The Truth About Supplements for Fat Loss: What Works & What’s a Waste of Money

It’s easy to get caught up in the world of supplements, especially when influencers are paid to promote products that promise quick fixes. But are these supplements actually backed by science? Many products are marketed as must-haves for fat loss, muscle gain, or improved performance, but the reality is that few have strong evidence supporting their effectiveness. This guide will break down the most popular supplements, their benefits and drawbacks, and whether they’re worth your money.

1. Protein Powder: The MVP of Fat Loss

✅ Worth It!

What It Does: Protein is the most important macronutrient when it comes to muscle retention and satiety, both of which are crucial during a fat loss phase. Consuming enough protein helps preserve lean muscle mass while in a calorie deficit, meaning your body primarily burns fat instead of muscle (Hector et al., 2018).

Pros:

• Helps maintain muscle while losing fat.
• Increases satiety, making it easier to stay within a calorie deficit.
• Convenient and cost-effective for meeting protein targets (along side food).

Cons:

• Some protein powders contain fillers, added sugars, or artificial ingredients.
• Can be expensive compared to whole food protein sources.
• Some people experience bloating or digestive issues with whey-based products.

Best for: Women struggling to hit daily protein intake through whole foods or those needing a convenient, high-quality protein source.

Recommendation: Look for whey, casein, or high-quality plant-based options (pea/rice blends for a complete amino acid profile). Aim for a brand with minimal additives, more than 20gm protein and less than 5gm sugar per serve.

2. Creatine: Strength & Performance Booster

✅ Worth It!

What It Does: Creatine is one of the most well-researched supplements, particularly for improving strength, muscle retention, and exercise performance. It works by increasing the availability of phosphocreatine in your muscles, which helps regenerate ATP, the primary energy source for muscle contractions. This means better performance in the gym, improved power output, and increased endurance (Buford et al., 2007).

Pros:

• Improves muscle contractions, allowing for stronger lifts and better workouts.
• Helps retain muscle mass while dieting.
• May reduce fatigue and improve cognitive function.
• Inexpensive and well-researched.

Cons:

• Can cause mild water retention in muscles, leading to a temporary increase in scale weight (this is water not fat mass).
• Some people experience bloating or stomach discomfort.
• Takes consistent daily use to see benefits.

Best for: Women lifting weights, doing high-intensity exercise, or looking to maintain strength while dieting.

Recommendation: Creatine monohydrate (3-5g daily, no loading phase needed). Stay consistent for best results.

3. Gut Health Supplements: Situational Use

🤷 Maybe – If You Have Gut Issues or want better gut health

What It Does: Gut health is a hot topic, with many supplements claiming to reduce bloating, improve digestion, and enhance mood through the gut-brain axis. While probiotics and digestive enzymes can be helpful for some, most people can improve their gut health by focusing on whole foods, fiber intake, and stress management. There’s little direct evidence linking gut health supplements to fat loss, though improved digestion can support overall well-being (Dinan & Cryan, 2017).

Pros:

• May help with bloating, digestion, and gut discomfort.
• Some probiotic strains have links to mental health benefits.
• Could be beneficial for people with diagnosed digestive disorders.

Cons:

• No direct impact on fat loss.
• Quality varies greatly between brands.
• Whole food sources of probiotics (e.g., yogurt, fermented foods) are also effective.

Best for: Those with diagnosed gut issues or ongoing digestive discomfort.

Recommendation: A diverse diet with fiber, fermented foods, and probiotics is more effective than relying on a supplement. If you opt for a probiotic, choose one with multiple strains and research-backed benefits.

4. BCAAs: Overhyped & Overpriced

❌ Not Worth It!

What It Does: Branched-chain amino acids (BCAAs) are often marketed as essential for muscle growth and recovery, but research shows they are not necessary if you’re consuming enough protein from food. BCAAs contain three essential amino acids—leucine, isoleucine, and valine—but you already get these in sufficient amounts from protein-rich foods or a good protein powder (VanDusseldorp, Trisha A.; Escobar, Kurt A.; Johnson, Kelly E.; Stratton, Matthew T.; Moriarty, Terence; Cole, Nathan; McCormick, James J.; Kerksick, Chad M.; Vaughan, Roger A.; Dokladny, Karol; Kravitz, Len; and Mermier, Christine M., "Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise" (2018). Faculty Scholarship. 82).

Pros:

• May help reduce muscle breakdown in fasted training.
• Some people enjoy the taste as a flavoured drink alternative.

Cons:

• No benefit if protein intake is adequate.
• Expensive and unnecessary for most people.
• Whole foods and protein powders provide the same amino acids.

Best for: Athletes who do a lot of endurance training or athletes in extreme calroic deficits.

Recommendation: Skip it and invest in protein powder instead.

5. Fat Burners: Overrated & Potentially Harmful

❌ Not Worth It!

What It Does: Fat burners are one of the most misleading supplement categories. Most are simply high-dose caffeine combined with stimulants to increase energy and suppress appetite. While caffeine can slightly increase calorie expenditure, no fat burner will replace the need for a calorie deficit and a strcutred training plan (that you actually complete). Some fat burners also contain ingredients that can negatively impact heart health, anxiety, and sleep.

Pros:

• Can temporarily increase energy and suppress appetite.
• May enhance performance due to caffeine content.

Cons:

• No meaningful fat loss effects beyond what a calorie deficit does.
• Often contain stimulants that cause jitters, anxiety, or insomnia.
• Expensive for minimal benefits.

Best for: People looking for an energy boost, but should not be relied on for fat loss.

Recommendation: A coffee pre-workout is just as effective (and way cheaper).

6. Pre-Workout: Energy & Focus Boost or Just Expensive Caffeine?

🤷 Maybe – Depends on Your Needs

What It Does: Pre-workout supplements typically contain caffeine, beta-alanine, and nitric oxide boosters to increase energy, endurance, and focus during workouts. The main active ingredient, caffeine, can improve performance by reducing fatigue and increasing alertness. Beta-alanine may help delay muscle fatigue, and nitric oxide boosters can enhance blood flow (Spradley et al., 2012).

Pros:

• Increases energy and mental focus before workouts.
• May help with endurance and strength output.
• Can improve blood flow and muscle pumps.

Cons:

• Many formulas contain excessive caffeine, leading to jitters or crashes.
• Some ingredients (like beta-alanine) can cause tingling sensations.
• Expensive for what is essentially a glorified caffeine supplement.

Best for: Those who train early in the morning or struggle with energy levels before workouts.

Recommendation: Try coffee first—it’s cheaper and just as effective. If you do buy a pre-workout, look for transparent labeling and avoid proprietary blends with unnecessary additives.

7. L-Carnitine: Fat Burner or Marketing Gimmick?

🤷 Maybe – But Don’t Expect Miracles

What It Does: L-Carnitine is an amino acid derivative that plays a role in fat metabolism. It helps transport fatty acids into cells where they are burned for energy. This has led many to believe it can accelerate fat loss. However, L-Carnitine supplementation alone is not a magic fat burner—it’s most effective when combined with regular exercise, particularly aerobic exercise. It has a more significant impact when your body is already in a fat-burning state through exercise and calorie deficit (Wall et al., 2013).

Pros:

• May enhance fat burning by increasing the transport of fatty acids into mitochondria for energy production.
• Can reduce exercise-induced fatigue and improve endurance, helping you train longer and harder.
• Some studies suggest improved recovery and less muscle soreness after intense exercise.
• May benefit women with PCOS who struggle with fat loss due to hormonal imbalances and insulin resistance (note that only if combined with regular exercise and diatary chnages)

Cons:

• Needs to be combined with exercise to see any noticeable fat loss effects.
• No direct impact on fat loss without physical activity, so it won’t work without a proper diet and exercise routine.
• Expensive for what it offers, as the effects might be mild.

Best for: Women with PCOS looking for additional support for fat metabolism, as L-Carnitine may help increase fat oxidation during exercise.

Recommendation: Take 500-2,000 mg daily, preferably before a workout. Combine with regular exercise to see the best results.

Final Thoughts: Supplements Should Support, Not Replace Good Nutrition

💡 No one NEEDS supplements. They should only enhance a well-balanced diet and training plan. Before buying anything, do your research – and not on the website selling it!

The Best Fat Loss Supplement Stack?

✔ Protein powder (if struggling to meet protein goals)✔ Creatine (for strength, recovery, and muscle retention)🤷 Pre-workout (if energy is an issue)❌ Skip fat burners and BCAAs – they’re a waste of money!