Top 5 Fat Loss Supplements
Introduction
At Performance House In Richmond , we know that while diet and training are the cornerstones of fat loss, targeted supplementation can give you an extra edge—especially during a 12-week transformation push. Below, we dive into the top five supplements to support fat burning, preserve lean mass, and optimize recovery: Creatine, Fish Oil, Zinc, Magnesium, and Vitamin D₃.
1. Creatine Monohydrate
Why It Works:
Though best known for strength and power gains, creatine supports cellular energy (ATP) production, helping you maintain intensity on hard workouts—even in a calorie deficit.
By preserving muscle mass, it indirectly promotes a higher metabolic rate.
How to Use:
Loading (optional): 20 g/day split into 4 doses for 5–7 days.
Maintenance: 3–5 g/day, any time—pre or post-workout.
Tip: Mix with your post-workout shake or afternoon coffee.
Richmond Tip: I’ve seen clients in our gym keep strength on deficit phases simply by staying consistent with 5 g creatine every day.
2. Fish Oil (Omega-3 Fatty Acids)
Why It Works:
Rich in EPA and DHA, fish oil reduces inflammation and improves insulin sensitivity, which helps your body partition nutrients toward muscle rather than fat.
Some studies link omega-3s to elevated metabolic rate and enhanced fat oxidation during exercise.
How to Use:
Dose: 2–4 g combined EPA + DHA per day, split morning and evening.
Form: Triglyceride or ethyl-ester form for best absorption.
Richmond Tip: Pair your fish oil with a high-protein meal to optimize uptake—and keep joints healthy for heavy lifts.
3. Zinc
Why It Works:
Zinc plays a key role in testosterone production, immune function, and appetite regulation—all critical when you’re in a calorie deficit.
Deficiency can impair sleep quality and slow recovery, both of which stall fat loss.
How to Use:
Dose: 15–30 mg of elemental zinc (often as zinc picolinate) per day with food.
Timing: Take in the evening with magnesium (see next section) to support overnight recovery.
Richmond Tip: I stack 25 mg zinc + 300 mg magnesium before bed for a “recovery duo” that many of our clients swear by.
4. Magnesium
Why It Works:
Vital for muscle relaxation, nerve function, and sleep quality—low levels can lead to cramps, restless nights, and elevated cortisol.
Better sleep and lower stress mean improved hormonal balance, aiding fat-loss efforts.
How to Use:
Dose: 200–400 mg magnesium glycinate or citrate, 30–60 min before bedtime.
Form: Glycinate is gentler on the stomach and highly bioavailable.
Richmond Tip: For extra relaxation, I recommend a brief 5-minute stretch and foam-roll session after taking magnesium—prepping both mind and body for deep sleep.
5. Vitamin D₃
Why It Works:
Beyond bone health, vitamin D influences muscle function, immune health, and hormone regulation—deficiency is linked to higher body fat and poor workout performance.
Many of us in Richmond spend long hours indoors, making supplementation crucial.
How to Use:
Dose: 2,000–4,000 IU/day with a fat-containing meal to support absorption.
Testing: Consider a blood test to tailor your dose, aiming for serum levels of 50–80 ng/mL.
Richmond Tip: I recommend checking levels every 3–4 months, especially through our cloud-linked coach portal, so we can adjust your dose precisely.
Conclusion & Next Steps
These five supplements—Creatine, Fish Oil, Zinc, Magnesium, and Vitamin D₃—form a powerful stack to boost your 12-week transformation:
Order & Schedule: Add them to your supplement routine as outlined above.
Track & Adjust: Log your supplement intake. - You can do this via a free month trial in our app! Click Here
Evaluate: At your 4- and 8-week check-ins, review strength gains, recovery markers, and body-composition data to fine-tune dosages.
