Supplementation
Evidence-based analysis of the most common ingredients in thermogenics (caffeine, L-carnitine, green tea, synephrine, capsaicin): what works, what's the hype and risks. For professionals.
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Direct answer: Thermogenics can marginally contribute to fat loss when combined with a calorie deficit and consistent training.
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Mechanism: increases lipolysis, improves physical performance, reduces perceived exertion Effective dose:* 3-6mg/kg body weight (150-400mg for most adults) Effect:* increases energy expenditure by 3-11% for 2-4 hours ...
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Ingredient Evidence Risk It is worth it?
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Base: a person in a calorie deficit of 500kcal/day loses approximately 0. 5kg/week.
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"Proprietary blend of 28 ingredients. "* Often sub-therapeutic doses of each. 10mg of EGCG in a blend does nothing.
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Evidence-based protocol for anyone who wants to use it:*
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Do Thermogenics Work? Real Evidence by Ingredient in 2026
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