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What works, what does not, and what is dangerous. Reviewed by theAvelor Research Team.
Effective Dose
1.6-2.2g/kg/day total
Protects lean mass during weight loss, increases satiety, raises thermogenesis.
PMID: 28698222Effective Dose
10-20g/day total fiber
Modest appetite suppression, improves metabolic markers. Food first, supplement second.
PMID: 30795726Effective Dose
100-300mg
Modest appetite suppression and thermogenic effect. Tolerance develops quickly.
PMID: 29527137Effective Dose
1g three times daily with water
May reduce appetite. Must take with water — swelling in throat can cause choking.
PMID: 15614200Effective Dose
<500mg EGCG/day
Modest fat oxidation. High doses (>800mg EGCG) linked to hepatotoxicity.
PMID: 22770639Apple Cider Vinegar
Flagship weight loss study was retracted. Negligible effect in credible trials.
"Fat Burner" Blends
Most combine caffeine + yohimbine + synephrine. Stimulant stacks, not fat loss.
Garcinia Cambogia
Meta-analyses show no meaningful weight loss. Rare but serious liver injury reported.
Raspberry Ketones
Evidence is rodent-only. No human data supports weight loss.
L-Carnitine
Minimal effect on fat oxidation at typical doses in non-deficient adults.
Detox / Cleanse Teas
Usually contain senna (laxative) causing water loss mistaken for fat loss.
Amphetamine analog. FDA has recalled multiple products. Cardiac events.
FDA-banned. Strokes and deaths reported.
Serotonin syndrome case reports.
Severe liver injury. FDA adverse event reports.
Hypertension, anxiety, cardiac arrhythmias.
Heart rhythm issues, hypertension.
Banned. Strokes and deaths before ban.