Consuming several types of supplements simultaneously may amplify your results. Learn what is the best combination of fitness and fat-loss supplements.
No matter if you are new to supplements or just want to get more out of what you’re already taking, try creating a supplement stack. It’s simple: taking different supplements together creates a natural synergy that will boost the effectiveness of key ingredients while making sure you’re getting the proper dosages. Here’s what works best together to help you reach your fat-loss goals.
GOAL: Keep your body fit and healthy for life.
Fish oils (4g daily, broken up into two servings) — more specifically DHA and EPA — not only help with fat oxidation, they also support muscle recovery, joint health and proper brain function.
Multivitamins (1 serving daily) will help you ensure that you’re covering all your nutritional bases as you get deeper into your weight-loss goals and your food intake decreases. A sport multivitamin should do the trick, providing you with key nutrients that your body needs for proper function. Choosing an athlete-specific multivitamin over a generic one will make sure that the vitamins and minerals are properly balanced for your body’s needs.
GOAL: Help speed metabolism and encourage fat loss.
Caffeine (200–400mg, 2–3 times daily; if you are new to caffeine, start at 100mg, 1–2 times daily, in the morning) not only keeps you alert but also increases your body’s ability to use fat as energy.
Green tea extract (500–1,000mg, twice daily) works together with caffeine to support increased energy expenditure. Look for a green tea extract that features a mix of 98% polyphenols, 75% catechins and 45% EGCG. This combination has been proven in scientific literature as the most effective for burning fat.
Conjugated linoleic acid (CLA; 1–2g, 3 times daily) helps your body reduce fat while maintaining muscle. The fatty acid works by blocking fat storage in cells and promotes the use of fat as energy.
Carnitine (2g, 2–3 times daily) is an amino acid used by your body to transform fat into energy. Studies have shown supplementing with it can significantly increase fat oxidation.
GOAL: Preserve lean muscle mass while shedding body fat.
Branch-chained amino acids (BCAAs; 8–10g daily) leucine, isoleucine, and valine increase energy production within the muscle and promote protein synthesis. They also speed up recovery after exercise and reduce soreness.
The combination of these supplements taken daily during your leaning-out phase will allow you to achieve your goals faster while keeping you in peak shape. These ingredients are safe to take at the same time; however, be careful to time your caffeine intake earlier in the day and no later than six hours before going to bed as it can affect your sleep.
While they’re safe to take for a longer period of time, fat-loss supplements should generally be cycled off once your targets have been reached to make sure that you can benefit from them next time you want to lose excess body fat. Supplements that support recovery and general health can be taken year-round to support your active lifestyle.