Yohimbine for weight loss is widely used today in bodybuilding and fitness as a fat burner. The reason for its effectiveness, its hypnotic exotic name, or African roots – is unclear. In this material, we will introduce you to the opinions of scientists regarding the benefits of yohimbine for weight loss, as well as the possible side effects of its use.
The sports nutrition industry is inflating like a balloon. This is especially true for magic weight loss pills – fat burners. In a popular American online store, Amazon, there are over 6000 types of weight loss products… Many of them promise enticing quick results… and dissatisfaction with one’s weight and reflection in the mirror, multiplied by the unwillingness to change anything in one’s lifestyle, makes us ideal consumers.
Some manufacturers even claim that “by taking their weight loss pills, it is not even necessary to give up your favorite foods – you can eat them in any quantity and you will still lose weight!“
We have already discussed the scientifically proven ineffectiveness of L-carnitine for weight loss, the existence of some fat-burning effect of caffeine, and capsaicin, which, however, is very minimal; and in general, that fat burners for weight loss are useless if lifestyle does not change.
Today we will talk about the effectiveness of Yohimbine for weight loss, which is widely advertised as a super effective fat burner. Could this drug with an extravagant name be our hope for getting rid of the epidemic of fat in a harsh world full of sweet temptations?
What is Yohimbine?
Yohimbine for weight loss is a chemical substance found in the bark of an evergreen tree from Africa called Pausinystalia Yohimbe.
Yohimbine belongs to the class of alkaloids. Other well-known substances in this class include morphine, caffeine, cocaine, and quinine. All of them have certain effects on the body: they can stimulate or depress the nervous system, paralyze nerve endings, provide analgesic effects, and constrict/dilate blood vessels. In small doses, alkaloids are generally medicinal, while in large doses, they are toxic.
In traditional medicine, Yohimbine has long been used to improve libido (sexual function) and has proven to be a fairly effective treatment for erectile dysfunction (1).
The theoretical basis for the benefits of Yohimbine for weight loss lies in its ability to affect certain receptors (alpha 2-adrenoceptors), increasing the levels of adrenaline and noradrenaline in the blood, which activate fat burning (the use of fat for energy) (2).
This is the theory.
Let’s see what science says.
Yohimbine is an alkaloid (like morphine, caffeine, cocaine) that can affect the nervous system. Alkaloids are generally medicinal in small doses and toxic in large doses.
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What do scientists say about the effectiveness of Yohimbine for weight loss
In general, scientific studies question the benefits of Yohimbine for weight loss. Only a small number of them show some effectiveness, while the majority indicate ineffectiveness. Moreover, the total number of studies is very small for definitive claims; from this small number, only a small portion is conducted on humans.
Let’s provide a few examples.
Positive studies on the benefits of Yohimbine for weight loss
In one experiment involving professional football players, it was found that 20 mg of Yohimbine per day (2 doses of 10 mg) taken for 3 weeks helped reduce body fat percentage from 9.3% to 7.1% (3). At the same time, physical fitness or performance indicators did not change. The researchers concluded: “The results of our studies indicate that the intake of Yohimbine in combination with strength training does not lead to significant changes in body weight, muscle mass, or sports performance in football players. However, it is possible that Yohimbine may be used as a fat-burning agent by professional athletes”.
In another study, it was found that taking 15 mg of Yohimbine for weight loss by subjects with normal weight and those suffering from obesity slightly increased energy expenditure during exercise and was accompanied by a slight increase in the concentration of fatty acids in the blood, indicating some enhancement of the fat-burning effect (10).
A positive conclusion about the benefits of Yohimbine for weight loss was made by researchers in yet another experiment involving 20 women with obesity. All of them were on a low-calorie diet (1000 kcal), and half of them took 5 mg of Yohimbine 4 times a day for 3 weeks. The scientists concluded: “Yohimbine significantly increased weight loss on a calorie-restricted diet: 3.6 kg versus 2.2 kg (placebo)” (11).
It would seem: we can rejoice, science confirms the effectiveness of Yohimbine for fat burning!
But let’s turn the coin to the other side.
Possible explanations for the positive results of Yohimbine’s effectiveness as a fat burner:
1 On a diet with a calorie restriction to 1000 kcal, it is quite possible to lose 3-5 kg in a month even without Yohimbine; the exact figure depends on the person’s gender (it is easier for women), the degree of obesity (the fatter, the higher the initial speed), etc. Therefore, there is nothing significant in the last experiment.
2 It should also be noted that Yohimbine is a natural diuretic and stimulates the excretion of fluid from the body. It is difficult to say whether the recorded changes in weight were due to fat burning or a reduction in water content.
Since the experiment with football players used the method of measuring skinfold thickness to assess the benefits of yohimbine for weight loss, its reduction could very well have been the reason for the decrease in the amount of water in the subcutaneous layer.
(By the way, diuretics are used in bodybuilding for “drying” during the preparation phase for competitions to achieve muscle definition by removing subcutaneous fluid.)
3 Moreover, in some experiments, the effect of yohimbine for weight loss may not have been due to increased fat burning, but simply to reduced appetite. Try eating the bark of some tree…
4 And the strongest argument against: not all available scientific studies support the benefits of yohimbine for weight loss.
Negative studies on the benefits of yohimbine for weight loss
In one such experiment, the effectiveness of yohimbine as a fat burner was tested on 47 men over 6 months. A high dose of 43 mg per day was used. The result: absence of any fat-burning effect of yohimbine. In this study, a large number of parameters were used to record changes, including body weight, body mass index, percentage of body fat, and fat distribution, which was measured by the waist-to-chest ratio and through computed tomography (4).
A similar result – confirmation of the uselessness of yohimbine for weight loss – was obtained by scientists observing 19 volunteers with obesity taking 18 mg of yohimbine daily for 8 weeks (5).
But the most definitive conclusion was made by a large-scale study on the benefits/uselessness of various fat burners, published in the American Journal of Clinical Nutrition (6): yohimbine, along with Garcinia cambogia and mate tea, was found to be ineffective for weight loss.
Moreover, the author of the study made the following conclusion: “There is no basis for claiming that any dietary supplements are truly effective for weight loss”.
There is insufficient scientific evidence for the effectiveness of yohimbine for weight loss to make definitive claims. Very few experiments show its benefits (and even those are minimal), while the majority show its absence.
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Let’s summarize:
Considering the experiments described above, it can be concluded that yohimbine may have some fat-burning effect, but it is obviously very insignificant (as is the case with all fat burners).
In general, remember: no fat burner (claiming, of course, to be harmless to health) can burn a lot of fat quickly. The effect of truly effective weight loss supplements is always minimal (they burn about 100-200 kcal, i.e., approximately 2-3 cookies).
To truly lose weight permanently, you need to change your lifestyle FOREVER and, most importantly, learn to control your appetite. Sports and physical activity come second, and their importance for weight loss is greatly overestimated.
The reason for the modern obesity epidemic is excessive calorie consumption, not inactivity, as is commonly believed. Read a large-scale study on this topic in our article What you need to do to lose weight or How to lose weight WITHOUT SPORTS.
Yohimbine may have some fat-burning effect, but it is obviously very insignificant
Yohimbine: side effects and harm
Practice shows that it is very difficult to convince a perfect person of something, even with scientific data. But convincing someone is the most thankless task. We do not set such a goal. Our goal is to familiarize you with the facts.
As we noted at the beginning, the fat burner yohimbine is an alkaloid and, like all substances of this class, is a strong stimulant, with characteristic possible side effects.
This is especially important to keep in mind if you want to combine yohimbine with other stimulant fat burners, such as caffeine, to ensure weight loss.
The risk of side effects from yohimbine increases even more if you are taking any neurological medications.
The main side effects when taken in recommended doses are digestive issues and discomfort in the stomach.
In one study on the harms of yohimbine, 238 cases of side effects were reported over a 6-year period (7). Among them: gastrointestinal disorders, anxiety, and high blood pressure.
The study also states that overall, the severity of yohimbine’s side effects is underestimated.
High doses of yohimbine can negatively affect the cardiovascular system.
Among the possible side effects of yohimbine: digestive disorders, anxiety, high blood pressure; in bodybuilding, cases of seizures and loss of consciousness have been recorded.
One study notes that after taking a large dose of yohimbine, a 16-year-old girl experienced anxiety, headaches, nausea, rapid heartbeat, and chest pain. This condition lasted for about 36 hours (8).
During a bodybuilding competition, one participant lost consciousness and experienced seizures after taking 5 g of yohimbine. Circulatory disturbances and neurological side effects were observed for 22 hours after ingestion (9).
The problem with the side effects of yohimbine mainly lies in the very rough discrepancies between the labeled dose of yohimbine on the packaging and the actual content in the supplements: the actual content of yohimbine in weight loss supplements can vary from 25% to 150% of what is stated on the packaging.
The most common cause of yohimbine’s side effects is overdose due to the gross mismatch between its actual content in weight loss supplements and the labeling.
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Who can be recommended to take Yohimbine?
We cannot recommend taking any fat burners to anyone and are sure that it is a waste of money. The only positive effect that may occur from their use is the placebo effect.
Yohimbine is sometimes used in bodybuilding during the “cutting” phase just before competitions, to further enhance the effects of other drugs and methods for fat loss.
It is best to use it at the end of the “cutting” phase, NOT for an extended period, when the body fat percentage is already low enough (<12%) to slightly “dry out” the remaining fat.
Those with any psychological disorders should definitely refrain from taking yohimbine simply because it is a stimulant of the nervous system.
In cases of obesity, the decision to take yohimbine (as well as any other fat burners) is absurd, as excess weight is a lifestyle problem, an excess of calories in the diet, and it can only be solved by calorie restriction; any other shortcuts will NEVER help to lose weight effectively.
If yohimbine is taken for an extended period, tolerance develops, and even the minimal effect that exists disappears (12).
Yohimbine is sometimes used in bodybuilding during the “cutting” phase. For those suffering from obesity, its use is useless: without calorie restriction, nothing will help.
How to take Yohimbine for weight loss?
The standard dose of yohimbine is 0.2 mg per kilogram of body weight per day. This is approximately between 5 mg and 15 mg.
Knowledgeable individuals recommend always starting fat burners with lower doses until tolerance (insensitivity) is achieved, and then gradually increasing the dose.
Yohimbine is best taken on an empty stomach, as insulin almost completely reduces its effectiveness (13).
For this reason, the fat burner yohimbine is more effective for weight loss in those who practice intermittent fasting or simply have breakfast later, a few hours after waking up.
Calculating the exact dose of yohimbine is quite problematic, as very few scientific studies have been conducted on this, and its effectiveness is unproven.
But even if you calculate it, you won’t be able to measure the required amount. The reason is the gross discrepancy between the actual yohimbine content and the labeling in the overwhelming majority of yohimbine-based fat burners.
In one study, laboratory analysis of the quality of 49 different yohimbine-based weight loss supplements showed that only 2 of them had actual yohimbine content that matched what was indicated on the label. The range of actual values varied from 23% to 147% (14).
In practice, this means that in some cases, the dosage will be so low that there will be absolutely no effect from the minimal possible effect shown in the few experiments.
In cases where the dosage is significantly overstated, the risk of side effects from yohimbine increases significantly (even if you think you are taking the recommended amount).
To avoid risk, start with a small dose and gradually increase it while monitoring the body’s reaction.
The standard dose of yohimbine is 0.2 mg/kg of body weight. In most fat burners based on yohimbine, the actual content of the active substance roughly does not correspond to what is stated on the label.
Conclusion
Yohimbine is yet another miracle weight loss remedy from Africa.
Its extract has long been used in traditional medicine to treat certain ailments (particularly sexual issues), however, there is insufficient scientific evidence to claim that it is beneficial for weight loss.
Taking yohimbine, like many other fat burners (even in recommended dosages), can lead to side effects. Among them, the most common are nausea, gastrointestinal disturbances, and high blood pressure.
The actual content of yohimbine in weight loss supplements often roughly does not correspond to what is stated on the label. The difference can be 25-150%. This increases the risk of overdose and more serious side effects, including loss of consciousness and seizures.
