Thermogenic Supplements—Helpful or Hazardous?

Supplement promoters have created a new marketing term, “thermogenics,” which literally means “heat generation.” The basic premise is that thermogenic products alter the metabolism in a way that causes the body to use more energy. The end result is usually an enhanced energy level and a greater potential for weight loss, all in an effort to get the ideal physique.

Several supplements are purported to have thermogenic potential including caffeine, ephedra, green tea extract (EGCG) and bitter orange (synephrine). Ephedra has now been banned by the FDA because of cardiovascular side effects, but the others appear in many popular supplements designed to provide the quick fix when it comes to weight loss. Most of these ingredients work as a result of central nervous system stimulation, meaning they increase hormones that contribute to our “fight or flight” responses. As a result, our bodies will think they’re under stress and calories will be processed at a faster rate. Despite any potential weight loss benefits, there are some potential problems with regular use of these ingredients and the products that contain them.

It can be frustrating watching people resort to thermogenic products because they’re often seen as a good alternative to eating healthy and exercising regularly. Unfortunately, these ingredients, individually, don’t have a real dramatic effect, so they’re often combined together in hopes of creating more profound results. The weight loss benefits may be enhanced because of this, but the side effects are also enhanced. Heart rate, blood pressure and respiratory rate typically increase, and this can potentially be problematic for those with pre-existing health conditions. In addition, some ingredients in thermogenic products don’t have much research support, giving us little knowledge of their effects on the body. You also have to consider potential interactions with medications and other supplements. Bottom line–there’s simply too many “unknowns” when using these supplements.

Remember, thermogenic products provide only modest benefits when compared to a sound diet and exercise program. Try to eat several small, well-balanced meals, incorporate some cardiovascular strength training into your routine and use multiple-joint movements whenever possible—this will help to increase your metabolism the natural way. Then review the JamCore Nutritional Philosophy to find out where appropriate supplementation fits in. If you want to try thermogenic products, at least seek out some expert advice before doing so!!