Functional diagnostic nutrition practitioner, metabolic health expert and Metabolic Freedom podcaster Ben Azadi has over 17 years’ experience helping thousands reclaim their health. Here are his top 11 anti-inflammatory supplements to biohack weight loss and help reset your metabolism
Many people fed up with the status quo, medical “sick care” system are taking matters into their own hands by researching biohacks. Biohacking is the practice of making small, incremental lifestyle or dietary changes to improve health, well-being and performance.
When I speak with scientists and practitioners who research biohacking on my podcast, a topic that comes up again and again is supplements for weight loss. They’re no substitute for the right diet and lifestyle (a ketogenic diet and fasting are among the proven strategies for restoring metabolism that I have used to help tens of thousands of people thrive).
But if you want to lose weight, certain natural supplements can help you double your results in half the time. Here’s a list of my favorite supplements to biohack fat loss and reset your metabolism.
For the purpose of this article, I’ll categorize coffee as a supplement.
The caffeine in coffee is a well-researched ingredient known for its ability to boost metabolism and increase fat oxidation. Studies have shown caffeine can enhance energy expenditure (what we typically call “burning calories,” or using up the energy we’ve made from food) and promote weight loss by increasing fat breakdown and improving exercise performance.1
Coffee’s most powerful polyphenol, chlorogenic acid (CGA), instructs your body’s fat cells to burn their fatty acids for fuel. This is the same mechanism that statin drugs use to lower your cholesterol, without the side effects.
CGA cuts cravings, suppresses appetite and activates the liver to produce more bile, aiding in detoxing your cells. It helps the liver to process fats and glucose more efficiently by lowering triglyceride levels and stabilizing blood sugars. This blood sugar balancing act decreases your risk of metabolic syndrome and diabetes while inhibiting the growth of new fat cells.
Studies suggest CGA reduces abdominal fat in overweight adults by working with the caffeine in coffee to increase the number of fat cells that are burned for energy. It even works while you’re sleeping.2
CGA has been associated with antioxidant, antiviral, antibacterial, anticancer and anti-inflammatory activity as well as other actions that reduce the risk of cardiovascular disease, type 2 diabetes and Alzheimer’s disease (see CGA benefits, below).
However, its biological activities depend on its stability. CGA is sensitive to pH, temperature and light as well as individual differences in humans.
We all have our own internal chemistry, biology and functionality of our many glands, organs and moving parts, and we each metabolize CGA our own way and tolerate it differently. See How to get the most from your coffee, below, for a few tips for using coffee as a supplement, should you wish to.
Particularly rich in caprylic acid, medium-chain triglyceride (MCT) oil offers remarkable benefits for metabolism and mitochondrial uncoupling—like running a car engine without engaging the gears.
Normally, the engine (mitochondria) burns fuel (glucose or fat) to produce power (ATP) efficiently. In mitochondrial uncoupling, the fuel is still burned, but the energy is released as heat instead of stored as fat.
This process can increase metabolism, much like an idling car engine burns fuel without moving the car. It can help regulate body weight and protect against metabolic diseases by burning more calories.
Caprylic acid, an MCT known for its health benefits, is rapidly absorbed and converted into ketones, providing a quick and efficient energy source. This process enhances metabolic rate and supports weight management.
The dual action of boosting metabolism and enhancing mitochondrial function makes MCT oil a powerful ally in achieving optimal metabolic health. Caprylic acid shows the most promising research as it relates to these benefits.3
You can take MCT oil as a supplement or add it to your diet through natural sources like coconut oil, sheep and goat dairy, butter, and ghee. These foods provide a convenient and natural way to boost your intake of MCTs, including caprylic acid.
A ton of research shows apple cider vinegar (ACV) boosts metabolism, suppresses appetite and reduces fat storage. It has three major benefits:
In one study, 12 healthy volunteers consumed bread with varying amounts of vinegar. Results showed higher vinegar consumption led to lower glucose and insulin responses and increased feelings of fullness.4
Another study examined the effects of vinegar on obesity. In a 12-week, double-blind trial, obese participants were given drinks with either 0, 15 or 30 mL of vinegar. Results showed the vinegar groups saw bigger decreases in weight, visceral fat, waist circumference and serum triglyceride levels than the placebo group. This suggests daily vinegar intake could help prevent metabolic syndrome by reducing obesity.5
See The best times to use vinegar for fat loss, below, for more details.
African mango (Irvingia gabonensis) can promote weight loss, especially around your waist and hips. One of the most significant studies on its use for fat loss in humans is a review that found its extract significantly reduced body weight, body fat percentage and waist circumference over four to 10 weeks.
In the most notable clinical trial, 102 overweight volunteers were given 150 mg of the extract twice daily before meals for 10 weeks. They enjoyed an average weight loss of 28 lb (13 kg), a decrease in waist size by 6 in. (16 cm), and improvements in cholesterol and blood glucose levels.6
Another study of African mango showed significant reduction in body weight, body fat and waist circumference in overweight people. It also found the fruit improved all of the following metabolic markers:
A naturally occurring amino acid derivative, L-carnitine is widely recognized for its potential fat-loss and health benefits. It plays a crucial role in energy production by transporting long-chain fatty acids into the mitochondria, where they are oxidized to produce energy. This process helps reduce body fat, enhance exercise performance and increase muscle mass.
Studies have shown L-carnitine supplementation can improve fat metabolism, particularly during physical activity, leading to more effective weight loss. L-carnitine has been linked to improved heart health, reduced muscle soreness and enhanced recovery after exercise.
One of the most comprehensive studies on L-carnitine for fat loss was conducted by researchers at the US National Institutes of Health (NIH). Over 12 weeks, participants took L-carnitine supplements with a high-carbohydrate beverage twice a day.
They also did 30 minutes of low-intensity exercise, such as walking or jogging, four days a week. The study found that those taking L-carnitine burned more calories during exercise, had higher muscle carnitine levels and maintained their weight, while the non-L-carnitine group gained weight and burned fewer calories. These results suggest L-carnitine can enhance fat metabolism and support weight loss when combined with regular exercise and proper diet.8
You can get L-carnitine in supplement form and from food (see Carnitine-rich foods, below).
Rich in antioxidants like epigallocatechin gallate (EGCG), green tea leaf extract has been widely studied for its health and fat-loss benefits. EGCG helps boost metabolism and increase fat oxidation, particularly during exercise. Studies have shown it can enhance thermogenesis, the body’s process of burning calories to produce heat, which contributes to weight loss and improves body composition.
Green tea extract has also been linked to lower appetite and better fat distribution, making it an effective supplement for weight management. Beyond weight loss, it offers health benefits such as improved heart health, better blood sugar regulation and a lower risk of certain cancers due to its high antioxidant content.
Research in the International Journal of Obesity revealed it significantly increased calorie burning and fat oxidation in people.9 Catechins like EGCG in green tea can target belly fat, especially in overweight and obese adults.
One study looked at how a green tea–based catechin drink affected body composition and fat distribution in overweight and obese adults as they exercised to lose weight. Participants were randomly assigned to receive a drink containing 625 mg of catechins with 39 mg of caffeine or a control drink with only caffeine for 12 weeks. The researchers asked them to maintain constant energy intake and do at least 180 minutes/week of moderate exercise.
The catechin group saw greater changes in abdominal fat and blood triglyceride levels.10
From the root of the Coleus forskohlii plant, forskolin extract has been studied for its potential benefits in fat loss and weight management. Forskolin is known to stimulate the production of cyclic adenosine monophosphate (cAMP), a molecule that helps regulate metabolism and energy production.
By increasing cAMP levels, forskolin can enhance the breakdown of stored fats and boost fat oxidation. Research shows it may help reduce body fat percentage and increase lean body mass.
One of the most notable studies of forskolin involved 30 overweight and obese men who were given either 250 mg of a 10 percent forskolin extract or a placebo twice daily for 12 weeks. The forskolin group experienced a significant reduction in body fat percentage and an increase in lean body mass compared to the placebo group.
They also had higher testosterone levels, which may have helped them lose more fat and retain more muscle mass during the study.11
Aframomum melegueta, a plant related to ginger that produces seeds often called grains of paradise, has proved useful for fat loss. A study of non-obese female volunteers who took 30 mg of its extract daily for four weeks began to burn far more calories and lost more fat around their organs and belly (visceral fat).
The study concluded the extract could be a safe and effective method of reducing body fat, primarily by preventing the buildup of visceral fat.12 Another study in both men and women also showed similar results.13
A major study in the British Journal of Nutrition focused on the effects of grains of paradise on brown adipose tissue (BAT, a type of fat linked to a lower risk of chronic disease) and energy expenditure. Nineteen healthy men took an ethanolic extract of grains of paradise, and it led to greater calorie burning by activating BAT, which burns calories to produce heat.14
A tropical fruit known as Garcinia cambogia or Malabar tamarind has gained attention for its potential weight-loss benefits. The active ingredient in the fruit’s rind, hydroxycitric acid (HCA), is believed to inhibit an enzyme that the body uses to make fat.
By blocking this enzyme, HCA is thought to prevent fat storage and reduce appetite by increasing serotonin levels in the brain, which can reduce cravings and emotional eating. Some studies suggest garcinia cambogia can also enhance fat metabolism and increase exercise endurance.
A meta-analysis in the Journal of Obesity concluded that garcinia cambogia extract can result in short-term weight loss.15
Conjugated linoleic acid (CLA) is a type of polyunsaturated fatty acid that has been studied for its potential health benefits, particularly weight loss and fat reduction. Research suggests it may help reduce body fat by inhibiting fat storage and promoting the breakdown of existing fat stores.
CLA is also believed to increase calorie burning and lean body mass. The Journal of Nutrition published a study showing that CLA supplementation reduced body fat in overweight and obese individuals.16 Other studies also revealed the benefit of CLA for fat loss in rats, which may translate to humans.17
You can get CLA from a supplement, but it’s also found naturally in meat and dairy products such as heavy cream, butter, ghee, cottage cheese, sheep dairy and cow cheese.
Capsaicin, the hot component in chili peppers, is renowned for its thermogenic properties and potential benefits for fat loss.
Capsaicin works by activating the transient receptor potential vanilloid 1 (TRPV1), which increases the body’s heat production and energy expenditure—this thermogenic effect can enhance fat oxidation and boost metabolism. Studies show it can greatly reduce belly fat and overall body fat by increasing calorie burn and promoting fat breakdown.
It’s also been shown to suppress appetite, leading to lower calorie intake and supporting weight-loss efforts. A study in the European Journal of Nutrition highlighted that capsaicin intake increased heat production and fat oxidation, lowering body fat.18
As with all supplements, check for contraindications and speak to your healthcare practitioner before taking these to be sure you’re doing so safely.
Not all supplements are created equal—in fact, many result only in expensive urine. The key is to use high-quality supplements derived from whole foods versus synthetic supplements made in a lab.
When you take synthetic vitamins, the human body recognizes them as drugs. But it recognizes real food supplements as nutrition. What results is “selective absorption”—the body fills any nutritional gaps and excretes the rest.
Real food supplements are derived from concentrated, dehydrated forms of fruits, vegetables and other natural sources, providing a complex blend of vitamins, minerals and phytonutrients as they occur in nature.
To identify these supplements, look for labels that list whole foods like “organic spinach,” “kale,” “berries” or other recognizable plants as primary ingredients. And check for terms like “cold-pressed” or “raw” processing, which preserve nutrient integrity.
In contrast, synthetic supplements often list isolated nutrients, such as “ascorbic acid” for vitamin C or “dl-alpha-tocopherol” for vitamin E, indicating that these nutrients were manufactured in a lab rather than derived from a natural source. These products may lack the co-factors and other beneficial compounds found in whole foods that aid in nutrient absorption and efficacy.
When selecting supplements, prioritize products that clearly state their whole-food origin and have undergone minimal processing. Avoid fillers, additives and artificial ingredients to ensure you’re getting the best support for your health.
Chlorogenic acid (CGA) is a powerful polyphenol found in coffee. Decades of peer-reviewed scientific research suggests CGA can:
Here are three tips to maximize coffee’s benefits and minimize potential side-effects.
Choose a lighter-roast organic bean
Choose a medium roast as opposed to a dark one. Once the beans are roasted beyond medium, they’ve lost a whopping 75 percent of their fat-blasting polyphenols. Also, coffee grown in high altitudes with extreme temperature changes produces the most polyphenols.
Make sure your coffee is organic and that it’s been tested for contaminants such as mold, heavy metals and pesticides. My personal favorite brands include Purity Coffee, Camano Island, Danger Coffee, Bulletproof, Lifeboost Coffee and Regalo Coffee.
Set a coffee curfew
Set a coffee curfew of 10 a.m. to ensure the caffeine doesn’t impact your sleep. The half-life of caffeine in the body varies widely depending on several factors, including age, body weight, pregnancy status, medication intake and liver health.
However, in most adults, the half-life is generally estimated to be four to six hours.1 This means if you consume 100 mg of caffeine (the amount in about a cup) at 2 p.m., after four to six hours, at 6–8 p.m., 50 mg will remain in your system.
After another four to six hours, at 12–2 a.m., only 25 mg will remain, and so on. Some people, especially those sensitive to caffeine, may experience its effects for longer, even days.
Follow the 90-minute caffeine rule
Wait 90 minutes after waking up to have your coffee. Consuming caffeine on waking can interfere with the natural rhythm of cortisol, a hormone promoting alertness. Delaying caffeine lets your body use this natural energy boost first, potentially leading to sustained energy and reducing caffeine reliance.
Enhanced caffeine effectiveness is another benefit. Adenosine, a neurotransmitter promoting sleepiness, builds up while you’re awake. Waiting 90 minutes allows its levels to rise, making caffeine more effective at keeping you alert.
Experiment to find what works best for you, paying attention to your body’s response to caffeine at different times.
These are the top five foods rich in carnitine:
Adapted from Metabolic Freedom by Ben Azadi (Hay House, 2025), $23.99/£24.99
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