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. “A sustainable approach to fat loss necessitates a blend of nutrition, exercise, and lifestyle adjustments,” says Dr. Christopher Mohr, PhD, RD.
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 and our expert-developed supplement testing methodology, we’ve gathered the best fat burners for women (or any athlete, for that matter). We analyzed each fat burner based on a number of criteria, including:
- Dosage: Does the fat burner contain clinically effective dosages of its ingredients?
- Ingredients: Is the ingredients label transparent in what it contains? Are there proprietary blends that may obscure contents?
- Third-Party Testing: Is the fat burner third-party tested by an independent lab? Does the supplement have any relevant certifications that increase our trust in the product?
Over the years, the BarBend team has helped over 1.6 million athletes find the best supplement for their health journeys. After careful consultations with a registered dietitian and our team of experts, these are the best fat burner supplements for women.
The Best Fat Burners for Women
- 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.
The Best Fat Burner for Women Overall: Transparent Labs Recomp
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 goal. 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. If that gives you pause, consider 1st Phorm’s L-Carnitine instead, which comes in at around $0.71 per serving.
Good for: Athletes who prioritize transparency and cost-effectiveness in their supplements, and who don’t mind taking multiple doses daily.
Read our full Transparent Labs Fat Burner Review.
Best Thermogenic Fat Burner for Women: Jacked Factory Burn-XT
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 for women 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, in which case Legion Phoenix Stim-Free may be a better option. 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. As such, we rate this a 4.5 out of 5 for cost.
Good for: Athletes on a budget who are curious about thermogenic fat burners.
Best Non-Stim Fat Burner for Women: Legion Phoenix Stim-Free
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. Instead, you might consider a powder, like 1st Phorm L-Carnitine.
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.
Good for: Athletes who want one of the best stimulant-free fat burners.
Read our full Legion Phoenix Fat Burner Review.
Best L-Carnitine for Women: 1st Phorm L-Carnitine
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 powder 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. If powder is your preferred method of supplement consumption, you may also consider BulkSupplements Berberine HCL Powder.
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.
Good for: Athletes who want a fat burner that satisfies their taste buds (especially the sweet tooth).
Best Berberine for Women: BulkSupplements Berberine HCL Powder
Best Green Tea Extract: Thorne Green Tea Extract
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 for weight loss 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 burner for active women.
- Dosage: Our team (including our expert dietitian) 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. “Lifestyle factors like getting enough sleep, managing stress, and staying hydrated are important in managing body fat over time,” says Dr. Christopher Mohr, PhD, RD. 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. “Caffeine is a stimulant that can boost alertness, lower fatigue, improve mood, and improve focus and concentration,” says Dr. Raj Dasgupta, MD. 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.
How Fat Burners Work
First, you should know this: Fat burners aren’t a silver bullet for fat loss. Instead, they’re most effective as part of a holistic well-being regimen that includes regular exercise, a balanced diet, and restorative sleep. In general, fat burners work via three main methods: thermogenesis, increasing fat oxidation, and providing energy for workouts.
Thermogenesis
Thermogenesis is the process of raising your body temperature or increasing your calories burned while at rest. Ingredients like caffeine, green tea extract, or capsaicin may help the body burn more daily calories, especially when paired with workouts.
Increased Fat Oxidation
Another common way your body burns fat is by using it for energy during workouts or daily activities. Ingredients like L-carnitine help move fatty acids into the mitochondria (the powerhouse of the cell) for energy production. That way, your body is more likely to use the stored fat during exercise.
Providing Energy for Workouts
We’ll say it again: Fat burners don’t work in a vacuum. You’ll need to work out regularly in order to see a difference in your body fat percentage. To assist with that, many of the best fat burners for active women feature caffeine, which boosts energy and endurance so you can go harder during your gym time.
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 For | Product | Key Ingredients | Caffeine | Price |
| Best Fat Burner for Women Overall | Transparent Labs Recomp | Green tea leaf extract, natural caffeine, forslean, l-theanine, capsimax | 125 mg | $0.91 per serving |
| Best Thermogenic Fat Burner for Women | Jacked Factory Burn-XT | Acetyl-L-carnitine HCl, green tea leaf extract, caffeine anhydrous, Capsimax cayenne pepper fruit extract | 270 mg | $1.16 per serving |
| Best Non-Stim Fat Burner for Women | Legion Phoenix Stim-Free | 5-HTP, calluma fimbrata, L-DOPA, forskolin | None | $ 1.49 per serving |
| Best L-Carnitine for Women | 1st Phorm L-Carnitine | L-carnitine l-tartrate, green tea leaf extract, fucoxanthin | None | $0.71 per serving |
| Best Berberine for Women | BulkSupplements Berberine HCL Powder | Berberine HCl | None | $0.21 per serving |
| Best Green Tea Extract | Thorne Green Tea Extract | Green tea phytosome | None | $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. “Caffeine can stay in your system for up to six hours, so if you take a fat burner with caffeine in the afternoon or evening, your sleep that night might suffer,” says Dr. Raj Dasgupta, MD.
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.
Possible Side Effects of Fat Burners for Women
While fat burners for weight loss aren’t typically considered harmful, it’s important to be aware of any possible side effects before you add a new supplement to your stack. The side effects of fat burners may include increases in heart rate and blood pressure, a result of the stimulants often included in the formula. Similarly, these stimulants may make it more difficult to fall and stay asleep, especially if you’re taking dosages later in the afternoon or evening. Finally, some of the ingredients in fat burners for active women (like green tea extract, capsaicin, or certain herbs) may lead to digestion issues, such as diarrhea or constipations. As always, talk to your doctor or trusted medical professional before taking a fat burner.
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.
Who Shouldn’t Use Fat Burners?
As a matter of safety, certain populations should avoid taking fat burners unless medically recommended by their doctor.
Pregnant or Breast-Feeding People
Little is known about the effects fat burners may have on fetal development in utero or in infants if passed via breastfeeding. It’s safest to avoid taking a fat burner for active women while pregnant or breast-feeding.
People with Heart Conditions
Because many fat burners contain stimulants (like caffeine), those with heart conditions will want to avoid taking the supplements. That’s because stimulants may increase heart rate and blood pressure, which could lead to further complications such as arrhythmia, hypertension, or heart palpitations.
Anyone Under Age 18
This may go without saying, but children and teenagers should not take fat burners. Their bodies are still growing and developing, and taking a fat burner may interrupt that natural development.
Certain Prescription Medications
Some prescribed medicines may have negative interactions with even the best fat burners. If you take a prescription medication for antidepressants, blood pressure medications, diabetes medications, or thyroid treatments, you should avoid taking a fat burner unless explicitly cleared by your medical professional.
Best Fat Burners for Women FAQs
Do fat burners for women work?
They do, but not to the point that pills alone will eliminate a pot belly. “Fat burners” can have several effects, the most useful of which is appetite suppression, since excess calories cause weight gain. Some ingredients, like cayenne, synephrine, and green tea extract, may help you to burn a few extra calories per day. (1)(8)(15)
What are the best natural fat burners for women?
– Caffeine: Seems to increase adrenaline, which breaks down fats and decreases the release of fatty acids. Might burn an extra 100 calories or so. (1)
– Vitamin D: Some studies demonstrate benefits for fatty acid metabolism. (16)
– Forskolin: It may signal cells to produce more ATP, helping you burn more energy reserves.(10)
– Yohimbine: While it may be difficult to digest, this stimulant might lead to more fat loss through improved exercise performance. (17)
– Chili peppers: Cayenne might suppress appetite and increase metabolic rate, perhaps from 5 to 50 calories per day. (18)
What is the best fat burner for women?
Based on our research and consults with registered dietitians, we think Transparent Labs Recomp is the best fat burner for women. We appreciate that it’s third-party tested with research-backed ingredients, and it’s a reasonable cost, too.
Do fat burners help burn belly fat?
No, fat burners don’t necessarily help burn belly fat. It’s a myth that fat burners can target any specific area of your body. The best way to burn belly fat is to have a consistent workout routine and a diet that’s mindfully balanced to include an ideal ratio of fats, carbs, and protein.
Can you take fat burners daily?
Yes, you can take fat burners daily. However, consider starting with a lower dosage (say, one capsule, once a day) before committing to a full regimen. This will give you time to notice any potentially unpleasant side effects.
Are there fat burners that are safe for pregnancy and breast-feeding?
There’s not enough research to support using fat burners during pregnancy or breast-feeding. It’s unclear how much of a risk the ingredients pose to fetal development or to infants when passed on through breast milk. Avoid taking fat burners if you’re pregnant or breast-feeding.
References
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