Dr. Grey AI

Body Composition

Body composition refers to the relative percentage of fat, muscle, and bone in someone’s body. Body composition is sometimes reported as fat and fat-free mass.

Quick Answer

What it is

Body composition refers to the relative percentage of fat, muscle, and bone in someone’s body. Body composition is sometimes reported as fat and fat-free mass.

Key findings

  • Grade A: Visceral Adipose Tissue (Tesamorelin)
  • Grade A: Waist Circumference (Tesamorelin)
  • Grade B: Blood Pressure (Melatonin)

Safety

  • (2018, 39 RCTs, 4,274 participants) found EAA supplements may improve fat-free mass (SMD 0.21-0.27, P<0.005), though high heterogeneity and few studies with low risk of bias limit conclusions.
  • No adverse events reported.
ℹ️ Quick Facts

Quick Facts: Body Composition

  • Supplements Studied:48
  • Research Trials:76
  • Total Participants:29,958
  • Top Supplement:Essential amino acid (EAA) (B)
76 trials
29,958 ppts
48 supps · 253 outcomes

Evidence-Based Protocol

Supplement stack ranked by research quality

Moderate Evidence

Primary Stack (Tier 1)

BerberineB
500mg 2-3x daily with meals

Activates AMPK to increase fat oxidation, inhibits adipogenesis, and improves insulin sensitivity for better nutrient partitioning

15 studies | 1,200 participants
Whey ProteinB
20-40g per serving, 1.6-2.2g/kg daily total protein

High leucine content maximizes muscle protein synthesis while promoting satiety and preserving lean mass during fat loss

40 studies | 3,000 participants

Supporting Stack (Tier 2)

Creatine MonohydrateA
3-5g daily

Increases lean mass through enhanced training capacity, cell volumization, and improved recovery between sets

80 studies | 6,000 participants
L-CarnitineC
2-3g daily with carbohydrate for enhanced uptake

Transports fatty acids into mitochondria for oxidation; may enhance fat utilization during exercise

20 studies | 800 participants
AshwagandhaC
300-600mg standardized extract daily

Reduces cortisol to prevent stress-induced fat storage, improves strength gains, and supports lean mass accretion

10 studies | 400 participants
ChromiumC
200-1000mcg daily (as chromium picolinate)

Enhances insulin signaling, improving glucose uptake by muscle and reducing fat storage

15 studies | 600 participants
CaffeineA
100-400mg daily or pre-exercise

Increases metabolic rate, enhances fat oxidation, and improves training performance for greater caloric expenditure

30 studies | 2,000 participants

How It Works

Body composition refers to the ratio of lean mass (muscle, bone, organs) to fat mass in your body. Improving body composition means either building muscle, losing fat, or both—often called 'recomposition.' This is different from just losing weight on the scale, as the goal is to change what you're made of, not just how much you weigh.

•Berberine is a powerful compound that improves body composition through multiple pathways. It activates AMPK—often called the 'metabolic master switch'—which increases fat burning and improves how your body handles carbohydrates. Studies show it reduces body fat while preserving lean mass. It also improves insulin sensitivity, meaning nutrients are more likely to be shuttled to muscles rather than stored as fat.
•Whey Protein is fundamental for body composition because it provides the building blocks (amino acids) your muscles need to grow and recover. Its high leucine content directly triggers muscle protein synthesis. During fat loss phases, adequate protein (1.6-2.2g/kg) is critical for preserving muscle mass. Whey also promotes satiety, making it easier to maintain a caloric deficit.
•Creatine Monohydrate is the most effective supplement for increasing lean body mass. It works by enhancing your training capacity—more reps, more sets, more power—leading to greater muscle stimulus. It also increases intramuscular water content, which may directly stimulate protein synthesis. Studies consistently show 1-2 kg more lean mass gains over 8-12 weeks compared to placebo.
•L-Carnitine helps transport fatty acids into mitochondria where they can be burned for energy. While it won't cause fat loss on its own, it may enhance fat utilization during exercise and support energy production. Taking it with carbohydrates significantly improves muscle uptake.
•Ashwagandha improves body composition by reducing cortisol, a stress hormone that promotes fat storage (especially around the midsection) and muscle breakdown. Studies in resistance-trained individuals show significantly greater increases in muscle size and strength compared to placebo.
•Chromium enhances insulin signaling, which improves how your body handles glucose. Better insulin sensitivity means nutrients are more efficiently used by muscles rather than stored as fat. Effects are modest but can support overall metabolic health.
•Caffeine boosts metabolic rate by 3-11% and enhances fat oxidation during exercise. It also improves training performance, allowing you to train harder and burn more calories. Regular use leads to some tolerance, but effects persist.

Expected timeline: Creatine increases lean mass within 2-4 weeks (water + enhanced training). Noticeable body composition changes with consistent training and nutrition take 8-12 weeks. Berberine metabolic effects appear in 4-8 weeks.

Generated from peer-reviewed researchSchema v2.0

Supplements for Body Composition

Sorted by strength of evidence

BEssential amino acid (EAA)
3
↑Muscle Protein SynthesisImproves↑Lean Body MassImproves↑Muscle StrengthImproves
BSpirulina
1
↓Body FatImproves↓WeightImproves↑FollistatinImproves
BBerberine
1
↓Body Mass Index (BMI)Improves↓WeightImproves↓Waist circumferenceImproves
BResveratrol
1
↓Body Mass Index (BMI)Improves↓WeightImproves↓Waist circumferenceImproves
BCalcium Caseinate
1
↑Lean MassImproves
BMelatonin
1
↓Blood PressureImproves↓Body Mass Index (BMI)Improves↓WeightImproves
BBeef Protein
1
↓Fat MassImproves
BThai Ginseng
1
↓Body FatImproves
BWhite Kidney Bean Extract
1
↓Body FatImproves
CPyruvate
2
↓Fatigue SymptomsImprovesBody Fat↓WeightImproves
CEphedrine
1
↓Body FatImproves↓WeightImproves
CProbiotics
1
↓Body FatImproves↓Body Mass Index (BMI)Improves↓Hip CircumferenceImproves
CMoro Orange Extract
1
↓Body FatImprovesMuscle Mass↓Waist circumferenceImproves
CArachidonic Acid
1
↑Anaerobic CapacityImprovesBody Fat↑CortisolWorsens
CChromium
1
↓Blood glucoseImproves↓Body FatImproves↓WeightImproves
CAshwagandha
1
↓Blood glucoseImproves↓Body FatImproves↑Power OutputImproves
CMagnolia Bark (Magnolia officinalis)
1
↑Weight ManagementImproves
CFenugreek
1
↓Body FatImproves↑DHTImproves↑EstrogenWorsens
CWhey Protein
1
↓Body FatImproves↓WeightImproves↑Muscle MassImproves
CL-Carnitine
1
↑Blood CarnitineImproves↓Body FatImproves↑Muscle MassImproves

Detailed Outcomes

Grade:
Effect:
Size:
Sort:
|
A
Visceral Adipose Tissue
Two Phase 3 clinical trials demonstrated significant reduction in visceral adipose tissue in HIV patients with lipodystrophy, maintained through 52 weeks of treatment.
large↓Improves
A
Waist Circumference
Clinical trials demonstrated significant reductions in waist circumference and trunk fat in patients with HIV-associated lipodystrophy.
moderate↓Improves
B
Blood Pressure
Small Improvement
15 studies
small↓Improves
?
Body Mass Index (BMI)
18 studies
↓Improves
?
Weight
15 studies
↓Improves
?
Waist circumference
11 studies
↓Improves
?
Hip Circumference
4 studies
↓Improves
B
Muscle Protein Synthesis
Multiple human trials using isotope tracer methodology consistently demonstrate that EAA supplementation (6-15g) acutely stimulates muscle protein synthesis (MPS). A meta-analysis of four tracer studies found that a 100% increase in peripheral EAA concentrations increases fractional synthesis rate by ~34% (Church et al. 2020). An RCT in 50 older adults showed EAA supplementation acutely increased MPS both before and after a 24-week intervention (Markofski et al. 2019). The ISSN position stand (2023) confirmed MPS stimulation occurs at doses as low as 1.5-3g and plateaus around 15-18g, with free-form EAAs producing a greater MPS response than equivalent intact protein.
12 studies
moderate↑Improves
C
Lean Body Mass
Two meta-analyses examined EAA/protein supplementation effects on lean body mass in older adults with mixed results. Xu et al. (2014, 9 studies) found a non-significant increase of only 0.34 kg lean body mass vs. placebo. Cheng et al. (2018, 39 RCTs, 4,274 participants) found EAA supplements may improve fat-free mass (SMD 0.21-0.27, P<0.005), though high heterogeneity and few studies with low risk of bias limit conclusions. EAAs were the most effective supplement type. A 24-week RCT in older adults found no significant change in total or regional lean body mass (Markofski et al. 2019).
15 studies
small↑Improves
C
Muscle Strength
Evidence for EAA supplementation on muscle strength is mixed. Cheng et al. (2018, meta-analysis of 39 RCTs) found modest improvements in muscle strength in older adults with acute or chronic conditions. However, Xu et al. (2014, meta-analysis) found negligible strength improvements in leg press and leg extension (2.14 kg and 2.28 kg respectively, not significant). An RCT combining EAA with aerobic exercise was the only treatment group to significantly increase muscle strength in older adults, suggesting exercise is needed for strength gains (Markofski et al. 2019).
10 studies
small↑Improves
B
Body Mass Index (BMI)
Small Decrease
10 studies
small↓Improves
?
Weight
11 studies
↓Improves
?
Waist circumference
5 studies
↓Improves
?
Hip Circumference
3 studies
↓Improves
?
Waist-Hip Ratio
3 studies
↑Improves
B
Body Mass Index (BMI)
Small Decrease
9 studies
small↓Improves
?
Weight
6 studies
↓Improves
?
Waist circumference
5 studies
↓Improves
?
Waist-Hip Ratio
3 studies
↑Improves
B
Body Fat
Meta-analyses and multiple RCTs show significant reductions in body fat mass. Udani et al. (2018) meta-analysis found -3.26 kg fat loss (p=0.02). Onakpoya et al. (2011) reported -1.86 kg fat loss (p<0.05). Individual RCTs (Celleno 2007, Wang 2020, Jager 2024) confirm reductions in fat mass, subcutaneous fat thickness, and waist/hip circumferences while preserving lean body mass.
8 studies
small↓Improves
B
Fat Mass
Meta-analysis: no difference from whey (SMD 0.07, p=0.760); 10.8% fat loss in one 8-week study
7 studies
moderate↓Improves
B
Lean Mass
Casein protein supports lean mass gains with resistance training similar to whey; some evidence for better fat loss with casein.
5 studies
moderate↑Improves
B
Body Fat
Three RCTs consistently demonstrate body fat reduction. A 12-week RCT (n=76) found significant reductions in visceral, subcutaneous, and total abdominal fat area with 150mg/day. A second RCT (n=80) using 12mg purified polymethoxyflavone daily reduced visceral fat significantly at 8 and 12 weeks. A 2025 RCT (n=83 analyzed) confirmed significant reductions in body fat mass, body weight, and BMI compared to placebo.
3 studies
small↓Improves
B
Body Fat
Small Decrease
2 studies
small↓Improves
?
Weight
2 studies
↓Improves
?
Follistatin
1 study
↑Improves
?
IGF-1
1 study
↑Improves
?
Muscle Mass
1 study
↑Improves
?
Myostatin
1 study
↑Improves
?
Oxygen Uptake
1 study
↑Improves
B
Muscle Strength
Maximum tetanic muscle tension was significantly increased in animals receiving ipamorelin combined with glucocorticoids, counteracting steroid-induced muscle weakness.
moderate↑Improves
B
Body Weight
Ipamorelin treatment showed dose-dependent effects on body weight gain in animal models, consistent with growth hormone-mediated anabolic effects.
small↑Worsens
B
Body Weight
MOTS-c treatment reduced diet-induced obesity in mice by increasing energy expenditure and decreasing fat accumulation, particularly in liver tissue.
moderate↓Improves
B
Fat Accumulation
MOTS-c significantly decreases hepatic fat accumulation and adipose tissue in high-fat diet fed animals, with improvements in liver lipid profiles.
moderate↓Improves
B
Physical Performance
MOTS-c significantly enhanced physical performance in young, middle-aged, and old mice. Late-life initiated intermittent treatment increased physical capacity and healthspan.
moderate↑Improves
B
Muscle Homeostasis
MOTS-c acts as an exercise-induced mitochondrial-encoded regulator of muscle homeostasis, reducing myostatin and muscle atrophy signaling pathways.
moderate↑Improves
B
Lean Body Mass
GHRH analog treatment significantly increased lean body mass in elderly men (P < 0.05) in a 4-month randomized controlled trial.
moderate↑Improves
B
Muscle Strength
Six weeks of nightly sermorelin led to significant improvements in 2 of 6 muscle strength tests and the abdominal crunch muscle endurance test in elderly men.
small↑Improves
C
Lean Body Mass
Moderate improvement in lean mass (animal data)
3 studies
moderate↑Improves
C
Fat Mass
Moderate reduction in adipose tissue
3 studies
moderate↓Improves
C
Body Fat
Small Decrease
3 studies
small↓Improves
?
Weight
3 studies
↓Improves
?
Muscle Mass
2 studies
↑Improves
?
Body Mass Index (BMI)
1 study
↓Improves
?
Bone Mineral Density
1 study
↑Improves
?
Power Output
1 study
↑Improves
?
Waist circumference
1 study
↓Improves
C
Body Fat
One large RCT (n=200) found 35 mg/day MHBA significantly reduced visceral fat area after 8 and 12 weeks and total body fat area after 12 weeks vs placebo in healthy overweight adults. Animal studies show MHBA induces thermogenesis in brown adipose tissue via sympathetic nerve activity, increasing UCP1 expression, and reduces body weight gain in diet-induced obese mice.
3 studies
small↓Improves
C
Body Fat
Small Decrease
2 studies
small↓Improves
D
Muscle Mass
No effect
2 studies
none
?
Waist circumference
3 studies
↓Improves
?
Weight
3 studies
↓Improves
C
Body Fat
Moderate Decrease
1 study
moderate↓Improves
?
Weight
19 studies
↓Improves
C
Body Fat
Small Decrease
1 study
small↓Improves
?
Body Mass Index (BMI)
1 study
↓Improves
?
Hip Circumference
1 study
↓Improves
?
Low-density lipoprotein (LDL)
1 study
↓Improves
?
Muscle Mass
1 study
↑Improves
?
Waist circumference
1 study
↓Improves
?
Waist-Hip Ratio
1 study
↑Improves
?
Weight
1 study
↓Improves
C
Anaerobic Capacity
Small Improvement
1 study
small↑Improves
D
Body Fat
No effect
1 study
none
?
Cortisol
1 study
↑Worsens
?
Muscle Mass
1 study
↑Improves
?
Power Output
1 study
↑Improves
?
Testosterone
1 study
↑Improves
C
Blood glucose
Small Improvement
1 study
small↓Improves
?
Body Fat
5 studies
↓Improves
?
Weight
5 studies
↓Improves
?
Muscle Mass
4 studies
↑Improves
?
Power Output
2 studies
↑Improves
?
C-Peptide
1 study
↑Improves
?
Glycemic Control
1 study
↑Improves
?
HbA1c
1 study
↓Improves
?
Insulin
1 study
↑Worsens
?
Low-density lipoprotein (LDL)
1 study
↓Improves
?
Muscular Endurance
1 study
↑Improves
C
Blood glucose
Small Improvement
1 study
small↓Improves
?
Body Fat
2 studies
↓Improves
?
Power Output
2 studies
↑Improves
?
Low-density lipoprotein (LDL)
1 study
↓Improves
?
Muscle Damage
1 study
↑Worsens
?
Muscle Mass
1 study
↑Improves
?
Testosterone
1 study
↑Improves
?
Weight
1 study
↓Improves
?
White Blood Cell Count
1 study
↑Improves
C
Body Fat
Small Decrease
1 study
small↓Improves
?
DHT
2 studies
↑Improves
?
Estrogen
2 studies
↑Worsens
?
Testosterone
2 studies
↑Improves
?
Cortisol
1 study
↓Improves
?
Insulin
1 study
↑Worsens
?
Leptin
1 study
↑Improves
?
Muscle Mass
1 study
↑Improves
C
Blood Carnitine
Large Increase
1 study
large↑Improves
?
Body Fat
1 study
↓Improves
?
Muscle Mass
1 study
↑Improves
?
Oxidative Stress Biomarkers
1 study
↓Improves
?
Power Output
1 study
↑Improves
?
Total Antioxidant Capacity (TAC)
1 study
↑Improves
?
Weight
1 study
↓Improves
C
Body Fat
Moderate decrease in body fat during caloric restriction
1 study
moderate↓Improves
?
Muscle Mass
1 study
↑Improves
?
Power Output
1 study
↑Improves
C
Metabolic Rate
Small Increase
1 study
small↑Improves
C
Fatigue Symptoms
Small Improvement
1 study
small↓Improves
D
Body Fat
No effect
3 studies
none
?
Weight
2 studies
↓Improves
?
Power Output
1 study
↑Improves
?
Training Volume
1 study
↑Improves
C
Blood Flow
Small Increase
1 study
small↑Improves
?
Power Output
10 studies
↑Improves
?
Strength
7 studies
↑Improves
?
Muscle Mass
5 studies
↑Improves
?
Muscle Creatine Content
3 studies
↑Improves
?
Weight
3 studies
↓Improves
?
Fatigue Resistance
2 studies
↓Improves
?
Blood glucose
1 study
↓Improves
?
Body Fat
1 study
↓Improves
?
Bone Mineral Density
1 study
↑Improves
?
Creatinine
1 study
↑Improves
?
Hydration (Total Body Water)
1 study
↑Improves
?
Metabolic Rate
1 study
↑Improves
?
Urea
1 study
↑Improves
C
Weight Management
Pilot RCT (n=28 women, 6 weeks): Placebo group gained significant weight (+1.5 kg, p<0.01), while magnolia+phellodendron group showed no weight change. Marginally significant reduction in evening cortisol (p=0.06) in treatment group.
small↑Improves
D
Body Fat
No effect
16 studies
none
?
Weight
16 studies
↑Worsens
?
Muscle Mass
10 studies
↑Improves
?
Oxygen Uptake
1 study
↑Improves
D
Muscle Protein Synthesis
In rodent models, ecdysteroids from Rhaponticum carthamoides have shown effects on protein synthesis, and in vitro studies suggest activation of the Akt/mTOR pathway in muscle cells without androgen receptor binding. No quality human clinical trials have validated these effects.
4 studies
small↑Improves
D
Thermogenesis and Body Composition
In vitro studies show piperine activates TRPV1 receptors and stimulates UCP1 expression via AMPK signaling in muscle cells. In mice, 0.05% piperine diet significantly decreased body weight and visceral fat over 4 weeks. However, the sole human RCT testing black pepper on 24-hour energy expenditure in overweight women found no significant thermogenic effect, suggesting preclinical results may not translate to humans.
4 studies
small↑Improves
D
Muscle Protein Synthesis
Valine contributes to muscle protein synthesis as one of three BCAAs, but a 2017 critical review (Wolfe) argued that BCAAs alone cannot promote muscle protein synthesis in humans due to the requirement for all essential amino acids. Isolated valine has not been shown to independently stimulate muscle protein synthesis in human trials.
4 studies
small↑Improves
D
Body Fat
No effect
3 studies
none
D
Blood Pressure
No effect
1 study
none
?
Weight
17 studies
↓Improves
?
Body Mass Index (BMI)
14 studies
↓Improves
?
Waist circumference
9 studies
↓Improves
?
Waist-Hip Ratio
4 studies
↑Improves
?
Hip Circumference
3 studies
↓Improves
D
Muscle Mass/Strength
Systematic review: DAA cannot alter body composition in trained males; strength gains from training only
3 studies
none
D
Body Fat
No effect
3 studies
none
?
Weight
14 studies
↓Improves
?
Body Mass Index (BMI)
13 studies
↓Improves
?
Waist circumference
5 studies
↓Improves
?
Waist-Hip Ratio
3 studies
↑Improves
?
Hip Circumference
2 studies
↓Improves
D
Fat Mass
Three independent mouse studies showed A. iwayomogi extract attenuated high-fat diet-induced obesity. The extract acts as a direct PPARdelta ligand activating skeletal muscle fatty acid oxidation (n=9/group), suppresses adipogenic transcription factors PPARgamma2/C/EBPalpha reducing visceral adiposity and insulin resistance (n=10/group), and dose-dependently improves hypertriglyceridemia via adiponectin-AMPK pathway activation (n=8/group). All evidence is preclinical.
3 studies
moderate↓Improves
D
Fat Oxidation
In animal models, OEA promotes fatty acid oxidation through PPARα activation, the same nuclear receptor targeted by fibrate drugs. Rodent studies show increased lipid metabolism markers following OEA administration (PMID:25832022). No human supplementation data available.
3 studies
small↑Improves
D
Adipogenesis and Fat Accumulation
In vitro studies show piceatannol inhibits adipocyte differentiation by modulating mitotic clonal expansion and insulin receptor-dependent signaling during early-phase adipogenesis (PMID:22298784). Animal studies support anti-obesity effects through inhibition of lipid accumulation.
3 studies
small↓Improves
D
Fat Mass
In rodent models, raspberry ketone at very high doses (0.5-2 g/kg) reduced fat accumulation in rats fed high-fat diets. No human clinical trials exist, and typical supplement doses (100-200 mg) are orders of magnitude below the effective animal doses (human equivalent 1,000-6,000 mg), making translation to humans highly uncertain.
3 studies
small↓Improves
D
Body Weight and Adiposity
In rodent models, lotus leaf extract demonstrated anti-obesity effects by affecting lipid metabolism and inhibiting adipogenesis. Despite consumer interest in lotus leaf as a weight loss tea, no human clinical trials have been conducted to validate these effects.
3 studies
moderate↓Improves
D
Body Fat
No effect
2 studies
none
?
Muscle Mass
2 studies
↑Improves
?
Power Output
2 studies
↑Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Testosterone
1 study
↑Improves
D
Muscle Protein Synthesis
In a rat study, oral 28-homobrassinolide (20 mg/kg) increased skeletal muscle protein synthesis by approximately 15% and improved lean body mass without affecting androgenic tissues, acting via the PI3K/Akt pathway rather than the androgen receptor. A 2023 multi-level comparative analysis confirmed biological activity of 28-homobrassinolide across multiple endpoints.
2 studies
moderate↑Improves
D
Body Fat Accumulation
Two animal studies showed anti-obesity effects with evodiamine supplementation. However, the mechanism may involve TRPV1-mediated heat perception rather than true increases in caloric expenditure. Poor oral bioavailability limits translational relevance to humans.
2 studies
small↓Improves
D
Body Fat and Lipid Metabolism
In high-fat-diet obese rats, olfactory stimulation (inhalation) with fennel essential oil decreased body weight, body fat, and visceral fat, and improved lipid metabolism markers and blood pressure. A separate study in dyslipidemic rats showed fennel volatile oils improved oxidative stress and inflammatory markers with superior anti-inflammatory properties.
2 studies
small↓Improves
D
Body Composition
In high-fat diet mouse models, haskap berry extract reduced body weight, adipocyte size, and abdominal/subcutaneous fat mass while increasing muscle mass by regulating SIRT1 and PGC1-alpha. A separate study confirmed decreased serum cholesterol and triacylglycerol through AMPK activation with prevention of fatty liver.
2 studies
small↑Improves
D
Body Weight Management
A pectic polysaccharide from mulberry fruit showed anti-obesity effects in an animal model (PMID:27112865). In 3T3-L1 adipocytes, mulberry fruit extract ameliorated adipogenesis via AMPK activation and microRNA modulation (PMID:32191574). Evidence is limited to one animal and one in vitro study.
2 studies
small↓Improves
D
Obesity and Metabolic Health (Animal Models)
In rodent models, NR supplementation enhanced oxidative metabolism, activated SIRT1 and SIRT3, increased energy expenditure, reduced cholesterol, and protected against high-fat diet-induced obesity and metabolic abnormalities (Cantó et al., 2012). Reviews confirm NAD+-boosting molecules improve metabolic regulation in animal models (Rajman et al., 2018). No human obesity trials have been conducted.
2 studies
moderate↓Improves
D
Body Weight Management
A small pilot RCT (Garrison & Chambliss 2006, n=28 completers) of Relora (Magnolia + Phellodendron combination) found the treatment group maintained weight while placebo gained 1.5 kg over 6 weeks. In a separate OA study (Oben et al. 2009), the Phellodendron + Citrus combination produced 5.1% weight loss in overweight subjects (p<0.001). Both used combination products, limiting attribution to Phellodendron alone.
2 studies
small↓Improves
D
Body Composition
Independent RCTs (e.g., Wilborn et al., 2004) examined ZMA's effect on lean body mass and fat mass in resistance-trained males and found no significant changes in body composition compared to placebo over 8 weeks of supplementation. The original industry-funded study suggested favorable changes, but this has not been independently replicated.
2 studies
small↑Improves
D
Body Fat
No effect
1 study
none
?
Bone Mineral Density
1 study
↑Improves
?
Fat Oxidation
1 study
↑Improves
?
Homocysteine
1 study
↓Improves
?
Insulin
1 study
↑Worsens
?
Metabolic Rate
1 study
↑Improves
?
Muscle Mass
1 study
↑Improves
?
Weight
1 study
↓Improves
D
Appetite
No effect
1 study
none
?
Weight
2 studies
↓Improves
?
Blood glucose
1 study
↓Improves
?
Blood Pressure
1 study
↓Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Hip Circumference
1 study
↓Improves
?
Insulin
1 study
↑Worsens
?
Insulin Resistance
1 study
↓Improves
?
Waist circumference
1 study
↓Improves
?
Waist-Hip Ratio
1 study
↑Improves
D
Body Fat
No effect
1 study
none
?
Weight
1 study
↓Improves
D
Body Fat
No effect
1 study
none
?
Muscle Mass
1 study
↑Improves
?
Power Output
1 study
↑Improves
D
Adiponectin
No effect
1 study
none
?
Body Fat
5 studies
↓Improves
?
Muscle Mass
5 studies
↑Improves
?
Low-density lipoprotein (LDL)
2 studies
↓Improves
?
Metabolic Rate
2 studies
↑Improves
?
Weight
2 studies
↓Improves
?
Appetite
1 study
↑Worsens
?
Blood glucose
1 study
↓Improves
?
Insulin
1 study
↑Worsens
D
Anaerobic Capacity
No effect
1 study
none
D
Body Fat
No effect
1 study
none
?
Bone Mineral Density
1 study
↑Improves
?
Muscle Mass
1 study
↑Improves
?
Muscle Soreness
1 study
↓Improves
?
Power Output
1 study
↑Improves
?
Weight
1 study
↓Improves
D
Cortisol
No effect
1 study
none
D
Muscle Mass
No effect
1 study
none
?
Power Output
1 study
↑Improves
?
Testosterone
1 study
↑Improves
D
Anaerobic Capacity
No effect
1 study
none
?
Power Output
8 studies
↑Improves
?
Muscle Mass
6 studies
↑Improves
?
Body Fat
5 studies
↓Improves
?
Low-density lipoprotein (LDL)
2 studies
↓Improves
?
Blood glucose
1 study
↓Improves
?
Bone Mineral Density
1 study
↑Improves
?
Cortisol
1 study
↓Improves
?
Food Intake
1 study
↑Worsens
?
Growth Hormone
1 study
↑Improves
?
IGF-1
1 study
↑Improves
?
Interleukin 6
1 study
↓Improves
?
Oxygen Uptake
1 study
↑Improves
?
Testosterone
1 study
↑Improves
?
Urea
1 study
↑Improves
D
Body Fat
No effect
1 study
none
?
Muscle Mass
1 study
↑Improves
?
Weight
1 study
↓Improves
D
Blood glucose
No effect
1 study
none
?
Body Fat
2 studies
↓Improves
?
Muscle Mass
2 studies
↑Improves
?
Serum DHEA
2 studies
↑Improves
?
Testosterone
2 studies
↑Improves
?
Bone Mineral Density
1 study
↑Improves
?
Estrogen
1 study
↑Worsens
?
Glycemic Control
1 study
↑Improves
?
Low-density lipoprotein (LDL)
1 study
↓Improves
?
Prostate-Specific Antigen
1 study
↑Improves
D
Anaerobic Capacity
No effect
1 study
none
?
Body Fat
2 studies
↓Improves
?
Muscle Mass
2 studies
↑Improves
?
Power Output
2 studies
↑Improves
?
Weight
2 studies
↓Improves
?
Muscular Endurance
1 study
↑Improves
D
Body Fat
No effect
1 study
none
?
Free Testosterone
1 study
↑Improves
?
Muscle Mass
1 study
↑Improves
?
Strength
1 study
↑Improves
?
Testosterone
1 study
↑Improves
D
Body Mass Index (BMI)
No effect
1 study
none
?
Cortisol
1 study
↓Improves
?
Strength
1 study
↑Improves
?
Testosterone
1 study
↑Improves
?
Waist-Hip Ratio
1 study
↑Improves
D
Body Fat
No effect
1 study
none
?
Estrogen
1 study
↑Worsens
?
Muscle Mass
1 study
↑Improves
?
Power Output
1 study
↑Improves
?
Testosterone
1 study
↑Improves
?
Weight
1 study
↓Improves
D
Blood glucose
No effect
1 study
none
?
Carbohydrate Oxidation
1 study
↑Improves
?
Fat Oxidation
1 study
↑Improves
?
Metabolic Rate
1 study
↑Improves
D
Blood glucose
No effect
1 study
none
?
Blood Pressure
1 study
↑Worsens
?
Body Fat
1 study
↑Worsens
?
Homocysteine
1 study
↑Worsens
?
Kidney Function
1 study
↑Improves
?
Low-density lipoprotein (LDL)
1 study
↑Worsens
?
Metabolic Rate
1 study
↑Improves
?
Serum Folate
1 study
↑Improves
?
Thyroid-Stimulating Hormone
1 study
↑Improves
?
Weight
1 study
↑Worsens
D
Energy Expenditure
A single animal study found C3G increased whole body energy metabolism by upregulating brown adipose tissue mitochondrial function in mice. No replication studies or human data available.
1 study
small↑Improves
D
Body Weight
One human study found that a combination herbal preparation containing damiana (with yerba mate and guarana) delayed gastric emptying and promoted weight loss in overweight patients. Effects cannot be attributed to damiana alone due to the multi-ingredient formulation.
1 study
small↓Improves
D
Fat Oxidation
Higenamine is widely marketed as a fat-burning supplement based on its beta-2 adrenergic agonist mechanism, which theoretically promotes lipolysis. An analytical study (PMID:30188222) found higenamine doses up to 62 mg per serving in US weight-loss supplements, with none accurately labeled. However, no animal or human studies among available evidence directly measured fat oxidation or body composition changes. The fat-burning claim remains entirely theoretical and unproven.
1 study
small↑Improves
D
Obesity / Body Weight
In a 2026 animal study, threonic acid synergized with intermittent fasting to reduce body weight and food intake in diet-induced obese mice (n=6/group). Threonic acid suppressed hypothalamic NPY and AGRP neuropeptides and competed with glucose for GLUT3 transporter uptake, suggesting a novel appetite-regulation mechanism. No human trials exist.
1 study
moderate↓Improves
D
Abdominal Fat
A 12-week double-blind RCT (n=80, BMI 23-30) of heat-killed L. paracasei K71 did not reach significance on the primary per-protocol analysis for fat reduction. However, subgroup analysis in participants with stable lifestyles showed significant decreases in subcutaneous fat area, visceral fat volume, body fat percentage, and hip circumference. No adverse events reported.
1 study
small↑Improves
D
Body Composition
An open-label pilot study (n=24, ages 55-75) observed significant reductions in body weight and body fat percentage after 12 weeks of 480mg Enzogenol with vitamin C. No placebo control and confounded by vitamin C co-administration.
1 study
small↓Improves
D
Fat Loss
Rauwolscine demonstrates alpha-2 adrenergic receptor antagonist activity in preclinical binding studies, with potentially greater potency than yohimbine at this receptor. No human clinical trials have directly evaluated rauwolscine for fat loss; efficacy is extrapolated from yohimbine data and receptor pharmacology.
1 study
small↓Worsens
D
Body Composition
A single double-blind RCT in 46 healthy young men found both 25 and 200 mg/day for 60 days increased muscle mass and decreased fat mass, with concurrent increases in free testosterone, IGF-1, and erythropoietin. Awaits replication.
1 study
small↑Improves
?
Body Fat
1 study
↓Improves
?
Strength
1 study
↑Improves

Research Citations (11)

Grains of paradise (Aframomum melegueta) extract activates brown adipose tissue and increases whole-body energy expenditure in men
PMID: 23308394
The Effect of Time-Restricted Eating Combined with Exercise on Body Composition and Metabolic Health: A Systematic Review and Meta-Analysis.
PMID: 38897385
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
PMID: 27737674
Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers
PMID: 32316561
Lipolytic effect of a polyphenolic citrus dry extract of red orange, grapefruit, orange (SINETROL) in human body fat adipocytes. Mechanism of action by inhibition of cAMP-phosphodiesterase (PDE)
PMID: 18617377
Effect of fermented soybean on metabolic outcomes, anthropometric indices, and body composition: a systematic review and meta-analysis of clinical trials.
PMID: 39763426
Impact of other macronutrient composition within high-protein diet on body composition and cardiometabolic health: a systematic review, pairwise, and network meta-analysis of randomized controlled trials.
PMID: 40360850
Additional Effect of Exercise to Intermittent Fasting on Body Composition and Cardiometabolic Health in Adults With Overweight/obesity: A Systematic Review and Meta-analysis.
PMID: 40533648
The effects of resistance training on glycemic control, cardiometabolic health, and body composition in middle-aged and older women with type 2 diabetes and overweight or obesity: A systematic review and meta-analysis.
PMID: 40818268
Time-restricted feeding in young men performing resistance training: A randomized controlled trial
PMID: 27550719

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