1,3-Dimethylamylamine (DMAA)

DMAA is used as a pre-workout supplement to improve athletic performance. It is also used as a weight-loss supplement and as a party pill.

This study shows that DMAA is linked with higher blood pressure. High doses of DMAA may cause cerebral hemorrhage.

This study shows that supplementation with DMAA causes an increase in glycerol and Free Fatty Acids after exercise. This may be beneficial for fat loss. Further studies are needed to support this.

DMAA is told to be natural as the manufacturers claim to be extracted from geranium oil (plant product). But this study shows that the DMAA found in supplements are synthetic.

There is not enough research on the effects of DMAA on fat loss.

There are not so many studies that show that the supplement is safe. It is banned in different countries due to serious concerns related to safety.

FDA recommends avoiding those supplements containing DMAA.

Our Take: Don't take this supplement until comprehensive studies prove its benefits and safety.

2,4-Dinitrophenol

DNP is an organic compound used as a weight-loss drug, and it works. It will inhibit ATP production in mitochondria.

It can increase your metabolic rate and thus helps to burn more calories. It does this via various mechanisms, and in short, it will make your energy production inefficient. This inefficiency will increase your metabolic rate.

This is one of those dangerous supplements you can try for fat loss.

A high dosage of DNP has been associated with severe side effects, including death.

Overdose of DNP can cause hyperthermia and death. Death has been reported even in the recommended daily dose.

There were 62 reported deaths due to the use of DNP; there were bodybuilders on that list too.

They may be using DNP to lose fat without knowing the side effects.

The UK food standard agency recommends "do not take any products that contain DNP at any level, as it is not suitable for human consumption."

Our Tip: Do not take any supplements that contain DNP.

5-HTP

5 HTP is used for sleep disorders, depression, migraines, and as an appetite suppressor.

It increases the production of serotonin in the brain. Serotonin is believed to affect depression, insomnia, and sexual behavior.

5-HTP is shown to suppress your appetite. It will make you feel fuller after you eat, this helps you to eat less.

A study on 5-HTP shows that it will cause a 2% reduction in body weight even if you are not following a strict diet and a 3% reduction if you are on a diet.

The study shows that 5- HTP does not reduce your appetite, but it will make you feel satiated after eating.

This will help you to stop binge eating. 5-HTP supplementation may reduce your carbohydrate cravings.

Our Take: 5-HTP can increase your satiety which helps to reduce binge eating, carbohydrate cravings. This helps to reduce your calorie intake and leads to weight loss.

7-Keto DHEA

7- Keto DHEA is a hormone derived from DHEA. It is used as a supplement to boost your metabolism.

When you were dieting and have a calorie deficit diet, your metabolism will slow down. This will reduce your calorie expenditure and affects weight loss.

A calorie deficit diet can slow down your metabolism. The supplementation with 7-Keto DHEA is shown to increase your metabolism that has been reduced by a calorie defict diet.

This study shows that 7 Keto combined with exercise and diet can reduce body weight and fat more effectively.

Our Take: 7- Keto supplementation can increase your metabolism and leads to weight loss. The magnitude of weight loss will increase if you combine this with exercise and diet. It is a safe supplement.

Aframomum melegueta

Aframomum melegueta, or grains of paradise, is a species in the ginger family native to West Africa.

Aframomum melegueta extract is shown to increase energy expenditure via the activation of brown adipose tissue. These fat tissues burn calories to maintain your body heat.

Aframomum melegueta will be less effective if your body has a small number of brown adipose tissue.

This study shows that Aframomum melegueta extract may be used as an effective and safe fat loss supplement.

One study on rat shows that it boosts testosterone levels. But there is no proof that it will cause testosterone boosting in humans.

Our take: Aframomum melegueta has been shown to increase energy expenditure and may result in fat loss. But if your body lacks a substantial amount of brown adipose tissue, it's less effective.

Bitter Orange / Synephrine

Synephrine or P-Synephrine is a protoalkaloid compound extracted from Bitter orange. It is used in fat loss supplements along with caffeine and other compounds.

When ephedra (weight loss supplement) was banned, Synephrine took its place as a weight loss supplement.

Taking 50 mg synephrine has been shown to increase the metabolic rate by 65 Kcal.

Synephrine works well with hesperidin and naringin; the combination has increased 183 kcal in metabolic rate.

The study also shows that combination does not affect your heart rate and blood pressure.

 When Bitter orange extract taken alone or combined with others for 6- 12 weeks can aid in weight loss due to increased energy expenditure caused by an increase in resting metabolic rate.

There are health risks associated with Synephrine.

There are several heart attack cases, chest pain, and stroke in persons who have taken bitter orange extract.

Our Tip: Synephrine/ bitter orange extract can cause weight loss by increasing your calorie burning. This may seem very beneficial, but don't ignore the health risks associated with this supplement.

Bladderwrack

Bladderwrack is a seaweed that can boost your metabolism.Bladderwrack is a rich source of vitamins and minerals, especially Iodine.

The presence of Iodine can stimulate the thyroid and normalize your thyroid function.

This will boost your metabolism and can help in weight loss. It's often taken for weight loss.

Note: if the reason for your obesity is thyroid dysfunction and low metabolism, then Bladderwrack may help you to lose weight. Bladderwrack is anti-inflammatory and beneficial in rheumatoid arthritis.

Bladderwrack works well in treating thyroid dysfunction.

Avoid the use of Bladderwrack if you have hyperthyroidism or cardiac problem.

Our Tip: Bladderwrack is a good source of Iodine and thus beneficial for underactive thyroid. Consult your doctor before using this, as you can easily overdose on Iodine and can worsen thyroid problems.

Caffeine

A cup of coffee can boost your energy and make you active. You may have noticed this many times.

Caffeine is a compound found in coffee that causes these things.

Caffeine can boost your energy levels; it acts directly on your CNS. It increases the firing rate of neurons.

It helps you to improve endurance exercise performance. But it has a more negligible effect on exercise that use ATP as an energy source (weightlifting)

It may release free fatty acids into the bloodstream and make your body use fatty acids as fuel.

Caffeine can reduce your desire for food for a brief time and increase your thermogenesis ( calorie burning). These two may help you to burn fat and cause weight loss.

Taking a lot of caffeine can increase your heart rate; can cause trouble in sleeping, nausea, depression.

Our Tip: caffeine can boost your energy level and helps to fight fatigue. This enables you to improve exercise performance.

Capsaicin

Capsaicin is a compound found in chili; it makes the chili hot.

Capsaicin can reduce your appetite, causing fewer intake of calories.

Capsaicin can increase your thermogenesis. It will stimulate the fat-burning process and may inhibit the production of fat.

After weight loss, capsaicin will help you to sustain the fat oxidation during the maintenance period.

Capsaicin will increase your energy expenditure immediately following its intake.

When capsaicin is combined with green tea, there is a fat reduction observed.

Our Tip: capsaicin helps to speed up metabolism, increase energy expenditure and fat loss. These are proven with human studies.

Clenbuterol

Clenbuterol is used to shred fat, which does its job.

The fat-burning effect of Clenbuterol has been proved in many studies.

Clenbuterol helps to increase lean muscle mass.

It decreases muscle protein breakdown, which helps to preserve your hard-earned muscles.

Food poisoning had been reported caused by Clenbuterol. This is caused by the liver residue of drugs given to animals to promote lean muscle mass.

Clenbuterol is currently banned in us and other parts of the world.

Conjugated Linoleic Acid (CLA)

CLA is a healthy fatty acid that is widely marketed as a fat loss supplement.CLA has many health benefits too. It is shown to help you in health conditions like asthma, tumors, and insulin resistance.

Animal studies had shown that CLA helps you to lose fat and reduce its synthesis.

Human studies show mixed results, some show that it will cause fat loss and others show no effect. Even if it causes a fat loss, the magnitude is small.

You can get CLA from beef and dairy products and other sources.

The supplemental form of CLA is prepared from altered vegetable oils. Overdose of CLA can cause the accumulation of fat in the liver.

Our Tip: Try to get CLA from plant and animal sources. It's not a magic weight loss pill, as the supplement manufacturers claim.

Ephedrine

Ephedrine promotes short-term weight loss, but its effect in long-term use is not apparent.

Ephedra will increase your metabolic rate. This study was conducted on obese people, and the result shows an increased metabolic rate. Increased metabolic rate causes a reduction in body weight, mostly body fat. It can reduce your appetite also.

Ephedra supplements have been banned in many countries due to health risks associated with their use.

Evodia Rutaecarpa

Evodia is used in Chinese traditional medicine due to its body warming action, similar to capsaicin.

This study on rats shows that Evodiamine helps to dissipate more heat from the body and produces more heat, at the same time which helps to burn more calories.

This study also shows that it prevents the development of diet induced obesity.

Animal study shows Evodia as a fat burner, but it lacks human studies.

Forskolin

Forskolin is an active component derived from the roots of Coleus Forskohlii.

This study shows that a 12-week supplementation can boost testosterone levels and fat loss in obese and overweight men.

Forskolin supplementation reduced weight gain in overweight women.

Further studies are required to support these.

Fucoxanthin

Fucoxanthin is a compound similar to vitamin A which is found in Brown Seaweed.

Fucoxanthin was found helpful in reducing body weight in obese people. It can improve your liver function and lower body, and liver fat.

It also showed to increase your metabolic rate, which significantly depends on supplement dose.

The study has been conducted over 16 weeks. Fucoxanthin will show the best results over a long time as it has to add up to your fat cells.

Fucoxanthin reduces the growth and proliferation of fat cells. The recommended dosage is 2.5 to 8 mg Fucoxanthin,

"You can increase your intake of Fucoxanthin by adding wakame and hijiki to soups, stir-fries, and salads. However, it's unlikely that dietary intake of Fucoxanthin will produce any significant health effects. What's more, consuming large amounts of seaweed may result in iodine poisoning and interfere with the function of your thyroid gland."

Garcinia Cambogia Extract / Hydroxycitric Acid

Garcinia cambogia is used in food preparation in south India. The extract is promoted as a weight-loss magic pill.

The weight loss effect of garcinia Cambogia is due to Hydroxycitric Acid (HCA) extracted from fruit skin.

The studies carried out using garcinia Cambogia extracts showed mixed results.

Not so many researches support its weight-loss claims. Study shows that garcinia Cambogia doesn't help in weight loss or fat loss.

Study shows that garcinia Cambogia extract alone is less effective in producing any weight loss or fat loss. HCA may reduce your appetite and can increase your satiety, which makes you feel fuller.

This study shows that HCA doesn't affect your appetite and has no effect on satiety.

Use it as an appetite suppressant which helps you to take fewer calories.

Recommended dose: 500mg taken 30-60 min before meals.

Glucomannan

Glucomannan is a water-soluble dietary fiber extracted from the roots of the elephant yam. It's an appetite suppressor and has to be taken before meals.

Glucomannan will absorb water and take up space in your stomach, which helps you take less food.

It can slow down the emptying of the stomach and reduces the absorption of fat.

These three properties can help you in a low-calorie diet aiming for weight loss.

Recommended dose: 1gram X 3 times a day (15- 60 mins before meals.) Drink enough water with Glucomannan, as it can absorb 50 times its weight.

Our take: It's not another magic weight loss pill. Taking Glucomannan before meals can reduce your calorie consumption. It will make you feel fuller and can help you to reduce snacking.

Higenamine

It's sold as a fat burner and works in the same manner as Ephedrine. The supplement lacks any human studies and thus is not recommended.

Hoodia Gordonii

Hoodia Gordonii is a leafless spiny plant that is marketed as an appetite suppressant.

The appetite suppressant property of Hoodia Gordonii in humans lacks research support.

This study shows that rats, when injected with an active compound in Hoodia Gordonii cause them to eat less.

Iodine

Iodine is an essential mineral required by your body in trace amounts. Your thyroids can't function without Iodine.

Deficiency of Iodine can cause hypothyroidism, which may cause fat gain and other problems. You can get it from iodized table salt, seafood, fish, and seaweeds.

Supplementation is not needed as you will get it from the above sources.

L-Carnitine

L -carnitine is an amino acid that is found naturally in your body. Your body produces l carnitine.

It helps to transport fatty acids into mitochondria to use for energy.

L carnitine is helpful to reduce fatigue, and it helps to improve strength.

L carnitine supplementation reduced the muscle damage caused by exercise. It also reduced muscle soreness after exercise.

It can reduce your appetite, but studies on L carnitine show mixed results. It shows the fat-burning effect on people with L carnitine deficiency.

The primary sources of L carnitine are meat and milk products; hence vegetarians may benefit from supplementation.

Meratrim

Meratrim combines two herbs, Sphaeranthus indicus, and Garcinia mangostana, sold as a fat burner.

There is one study supporting its effect as a fat burner.  This study shows that 8-week use of meratrim causes fat loss and other health benefits.

Meratrim cannot be seen as a potential fat burner as there are no other studies on humans to support the claim. The manufacturers had funded this study.

Orlistat (Alli)

It's a prescription drug often available under the name Alli. It's used as a weight loss aid.

It reduces the absorption of fat from foods in the intestine. It acts as a lipase inhibitor.

Lipase is an enzyme that breakdown the fats into absorbable form in your intestine.

When Orlistat blocks the lipases, fat absorption will get reduced. This will help you to reduce your calorie intake.

But the use of Orlistat can reduce the absorption of fat-soluble vitamins (A, D, E, and K). You can use if your doctor prescribed using it. I  don't recommend using it, as fat is needed to absorb specific vitamins, it will be difficult to get those vitamins via diet.

Punicic Acid

Punicic acid is a form of Conjugated Linoleic Acid (CLA) obtained from Pomegranate seed oil. Punicic acid may help you to get leaner.

12-week supplementation on rats shows that the punicic acid group was leaner in a high-fat diet.

There are no human studies to support its effect on humans.

Raspberry Ketone

Raspberry Ketone is a molecule found in Raspberries that gave it its aroma.

It is used in foods as a flavoring agent.

Raspberry Ketone is sold as a fat loss supplement. The same you get as the supplement is not extracted from a raspberry; it is manufactured chemically.

The natural extraction of raspberry ketone is costly and requires 90 LBs to get a single dose.

In rat studies, the raspberry ketone had shown positive results; isolated fat cells had shown increased lipolysis.

A high dosage of Raspberry ketone had shown to cause a low-fat deposit on a high-fat diet.

There are no human studies to support these effects of Raspberry Ketone.

Sesamin

Sesamin is a lignan found in sesame seeds. It is sold as a fat-burning supplement, but that lacks human studies.

Studies on sesamin on rats showed the following.

It is a good antioxidant, and it reduces the vitamin E metabolism; this helps increase the Vitamin E level in the body. This study shows that it can reduce fat storage in fat cells.

TTA

Tetradecylthioacetic acid is a synthetic fatty acid used as a fat-burning supplement. The human body cant use TTA for energy.

Tetradecylthioacetic acid increases the fat metabolism in your mitochondria which helps to control fat gain.

It enables the absorption of free fatty acids and lipoproteins into the liver and muscles, which can be used for energy.

The reduction in fatty acids and lipoproteins in the blood may cause a decrease in fat gain.

Studies have shown it is well-tolerated, but users have reported headaches and muscle cramping.

T3 or Triiodothyronine

T3 or Triiodothyronine is one of the two essential thyroid hormones. It controls your metabolism, body temperature, heart rate, and other processes.

It could help you burn more calories if its levels were increased. T3 supplementation on a calorie deficit diet shows a constant weight loss. At the same time, the placebo group shows a diminishing result.

T3 will increase your Resting Energy Expenditure, which means you will burn more calories while you were resting.

This may cause weight loss, as you were burning more calories. Take T3 supplement under medical guidance.

Yohimbine

Yohimbine is derived from the bark of the Pausinystalia Yohimbe tree in Central Africa. It's used to reverse sedation in dogs and deer.

It's used in traditional medicine to treat Erectile dysfunction.

Yohimbine supplementation had been shown to increase your fat loss rate.

It inhibits the regulator that suppresses the fat loss mechanism in your body.

It works well in a fasted state; if you want to supplement, take it in a fasted state.

Chromium Picolinate

Chromium is an essential mineral that regulates insulin sensitivity.

Chromium Picolinate can control your appetite. This will reduce your cravings for food and may lead to weight loss.

This study on obese women using Chromium Picolinate supplementation on eight weeks found that it reduces the cravings for food. This can lead to weight loss. [study]

Forskolin

Forskolin is an active component derived from the roots of Coleus Forskohlii.

This study shows that a 12-week supplementation can boost testosterone levels and fat loss in obese and overweight men.

Forskolin supplementation reduced weight gain in overweight women.

Further studies are required to support these.

Alpha-lipoic acid (ALA)

Alpha-lipoic acid is a fatty acid found in mitochondria that are involved in its energy metabolism. ALA is a good antioxidant. Your body can synthesize ALA.

Alpha-lipoic acid supplementation causes modest weight loss in obese people. This study on Alpha-lipoic acid shows that it causes a decrease in weight and waist circumference.

Alpha-lipoic acid has a positive effect on glucose transport. ALA increases the uptake of glucose, creatine, and other nutrients into your muscles.

Pyruvate

Pyruvate or pyruvic acid is formed when your body breakdown glucose through glycolysis.

Pyruvic acid supplies energy to your cells when oxygen is present.

It is sold as a weight-loss supplement. But its claim as a weight loss aid lacks research support.

Pyruvate supplementation does not affect body composition, exercise performance during training. It will negatively affect your blood lipid levels.

This study shows that it is ineffective as a fat loss strategy. [study]

But this study shows a slight decrease in body weight and fat.

Medium-chain triglycerides (MCT)

Triglycerides are made up of fatty acids attached to a glycerol. In Medium-chain triglycerides, those fatty acids contain 6- 12 carbon atoms.

MCTs are easily absorbed into your body and burned in mitochondria to release energy.

They are often prescribed to people with malnutrition and malabsorption.

MCT can increase your energy expenditure, increase fat oxidation, reduce body weight, and increase satiety.

Weight control is observed when medium-chain fatty acids replace long-chain fatty acids in the diet.

They can suppress the effect of fat accumulation. MCTs do cause weight loss and increase energy expenditure, but the magnitude of results is small.

Green Tea / Green Tea Extract

It's a herbal derivative extracted from Green Tea leaves, containing green tea catechins and other phytonutrients.

The principal constituent among the catechins is epigallocatechin gallate (EGCG) which is about 40%. Consumption of green tea for 12 weeks (690 mg of catechins) causes a reduction in body fat.

The EGCG in green tea can promote the breakdown of fat in fat cells.

Green tea can boost fat burning while exercising and at rest. This study shows a 17% increase in fat loss with green tea extract.

Green tea can boost your metabolism and helps to burn more calories.

It has two times antioxidant properties than vitamin C, which is mainly due to EGCG.

Arachidonic acid [ARA or AA]

ARA is not an essential fatty acid; it can be derived from linoleic acid in your liver. Your body will also get it through food.

Arachidonic acid causes inflammation after training.

ARA will worsen the condition if you have joint inflammation and pain.

This study shows that supplementing with Arachidonic acid will help you to increase your muscle growth.

It's essential for skeletal muscle growth due to its conversion to prostaglandins. (prostaglandins modulate skeletal muscle growth)

You can get it from Egg, chicken, beef, fish, etc.

Our take: The study shows the link between muscle growth and ARA. It will be beneficial to your muscle growth. Joint inflammation or injury can worsen with ARA.

Beta-Alanine

Beta-alanine can improve your muscular endurance. It will improve your athletic performance.

Beta-alanine gets converted to carnosine which can buffer acids. Carnosine stabilizes your blood ph, which is released when your blood ph goes down.

Beta-alanine can increase your performance during high-intensity exercise and can reduce fatigue after workouts.

Supplementing with beta-alanine in older people will increase their endurance. Older adults will have low levels of carnosine, and supplementation will be beneficial for them.

Beta-alanine works well when combined with creatine.

Vegetarians have a lower level of carnosine (50% less). They can use Beta-alanine to normalize their carnosine levels.

Our take: Beta-alanine is beneficial to increase your muscular endurance and helps in improving your performance in High-intensity exercise. Older people and vegetarians can supplement it to fill their nutrition gap.

Branched Chain Amino Acids

BCAA are three amino acids, leucine, isoleucine, and valine, among the nine essential amino acids. They compromise 33% of total muscle tissue.

They are stored in your muscles in large quantities and will be helpful while you were exercising.

The three have different roles in muscle growth.

Leucine activates the mTOR pathways and promotes muscle protein synthesis.

BCAA will suppress the proteins that are responsible for muscle protein breakdown.

Isoleucine enables the uptake of glycogen into your muscles, keeps your muscle glycogen stores high.

BCAA, when taken as pre-workout, can help to reduce muscle soreness and fatigue.

Your mental and physical performance may improve by taking BCAA.

Our Take: BCAAs can improve your workout performance and helps to reduce fatigue, soreness, and muscle protein breakdown. It also activates muscle protein synthesis via the mTOR pathway.

Casein

Casein is a milk protein; 80% of milk protein is casein.

Casein is also known as slow-acting protein, which is digested slowly and best taken before bedtime.

Casein protein can provide a steady supply of amino acids after ingestion. Studies show this can last for up to seven hours.

The slow-acting property makes it the best protein to take at bedtime. The steady supply of amino acids slows the muscle protein break down and promotes protein synthesis.

This study on casein shows that an increase in casein in your diet can cause an increase in energy expenditure, satiety, and protein balance.

Citrulline

Citrulline is an amino acid that can improve your exercise performance. Citrulline is converted into arginine in the kidneys.

Citrulline can increase your exercise performance and can delay fatigue. It will help you to reduce muscle soreness following exercise.

If you take Citrulline along with exercise, your growth hormone levels may increase. It can improve your performance in endurance as well as lifting workouts. It helps you to do more reps per set.

Our Tip: Citrulline is an exercise performance booster, helps you lift more with less fatigue and muscle soreness.

Colostrum

Colostrum is milk produced by mammals in late pregnancy.

It is nutrient-rich milk that contains more protein and fats than regular milk. Colostrum helps to provide the newborn with essential nutrients and antibodies.

It contains IGF-1(insulin growth factors), which can easily be absorbed by the newborn and beneficial to their growth.

But the study shows that as you mature, your digestive system will break down these growth factors and others during digestion.

So, taking colostrums will not bring the kind of result you expect for a grown-up person like you.

Colostrum will bring a similar result to a whey protein for an adult.

Our Tip: Colostrum is produced for the newborn with an immature digestive system. As said above, they will be similar to whey protein.

Creatine

Creatine helps to supply energy to your cells by increasing the formation of ATP. Creatine is produced naturally in your body from glycine and arginine.

Athletes and bodybuilders use creatine to improve performance and gain muscle mass.

Five to twenty grams of creatine supplementation is safe. The supplementation had shown to improve performance during exercise in both men and women.

Creatine supplementation will help to increase your strength and power output.

Creatine supplementation helps to increase muscle creatine levels and thus helps to hydrate your muscles. An increase in creatine content also promotes the synthesis of ATP.

It reduces fatigue and promotes resistance to fatigue.

5 gram, 10-gram dosages are found safe in young as well as older adults.

Creatine supplementation is often told to cause kidney damage. Some studies show that it is not related to kidney damage.

This study on a man with one kidney who had supplemented creatine for one month had caused nothing.

Our Tip: Creatine can improve your exercise strength and power, leading to more muscles. It's a potent supplement for muscle growth.

Essential Fatty acids

Omega 3 and omega 6 are the two fatty acids that are essential for humans.

Both can't be synthesized in the human body, so you have to get it from your diet for healthy body functioning.

Omega 3 fatty acids will be converted to EPA and DHA in your body. Omega 6 fatty acid will be converted to Gamma-Linolenic Acid or GLA , Dihomo-Gamma-Linolenic Acid or DGLA , Arachidonic Acid or AA.

The ratio of omega 3 to omega 6 is significant. Your everyday diet may provide many times the RDA of omega 6 fatty acids and lower omega 3 levels. (the omega 6 and omega 3 ratios are 10:1 instead of 2:1)

This can cause an imbalance between the both. You have to increase your omega 3 intakes to recommended 1-2 g/day level to balance this.

Omegas 3's are good for your heart health.

It has anti-inflammatory properties and promotes joint health. It reduces the breakdown of cartilage and reduces inflammation in osteoarthritis.

Omega 3 had shown to reduce exercise-induced muscle soreness and helps to improve blood flow during exercise.

Our take: It promotes joint health, nerves, and heart health. Try to get it from natural sources fish is a good source of omega 3 fats

Ginger

I consume ginger daily through food; it is used in food preparation and ayurvedic medicines in India.

Ginger can reduce your muscle soreness due to exercise.

Ginger will make you feel fuller and increase the thermic effect of food. Both will help you to lose weight.

Ginger also has anabolic properties. Taking ginger will increase Luteinizing hormone and testosterone levels in infertile men(the study was conducted on infertile men).

Our take: Make ginger tea and drink in the morning; Grate ginger and add to foods.

HMB

HMB is a metabolite of leucine ( Branched-chain amino acid). HMB prevents muscle protein breakdown during exercise.

Supplementing 3g/d with HMB is shown to reduce muscle damage due to exercise in athletes.

Unlike leucine, HMB does not promote muscle protein synthesis.

HMB is naturally found in your body, leucine is oxidized to form HMB, But only a tiny amount is created this way so supplementation is a good option.

HMB is effective in preventing muscle breakdown in persons with high-risk muscle-wasting conditions like cancer and AIDs.

Recommended dose: 3g/d of HMB

Leucic Acid (HICA)

Leucic acid is the end product of Leucine (BCAA) metabolism. DL- alpha-hydroxy isocaproic acid or Leucic acid is sold as a muscle-building supplement.

This study shows that Leucic acid supplementation causes a slight increase in muscle mass and a decrease in muscle soreness in athletes.

Further study is required to support its use as a supplement.

Leucine

Leucine is one of the three Branched-chain Amino acids and is the most important.

The benefits of leucine have already been explained in the BCAA section.

It can increase your muscle protein synthesis.

Nitrate

Nitrate is a molecule found in vegetables and processed meats. Your body will also produce nitrate.

The nitrate you consume through food gets converted to nitrite and absorbed into your body, and used to produce NO (nitric oxide).

Nitrate has many health benefits and also improves exercise performance.

This study shows that nitrate supplementation caused a decrease in oxygen consumption during exercise.

Nitrate supplementation can improve your exercise performance. Its shows a performance improvement in HIIT.

It increases the anaerobic and aerobic exercise performance in humans.

Nitrates also improve your mitochondrial efficiency. Beets are a good source of nitrates.

Rhaponticum Carthamoides / Maral Root

Rhaponticum carthamoides / Maral Root is a source of ecdysteroids. Ecdysteroids are insect steroids and are believed to promote muscle synthesis in humans.

Rat studies have shown that Rhaponticum carthamoides can reduce fat gain and increase muscle protein synthesis.

The muscle protein synthesis was most observed when the muscles are injected with ecdysteroids.

It may bring muscle building and fat loss benefits in humans, but it lacks human studies.

Schisandra Chinensis

Schisandra Chinensis is a woody vine native to the forests of China and Russia.

Schisandra Chinensis is used in traditional medicine to improve performance.

The study shows it will increase nitric oxide in humans.

Sodium Bicarbonate

Sodium bicarbonate or baking soda is used as an antacid to treat heartburn.

Sodium bicarbonate, when taken before exercise, increased the performance of athletes.

Another study shows that baking soda can increase your training volume.

Sodium bicarbonate can increase your metabolism by 9%, and this may help you burn fat.

As a supplement, take it 60- 90 minutes before exercise.

Soy Protein

Soy protein is extracted from Soybeans. It's a good source of potassium, phosphorus, vitamin E, and complete B vitamins.

It provides the nine essential amino acids with arginine and glutamine in higher amounts.

It's available in two forms Soy Concentrate and soy isolate.

Soy concentrate with 65% protein and soy isolate with 90% protein.

Soy protein had a lousy reputation among male athletes due to the presence of Isoflavones.

Genistein and daidzein are isoflavones that have properties similar to estrogen, which may cause gynecomastia, decreased libido, and ED.

Soy or milk drink taken as a post-workout can induce hypertrophy and strength gains.

Protein from milk or soy can promote muscle growth and strength.

Spirulina

Spirulina is brown-green algae that are available in tablet and powder form.

Spirulina is a good source of protein, vitamins, and minerals.

It contains 57% protein, 24% carbohydrate, and 7% fat.

As a rich source of vitamins and minerals, it has many health benefits.

A study on Spirulina shows that it reduces skeletal muscle damage.

Spirulina increased exercise endurance and may help you too.

Another study shows that Spirulina can increase muscular strength while you exercise. It's one of the few superfoods that worthy of that term!

Trimethylglycine (TMG)

Trimethylglycine is a betaine, which is discovered from beets. Your body synthesizes Trimethylglycine from choline.

Quinoa, beets, spinach, wheat bran are good sources of betaine (TMG)

It acts similar to creatine; it regulates osmotic pressure in your cells

This study shows that Trimethylglycine can increase your workout volume and the number of reps performed.

Trimethylglycine is good for your cardiovascular system. It helps to reduce the levels of homocysteine levels in the blood.

TMG or betaine will increase your muscle strength and power. It also increases your muscle protein synthesis.

Vanadium

Vanadyl sulfate is derived from vanadium which is believed to increase exercise performance.

Vanadyl sulfate increases the muscle uptake of glycogen, which is similar to insulin activity.

But this may benefit diabetic patients. Its effect on muscle building or strength lacks study.

Whey Protein

Whey protein is extracted from the liquid leftover during cheese manufacturing.

Whey protein is a complete protein. It contains all the nine essential amino acids that are required by your body.

It's easy to digest and absorbed faster in your body, making it a good option as a post-workout drink. Whey protein will promote lean muscle mass.

It's a rich source of BCAA (branched-chain amino acid)- leucine, isoleucine, and valine.

You will be on a calorie deficit diet during fat loss, and this BCAA will help preserve your hard-earned muscles. Its supplementation will help to reduce fat mass.

While you were trying to build muscle, BCAA will support the muscle synthesis.

It's highly recommended protein and works well as a post and pre-workout drink.

Cyanidin-3-Glucoside

It reduces blood glucose and improves insulin sensitivity.

This rat study shows that Cyanidin improves obesity and triglyceride metabolism.

It increases fat burning mechanism and decreases the fat-storing mechanism.

Rat studies have shown that it helps keep your muscles fuller due to increased nutrients into muscles. It also helps to burn fat and build more muscles. There are no human studies to support its claim.

Alpha-ketoisocaproic acid (KIC)

Alpha-ketoisocaproic acid is the ketoacid of amino acid leucine.

KIC is often combined with other supplements to improve performance and other benefits.

This study shows that KIC supplementation did not affect HIIT performance.

Alpha-ketoisocaproic acid, when combined with HMB, can reduce exercise-induced muscle damage. The study was done for 14 days.

Alpha-ketoisocaproic acid is anti-catabolic; as exercise is catabolic, KIC has great importance among athletes and bodybuilders.

Alpha-ketoisocaproic acid reduces muscle degradation, but it does not promote muscle protein synthesis. It stimulates insulin secretion and promotes the uptake of glucose and amino acids into muscles.

Glycine-arginine ketoisocaproate (GAKIC)

It's a supplement combination found by the University of Florida by combining Glycine, Arginine, and Alpha Ketoisocaproate.

The combination will increase your overall muscle performance by delaying fatigue. It also helps to sustain the muscle force during intense exercise.

GAKIC can attenuate the drop in power on repeated bouts of an exercise.

But this study shows that it has no effect on high-intensity exercise performance.

GAKIC may improve your exercise performance.

Glutamine

Glutamine is an amino acid found in your body. This is a conditionally essential amino acid; your body can produce glutamine as it needs.

You have to get it through diet while your body is under stress, like recovering from muscular injury, post-operation recovery. During stress, your body requires more glutamine.

It's the most abundant amino acid in your muscle. Glutamine inhibits the breakdown of muscle.

Acute elevation of glutamine will not increase muscle protein synthesis.

This study shows glutamine supplementation had no effect on exercise performance and body composition.

These studies show that glutamine can be beneficial for those recovering from critical illness, muscle injury, burns, etc.

Whey and Casein protein are the richest sources of glutamine.

Phosphatidylserine (PS)

Phosphatidylserine is a chemical compound found in your body. It can improve your cognition function.

Your body can synthesize Phosphatidylserine; you also get it through diet.

Studies have shown that it can reduce exercise-induced stress; it does so by inhibiting the exercise-induced release of cortisol.

It promotes a desirable hormone balance and helps to reduce the damage caused by overtraining.

It can increase the time taken for exhaustion during exercise. [study]

Further research is needed to support these.

Arginine

Arginine is a conditionally essential amino acid. Your body can synthesize arginine from Citrulline.

This study shows that arginine supplementation causes an increase in growth hormone release.

But arginine combined with exercise attenuates the growth hormone response.

This study also shows arginine supplementation causes an increase in growth hormone response. The doses used are 5grams and9 grams. The GH rise started after 30 mins and reached a peak after 60 mins post-ingestion.

Arginine will increase your nitric oxide levels and increase blood flow.

It further helps you to extend the time to exhaustion during intense exercise.

Arginine had shown to reduce oxygen consumption.

Taurine

Taurine is a conditionally essential amino acid found in your body.

Taurine is added to energy drinks. Unlike other amino acids, Taurine is not involved in protein synthesis. It has an antioxidant-like role, cellular protective properties in your body.

It also helps to improve athletic performance. It can increase the time to exhaustion during exercise.

This study shows that a Taurine-containing energy drink can cause a positive result on your hormones leading to better performance.

Taurine supplementation also increases running performance.

Choline

Choline is a water-soluble nutrient that is found throughout your cell. The neurotransmitter acetylcholine is synthesized from choline.

If the choline levels drop too low, the synthesis of acetylcholine can be in trouble. This will affect your exercise performance.

Choline levels are found to drop during strenuous exercise like a full marathon.

Your choline levels can fall too low during a marathon. This will reduce the synthesis of acetylcholine and can affect endurance or performance.

Study shows that choline-rich foods are essential for proper muscle function.

Choline is an essential nutrient; you will get it from your diet. Supplementation will benefit if you plan for a full marathon.

Gamma Aminobutyric acid (GABA)

GABA is a chemical synthesized in the brain. It acts as a neurotransmitter in the brain by inhibiting nerve transmission.

GABA is sold as a growth hormone booster. Rat studies show that GABA, when injected into the brain, causes an increase in growth hormone.

GABA is synthesized in your brain, and GABA, when taken externally, can't cross the blood-brain barrier and reach the brain.

Thus the effectiveness of GABA taken externally need to be further studied.

GABA intake caused an increase in two growth hormone isoforms in resistance-trained men. [study][ study]

The effect of GABA on muscle hypertrophy is not measured in these studies. The action of these GH isoforms on muscle hypertrophy needs to be studied.

Ornithine-alpha-ketoglutarate (OKG)

OKG is made up of ornithine and alpha-ketoglutarate.

OKG is the precursor of glutamate and ornithine. Your body can synthesize glutamine, arginine, and proline from these two.

By using OKG, you can reap the benefits of glutamine and arginine. Both are conditionally essential amino acids you will benefit from during traumatic conditions like recovering from a burn or surgery.

OKG supplementation can help people for faster recovery from burns and surgery.

Anacyclus pyrethrum

Anacyclus pyrethrum is a herb that is used as a medicine in Ayurveda and Siddha. It is used in traditional medicine to boost fertility and libido.

Twenty-eight days supplementation of Anacyclus pyrethrum has shown a positive result on libido, as it causes an enhancement in penile erection.

The same study also shows that it can boost your testosterone and luteinizing hormone levels(A good indication for testosterone boosting).

But keep in mind that the study was conducted on rats. Anacyclus pyrethrum lacks human studies.

Ashwagandha

Ashwagandha is used in Ayurveda to treat various health conditions.

Ashwagandha will reduce your stress, as it is a good adaptogen. It will reduce your cortisol levels in the blood.

Power output in both trained and untrained people had been increased by using Ashwagandha.

If you have low testosterone levels, taking Ashwagandha can raise your testosterone to normal levels.

The same happens with Luteinizing Hormone; it boosts your Luteinizing Hormone to normal levels (this can increase your T levels).

Supplementation with Ashwagandha causes fat loss.

Our take: Ashwagandha will help to reduce your stress and cortisol. It can help you to bring back your testosterone to normal levels.

Bulbine Natalensis

Bulbine natalensis is used in the management of sexual dysfunction among natives of South Africa. There are no human studies that prove its role in testosterone boosting and libido.

But there are studies on rats that show that bulbine natalensis boost testosterone production in rats.

It also shows a rise in Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH) in rats. Both hormones are essential in the synthesis of testosterone.

Enhancement in libido is observed in rats.

Our take: Bulbine natalensis is not backed by human studies, so take it at your risk. It boosts libido and testosterone in rats.

Eurycoma Longifolia

It's a flowering plant also known as Tongkat Ali. It is used traditionally to increase libido and fertility in men.

Research had shown that it could increase fertility in men.

But there are not enough studies supporting its effect on testosterone boosting and athletic performance.

Our Take: Due to the lack of enough research in testosterone boosting and exercise performance, I don't recommend it.

D-Aspartic Acid

D aspartic acid is an amino acid that is used for boosting testosterone by athletes and bodybuilders.

D aspartic acid will increase the synthesis of Luteinizing hormone and testosterone.

Another study in infertile men showed that it would cause an increase in testosterone and sperm quality.

But this study conducted on 28 days supplementation on D aspartic acid shows that it doesn't affect testosterone production.

This study shows that D aspartic acid found in the pituitary and testes has an essential role in regulating Luteinizing hormone and testosterone.

Out Take: D aspartic acid can boost your testosterone and bring it to normal levels; As it has shown a positive effect in infertile men.

Fadogia Agrestis

Fadogia Agrestis is sold as a testosterone booster, but it lacks human studies.

Rat studies show some positive effects on libido. This study indicates that Fadogia agrestis cause an increase in testosterone levels in rats.

Fenugreek

Fenugreek is used as a food ingredient in India, and they are the largest producer.

Fenugreek causes an increase in testosterone, but it can reduce your DHT levels.

For anabolic effects, DHT is superior to testosterone. DHT is 2-3 times more anabolic than testosterone. Fenugreek supplementation inhibits the conversion of Testosterone to DHT.

Study shows that fenugreek can boost your libido.

Some studies are backed by the manufacturers themselves and can't trust their findings.

Panax Ginseng

Panax ginseng is used in traditional Chinese medicine. It is sold as a libido booster and performance enhancer supplement.

Panax ginseng is shown to increase libido, testosterone and luteinizing hormone, and FSH in infertile men. Thus it may help you to normalize your testosterone levels.

It also reduces the conversion of testosterone to DHT (more potent androgen), similar to fenugreek.

This study shows it reduces muscle damage after training.

Panax ginseng supplementation has been shown to increase your blood flow.

Our take: Panax ginseng may normalize your testosterone levels. It can increase your blood flow and help you reduce fatigue

Horny Goat Weed

Epimedium, popularly known as horny goat weed, is traditionally used to increase libido and treat erectile dysfunction.

Icariin is the active compound responsible for the properties of Horny Goat Weed.

This study shows that icariin will improve erectile function. The research also indicates that it restored testosterone to normal levels. The study has been conducted on rats.

These properties of horny goat weed lack human studies.

Maca

Maca is native to Peru and is used to increase fertility. Maca is shown to increase libido and fertility. It does not affect testosterone or exercise performance.

Massularia Acuminata

Native w.africans had used Massularia Acuminata to increase libido.

It's been shown to increase libido in rats. The study also indicates that it boosts testosterone along with libido. At the same time, the supplement lacks studies on humans.

Paederia foetida

This is a herb used in Ayurveda, also known as prasarini. In Ayurveda, it is used to treat various ailments.

It's used in supplements as a testosterone booster. It had been shown to boost testosterone in rats. The result shows that the aphrodisiac property of the herb depends on supplement dose.

There is no studies on humans using Paederia foetida had been done.

Rubus Coreanus

Rubus coreanus is a Korean blackberry that had caused a significant increase in testosterone in rat studies.

Rubus coreanus has antioxidant properties. This study shows that Korean raspberries can cause short-term antioxidant capacity in humans.

This study on Korean men had shown that Rubus Coreanus had no effects on their testosterone levels.

Saw Palmetto

The fruit of saw palmetto is used to make medicine. It is used to treat symptoms of enlarged prostate problems.

Saw palmetto is effective in the treatment of BPH (enlarged prostate).

It had not shown any positive results in increasing testosterone.

Stinging Nettle

Stinging nettle and saw palmetto is used to treat benign prostatic hyperplasia.

Its effect as a testosterone booster lacks human research. This study shows that it has no effect on testosterone levels in humans.

This study shows that the lignans found in nettle root can bind to SHBG (regulates testosterone by binding with it), thus increasing free testosterone. Therefore it may be beneficial in increasing free testosterone. There are no human researches that support this.

Tribulus Terrestris

Tribulus Terrestris is traditionally used in Ayurveda to enhance libido. It's also sold and believed as a potential testosterone booster.

But the effect of Tribulus as a testosterone booster lacks research support.

Tribulus Terrestris doesn't increase strength or muscle gain.

This study on weight-trained men had shown no increase in strength and performance.

It was found helpful among those that have problems with erectile functions. Supplementing with Tribulus will help them to improve their erectile function.

Velvet Antler

Deer velvet covers the growing bone and cartilage. It's used in traditional medicine. It is believed to boost performance, recovery from illness, testosterone boosting.

But velvet antler lacks human studies to prove these claims. This study shows that it doesn't enhance your strength. Velvet antler supplementation does not affect your strength or hormonal response.

Zinc

Zinc is one of the minerals that are required for the proper functioning of your body. Zinc has testosterone-boosting properties. It's added in most testosterone-boosting supplement stacks.

It will also increase your DHT levels; it's the more potent form of testosterone. Your body converts testosterone to DHT.

This study shows that it can increase your Luteinizing Hormone levels.

Its effects are prominent in peoples with zinc deficiency. If you are deficient in zinc, then its supplementation will cause an increase in testosterone levels.

ZMA

ZMA is a combination of Zinc Monomethionine Aspartate, Magnesium Aspartate, and Vitamin B6.

It's first introduced into the market as a sleep aid and for faster recovery. It helps you to get deep sleep.

Testosterone levels will increase after strength training combined with magnesium supplementation.

This study showed that ZMA would improve the anabolic hormone profile of athletes.

But this study shows that ZMA supplementation did not affect testosterone unless they are deficient in testosterone.

This study also shows that ZMA will not increase testosterone levels and strength gains unless you are deficient in zinc and magnesium.

Do not take ZMA along with calcium, as calcium blocks the absorption of zinc.

A large population is under magnesium and zinc deficiency, so its supplementation will benefit you to increase T levels.