Not all fat is created equal.
There are various types of fat inside your body, each with distinct purposes and functions.
One type in particular, brown fat, has gained traction in recent years as a possible tool for weight loss.
This article will provide an overview of brown fat including its function, how it compares to other types of fat, and whether it can help with weight loss. Supplements to increase brown fat will also be discussed.
What is brown fat?
Also known as brown adipose tissue (BAT), brown fat is brown in color because it contains a high concentration of iron-rich mitochondria. This is a unique attribute of brown fat.1
Brown fat provides heat and warmth without causing shivering via thermogenesis. Newborns notoriously struggle to regulate their body temperatures, which is why they’re born with relatively high percentages of brown fat.2 With age, however, brown fat turns into white fat.
Until relatively recently, scientists believed that brown fat was only active in newborns and infants. Yet, new research shows that brown fat can still be active in adults and that adults may be able to increase their brown fat levels.3
Brown fat vs. white fat
You may be more familiar with white fat, which is commonly associated with obesity. White fat cells contain energy in the form of large fat droplets. White fat provides thermal insulation as well as stored energy that can be used to produce adenosine triphosphate (ATP).
Brown fat cells, on the other hand, contain small fat droplets. These fat droplets can be easily burned to let off heat through thermogenesis. The process of thermogenesis increases the rate of energy expenditure.4
Brown fat is typically found in the upper neck and below the clavicles, as well as around the heart and other organs.3
Compared to white fat, brown fat contains more mitochondria, the site of energy production. This makes brown fat especially efficient at expending energy and producing heat.4
What is the function of brown fat in the body?
The main function of brown fat is thermogenesis. However, brown fat may also aid in metabolism.
Brown fat cells generate heat by using the lipid droplets stored inside of them. Blood sugar and other substrates, such as lipids circulating in the bloodstream, can also be used by brown fat cells for thermogenesis.
As brown fat produces heat, the metabolic rate rises. However, instead of synthesizing ATP, brown fat increases the metabolic rate by burning fat and releasing heat.5
Newborns rely on brown fat for warmth, which is why infants are born with brown fat stores that make up 5% of their total body weight.1
Can brown fat help with weight loss?
Research shows that brown fat may help with weight loss.
According to one review, brown fat may help with weight loss due to its ability to increase energy expenditure while producing heat.6
For those hoping to lose weight, the review goes on to say that cold exposure, exercise, and nutrition may increase brown fat in the body. However, researchers remain unsure if brown fat increases are a cause or effect of weight loss.
So far, research results regarding brown fat’s role in weight loss are preliminary at best. Most of the studies performed in the area have been done so in labs or on animal models. More human research is needed.
Can supplements increase brown fat?
One possible way to increase the amount of brown fat you have in your body is through nutrition. Some research points to the use of dietary supplements in conjunction with a balanced diet for the promotion of brown fat.
There is interest in using both macronutrients and micronutrients to increase brown fat. Animal research also shows that other nutrients and natural substances may lead to more brown fat.4
In animals, common supplements such as ginger, green tea, fish oil, quercetin, and antioxidants have shown promise for their effects on brown fat synthesis.7
To date, very few human trials have been completed on supplements for brown fat. However, lab studies and some small human studies have pinpointed several supplements that may help increase brown fat.
Best supplements to increase brown fat
Preliminary research suggests that some dietary supplements including micronutrients, amino acids, antioxidants, and other substances may help increase brown fat.
It should be noted that most of the available research on possible supplements for brown fat has been performed in test tubes or on animals. While we can learn from these types of research, human studies are required to have a better understanding of how these supplements may increase brown fat.
According to scientific evidence, the best supplements to increase brown fat are:
1. Omega-3 Fatty Acids
Omega-3 fatty acids are found in certain types of fatty fish as well as fish oil supplements.
According to animal research, two omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may activate brown fat and, thus, thermogenesis, which is thought to help with weight management. Test tube studies have also shown that fish oil may turn white fat into brown fat.8
2. Green Tea
In experimental research, green tea has been found to promote brown fat synthesis.
Caffeine and catechins (including EGCG) are the two substances thought to be responsible for the potential beneficial effects of green tea on brown fat. Aside from increasing brown fat, green tea may also positively regulate fat metabolism and reduce white fat.9
3. Antioxidants
Various antioxidants and antioxidant-containing foods and supplements have been linked to brown fat accumulation.
Popular antioxidants like flavonoids, quercetin, and resveratrol may increase the expression of UCP1, a protein that is responsible for thermogenesis in brown fat cells. These and other antioxidants may also promote the browning of white fat (turning white fat into brown fat).7
4. Vitamin D
Some research shows that vitamin D may play a part in the regulation of UCP1 expression and the browning of white fat.
Although the mechanism isn’t fully understood, a vitamin D deficiency may decrease the expression of UCP1 and, thus, thermogenesis and energy expenditure via brown fat. A lack of vitamin D may also increase inflammation in brown fat tissue, which may inhibit thermogenesis.10
5. Inosine
Inosine is a by-product of purine metabolism and may have a role in brown fat synthesis.
A recent study found that brown fat cells release inosine in times of stress, which activates energy expenditure in nearby brown fat cells. Researchers believe that this may induce the browning of white fat. However, the process is not yet fully understood.11
6. L-Arginine
An amino acid found in various foods and supplements, L-arginine may work just as well as cold therapy for increasing brown fat.
In one study performed on rats, L-arginine was found to have the same effects on brown fat synthesis as cold exposure. According to the researchers, L-arginine may have led to more brown fat in the rats because it is converted to nitric oxide (NO), a vasodilator that increases thermogenesis.12
7. Capsaicin
Capsaicin is a phytochemical found in chili peppers that has various potential health benefits.
Research shows that capsaicin has beneficial effects on fat oxidation, energy expenditure, and other aspects of metabolism. In human skin cells, capsaicin was also found to increase the expression of UCP1 and promote the conversion of white fat to brown fat.13 Other lab studies have reported similar findings.
Other ways to increase brown fat naturally
Besides supplements, you may be able to naturally increase brown fat in other ways.
Cold exposure is one evidence-based way to increase brown fat. According to a scientific review, acute cold exposure increases energy expenditure, brown fat volume, and brown fat activity in humans.14
Of course, acute exposure to cold temperatures may not always be possible or convenient.
Another more practical way to possibly increase brown fat is through your diet.
Following certain diets, such as the ketogenic diet or intermittent fasting, may lead to more brown fat. A diet rich in protein and polyunsaturated fatty acids may also be beneficial for brown fat accumulation. Other nutrients that have been associated with increased brown fat in animals and humans include carbohydrates, vitamin D, arginine, antioxidants, caffeine, and capsaicin.4
Exercise may also increase brown fat, but research results have been conflicting in this area.15
Key takeaways
Brown fat is a mitochondria-rich type of fat that exerts heat and burns fat.
Research suggests that brown fat may be one strategy for weight loss and weight management. However, research is still in the early stages and more robust studies are needed.
Various measures such as cold exposure, diet, and supplements to increase brown fat may help.
Talk with a healthcare provider to learn more about brown fat.
About Brittany Lubeck
Brittany Lubeck is a registered dietitian and nutrition writer. She has a Bachelor of Science in Dietetics, a Master of Science in Clinical Nutrition, and began her career as a clinical dietitian. Brittany has always enjoyed research and loves that she can help people learn more about nutrition through her writing.
Sources:
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