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Fat Oxidation

Fat Oxidation is the percentage of caloric expenditure that is derived from fatty acids (the alternative being mostly from glucose); it is independent of actual metabolic rate.

Research analysis led by Kamal Patel.
All content reviewed by the Examine.com Team. Published:
Last Updated:

Human Effect Matrix

The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what supplements affect fat oxidation
Grade Level of Evidence
Robust research conducted with repeated double-blind clinical trials
Multiple studies where at least two are double-blind and placebo controlled
Single double-blind study or multiple cohort studies
Uncontrolled or observational studies only
Level of Evidence
? The amount of high quality evidence. The more evidence, the more we can trust the results.
Outcome Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
grade-a Green Tea Catechins Minor Very High See all 8 studies
There appears to be a slight but unreliable increase in fat oxidation (percentage of overall calories used coming from fatty acids rather than glucose) associated with consumption of green tea catechins
grade-b Branched Chain Amino Acids Minor Low See all 3 studies
In prolonged exercise and somewhat related to the antifatigue effects, an increase in fat oxidation is noted with BCAA supplementation; this is thought to be related to the glycogen preserving effects of BCAAs.
grade-b Caffeine Minor Very High See all 3 studies
An increase in fat oxidation appears to be apparent (assessed via increased serum glycerol and free fatty acids) which is thought to be secondary to increases in adrenaline
grade-b Yerba mate  
grade-b Colostrum  
grade-b L-Carnitine  
grade-c Alpha-GPC  
grade-c Conjugated Linoleic Acid  
grade-c Eleutherococcus senticosus  
grade-c Sodium Bicarbonate  
grade-c Spirulina  
grade-c Vitamin B3 (Niacin)  
grade-c Astaxanthin  
grade-c Capsaicin  
grade-c Chromium  
grade-c Cocoa Extract  
grade-c Creatine  
grade-c Nicotine  
grade-c Panax ginseng  
grade-c Phosphatidylserine  
grade-c Quercetin  
grade-c Resveratrol  
grade-c Taurine  
grade-c Vitamin C  
grade-d Fish Oil  
grade-d Medium-chain triglycerides  
grade-d Ashwagandha  

All comparative evidence is now gathered in our ​A-to-Z Supplement Reference.

The evidence for each separate supplement is still freely available ​here.