The 6 Best Fat Burners for Women in 2024, With Insight from a Dietitian

This can’t be said enough: No one gender identity needs (or should use) fat burners more than another. And that being said, even the best fat burners aren’t a necessary supplement for weight loss — they don’t have a ton of research, and some even include some sketchy ingredients. We firmly believe that diet and exercise should be your priority if you have fat-loss goals. 

But, we know that some athletes are still going to give fat burner supplements a try. So, our team of personal trainers and athletes wanted to offer the safest products possible. After looking at a number of supplements, with the help of an RD, we’ve gathered the best fat burners for women (or any athlete, for that matter).

The Best Fat Burners for Women

• The Best Fat Burner for Women Overall: Transparent Labs Recomp
• Best Thermogenic Fat Burner for Women: Jacked Factory Burn-XT
• Best Non-Stim Fat Burner for Women: Legion Phoenix Stim-Free
• Best L-Carnitine for Women: 1st Phorm L-Carnitine
• Best Berberine: BulkSupplements Berberine HCL Powder
• Best Green Tea Extract: Thorne Green Tea Extract

Medical Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. 

Best Fat Burners for Women Video Review

Be sure to check out our video on the best fat burning supplements for women for an even more in-depth analysis of this supplement. BarBend’s own Nick English walks you through our top picks for this list in greater detail.  

https://youtube.com/watch?v=cehnTGlPdqQ

The Best Fat Burner for Women Overall: Transparent Labs Recomp

Pros

Transparent label with zero ingredient blends

Research-supported dosage

Boost energy with 125 milligrams of caffeine

Cons

Not a stim-free formula

May need multiple servings per day

There’s no such thing as a best fat burner for men or women (they’re not gender-specific). Not to mention, fat burners aren’t a magic pill, let’s be honest. But, if you follow a consistent exercise routine and stick to a calorie deficit, they may be able to help push you over the finish line of your fat loss. Given the transparency and well-dosed ingredients, we chose Transparent Labs Recomp as our best fat burner overall.

“I’m usually hesitant with fat burners, but I appreciate that Recomp has been tested by a third party,” according to Chelsea Rae Bourgeois, RDN, who gave this formula a 3.5 out of 5. “I also like that Transparent Labs provides research-backed ingredients. Still, fat burners aren’t necessarily appropriate for everyone.”

According to Bourgeois, this formula provides relatively small doses of active ingredients that aim to increase mental focus, support a healthy metabolism, and reduce hunger cravings. One serving includes 300 milligrams of green tea leaf extract, 250 milligrams of ForsLean, 125 milligrams of natural caffeine, and 50 milligrams of Capsimax. (6) That being said, TL does recommend multiple doses per day, so be wary of your supplemental caffeine intake. (1)(8)(9) “If you’re sensitive to caffeine, the multiple doses of caffeine may not be ideal for you,” mentions Bourgeois.

We did give the dosage convenience a 3 out of 5, though. Keeping these pills on hand for multiple doses per day can get pretty tedious. However, be sure to only start with one capsule to see how your body reacts before you go with a full dose.

Our team gave this product a 4 out of 5 for cost. “The price is pretty good for what you’re getting, but it’s not the cheapest fat burner on the market,” says Nick English, BarBend expert contributor. One serving is only $0.91, which isn’t too expensive. But you do need to take multiple servings per day, which means you’ll have to buy a new bottle relatively quickly.

Read our full Transparent Labs Fat Burner Review.

Best Thermogenic Fat Burner for Women: Jacked Factory Burn-XT

Pros

Contains Capsimax, which may provide a thermogenic effect

Label provides information for one capsule and two

You can buy this product in bulk

Cons

Pricier than some other picks on this list

No third-party testing

Green tea leaf extract, caffeine, and capsaicin may increase thermogenesis and/or suppress appetite, according to the Cleveland Clinic and the National Institutes of Health. (6) While more research is definitely needed in this area to actually determine how many more calories it may help burn, those who want a thermogenic fat burner may try Jacked Factory Burn-XT. (1)(8)(9)

“Burn XT contains Capsimax, which is said to reduce hunger cravings,” according to Chelsea Rae Bourgeois, RDN, who gave the formula a 3.5 out of 5. “I’m not usually a fan of messing with your hunger cues, especially when pursuing sustainable weight loss.” That being said, she recommends taking this product mindfully and under the guidance of a doctor.

Our team does like that the Jacked Factory bottle provides information for both one- and two-capsule servings. However, Jacked Factory recommends two doses per day, which can be a lot of extra capsules to fit into your routine (and a lot of caffeine). Whether you take one dose or two, be careful if you use this in addition to your morning cup of coffee. “If you’re sensitive to caffeine, BURN XT might give you some jitters,” says Bourgeois. We gave the dosage convenience a 3 out of 5.

Jacked Factory Burn-XT is a pretty budget-friendly fat burner, though. One 60-serving bottle costs $34.99, which is about $0.58 per serving. Compared to others, this is pretty affordable, however, as with our previous pick, you do need to take multiple doses, which drives up the cost.

Best Non-Stim Fat Burner for Women: Legion Phoenix Stim-Free

Pros

No stimulants

Transparent, research-backed label

Available on Amazon Prime for quick delivery

Cons

Pricey compared to other picks

Some may want caffeine in their fat burner

Some athletes prefer to exercise in the evening and, considering most fat burners contain caffeine, that makes it difficult to take the doses properly. In that case, we recommend Legion Phoenix Stim-Free as our best non-stim fat burner. This product contains zero stimulants. Emerging research suggests the ingredients in this product may reduce hunger cravings (5-HTP, calluma fimbrata), increase focus (L-DOPA), or metabolize fat (forskolin). (10)

“The caffeine-free version of Legion Phoenix scores 3.75 out of 5,” according to Chelsea Rae Bourgeois, RDN. “For a fat burner, it contains an impressive list of ingredients with science-backed doses.”

We love that Legion sends Phoenix for third-party lab testing, which is essential when choosing a supplement. The formula includes ingredients like 1,000 milligrams of Calluma fimbrata and 150 milligrams of 5-HTP, both of which may help reduce appetite. (2)(3) We also like that Legion uses vegetarian capsules, ideal for those looking to avoid animal products.

Unfortunately, you do have to take quite a few pills per serving. One dose is three capsules, so our team gave the dosage convenience a 3 out of 5. Especially for athletes already taking other capsules in their supplement stack, adding another three can be a lot. “If you don’t like swallowing pills, that could be a deal breaker,” adds Bourgeois.

Compared to the other fat burners on this list, Legion Phoenix is pretty pricey. One serving is $1.49, whereas most others on this list are only around $1. We gave the cost a 2 out of 5, as this may not fall within everyone’s budget.

Read our full Legion Phoenix Fat Burner Review.

Best L-Carnitine for Women: 1st Phorm L-Carnitine

Pros

Each scoop provides 1,500 milligrams of L-carnitine L-tartrate

Packs 200 milligrams of green tea extract

Five different flavors

Cons

No caffeine

No third-party testing

Unlike some of the other products on this list, 1st Phorm’s L-carnitine isn’t a traditional fat burner supplement. However, it may be able to help promote fat loss alongside a calorie deficit and regular exercise, according to the National Institutes of Health. (4) More research on L-carnitine still needs to be done to make strong conclusions, but according to Chelsea Rae Bourgeois, RDN, “[This] clinically based dose of L-carnitine [may] support the body’s biological processes to reduce fatigue during your workout and efficiently utilize fatty acids.”

“The 1,500 milligrams of L-carnitine is very close to the researched recommendation of 2,000 milligrams daily,” according to Chelsea Rae Bourgeois, RDN, who gave the formula a 3.5 out of 5. That being said, you can find L-carnitine from food sources, like meat or dairy products. As such, “[this dosage] may be overdoing it, as L-carnitine is found in various food sources,” says Bourgeois. Plus, we don’t love that this product contains artificial sweeteners. That being said, it’s still among the best carnitine supplements we’ve tested.

Uncommon for a fat burner, this one also comes in five different flavors, as it’s a power supplement. You can choose from Grape, Berry Lemonade, Strawberry Mango, Orange Sunrise, and Pineapple Coconut. However, this flavor may come at a cost. “It contains artificial sweeteners that many people cannot tolerate,” mentions Bourgeois. Seeing as you can mix this with other powders and only need to take it once per day, we gave the convenience a 4 out of 5.

1st Phorm’s price point is pretty budget-friendly, too. One 60-serving container is $42.99, which is only about $0.71 per serving. We gave this one a 4.5 out of 5 for cost per serving, though two scoops per day are recommended.

Best Berberine for Women: BulkSupplements Berberine HCL Powder

Pros

Only one ingredient: 500 milligrams of berberine

Budget-friendly $0.21 per serving

Available to purchase in bulk

Cons

No stimulants

No third-party testing

We like BulkSupplements for their simple formulas and no added fillers. BulkSupplements Berberine HCl powder only contains, you guessed it, berberine HCl. There is some emerging evidence that suggests berberine may help with weight loss (5), but much more research is needed, according to the National Institutes of Health.

Plus, berberine may not be considered safe for people who are pregnant or lactating. Therefore, it is especially important to talk to your doctor before starting this supplement. 

“There’s still so much to learn about berberine and its effects on fat loss,” according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 2.5 out of 5. “In addition to the limited research, the potential for medication interactions really gives me pause. Plus, it’s not third-party tested.”

In terms of dosing, we didn’t love the way that BulkSupplements doses its berberine. The serving size is one-fifth of a teaspoon, which can be pretty inconvenient. In order to get an exact serving, you may need a food scale. However, we did give this a 3.5 out of 5 for convenience, as it’s unflavored and can be mixed with other supplements. 

“While many studies suggest berberine may help encourage weight loss and improve body composition, the optimal dosage is unclear,” says Dr. Jennie Stanford, M.D., FAAFP, DipABOM. “Some evidence even suggests it needs to be dosed multiple times per day to achieve this effect.”

This is among our most budget-friendly picks, and our team gave the cost a 5 out of 5. One 50-gram container costs $21.96 and contains 100 servings, which is only about $0.21 per serving. “There isn’t any fluff in Bulk Supplements’ Berberine HCI. You’re paying for Berberine, and that’s what you get,” adds Bourgeois.

Best Green Tea Extract: Thorne Green Tea Extract

Pros

Packs 250 milligrams of decaffeinated green tea extract

Subscribition can save 20 percent

One capsule per serving

Cons

Green tea may not work for everyone

No third-party testing

Green tea extract is among the most researched and most common fat burner ingredients. “Camellia sinensis, where Thorne derives their green tea extract from, has been linked to positive effects on weight management, diabetes control, and cardiovascular health,” says Chelsea Rae Bourgeois, RDN. Research suggests that green tea extract may have a modest effect on weight loss efforts through its effects on ghrelin, the hunger hormone. (6)(8) Thorne’s green tea extract only contains this single ingredient, and it’s decaffeinated, ideal for athletes who don’t want any extra caffeine.

“The research has shown that green tea may offer many benefits for the average healthy adult,” Chelsea Bourgeois, RDN, said, giving the formula a 4 out of 5. “However, it doesn’t come without risks and should be discussed with your doctor before adding it to your supplement routine.”

For dosage convenience, we gave the product a 3.5 out of 5. The serving size is only one capsule, though Thorne does recommend multiple servings per day, which can be inconvenient, especially if you’re on the go.

A single bottle of 60 servings only costs $30, which is about $0.50 per serving. However, considering you need to take up to three servings per day, the price gets driven up, so we gave Thorne a 3.5 out of 5 in the cost category.

How We Chose the Best Fat Burners for Women

Although they’re not quite as popular as, say, the best pre-workout supplements, fat burners are still pretty prevalent on supermarket supplement shelves. Using our supplement testing methodology, our team of experts combed through dozens of products to make sure you’re getting the best fat burners.

• Dosage: Our team took a close look at the dosage of each ingredient in our recommended fat burners to ensure you’re getting clinically-effective doses. We also prioritized products that don’t involve multiple doses per day.
• Ingredients: Fat burners don’t always have the cleanest ingredients, so we chose products with transparent labels and clinically-tested ingredients. 
• Proprietary Blends: We’re not huge fans of proprietary blends, as it can be difficult to decipher how much of each ingredient you’re getting. Our team picked fat burners with no proprietary blends, opting for transparent labels instead.
• Third-Party Testing: Supplements can get sketchy, especially considering they’re not regulated like other products out there. So, we prioritized products that are tested by a third party to guarantee the label on your products is accurate.
• Price: Supplements can get pretty pricey. Our team selected a range of price points to offer something for every budget.

Benefits of Fat Burners for Women

As we’ve said, even the best women’s fat burners aren’t a must-have supplement. However, along with a consistent exercise routine and calorie deficit, they may be able to help push you over the finish line towards your fat-loss goal.

Here are a few benefits that these supplements may offer:

• Increasing Fat Oxidation: Your body can use both carbohydrates and fat as a fuel source. Several factors affect fat burning or fat oxidation, such as the intensity and duration of your exercise, as well as your diet. (7) Certain ingredients in fat burner supplements are theorized to increase fat oxidation. 
• Increasing Metabolic Rate: If you’re balancing your energy intake and expenditure, , taking a fat burner may help to slightly increase your metabolic rate. For example, capsaicin is one ingredient that may have a thermogenic effect, helping you burn more calories throughout the day.
• Increasing Energy: Many fat burners contain caffeine, which can help increase your energy levels. This may help you exercise longer or harder, increasing your overall calorie burn. (1)
• Appetite Suppressant: Certain ingredients are theorized to suppress appetite, such as capsaicin. (9) Though we’re generally not a fan of ingredients that alter your hunger and satiety cues, this is one of the mechanisms of these ingredients.

[Related: Best Supplement Stacks]

How Much Do Fat Burners for Women Cost?

To see what you are actually getting for your money when it comes to any supplement, you need to weigh the cost of the container against the number of servings you’re getting in that container. For women’s fat burners, this number typically varies from around $0.30 to about $3.00 per serving with an average price of $1.13 per serving.

Best Fat Burner for Women Overall	Transparent Labs Recomp	$0.91 per serving
Best Thermogenic Fat Burner for Women	Jacked Factory Burn-XT	$1.16 per serving
Best Non-Stim Fat Burner for Women	Legion Phoenix Stim-Free	$ 1.49 per serving
Best L-Carnitine for Women	1st Phorm L-Carnitine	$0.71 per serving
Best Berberine for Women	BulkSupplements Berberine HCL Powder	$0.21 per serving
Best Green Tea Extract	Thorne Green Tea Extract	$0.50 per serving

What to Consider Before Buying Fat Burners for Women

It’s most important to consider your personal goals before looking for a supplement. The main things you’ll want to consider here are the ingredients you’re looking for, the time at which you’ll be taking your fat burner, and the amount of money you’re willing to put toward this supplement.

As always, it’s critical to talk to your doctor before starting any supplement. The supplement may contain ingredients that interact with other medications you are taking, certain foods in your diet, or even other supplements. 

Ingredients

Above all, you’ll need to decide on the type of fat burn you are looking for — fat oxidation, thermogenesis, or appetite suppression. Though many fat burners include ingredients that touch all three of these methods, most products lean more heavily toward one of the three.

When you are looking at these ingredients, you’ll also want to make sure to stay away from proprietary blends. These blends that may be listed on products do not give you a full look into the ingredients you’re getting and their dosages, so it’s best to steer clear altogether.  (12)

Timing

If you prefer to take your fat burner when you wake up in the morning, any product on this list should be just fine. However, if you prefer to take it before a workout, you’ll need to consider the stimulants in the product and how that affects your stack. If you prefer to work out late at night, you may want to stay away from fat burners with stimulants (like caffeine) that could affect your sleep if you take them too late in the day.

Medical Opinion

While most over-the-counter fat burners probably won’t cause any harm, different athletes have different bodies. That’s why we recommend everyone speak with a medical professional before trying a fat burner, especially if you have any pre-existing conditions.

Price

Most basic fat-burners include the main fat-burning ingredients (like cayenne pepper, caffeine, and green tea). If you’re willing to pay a little more though, more premium fat burners may also include extras like HMB or DMAE that can help with goals outside of fat burn. However, evidence recommending their use is limited. (13)(14) It’s a general rule that the more “stacked” a supplement is, the more it will cost. When we see longer ingredient lists, or higher doses of certain ingredients, there is usually a bump in price as well.

Best Fat Burners for Women FAQs

References

1. Tabrizi, R., Saneei, P., Lankarani, K. B., Akbari, M., Kolahdooz, F., Esmaillzadeh, A., Nadi-Ravandi, S., Mazoochi, M., & Asemi, Z. (2019). The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 59(16), 2688–2696. 
2. Rao, A., Briskey, D., Dos Reis, C., & Mallard, A. R. (2021). The effect of an orally-dosed Caralluma Fimbriata extract on appetite control and body composition in overweight adults. Scientific reports, 11(1), 6791. https://doi.org/10.1038/s41598-021-86108-2 
3. Ioannou, S., & Williams, A. L. (2016). Preliminary fMRI findings concerning the influence of 5-HTP on food selection. Brain and behavior, 7(1), e00594. https://doi.org/10.1002/brb3.594 
4. Talenezhad, N., Mohammadi, M., Ramezani-Jolfaie, N., Mozaffari-Khosravi, H., & Salehi-Abargouei, A. (2020). Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis. Clinical nutrition ESPEN, 37, 9–23. https://doi.org/10.1016/j.clnesp.2020.03.008 
5. Pizzorno J. (2023). Thinking About Berberine. Integrative medicine (Encinitas, Calif.), 22(5), 6–8. 
6. Yang, C. S., Zhang, J., Zhang, L., Huang, J., & Wang, Y. (2016). Mechanisms of body weight reduction and metabolic syndrome alleviation by tea. Molecular nutrition & food research, 60(1), 160–174. https://doi.org/10.1002/mnfr.201500428 
7. Purdom, T., Kravitz, L., Dokladny, K., & Mermier, C. (2018). Understanding the factors that affect maximal fat oxidation. Journal of the International Society of Sports Nutrition, 15, 3. https://doi.org/10.1186/s12970-018-0207-1 
8. Chen, I. J., Liu, C. Y., Chiu, J. P., & Hsu, C. H. (2016). Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clinical nutrition (Edinburgh, Scotland), 35(3), 592–599. https://doi.org/10.1016/j.clnu.2015.05.003
9. Rogers, J., Urbina, S. L., Taylor, L. W., Wilborn, C. D., Purpura, M., Jäger, R., & Juturu, V. (2018). Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis. BMC obesity, 5, 22. https://doi.org/10.1186/s40608-018-0197-1
10. Nederveen, J. P., Mastrolonardo, A. J., Xhuti, D., Di Carlo, A., Manta, K., Fuda, M. R., & Tarnopolsky, M. A. (2023). Novel Multi-Ingredient Supplement Facilitates Weight Loss and Improves Body Composition in Overweight and Obese Individuals: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Nutrients, 15(17), 3693. https://doi.org/10.3390/nu15173693
11. Maeda H. (2015). Nutraceutical effects of fucoxanthin for obesity and diabetes therapy: a review. Journal of oleo science, 64(2), 125–132. https://doi.org/10.5650/jos.ess14226
12. Saldanha, L. G., Dwyer, J. T., Hardy, C. J., & MacKay, D. J. (2023). Perspectives on the Use of Proprietary Blends in Dietary Supplements. The Journal of nutrition, 153(5), 1305–1308. https://doi.org/10.1016/j.tjnut.2023.03.035
13. Chang, C. K., Kao, S. Y., & Wang, C. Y. (2023). Beta-hydroxy-beta-methylbutyrate supplementation preserves fat-free mass in collegiate boxers during acute body mass loss. The Chinese journal of physiology, 66(6), 485–493. https://doi.org/10.4103/cjop.CJOP-D-23-00074
14. Rondanelli, M., Nichetti, M., Peroni, G., Naso, M., Faliva, M. A., Iannello, G., Di Paolo, E., & Perna, S. (2021). Effect of a Food for Special Medical Purposes for Muscle Recovery, Consisting of Arginine, Glutamine and Beta-Hydroxy-Beta-Methylbutyrate on Body Composition and Skin Health in Overweight and Obese Class I Sedentary Postmenopausal Women. Nutrients, 13(3), 975. https://doi.org/10.3390/nu13030975
15. Ruiz-Moreno, C., Del Coso, J., Giráldez-Costas, V., González-García, J., & Gutiérrez-Hellín, J. (2021). Effects of p-Synephrine during Exercise: A Brief Narrative Review. Nutrients, 13(1), 233. https://doi.org/10.3390/nu13010233 
16. Karampela, I., Sakelliou, A., Vallianou, N., Christodoulatos, G. S., Magkos, F., & Dalamaga, M. (2021). Vitamin D and Obesity: Current Evidence and Controversies. Current obesity reports, 10(2), 162–180. https://doi.org/10.1007/s13679-021-00433-1
17. Barnes, M. E., Cowan, C. R., Boag, L. E., Hill, J. G., Jones, M. L., Nixon, K. M., Parker, M. G., Parker, S. K., Raymond, M. V., Sternenberg, L. H., Tidwell, S. L., Yount, T. M., Williams, T. D., Rogers, R. R., & Ballmann, C. G. (2022). Effects of Acute Yohimbine Hydrochloride Supplementation on Repeated Supramaximal Sprint Performance. International journal of environmental research and public health, 19(3), 1316. https://doi.org/10.3390/ijerph19031316
18. Zheng, J., Zheng, S., Feng, Q., Zhang, Q., & Xiao, X. (2017). Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications. Bioscience reports, 37(3), BSR20170286. https://doi.org/10.1042/BSR20170286