Even if you're new to fitness, there's a good chance you're familiar with, or have at least heard the term "thermogenic" before. But if you're reading this, you more than likely want to find out exactly what a thermogenic is.
Or maybe you are familiar with thermogenics, but want to know if they are something that can help you reach your fitness goals. All of these are great questions I will address in this article.
Because if you're looking to truly maximize your results, reach your fitness goals, and maintain them long-term ... thermogenics can be a great tool that you can utilize. So let's get into it!
Key Takeaways
- A thermogenic is a fat-burning supplement designed to increase calorie burn through thermogenesis.
- Thermogenic supplements may help boost metabolism, energy, and fat oxidation.
- They can also support appetite control and focus depending on the ingredients.
- Thermogenics work best when combined with proper diet and exercise—not as a standalone solution.
- Common ingredients include caffeine, green tea extract, capsaicin, and L-carnitine.
What are Thermogenics?
When it comes to supplements for weight loss, what first comes to your mind? Not vitamins ... not fish oil ... not protein powder ... but "fat burners." That's exactly what thermogenics are ... a type of fat-burning supplement!
So what does a thermogenic do? The word thermogenic actually comes from the main function of these products: to increase the production of heat in your body through a process called thermogenesis. If you want a deeper breakdown of how this process works, check out our guide on thermogenesis and fat loss.
They are literally designed to help your body burn more calories by boosting metabolic function, which in turn supports fat lost. If you know anything about weight loss ... you know that it's all about the calories you consume vs the calories you burn. If you eat fewer calories than you burn ... you'll lose weight. If you eat more calories than you burn ... you'll gain weight.
So, really, what a thermogenic is aimed at helping you do is burn more calories throughout the day, so you can be in a calorie deficit to lose weight. However, most thermogenics don't just stop at that...
What Do Thermogenics Do?
Other than helping your body burn more calories at rest, and depending on the product, most thermogenics can help with much more:
- Controlling appetite
- Curbing cravings
- Providing long-lasting energy and focus
- Optimizing certain hormones
So, depending on the thermogenic, it can help address quite a few issues that can be keeping you from reaching your goals. If you're wondering what does thermogenic do beyond fat burning, it can also support energy, focus, and appetite control. For the most part, though, thermogenics are focused on helping you create a calorie deficit to lose weight.
Take appetite control for example ... If you eat less, you're consuming fewer calories, right? This is just another way thermogenics can help you stay in a calorie deficit.
As I listed above, most thermogenics will even include some caffeine and nootropics that can help keep you energized and focused throughout the day. You're probably laughing and thinking to yourself, "How does having energy have anything to do with weight loss?"
You'd be surprised! For one, the energy alone can be very beneficial. If you've lost weight in the past, or are trying to lose weight now, I'm sure you know just how hard and tiring it can be. Thermogenics are a great way to get a little extra energy and motivation to stay consistent with your workouts and nutrition!
More interestingly, caffeine itself is known for its thermogenic effects (1). You heard that right, caffeine, especially from green tea, has been shown to increase energy expenditure (calorie burning)(2). In fact, ingredients like green tea extract are often key components in many thermogenic formulas, which you can learn more about in our article on green tea as a thermogenic ingredient
So, depending on the thermogenic, there may be more to it than meets the eye.
How Do You Use a Thermogenic?
When it comes to actually using a thermogenic, it's very simple. Most thermogenics come in a capsulated form and require you to take a serving 1-2 times a day.
All you have to do is take it consistently in conjunction with a solid nutrition and exercise plan. It’s not unsafe to take it without food, but you may feel uncomfortable if you don't. Sometimes the ingredients in a thermogenic, like caffeine, can cause an upset stomach if you take it without food.
Not everyone notices this, though. For some, taking thermogenics on an empty stomach may help suppress their appetite more. So for these people, it will help them control their calories a bit better.
For others, it may be best to take a thermogenic with food so they don’t get an upset stomach. It really depends on how they personally affect you and what works best for you. There is one case where I always recommend taking it with food, though.
Depending on the thermogenic you use, some can have fat soluble vitamins (A, D, E, & K) that require fat to absorb them properly. In that case, it's a good idea to take a thermogenic with food just to make sure you're getting the full effects.
There's only one thing you really need to be conscious of when taking a thermogenic ... and that's consuming it alongside other caffeine sources.
If you're a coffee drinker, you like energy drinks, or you take pre-workouts ... you'll want to cut them out as you begin taking a thermogenic. At the very least, cut them out in the short term. When you introduce a thermogenic without getting rid of any other caffeine sources, it can cause you to feel jittery.
Consider the first few days to be a tolerance assessment period. If you're comfortable having your cup of coffee on top of a thermogenic and don't get jittery ... by all means, go for it. Just be careful!
What Are the Side Effects Of Thermogenics?
When taken properly along with a good nutrition and exercise program, most people do just fine with thermogenic supplements. However, that's not to say they don't have their own risks and potential side effects.
Some common side effects of thermogenic supplements can be:
- Increased heart rate
- Heart palpitations
- Jitters and shakiness
- Increased restlessness and irritability
- Headaches and dizziness
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Upset stomach
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Diarrhea
-
Constipation
-
Nausea
-
Elevated blood pressure
- Trouble sleeping
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Anxiety
- Increased stress
Now, don't let this scare you! Most of the common side effects can actually be tied to the caffeine in the product or the mistake of taking other sources of caffeine with a thermogenic.
As long as you follow the recommendations I made above, you should be in the clear. But everyone is different, so I can't guarantee that.
Just know the only way you are likely to have any issues is if you take it on an empty stomach or with additional caffeine sources.
Are you having trouble sleeping? Make sure you aren’t taking them too close to when you go to sleep. If you find your heart rate is significantly increased, take a look at your caffeine intake throughout the day. You may find you’re taking in more than you thought.
If you already have trouble with high blood pressure, you may want to just avoid caffeinated thermogenics altogether. The good news is, there are caffeine-free thermogenics, even caffeine-free pre-workouts, available! Just like any other supplement you're looking to add to your regimen ... make sure to consult with your physician, especially if you're somebody with a chronic illness or who takes prescription medications. When in doubt ... ask your doctor.
Should I Take a Thermogenic?
Now, I'm sure you're wondering: "Should I be taking a thermogenic?" The truth is, it's up to you. Thermogenics are not going to make or break your results. What you're doing in the gym during your workouts, and outside of the gym through your nutrition, matters most.
I'm not saying thermogenics aren't worth it ... but there is definitely a time and place for them. You also need to consider what your goals are. If you're trying to gain muscle and strength, I don't recommend that you take a thermogenic. That's because to gain weight, you have to eat more calories than you're burning.
As you just learned, thermogenics are designed to help you burn more calories. So really, thermogenics are counterproductive for anybody looking to put on new muscle and weight.
If your main goal is weight loss ... that's when you can consider adding a thermogenic to your supplement regimen. If you're also working on your overall fat loss strategy, check out our full guide on how to lose body fat to make sure you're covering all the fundamentals.
That way, as you're trying to keep your calories lower to lose weight, a thermogenic can help you burn even more calories and keep your appetite at bay, making a thermogenic supplement a helpful support too, but not a replacement for diet and exercise. I personally take the 1-Db Goddess (1-Db Overdrive for the men) anytime I'm looking to shed a few pounds! If you're looking for a high-quality thermogenic, you can explore our fat burner supplements collection or products like 1-DB Overdrive to support your goals.
You can also find ingredients like L-carnitine in products such as L-Carnitine with Fucoxanthin, which are commonly used in thermogenic formulas.
1st Phorm Thermogenics
At 1st Phorm, we offer incredible options when it comes to weight loss and fat-burning supplements. Our 1-Db Goddess Fastpack and 1-Db Overdrive Fastpack fat burner supplements can make a great addition and play an important role in fat loss when taken properly along with diet and exercise!
We'd also love to help you reach your fitness goals. Whether you want to build muscle, burn fat, or just be healthier overall ... we have you covered. So, don't hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at [email protected] any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
Frequently Asked Questions
What does thermogenic do?
A thermogenic helps increase calorie burn by boosting metabolism and heat production in the body, which can support fat loss.
Are thermogenic supplements safe?
For most healthy individuals, thermogenic supplements are safe when used as directed. However, they may cause side effects due to stimulants like caffeine.
When should I take a thermogenic?
Most thermogenics are taken 1–2 times per day, often in the morning or before activity. Timing may vary depending on the product.
Do thermogenics work without diet and exercise?
No. Thermogenics are designed to support fat loss, but they are most effective when combined with proper nutrition and consistent training.
References:
(1) Clark KS, et al. Caffeine Enhances Activity Thermogenesis and Energy Expenditure in Rats. Clinical and Experimental Pharmacology and Physiology. 2019;46(5):475-482.
(2) Dulloo AG, et al. Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-Hour Energy Expenditure and Fat Oxidation in Humans. American Journal of Clinical Nutrition. 1999;70(6):1040-1045.
