10-12 ounces of water 20-30 minutes before training. Not to exceed 2 scoops per day.
    Creatine HMB–Mix 1 level scoop with 10-12 ounces of cold water or beverage of choice 30 minutes after working out. On non-workout days, you can take 1 scoop in the morning for recovery. Can be taken with food.
    100% Grass Fed Whey Protein Isolate–Mix 1 level scoop with 6-8 ounces of cold water or beverage of choice, 1-3 scoops daily.
  • Cost per dose:
  • Recomp–$0.92
    LEAN Pre-Workout–$1.67
    Creatine HMB–$1.67
    100% Grass Fed Whey Protein Isolate–$2
  • Refund policy: Customers can return or exchange unopened products within 30 days of the delivery date
  • Flavors: Fat Burner, unflavored; LEAN Pre-Workout, nine flavored options; Creatine HMB, unflavored or 10 flavored options; 100% Grass Fed Whey Protein Isolate, nine flavored options

Best for

  • Women who can commit to a comprehensive, multi-supplement routine
  • Women who want products with no artificial sweeteners, preservatives or coloring

Not ideal for

  • People who prefer using a single supplement rather than a combination of products
  • People sensitive to high caffeine content

How it works

Transparent Labs Recomp is formulated to boost your metabolism and suppress your appetite. LEAN Pre-Workout is designed as a cutting supplement to take before exercise. Creatine HMB uses a strength- and muscle-building formula. The whey protein isolate is designed to promote muscle growth.

Customer reviews

Although the Fat Burning Essentials Stack does not have any collective reviews or ratings on the Transparent Labs website, here are the ratings of the individual products:

  • Fat Burner–4.6/5 stars
  • LEAN Pre-Workout–4.6/5 stars
  • Creatine HMB–4.7/5 stars
  • 100% Grass Fed Whey Protein Isolate–4.7/5 stars

Overall, customers love that these products don't have filler ingredients or artificial colors and sweeteners. They also like the flavored options.

Best Nighttime Fat Burner for Women: PhenQ PM

A bottle of PhenQ PM

Key info and details

  • Claims: Stimulant-free fat burner designed to burn fat as you sleep. It contains ingredients that suppress appetite and relieve stress. Formula also incorporates important vitamins and minerals.
  • Key ingredients: L-arginine, L-lysine HCL, L-theanine, 5-HTP, chromium, biotin, molybdenum, choline, vitamins C, B1, B5 and B6
  • Dose/usage: Take four capsules with a glass of water 30 to 60 minutes before bed
  • Cost per dose: $2.17
  • Refund policy: 60-day money back guarantee
  • Flavor: Unflavored

Best for

  • Women looking for a fat burner that's formulated to also improve sleep
  • Women who want a stimulant-free fat burner

Not ideal for

  • Pregnant women
  • People taking medications that could interact negatively with 5-HTP, including certain pain relievers and anti-depressants
  • Those who have kidney problems (contains chromium)

How it works

PhenQ PM was developed to extend your fat burning efforts through the night. It's a stimulant-free fat burner (so you don't need to worry about caffeine keeping you up), and the formula includes several vitamins, minerals and active ingredients that have been shown to improve sleep and fat metabolism. The main ingredients include the appetite suppressant 5-HTP, L-theanine for stress relief and the amino acid L-lysine HCL, which converts fatty acids into energy. PhenQ PM also includes the minerals chromium and molybdenum and vitamins C, B1, B5, B6 and biotin (B7).

Customer reviews

The PhenQ website currently has only one testimonial for PhenQ PM on its website. However, the company claims a return rate of less than 2 percent.

"PhenQ PM is actually working. But the best part is, it has given me more energy. I take fewer naps. And I don't eat as much sugar or crave as much sugar." – Linda E.

For more details, see our PhenQ PM review.

Best Fat Burner for Women over 50: Transparent Labs Recomp

A bottle of Transparent Labs Recomp Body Composition Support fat burner supplement against a white background.

Key info and details

  • Claims: Uses science-based ingredients to support weight loss and metabolic rate. Ingredients include green tea, which may help control weight, increase fat oxidation and increase thermogenesis as documented in a study that included women with a median age of 54.
  • Key ingredients: Green tea, Forslean, natural caffeine from green coffee beans, L-Theanine, Capsimax, Bioperine
  • Dose/usage: Two capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals
  • Cost per dose: $0.92
  • Refund policy: Customers can return or exchange unopened products within 30 days of the delivery date
  • Flavor: Unflavored

Best for

  • Women over 50 looking for a fat burner with naturally derived ingredients
  • Women who want a supplement independently tested by a third-party lab

Not ideal for

  • Women with a sensitivity to caffeine
  • Women prone to nausea (Transparent Labs calls this side effect of caffeinated supplements "very rare")

How it works

Each dose of Transparent Labs Recomp contains Forslean, a plant-derived ingredient that activates the cellular messenger cAMP to increase metabolism, as well as green tea. It also contains natural caffeine to promote thermogenesis and weight loss, and Capsimax, a patented red pepper extract that can increase energy levels and suppress appetite.

Customer reviews

On the company website, Transparent Labs Recomp has a 4.3/5-star rating with only 10 reviews at the time of writing. This product used to be called the Transparent Labs Fat Burner; it's the same formula, and before the rebrand, it had a 4.6/5-star rating from 400+ reviews. Most users report good results, although some found the caffeine per serving too much for their liking.

"I love the Fat Burner. I feel like it helps give me a little extra boost I need to stop snacking, and a little kick of energy. Reordering more today." – Lori P. 

Best Stimulant-Free Fat Burner for Women: Huge Exterminate

Huge Exterminate

Key info and details

  • Claims: Uses scientifically researched ingredients to aid in fat loss, increased energy and boosted metabolism while suppressing cravings. Stimulant-free formula matches up well with people sensitive to caffeine.
  • Key ingredients: Green tea extract, 5-HTP, naringin, forskolin, white willow extract, citrus aurantium, grains of paradise, capsicum fruit extract, huperzia serrata leaf extract, black pepper fruit extract
  • Dose/usage: Take three capsules daily with 8-12 ounces of water. New users may want to try one capsule daily to assess their tolerance.
  • Cost per dose: $1.65
  • Refund policy: 14-day return policy states item must be unused and in its original packaging with a receipt or proof of purchase to receive a full refund
  • Flavor: Unflavored

Best for

  • Women looking for a well-dosed, stimulant-free fat burner supplement that boosts metabolism
  • Those who prefer to take supplements in the morning

Not ideal for

  • Women who are pregnant or breastfeeding
  • Anyone under 18

How it works

The 600 milligrams of green tea extract speeds up metabolism and the combination of capsicum extract and green tea extract boosts thermogenesis in the body. It also has 5-HTP that's converted to serotonin to help regulate appetite, control feelings of hunger and promote satiety. The 250 milligrams of forskolin can reduce appetite and body fat and increase lean muscle mass. Huge recommends taking three capsules in the morning and advises new users to start with one capsule to assess their tolerance.

Customer reviews

Exterminate is rated 4.5/5 stars on the Huge website and has more than 160 reviews. Many mention that they saw success in losing weight and felt energetic, although some reviews mention taking the pills on an empty stomach led to a stomachache.

"Good product. Has given me a boost of energy as well as suppressing my appetite to help with my eating habits." – Halley P.

Best Vegan Fat Burner for Women: Capsiplex Trim

Capsiplex-Trim

Key info and details

  • Claims: Vegan-friendly fat burner specifically designed to work with female physiology. Contains cayenne pepper extract, which has capsinoids that activate thermogenesis and boost metabolism. Calcium, iron and zinc are added to support women's health.
  • Key ingredients: Cayenne pepper extract, ginseng and astragalus blend, caffeine, arginine, iodine, chromium, vitamin B6, vitamin B9, vitamin C, vitamin D, black pepper extract
  • Dose/usage: Take one capsule per day on an empty stomach 30 minutes before exercise, or 30 minutes before breakfast on non-exercise days
  • Cost per dose: $2.16
  • Refund policy: 60-day money back guarantee
  • Flavor: Unflavored

Best for

  • Women who live a vegan or vegetarian lifestyle and have hit a weight loss plateau
  • Those who want a fat burner with additional vitamins and minerals

Not ideal for

  • Women who are pregnant
  • Women who are very sensitive to caffeine

How it works

This natural, athlete-tested fat burner uses ingredients like B vitamins to boost energy and caffeine to improve metabolism and help manage body fat and weight. It also has black pepper extract, which reduces food intake by increasing the activity in metabolic pathways involved in energy expenditure and helps digestion. Capsiplex Trim is vegan and free of soy, dairy and gluten.

Customer reviews

Trim currently doesn't have an overall star rating on the Capsiplex website, although the site lists six verified users who give it five stars.

"I'm beyond impressed with the results I've seen from Trim. I've finally been able to stop snacking so I can get toned. Trim has been an incredible help." – Anna C.

Best Way to Use a Fat Burner for Women

The best way to use a fat burner supplement is in conjunction with a nutritious diet, daily physical activity and a high-quality sleep schedule—the minimum being seven hours of sleep per night.

The way the best diet pills for women work is that they mobilize stored fat in the body to be used as energy. However, if you’re not in a caloric deficit through diet and/or exercise, then fat burners won’t have much of an effect because your body will use excess calories—rather than fat stores—for energy. An effective way to ensure that you’re in a caloric deficit is through the use of a nutrition tracking app or weight loss app. These apps can be a fantastic tool to help manage your weight and maintain a healthy lifestyle.

Related Post: Do Weight Loss Pills Work?

Benefits of Fat Burners for Women

By pairing a fat-burning supplement with a healthy diet and exercise regimen, women may experience benefits including:

  • Weight loss
  • Reduced fat
  • A more vigorous metabolism
  • Increased energy

Women tend to face challenges specifically related to female physiology, life stages and stress. The combination of diet, exercise and an effective supplement might also be useful in helping women control their weight during the hormonal changes of menopause, for example. However, the potential benefits of these products can apply to both women and men.

Ingredients to Look For In a Women’s Fat Burner

Reading labels might feel tedious, but paying attention to ingredients could make it easier for you to choose the right fat burner supplements. When it comes to fat-burning supplements, some ingredients can have universal benefits. Others, such as green tea, might also have special significance for women. Here's an overview of things to look for:

Green tea extract

Green tea has traditionally been used in Asia as a medicinal beverage for thousands of years. It contains a number of different beneficial compounds including caffeine, catechins (such as EGCG) and antioxidant flavonoids and polyphenols. Green tea extract (GTE) is a concentrated version of these beneficial compounds.

Touted for the potential health benefits—including weight loss, cancer prevention and lowering cholesterol levels—GTE has become one of the most common ingredients found in fat burner supplements. A meta-analysis from the International Journal of Obesity concluded that green tea extract, specifically the combination of the catechins and caffeine mixture, has a positive effect on weight loss and weight management.

If possible, find fat burners that include the EGCG content on the label because this particular catchein appears to be a main contributor to these weight loss effects. However, note that a single dose of 340 milligrams of EGCG per day is advised to prevent hepatotoxicity (damage to the liver). Remember, when taking supplements, ensure they are ingested as intended per the nutrition label to prevent any harmful side effects.

Related Post: The Best Teas for Losing Weight and Boosting Your Metabolism

Glucomannan

Konjac Glucomannan (KGM) is a dietary fiber isolated from the root vegetable known as the voodoo lily or elephant yam. This ingredient is often included in fat burner supplements for its purported weight loss benefits, including anti-diabetic, anti-inflammatory, anti-obesity and anti-inflammatory properties. It works by reducing blood glucose levels, triglycerides and cholesterol; however, despite a handful of studies seeing these reduced levels, they haven't been able to correlate them with a reduction in body weight.

We do know that a high fiber diet is beneficial to overall health, reducing the risk of heart disease, obesity and diabetes. This is because a diet high in fiber not only keeps your digestive system healthy and bowel movements regular, but it also promotes satiety (the feeling of being full), as well as being a prebiotic that promotes a healthy gut microbiota. The recommended daily intake of fiber for women is 21 to 25 grams a day.

Since glucomannan is a dietary fiber, it has the potential to help individuals hit these daily intake goals. One thing to note when taking a product with glucomannan is that you might experience some gastrointestinal discomfort that occurs when shifting from a low fiber to high fiber diet. However, this side effect usually subsides within a few days.

Related Post: The Best Probiotics for Women to Try

Cayenne pepper extract

The main active ingredient in cayenne pepper extract is the compound capsaicin. Derived from chili peppers, this extract has been shown to help reduce body weight through its anti-obesity effects. Research shows that capsaicin can be helpful at suppressing caloric intake through appetite and satiety regulation. This means that it can assist people in eating less throughout the day and feeling full longer.

It has also been shown to reduce body fat through a biological mechanism called thermogenesis. Thermogenesis is defined as the dissipation of energy through the production of heat. What this means is that capsaicin leads to the consumption of calories in the form of body fat (brown adipose tissue) in order to increase body temperature.

Studies suggest that a minimum dose of two milligrams of capsaicin is needed to elicit these potential benefits. In most cases, no adverse effects of capsaicin supplementation were observed. However, as with any supplement, if you have a pre-existing health condition or don't take the supplement as intended, then there is a possibility of potentially harmful side effects. Please consult with your primary care physician before starting a fat-burner supplement routine.

Black pepper extract

Black pepper extract is also known as piperine or BioPerine. In the context of weight loss, one study notes that the anti-obesity effects of piperine are not inherent and are instead related to the enhancement of intestinal barrier function and the inhibition of intestinal fatty acid absorption. Put more simply, the body is able to absorb only a fraction of the nutrients we ingest through food and supplements on a daily basis, but BioPerine increases this absorption and allows the body to get more out of the nutrients we consume.

Garcinia cambogia

Garcinia cambogia is a tropical fruit that grows in both Southeast Asia and Africa. One of the main active ingredients found in the rind of this fruit is hydroxycitric acid. This ingredient has been found to be an inhibitor of an enzyme involved in both fatty acid synthesis and glycogen storage in the body. This means that garcinia cambogia may be effective at preventing the storage of excess calories as body fat.

It has also been found to suppress appetite and help regulate cholesterol levels. As with all herbal weight loss supplements, it's best practice to consult with your primary care physician before starting a fat burner supplement routine. There are reported cases of garcinia cambogia induced hepatotoxicity (liver toxicity) in patients taking dietary fat burner supplements containing this compound.

Green coffee bean extract

Coffee beans are green in color when they're removed from the fruit of the Coffea Arabica tree. The roasting process converts the beans from green to the dark brown color you're probably familiar with. The active compounds in green coffee beans are known as chlorogenic acids, and they're much more present in green beans than roasted brown beans.

One study that looked at whether green coffee bean extract reduced body mass in humans found that significant reductions were observed in body weight, body mass index and body fat percentage when taken over a 22-week timeframe. The results from this study suggest that green coffee bean extract may be an effective fat burner that helps prevent obesity in overweight adults.

Related Post: Does Coffee Suppress Appetite?

Caffeine anhydrous

Caffeine is one of the most commonly used substances in the world. Typically found in beverages such as coffee, tea and energy drinks, caffeine has also made its way into the top fat burner supplements due to its role as an appetite suppressant and thermogenic. A recent 2018 meta-analysis of caffeine supplementation indicates that caffeine intake may promote weight loss and body fat reduction. Another positive correlation with weight loss is caffeine's ability to reduce feelings of fatigue, not only helping people to get to the gym but also increasing workout length and boosting performance.

Remember, when choosing to use a fat burner supplement or other weight loss pill containing caffeine, it's important to monitor your total caffeine consumption throughout the day to prevent any unwelcome side effects like anxiety and insomnia. The recommended daily allowance for caffeine ingestion for adults is 400 milligrams a day.

L-carnitine

L-carnitine is another ingredient commonly found in fat burner supplements. It has been linked to weight loss by transporting fat to our cells to be utilized as energy. Although the clinical evidence on weight loss has led to inconsistent results, a 2020 meta-analysis did look at 37 randomized controlled clinical trials and concluded that L-carnitine provided a modest reduction in body weight, despite having no clear effect on overall waist circumference or body fat percentage.

Combining L-carnitine with a diet high in protein would likely lead to a better reduction in body fat through the preservation of lean muscle mass. This is because when you are in a caloric deficit to lose weight, your body is burning more energy than you are consuming. In order for the body to get the energy it needs, it must utilize the body's saved energy stores, which are body fat and muscle. A diet high in protein will provide the body with the amino acids it needs, which subsequently prevents the breakdown of lean muscle in favor of the utilization of excess fat stores for energy.

Potential Side Effects and Safety Considerations

Fat burners are not regulated by the Food and Drug Administration. While the government can issue warnings for unsafe products, it has very little control over what products are produced in the first place. While fat burners can be safe for many people, there are some women who should avoid them completely. You should always consult with your doctor before beginning a new supplement. Fat burners in particular are designed to change your body shape and metabolism and should be treated very carefully.

There are potential adverse health effects associated with some fat burning ingredients. This is primarily because the chemical compounds found in supplements are often much higher in concentration than what is commonly found in nature. Be sure to follow the supplement use directions, and do not overuse fat burner supplements with the hopes of expediting your weight loss progress. 

Side effects from fat burners may include stomach upset, restlessness and shakiness, insomnia, fast heart rate, dizziness, dehydration, headaches, heart problems, liver problems and kidney failure. If you experience these or any other side effects, stop use immediately and contact your doctor. 

Consult a healthcare professional before starting a fat burner supplement. Because the ingredients vary significantly from product to product, I would suggest showing your physician the exact fat burner supplement you plan on taking so they can review it.

What Women Should Consider Before Buying a Fat Burner

Ingredients

Look for fat burner supplements that include some of the ingredients listed above. Additionally, avoid supplements with proprietary blends of ingredients. It’s best to know exactly how much of each ingredient is in your fat burner.

Dosage

Always follow the supplement use directions. Misuse of supplements like fat burners can lead to negative health effects.

Medical conditions

Consult your primary care doctor before starting any fat burner supplement routine. There are potential side effects you may encounter when starting any new supplement.

Price

Fat burner supplements are not a necessity for weight loss. Although they may help, you should definitely not break the bank to purchase these products. The fat burners on this list range from $0.30 to $2.16 per serving.

Which Women Shouldn't Take Fat Burners?

  • If you are on a tight budget, you should avoid fat burners. Many of these supplements are quite expensive and not scientifically proven to help women lose weight. Women who are looking to save money and lose weight would be better off investing in quality food, personal training or other services that support better eating and health.
  • If you have ever struggled with an eating disorder such as anorexia or bulimia, you should avoid fat burner pills.
  • Women who are pregnant, trying to become pregnant or nursing should not take fat burners, as the effects have not been studied. Children should never take fat burner supplements or any other diet pills.
  • If you are sensitive to caffeine and other stimulants, you should generally avoid fat burners, as they often contain high amounts of these supplements.

Be aware of how your body responds to any diet pills, and contact your doctor immediately with any questions or concerns that you have. 

Methodology: How We Chose the Best Fat Burners for Women

As a certified weight loss practitioner, I've witnessed the effects of fat burning supplements firsthand—both from using them and having clients who use them. Not all weight loss supplements are effective, so when choosing the best weight loss pills for women, our team looked at a number of factors, primarily the product's active ingredients, dosage, customer reviews and cost.

  • Active ingredients: We chose products with clinically effective ingredients, and ruled out those with filler ingredients meant to fluff up the ingredients list.
  • Dosage: In my opinion, this is the most important factor when choosing a fat burner for women. A supplement can be packed full of clinically effective ingredients, but if those ingredients are under-dosed, they aren't going to offer the possible weight loss benefits. We prioritized fat burning supplements with active ingredients in clinically effective doses.
  • Customer reviews: Some of these fat burners we've tested, but one person's experience doesn't hold much weight compared with the broader experience of hundreds or thousands of users. We searched the customer reviews for indicators of the effectiveness of fat burners before adding them to this list. While some results may be attributed to a placebo effect (especially for low-dose products), if most customers say a particular product works, then we factor that into our decision.
  • Cost: Finally, we considered cost. Fat burners are supplements to a healthy diet, regular physical activity, good sleep hygiene and stress management. No one should spend beyond their budget on a fat burner, which is why we included supplements with a range of price points.

Learn more about our product review process.

Fat Burners for Women FAQs

Can women who are breastfeeding take fat burners? 

No, people who are nursing should avoid fat burners and other weight loss pills. 

Is it harder for women than men to lose weight?

Although the process of weight loss is similar for both men and women, there are a number of different components to consider, and unfortunately, women have more variables to deal with than men. Due to their anatomy, women naturally have a higher body fat percentage than their male counterparts. They also deal with monthly hormonal changes, need a certain amount of weight for a healthy pregnancy, and eventually must face the symptoms of menopause

For these reasons, along with higher levels of estrogen, a hormone that contributes to increased fat storage, it is more difficult for women to lose weight than men. The literature also supports this claim. A meta-analysis of 49 studies comparing effective weight loss strategies for both men and women found that men, on average, lost more weight than women. However, they do note that women in the studies also lost a significant amount of weight.

What is the best way for women to lose weight?

The best strategy to lose weight as a woman is to optimize the major lifestyle factors involved in maintaining a healthy body weight. These include getting enough sleep, consuming a balanced diet and keeping up your physical activity levels. Another factor to consider is maintaining a healthy hormonal balance. Get blood work done at least once a year during your physical to ensure that your hormones are at appropriate levels. Once all these components are dialed in, you’ll likely have more success achieving your goals for taking a fat burner supplement.

Remember, that you only need to be in a slight calorie deficit (250-500 calories) in order to start seeing some real sustainable weight loss. If you’re interested in learning more about how many calories you should be eating each day, I suggest consulting a registered dietician, certified nutrition coach or checking out a weight loss program.

Can fat burners for women be bought over the counter?

Yes, all of the fat burner supplements we review in this article can be purchased over the counter or online. There are some prescription weight loss drugs that are available, but you must consult your primary care physician for more information about these drugs since they’re usually only prescribed in severe cases of obesity, diabetes and/or high blood pressure.

Fat Burners for Women: Final Thoughts

Everyone’s weight loss journey is different, and health is holistic—not solely dependent on body fat percentage alone. In fact, having a certain amount of body fat is both beneficial and important for optimal health. However, if you are overweight, a competitive bodybuilder or would simply like to lower your total body fat, fat burners may help when used alongside a healthy diet and regular exercise. Remember to always consult your primary care physician before starting a fat burner supplement.

Prices are accurate and items in stock as of publish time.