PhenQ Review: I Tried it for 30 Days–Does This Fat Burner Work?

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You may have heard of PhenQ, the fat-burning supplement created to help you improve metabolic health and suppress your appetite. Maybe you haven’t tried it because you haven’t seen good results with other weight loss supplements, or the PhenQ reviews you’ve seen online seemed like sensationalized “magic diet pill” or “diet pill scam” clickbait. What you could use is some honest information from someone who’s tried PhenQ weight loss pills.

I tested PhenQ for a full 30 days to see how effective it is. This PhenQ review will cover my experience and results and help you make an informed decision.

As you read this review—or any PhenQ reviews—it’s important to keep a couple of things in mind. First, an effective weight management plan has to include diet, exercise, and regular sleep. Using a fat burner or appetite suppressant alone will not produce significant or lasting results. Second, even the makers of the PhenQ weight loss supplement acknowledge individual results may vary. In my case, I’ve been active in fitness for more than two decades as a personal trainer, fitness class coach, supplement advisor, and more. My results may or may not be typical, but I have the expertise to provide you with a knowledgeable and comprehensive PhenQ review.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

If you have a history of eating disorders, disordered eating, or any underlying health conditions it is important to discuss your weight loss goals with a doctor first. Always consult with a medical professional before starting a new diet, exercise routine, and/or weight loss program to ensure it’s right for you.

What Is PhenQ? A serving size of PhenQ is two pills daily.

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PhenQ is an over-the-counter weight loss supplement formulated to target key areas of metabolic health with the goal of decreasing excess body fat, reducing cravings, and supporting natural energy production. The company says PhenQ weight loss pills use a science-backed formula, citing research involving key ingredients α-Lacys Reset, Capsimax powder, and chromium picolinate. PhenQ recently updated its formula to include iodine, B vitamins, and InnoSlim (a blend of the herbs ginseng and astragalus).

At a Glance

• Form: Tablet
• Key Ingredients: α-Lacys Reset, Capsimax powder, chromium picolinate, caffeine, Nopal cactus, L-carnitine fumarate, InnoSlim, B vitamins, and iodine
• Benefits/Claims: Burns fat, reduces fat accumulation, reduces food cravings, boosts energy, balances mood
• Side Effects: May include bloating, lightheadedness, increased heart rate, insomnia, and headaches
• Recommended Dosage: Two capsules daily, one with breakfast and one with lunch
• Price: $2.33 per serving
• Refund Policy: 60-day money-back guarantee
• Prescription Needed? No
• Certifications: Manufactured in FDA-approved facilities; vegan; vegetarian; keto-friendly
• Where To Buy It: PhenQ website (online only)

Is PhenQ Third-Party Tested?

It doesn’t appear PhenQ is third-party tested for efficacy and quality by an independent laboratory. The website currently does not mention third-party testing, but we have reached out to the company for clarification.

How To Take PhenQ

• PhenQ weight-loss pills are best used in conjunction with a nutritious diet, daily exercise, and a quality sleep schedule.
• PhenQ advises taking two pills throughout the day, one with breakfast and a second at lunch. This schedule may result in a decreased intake of calories during meals, as well as a reduced absorption of dietary fat due to the nopal cactus fiber.
• Do not exceed the recommended daily intake due to the high caffeine content of the pills.
• It’s also advised not to take this supplement after 3-4 p.m. because the caffeine dose can interfere with your ability to fall asleep.

Other Things To Know about PhenQ

• About the branding: PhenQ is marketed as a natural weight loss supplement. “Natural” isn’t a term regulated by the Food and Drug Administration (FDA), but it usually indicates ingredients sourced from whole foods, rather than synthetic ingredients made in a lab.
• About the name: Despite the name PhenQ, the formula does not contain phentermine, which is a potent pharmaceutical prescribed for appetite suppression.
• About the manufacturer: PhenQ is produced by Wolfson Brands (UK) Limited, headquartered in Glasgow, Scotland. The company specializes in sports nutrition and wellness supplements. In addition to PhenQ, its brands include YourBiology, Crazy Nutrition, TestoPrime and CrazyBulk.
• How to contact PhenQ: You can call (646) 513-2632, email support@phenq.com or use the online support form.

My PhenQ Results

I tried PhenQ from May 26, 2023 to June 24, 2023, one pill around 8 a.m. for breakfast and one pill around noon for lunch. (For full disclosure, I missed two afternoon servings during this 30-day period.)

After the 30 days were up, I saw these results:

• I lost weight. I dropped 8.8 pounds on the scale. I started at 259.2 pounds and finished at 250.4 pounds. My goal was to lose 10 pounds on the scale in 30 days, so I came up a little short.
• My clothes were looser. I went from a size 36 jeans to a size 34, which I didn’t expect. And my 2XL shirt fit a little looser on me.
• I was running faster. I started training for a 5K run, and I improved my time by over two minutes. I’m more of a powerlifter than a cardio athlete, and the goal to start running was to help work on my cardio and drop some pounds. I’m slow but getting better, and I feel PhenQ played a positive role too.

Related: The Best Running Apps of 2024

Before trying PhenQ, I had already been using other supplements, including a non-stimulant vasodilator, whey isolate protein powder, a joint formula, and a melatonin supplement. I have continued to take those throughout this period. I also had been eating 250 grams of protein, 250 grams of carbs, and 50 grams of fats divided up over five meals, as well as drinking a gallon of water a day. I allowed myself two meals a week to eat whatever I wanted, but most of my meals were made up of whole food sources with little to no processed foods. I would sleep anywhere from six to seven hours a night.

As for my training, I do a 20-minute walk every morning before breakfast and train with weights five days a week in the afternoon, followed by a 15–20 minute high-intensity interval training (HIIT) workout. I did my best to minimize any other changes so I could get the most accurate differences with PhenQ and report how effective it truly was.

My PhenQ Experience

I’d like to share a little background on myself before going into my experience so you have a better understanding. I’ve been active in fitness for 25 years and have worked in the fitness industry in a variety of roles since 2002. As a fitness writer and product reviewer, I’ve had the opportunity to test many supplements on the market.

The opportunity to try PhenQ came at a great time since I was focusing on losing weight and preparing for my 5K. Before this review, I wasn’t familiar with PhenQ before this review, and I have no direct connections to the company that produces it.

With all the background and disclosures out of the way, here are the main takeaways from my PhenQ experience:

• Caffeine curbed my cravings. Because I’ve used other caffeine supplements in the past, I’ve built up a tolerance for caffeine and didn’t expect it to help with energy. I hoped it would help with appetite control because I do stay up late working some evenings. I can say it was very effective in helping curb cravings, so I stayed away from the convenient snacks in the kitchen.
• Easy to take, easy on the stomach. The one-with-breakfast and one-with-lunch dosage made it very easy to add into my personal daily routine. I never had any digestive issues while taking PhenQ, either.
• I felt more focused. My mind can wander occasionally and I have to take a few minutes to control it. I didn’t experience that during this 30-day period. Once I started training, I didn’t stop until it was time to stop, which also applied to my daily work schedule.
• No sleep issues. Even though I stay up working late occasionally, I do like to be in bed by 11 p.m. at the latest. I had no issues going to sleep or staying asleep while taking PhenQ. I also wasn’t groggy when I woke up the next morning.

Should You Try PhenQ?

Based on my personal experience and knowledge of how PhenQ works, I feel people who are looking to lose weight, get in better shape, and/or improve focus and performance would benefit from taking PhenQ. I certainly did and am glad to have had the opportunity. People from all fitness levels ranging from beginner to advanced could potentially improve their personal fitness success with this product.

PhenQ Claims

When it comes to products like PhenQ, real reviews (like this one) do more than regurgitate the company’s marketing pitch. To further explain and evaluate the benefits PhenQ claims it can bring, we turned to Pete Nastasi, certified weight loss practitioner and sports nutrition expert.

Burns Fat

“The primary fat-burning ingredients in PhenQ are α-Lacys Reset and Capsimax powder. Both provide the user with an intense thermogenic effect that helps to boost metabolic rate and stimulate the fat burning process,” says Nastasi. “Thermogenesis is the conversion of an energy source into heat. In this case, the energy source is body fat in the form of brown adipose tissue (the type of fat that regulates your body temperature). These ingredients help mobilize excess fat and prioritize it as the main energy source for the body instead of carbohydrates.”

Reduces Fat Accumulation

“PhenQ states the Capsimax powder in the formula may help to inhibit the body’s ability to store fat cells and even stop new fat cells from growing altogether,” says Nastasi. “This would theoretically help prevent additional weight gain when using the supplement, and is the reason some consumers decide to continue using the product even after they achieve their weight loss goals. PhenQ notes this effect is accomplished without drastically changing one’s current dietary habits.”

Reduces Food Cravings

“A caloric deficit is an essential component of the weight loss process,” says Nastasi. “However, this deficit often results in an increased appetite and intense cravings for calorically dense foods. The combination of caffeine, chromium picolinate, and nopal cactus in PhenQ are included to reduce these cravings, balance blood sugar levels, and suppress the appetite through an increased feeling of fullness.”

Boosts Energy

“Sticking to a strict weight loss regimen is more difficult when cutting calories leads to feelings of fatigue. This is especially true when dieters follow a weight loss program that limits carbs,” says Nastasi. “This fatigue not only affects your mental health but can also decrease the likelihood of going to the gym and exercising. PhenQ aims to resolve this issue through its blend of natural caffeine and Capsimax powder. These ingredients work together to burn extra body fat in order to naturally boost energy levels.”

Balances Mood

“PhenQ includes the naturally occurring amino acid L-carnitine to provide cognitive support for those who struggle with daily mental fatigue,” says Nastasi. “PhenQ states this ingredient will help to keep you feeling motivated and positive while shedding excess weight.”

PhenQ Ingredients

Nastasi also shared his expertise in analyzing the ingredients of PhenQ diet pills—what they are, what they do, and how they fit into the overall formula.

α-Lacys Reset

The ingredient α-Lacys Reset is a trademarked, proprietary formula labeled as a combination of alpha-lipoic acid, L-cysteine, and magnesium. Here’s a breakdown of those three components:

• Lipoic Acid: A naturally occurring antioxidant synthesized by humans and other animals, as well as plants, that helps turn glucose into energy
• L-Cysteine: A non-essential amino acid with antioxidant properties that may help improve the body’s ability to regulate blood sugar levels
• Magnesium: A mineral nutrient involved in biological processes including blood glucose control and energy production

According to Nastasi, studies involving alpha-lipoic acid and L-cysteine have shown promising results in weight loss and appetite suppression, respectively.

“In two studies, alpha-lipoic acid supplementation resulted in statistically significant weight loss at dosages of 600 and 1,200 milligrams per day,” he says. “L-cysteine has been shown to reduce perceptions of hunger and decrease the amount of the hunger hormone ghrelin in the body. This study used a dosage of 0.07 grams per kilogram of body weight for the individual participants.”

For reference, says Nastasi, a 150-pound person would need to consume approximately 4,700 milligrams of L-cysteine per day to have the desired effect.

Despite the study findings, Nastasi points out PhenQ contains a total dose of only 25 milligrams of α-Lacys Reset per pill.

“Even when consuming two pills, resulting in 50 milligrams of α-Lacys Reset per day, this ingredient is underdosed for both alpha-lipoic acid and L-cysteine,” he says. “At this dosage, it’s unlikely this ingredient will demonstrate any reported weight loss benefits.”

Capsimax Powder

The Capsimax powder used in PhenQ diet pills is a blend of 34.5 milligrams of caffeine anhydrous, 8 milligrams of capsicum fruit extract, 4.5 milligrams of niacin (Vitamin B3) and 3 milligrams of black pepper fruit extract (piperine).

“The main active ingredient in Capsimax is the capsaicinoids inside of the capsicum fruit extract, which help suppress calorie intake through appetite suppression,” says Nastasi. “This compound is also known for lipolysis (breakdown of fat stores), thermogenesis and increasing resting energy expenditure. This means the capsaicinoids inside the capsicum fruit extract help convert stored fat into free fatty acids that can be consumed by the body for energy.”

However, Nastasi notes a shortfall in effective dosage of capsaicinoids similar to that of α-Lacys Reset.

“Capsimax contains only 2 percent of the capsaicinoids known for appetite suppression and lipolysis, which means each pill contains 0.16 milligrams of this active ingredient instead of the 2-milligram effective dose. To be effective, each pill would need to contain 100 milligrams of the Capsimax capsicum fruit extract,” he says.

The other ingredients include black pepper extract, which is included to increase the body’s absorption of the other active ingredients, and niacin. According to Nastasi, the likely reason for including niacin is a “niacin flush” that may have more to do with perception than reality.

“It’s an effect that may cause your skin to redden, tingle and become warm to the touch,” he says. “This will give consumers the perception PhenQ is working, despite niacin having no current scientific correlations with weight loss.”

Chromium Picolinate

Chromium is an essential mineral nutrient that regulates carbohydrate and fat metabolism. The recommended dietary intake of chromium is 25 micrograms per day for women and 35 micrograms per day for men.

“Chromium picolinate is included in PhenQ at a dose of 10 micrograms, which is an effective amount since you can consume the rest of your daily chromium requirement through your diet,” says Nastasi. “That being said, when reviewing multiple studies using chromium picolinate in the context of weight loss, they all reported the supplementation had no demonstrated beneficial effects on weight loss.”

Caffeine

Nastasi says caffeine is included in PhenQ due to its role as an appetite suppressant and thermogenic fat burner.

“Caffeine dosages of 4 milligrams per kilogram of bodyweight (or about 290 milligrams for a person weighing 160 pounds) have been shown to significantly increase metabolic rate for three hours after ingestion,” he says. “Obviously, the 75 milligrams of caffeine in one PhenQ pill is significantly lower than 290 milligrams. On the other hand, taking the recommended two pills per day (one with breakfast and one with lunch, for 150 milligrams total) should still bring some metabolic benefits while helping you stay below the daily caffeine limit of 400 milligrams recommended by the FDA.”

Nastasi says another positive correlation with weight loss is caffeine’s ability to reduce feelings of fatigue, not only helping people get to the gym, but also increasing the duration of their workouts.

Nopal Cactus

Cactus fiber is associated with fat loss because of its ability to bind to dietary fat, according to Nastasi. “This results in the reduced absorption of fat consumed through the diet, which in turn leads to a reduction of body weight. The study demonstrating these beneficial results used two tablets containing 500 milligrams of standardized cactus fiber taken three times daily with breakfast, lunch, and dinner,” Nastasi says. “This resulted in a total cactus fiber intake of 3,000 milligrams per day. By those standards, the 20-milligram dose of nopal cactus fiber in a serving of PhenQ is unlikely to produce noticeable weight loss results.”

L-Carnitine Fumarate

Carnitine has been linked to weight loss through its involvement in fatty acid metabolism, says Nastasi. “Essentially, L-carnitine transports fatty acids into cells to be broken down and used to produce energy. A 2020 meta-analysis looked at 37 randomized controlled clinical trials and concluded L-carnitine did provide a modest reduction in body weight at a dose of 2,000 milligrams per day when compared to a placebo.”

However, Nastasi notes PhenQ contains 150 milligrams of L-carnitine fumarate per pill, significantly lower than the 2,000 milligram effective daily dose.

InnoSlim

InnoSlim is one of the new ingredients in the updated formula, with 125 milligrams per serving. The PhenQ website describes it as a patented blend of the herbs ginseng and astragalus shown to stimulate the release of fat-burning hormones and reduce intestinal absorption of carbohydrates (although independent research on the combination of ginseng and astragalus is limited).

B Vitamins

The new formula also includes vitamins B3, B6 and B12, in the following amounts per serving:

• B3: 8 milligrams NE (niacin equivalent), 50 percent daily value
• B6: 0.7 milligrams, 41 percent daily value
• B12: 1.25 micrograms, 52 percent daily value

Research links B vitamins with benefits including healthier metabolism and increased energy.

Iodine

Iodine, at 75 micrograms per serving (50 percent daily value), is another addition to the PhenQ formula. The trace element iodine helps regulate metabolism and is necessary for the production of the body’s main thyroid hormones.