For $69.99, you get a one-month supply of day and night capsules. Some of the other ingredients may seem less familiar but may have additional fat loss benefits. Phen24 is a 24-hour fat burner that follows a two-step system. If you try it and realize it’s not for you, the company has a 60-day money-back guarantee policy. One study demonstrated significant differences between arms at follow-up; the remaining were non-significant or did not report these values. Four trials did not report funding; the remaining were industry funded. Only one of the six trials (conducted between 2008 and 2015) was classified as having a low risk of bias (58). Five studies demonstrated statistically significant differences between arms, and three did not report any such differences. Nine studies (conducted between 1996 and 2016) were identified, of which only one was classified as having low risk of bias (54). Chromium has been shown to reduce body weight while maintaining lean mass, thus it is favored by manufacturers of dietary supplements for weight loss . This narrative review aims to present the benefits and side-effects of several ingredients of dietary supplements for weight loss and treatment of obesity. In clinical studies, one report with 22 young female athletes undergoing normal athletic training found 1-week supplementation of 2 g choline/day led to a larger rapid weight loss as compared to the placebo . Avoid taking caffeine less than 6 hours before bedtime to prevent sleep disruption. Glucomannan (from konjac root) expands in the stomach by absorbing water, helping reduce calorie intake. Their effects vary depending on dosage, duration of use, and overall health habits. When used correctly, they may enhance the effects of a balanced diet and regular physical activity. For example, a meta-analysis of metabolic syndrome clinical studies providing capsaicinoids ranging from 2–9 mg/day for 4–12 weeks combined food and supplement sources noted no serious adverse events and no events leading to withdrawal were reported in the studies . However, another study testing the effect of 6-week supplementation of 500 or 2000 mg/day citicoline (CDP-choline, a dietetic source of choline) in 16 overweight adults did not affect BW despite a lower appetite rating at the high dose compared to the baseline . Based on its known lipotropic activity, some clinical studies have explored its effect on fat deposition and weight loss. Thus, compared to other types of choline supplements, those marketed for weight management are not more likely to substantially contribute to excess dietary choline. She had a hard time losing weight and felt stuck.Still, Kitchens says to be aware of your intake, especially if you take prescription medications with potential B12 interactions30.The one high quality (low risk of bias study) did not demonstrate significant changes in weight between groups at follow-up (116) (see Tables S15A–D).Further studies will be needed to confirm the weight loss and metabolic improvement that may be obtained through the use of the proposed combination.Moreover, alpha-mangostin treated diet induced obesity mice experienced weight loss, improved glucose and lipid profile and reduced liver fat accumulation through a Peroxisome proliferator-activated receptor gamma and SIRT-1-AMPK pathway 296,297.Many studies show probiotics to be efficacious at promoting weight loss.While not a direct "fat burner," Omega-3s play a supportive role in overall weight management and metabolic health. The best way to lose weight and keep it off is to follow a sensible approach that incorporates a healthy eating plan, reduced caloric intake, and moderate physical activity under the guidance of a heath care provider. FDA maintains a webpage listing public notifications about tainted weight-loss products. A product represented as a dietary supplement that contains one or more drug ingredients, whether or not these ingredients are declared on the label, is considered an unapproved drug and is therefore subject to enforcement action by FDA. In 2016, FDA issued 36 public notifications warning consumers not to purchase specific weight-loss products because they contained a hidden drug ingredient—often sibutramine, a weight-loss medication that was withdrawn from the U.S. market in 2010 because of safety concerns . In some cases, the active constituents of botanical or other ingredients promoted for weight loss are unknown or uncharacterized . Toxicology studies in rats and mice show that green tea extract does not cause cancer but does cause nonneoplastic lesions in many areas of the body, including the nose, liver, and bone marrow . Taken together, the findings of these studies suggest that if green tea is an effective weight-loss aid, any effect it has is small and not likely to be clinically relevant 164,165. In 2010, EFSA examined health claims related to green tea and concluded that "a cause and effect relationship has not been established between the consumption of catechins (including EGCG) from green tea … and contribution to the maintenance or achievement of a normal body weight" . Their results suggest that green tea catechins alone do not affect body weight or other anthropometric measurements. The trials lasted from 12 to 13 weeks, and doses of green tea catechins ranged from 141 to 1,207 mg; in 10 of the 14 trials, the green tea preparations contained caffeine. 3. Green Tea Extract (GTE) and Metabolic Health The supplements helped make the plan livable; they weren’t the hero. If you are pursuing larger weight loss, prescription injectable options such as semaglutide (injectable) or tirzepatide (injectable) may be more effective, but they are different categories and involve different considerations. For protein, spread intake over meals with a post-workout boost when you lift weights. Many people combine diet supplements and prescription GLP-1 therapies. Muscle retention and recovery Like other dietary supplements, weight-loss supplements differ from over-the-counter or prescription medications in that FDA does not classify them as drugs. However, according to a large national survey, less than one-third of U.S. adults who use weight-loss dietary supplements discuss this use with a health care professional . Dietary supplements promoted for weight loss encompass a wide variety of products and come in a variety of forms, including capsules, tablets, liquids, powders, and bars . Americans spend about $2.1 billion a year on weight-loss dietary supplements in pill form (e.g., tablets, capsules, and softgels) , and one of the top 20 reasons why people take dietary supplements is to lose weight . Recommendations also indicate that pregnant and lactating women can safely consume ≤300 mg caffeine/day. Caffeine has been extensively researched and various reviews on caffeine safety, including from regulatory and authoritative sources, indicate that consumption of ≤400 mg/day for adults is safe with minimal risk of adverse events. Small amounts of caffeine can pass from the mother to the infant through breast milk, but a review of the evidence indicated that consumption of ≤300 mg/day (equivalent to about 2–3 cups of coffee) by the mother does not adversely affect the infant . Limited new data were identified for children (3–12 years old) and adolescents (12–19 years old), and the authors indicated that “there is no evidence to suggest a need for a change from the recommendation of 2.5 mg/kg caffeine/day” . Caffeine and green tea extract: small boosts with clear, repeatable effects But while capsaicin could help with weight loss, the research is not clear. It can create heat in the body and might help burn fat. Since the research is limited and inconsistent, talk to your health care provider before adding green coffee bean extract to your routine. Because deficiency can impact your mood and energy levels, it can affect your weight loss efforts, Destini says. B12 deficiency may also bring about low appetite and weight loss, but not in a healthy way. Magnesium supplements are generally recognized as safe, so it’s worth a shot (first talk to your doctor if you have any health conditions). For example, a meta-analysis of nine studies with different durations and amounts showed that capsaicinoids significantly increased fat oxidation and EE (+58.56 kcal/day) . The EFSA evaluated health claims for capsaicin and maintenance of weight loss and increased carbohydrate oxidation in 2011 and found limited evidence ; however, since then, several new studies have been published. Early studies assessed the food and not capsaicinoid or capsinoid extracts but attributed putative effects to capsaicin. The other two studies indicated some tolerance-related adverse events of leg cramps (with 3 or 9 mg/day dihydrocapsiate over 4 weeks), dyspepsia, bowel irregularities, and skin rash (with 9 mg capsinoids capsules over 12 weeks) . Some safety data are available from clinical studies; however, many meta-analyses combine data of foods that contain capsaicinoids with that of supplement delivery of the concentrates or isolated components. The reduction in fasting blood glucose (FBG) following green tea/GTE has been supported by several meta-analyses, although the effective dose and supplementation duration are unclear 56,57,58,59,60,61. Yates et al. proposed a tolerable upper intake level (UL) of 300 mg/day of purified EGCG, based on human data in healthy adults in a fed state, and an acceptable daily intake (ADI) of 4.6 mg/kg/day, derived from animal toxicity data . EFSA also found average intakes of ECGC of 11.66–87.96 mg/day among children (3–9 years old) and 68.16–232.03 mg/day among adolescents (10–17 years old) based on food consumption surveys from various countries in Europe . Our findings underscore the need for well-designed and powered trials to minimize bias and provide definitive clinical efficacy. Published studies are of small sample sizes, short study follow-up, poor study design, and often lead to inconsistent conclusions and results reporting. Despite their high usage, our data suggest a dearth of high-quality RCTs evaluating weight loss outcomes. Bias assessment, study and baseline characteristics, and outcome measures are presented in the supplementary table. Two studies with low risk of bias studies did not report pre/post intra-group differences in weight change (see Tables S13A–D).Adding supplements to your weight loss plan needs careful thought.In most populations, a major source of dietary catechins is green tea infusions, which deliver an average of 0.7 mg EGCG/g of brewed green tea (~178 mg/8.5 fl oz) .Omega-3 fatty acids are a group of different fats, not just one.People who sleep less than seven hours per night “consume a less diverse selection of foods with lower protein and fiber intake than those sleeping longer.”After 30 days, those receiving Phaseolus vulgaris extract lost significantly more weight (mean weight loss 2.93 kg) than those receiving placebo (mean weight loss 0.35 kg).Each of the dietary supplements or alternative therapies is presented, recognizing that some studies consisted of multiple therapies and could be categorized in varied categories.People taking green tea extract or stimulant-based supplements should periodically check blood pressure and liver function as advised by a healthcare provider.If you have any existing medical conditions or are taking any prescription medications, it’s essential to speak to your doctor before you start taking a weight loss supplement. Our Top Picks for the Best Weight Loss Supplements Thus, clinical studies and meta-analyses should be performed to prove the effectiveness of a dietary supplement. Though dietary ingredients may show certain effects in preclinical and clinical settings, the evidence may not be clinically significant in clinical trials 10-12. Moreover, interventional approaches such as surgery, pharmacological therapy and dietary supplements have also been developed 7, 9. In summary, supplements providing caffeine, GTE, GCBE, choline, glucomannan, and/or capsaicinoids and capsainoids may provide some benefit for weight management and related measures of metabolic health and are generally safe when used in accordance with the manufacturers’ directions. Consider how these supplements can support your weight loss plans, but keep in mind that they won’t provide a quick fix. There are a variety of things to think about when choosing the best supplements for weight loss. Furthermore, if a substance is banned in dietary supplements or medications — like ephedra or clenbuterol — it’s best to steer clear. We never recommend weight loss supplements that promise rapid and drastic results, as these claims are often misleading and can be harmful to your health. (35) Other studies suggest they may help reduce abdominal fat when used as part of a weight loss regimen. Incorporating supplements safely into your diet & lifestyle Pointing in the same direction, a systematic review investigating weight loss and metabolic and hormonal variables in patients with polycystic ovary syndrome suggested that Cr supplementation has no beneficial effects . These findings are partially in contrast with a previous metanalysis by Onakpoya et al., suggesting that Cr should be supplemented for at least 16 weeks in order to reach a maximal weight loss of 1 Kg . Four to sixteen week-long studies conducted on human subjects and assessing the effect of 200–400 mg of mangosteen extracts reported significant weight loss and waist circumference reduction, and an excellent safety and tolerability profile 298,299,300,301. Vitamins and minerals play a crucial role in how the body controls metabolism, blood pressure, the levels of fats in the blood and even the ageing process. Micronutrients, or vitamins and minerals, form an essential component of a healthy, balanced diet that on the whole cannot be produced by the body and must be obtained from dietary sources. However, the impact of micronutrients on the processes that affect body composition and weight is often deprived of attention or considered unimportant. Those with more ingredients or third-party testing typically cost more than single-ingredient supplements. More than two-third of adults and almost one-third of children and adolescents in the United States are overweight or have obesity 1,2.Chromium is considered to affect numerous pathways involving the central control of satiety, energy homeostasis and food intake by modulating these neurotransmitters 19, 20.Such symptoms naturally impact your day-to-day choices; it’s hard to make healthy choices when you don’t feel good.Simply put, more energy supports an active lifestyle, while better sleep health has been shown to correspond with weight and fat loss.The added vitamin E, a powerful antioxidant, helps combat inflammation, which may support improved metabolic health and weight loss efforts.While our initial intentions were to include observational studies, the volume of studies, their design and outcomes, and the importance of limiting to RCTs, made this impossible.Additionally, it’s common to regain weight when you stop taking a diet pill.Naturally, if calorie intake increases without an adjustment to the number of calories burned, weight gain is a likely outcome.Inulin is a polysaccharide produced by many plants and extracted principally from chicory.However, this increase in body weight did not significantly affect body fat and lean tissue levels or waist circumference. However, as noted by EFSA, “these are indirect adverse effects of choline, depending on a ‘high’ dietary amount and a specific gut microbiome” . Most of these products appear to include choline as a vitamin for nutrition purposes, but some claim that the added choline helps with fat metabolism and increases energy. For example, in the U.S., the average choline intake of men and women is 421 mg/day and 279 mg/day, respectively . Overall, the available research suggests that consuming higher amounts of vitamin D or taking vitamin D supplements does not promote weight loss. The authors commented that the cause of this finding might have been stored vitamin D in body fat and skeletal muscle that was released during weight loss. Nevertheless, the association between vitamin D and obesity raises the question of whether increasing vitamin D concentrations might reduce body weight 207,208. It is also available in many dietary supplements, and humans synthesize it naturally when their skin is exposed to sunlight. Doses contained in dietary supplements typically range from 100 to 1,400 mg, and the safety of such doses has never been evaluated in humans . It’s typically much better to use ingredients extracted from plants and herbs, as many have been backed up by scientific evidence. The problem is that those infomercials led people to believe that diet pills alone could shed fat, but that’s not how it works. For instance, some folks hate taking pills and prefer powdery mixes, or they might be vegan and desire to avoid animal-based products. And if, for some reason, you just don’t like it, the company offers a 60-day money-back guarantee. Of these, only one study reported a significant body weight reduction in 24 obese subjects eating half grapefruit before meals three times per day for 12 weeks, while the group assigned to receive grapefruit juice and grapefruit capsule did not achieve a significant weight loss . At the end of the study, the aloe group achieved greater weight loss compared to placebo, showed a significant increase in lean body mass, a significant decrease in body fat mass and lower fasting blood glucose levels. Overall, moderate-quality evidence suggests that DAG at a dosage of 1.1–1.2 g/day is effective in reducing body weight in both healthy and diabetic subjects compared to TAG, leading to a reduction in cardiovascular risk, with no adverse events being reported, and its use as a weight loss supplement could therefore be recommended. For instance, Mohammadi et al. did not find a statistically significant difference in anthropometric parameters such as BMI, weight and total body fat of obese patients receiving a supplementation of curcumin at a dosage of 1 g/day compared to placebo . Sold in forms such as capsules, tablets, liquids, and powders, some products have dozens of ingredients. The proven ways to lose weight are eating healthful foods, cutting calories, and being physically active. There isn’t enough research to recommend the supplement as a solution for lowering LDL levels Most people can safely add more fish to their diets to boost their omega-3 intake. And while ALA is healthy, it won’t boost your body’s levels of omega-3 like DHA and EPA will. The products that made it onto this list undergo third-party testing, hold an NSF, USP, or Informed Choice certification, and contain macronutrients and micronutrients beneficial to men. Our writers and editors are experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. I spent months researching and testing the top-rated products, along with other MH editors, including Food & Nutrition Editor Paul Kita. This list started with the most popular and best-testing products from our various nutrition guides. But when that's not possible, supplementation can help. How Do Vitamin Deficiencies Affect Weight? Animal studies suggest CGA is of low toxicity with an LD50 of 100 mg/kg (7 g for a 70 kg adult) 76,77. No authoritative reports were identified specifically for GCBE; however, humans have a high metabolic capacity for CGA with no evidence of saturation of metabolic pathways for doses ≤2 g/day . CGA has diverse bioactions, including antioxidant, anti-inflammatory, glucose and lipid metabolism regulatory, and cardiovascular protective activities, which are considered the principal mechanisms underlying GCBE effects . When tracking your progress with supplements for weight loss, don’t rely solely on the scale. They can help you build a smart, balanced supplement plan tailored to your body and goals—ensuring that your weight loss journey remains both effective and safe. If you’re unsure about the safety of using multiple supplements for weight loss, it’s best to consult with a healthcare professional or nutrition expert. By rotating your supplement routine and giving your body time to recover, you’ll support both your health and long-term weight loss progress more effectively. To get the most out of supplements for weight loss, it’s important to avoid using the same product continuously for long periods. Interpreting the results of these studies is complicated by the fact that bitter orange is almost always combined with other ingredients in weight-loss supplements. Several studies have investigated the effects of beta-glucans on blood lipids, blood pressure, and insulin resistance, with weight loss as a secondary outcome. Additional trials with larger samples and diverse populations are needed to determine whether Irvingia gabonensis extract is effective for weight loss . This trial, along with two others, was included in a 2013 systematic review whose authors reported that Irvingia gabonensis extract causes statistically significant reductions in body weight and waist circumference . The most frequently reported adverse effect of guar gum supplementation was GI discomfort, such as flatulence, diarrhoea, and abdominal pain, occasionally leading to drop-out from studies . From the metanalysis of the eleven studies (involving a total of 632 participants) reporting BMI as outcome, a non-significant reduction in BMI was observed, although subgroup analysis showed that psyllium supplementation at higher doses (≥10 g/d) significantly decreased BMI in studies with a duration ≥10 week . A dose-dependent increase in peptide YY levels has also been demonstrated in overweight adults following oat β-Glucans ingestion, suggesting that glucans may exert anorexigenic effects in humans as well . Given the low-quality evidence and the poor clinical importance of its consumption, but considering the mild if any adverse events, chitosan consumption cannot be encouraged nor discouraged as obesity treatment at this time. The mean trial duration was 17 weeks (range 4–52 weeks), mean study size was 79 participants (range 12–250). Participants received CLA as a free fatty acid (3.6 g CLA isomers), CLA as a triacylglycerol (3.4 g CLA isomers), or placebo daily for 1 year. In humans, forskolin might increase the frequency of bowel movements and cause loose stools , but doses of 500 mg/day (standardized for 10% forskolin) for 12 weeks have not been reported to cause more serious adverse events 104,106,107. In a study in mice, Coleus forskohlii extract caused dose-dependent hepatotoxicity, but pure forskolin did not have this effect, suggesting that other component(s) of Coleus forskohlii extract might be responsible for the hepatotoxicity . The same Coleus forskohlii extract and dose were evaluated in another 12-week randomized double-blind trial involving 30 men who were overweight (BMI ≥26) . To further understand the mechanisms promoting weight loss, studies analyzing appetite parameters alongside changes in daily caloric intake and gut hormones levels over time are needed. Interestingly, only whole flaxseed was able to reduce body weight, BMI, and waist circumference, while flaxseed oil and lignans extracts did not show any benefit. A 2017 review and metanalysis including 45 RCTs, highlighted the effect of flaxseed supplementation on body weight and body composition . Avoid products promising rapid or unrealistic results, which often signal scams or unsafe formulations. If you experience any discomfort or adverse symptoms, reduce your dose or stop taking the supplement altogether. This approach allows you to assess how your body reacts before increasing the amount. The nutrient supports weight management by increasing satiety and promoting muscle mass maintenance, says Richardson, which is especially important during weight loss. Check out this handy matrix to understand which supplements have the most science on their side and which are mostly hype at this point. Say there’s some rare plant extract that’s taken over your TikTok, with people swearing it’s helping them lose weight effortlessly. Second, calcium from food or supplements might bind to small amounts of dietary fat in the digestive tract and prevent absorption of this fat 59,62,63. On average, participants gained some weight during the study, but men who increased their caffeine intake during the 12 years of follow-up gained a mean of 0.43 kg less than those who decreased their caffeine consumption. The 50 or 75 mg caffeine plus G-hesperidin also significantly reduced abdominal fat compared to placebo, whereas the G-hesperidin alone or with only 25 mg caffeine did not significantly affect BMI or abdominal fat. For instance, vegetarian or vegan men may have higher protein and vitamin B supplement needs than those who consume animal products. "In other words, some supplements have a lot going on, but they don’t do any of it really well," she explains. Langer recommends opting for supplements that provide 100% of the Daily Value (DV) for most vitamins and minerals. It's dairy-based and contains stevia leaf extract to sweeten the mix, meaning it's not suitable for vegans or those who can't tolerate milk products. Adequate fiber intake can also promote a feeling of fullness, potentially aiding in weight management. Finally, the beneficial effect of GCBE on SBP and DBP was demonstrated in a meta-analysis of nine studies in people with hypertension, whereby the effect size in SBP was larger with GCBE doses ≥400 mg/day . However, the results of another meta-analysis of 10 studies found a significant decrease in FBG but not in insulin, and that the decrease in FBG was only significant for GCBE ≥400 mg/day . Caffeine and CGA in GCBE can stimulate fatty acid oxidation and inhibit lipogenesis, which, in turn, decreases fat accumulation in the body . Of the studies included in four recent meta-analyses on GCBE and cardiometabolic outcomes 78,79,80,81, only seven assessed adverse events, and of these, two reported some undesirable side effects during the GCBE or CGA intervention. The daily intake of CGA among coffee drinkers has been estimated to be 100–300 mg/day for medium drinkers and ≤600 mg/day for heavy drinkers . With its high protein and low calorie content this makes XWERKS one of the best protein powders for weight loss the market. “Research continues to point to high-protein intake as a sustainable weight management method,” says BarBend expert reviewer Chelsea Rae Bourgeois, MS, RDN, LD. “The blend of vitamins and minerals can support weight loss by ensuring you meet your daily nutrient needs to keep your systems running at optimal levels,” says Bourgeois, who scores Total Human a 4.5 out of 5. It’s also packed with B vitamins, which studies show are essential for reducing fatigue and cognitive dysfunction (6). Total Human vitamin packs are filled with Onnit’s patented supplements, including Alpha BRAIN, Stron BONE, and VIRU Tech. This guide from Healthon will cover the health benefits of different weight loss supplements. Although magnesium supplements are popular right now for sleep and digestion, the mineral’s benefits for weight loss are dubious at best. For example, green tea supplementation was only linked to a 1.5 pound greater weight loss than those not using green tea. OmegaHealth is a highly purified, high-dose omega-3 supplement that supports heart and metabolic health.Regular weight and waist measurements every 4 to 6 weeks can help evaluate effectiveness.Unfortunately, trying to lose weight can be a considerable challenge that people struggle with for years.Research conducted by the CDC found that among the adult population in the U.S., 39.8% of Americans were considered overweight or obese.People need to talk with their health care providers about the use of weight-loss dietary supplements to understand what is known—and not known—about these products.The field of weight management is evolving–and fast.There are many potential problems with taking weight-loss supplements.No authoritative reports were identified specifically for GCBE; however, humans have a high metabolic capacity for CGA with no evidence of saturation of metabolic pathways for doses ≤2 g/day .Furthermore, dosages and amounts of active components vary widely among weight-loss supplements, and a product’s composition is not always fully described in published studies . Limited clinical evidence supports a potential beneficial effect of GCBE for short-term (87], and CGA exhibits anti-diabetic and anti-lipidemic properties . In that meta-analysis, the hypertensive subjects were diverse and included overweight/obese and those with metabolic syndrome. Several meta-analyses have been performed to evaluate the effect of GCBE products on cardiometabolic risk factors, such as impaired glucose regulation, dyslipidemia, and hypertension. Similarly, more recent meta-analyses have shown inconsistent relationships but have evaluated the whole food and not supplements 147,148. For example, a 2014 meta-analysis reported that low intake of capsaicin showed protection, whereas medium-high intakes showed susceptibility to gastric cancer, but this only searched for studies that assessed chili pepper food and only included case–control design studies . A tolerability study of a proprietary product comprising of a blend of capsaicinoids obtained from Capsicum annuum has been reported as well and showed no change in tolerability at ≤500 mg/day (10 mg/day of capsaicinoids) when provided for 1 week . Ten of the 12 studies included in this analysis used a supplement form ranging from fermented red pepper paste pills, red pepper capsules, capsinoid capsules, and dihydrocapsiate capsules. The ODS has stated that few safety concerns have been reported for ≤33 mg/day for 4 weeks or 4 mg/day for 12 weeks of capsaicin and other capsaicinoids . Weight loss supplements can support your fat loss efforts through a variety of different mechanisms. Losing weight by reducing body fat is a challenging but more than achievable goal that requires commitment and consistency. Protein and caffeine supplements are most effective around exercise sessions, while fiber and appetite suppressants should be taken 20 to 30 minutes before meals to enhance fullness. A registered dietitian can help you develop a weight loss plan that works for you. Extremely low-calorie diets and overexercising may help you lose weight rapidly, but these weight loss strategies aren’t safe or sustainable. That means the supplements have been checked by outside organizations to verify that they contain only what the label claims and are free of contaminants like heavy metals and bacteria. If you’re not used to consuming a lot of fiber, start slow with just one serving per day, then gradually increase your intake to a serving before each meal. It has been reported to exert antioxidant, anti-inflammatory, and anti-carcinogenic effects, and it seems to be cardio- and neuroprotective . Resveratrol is a natural polyphenol found in a large variety of plant species such as grape, berries, and nuts, and has long been used as food supplement . Cambogia (GC) is a tree native to the evergreen forests of India, Nepal, and Sri Lanka, where it is most often used for food and medicinal purposes. It has been proposed that pyruvate may induce the shift in substrate utilization from predominantly carbohydrate to predominantly fat following pyruvate consumption, which may in turn contribute to increase fat oxidation, a mechanism to which both lower insulin levels and higher acetylCoA concentrations may contribute to . Finally, in vitro studies have demonstrated that chitosan can modulates adipokine secretion and inhibit adipogenesis 72,73. In fact, chitosan forms hydrophobic bonds with dietary cholesterol, therefore interfering with its emulsification and absorption . Conversely, Phaseolus vulgaris extracts (PVE) have been developed to isolate the action of phaseolin, an α-amylase inhibitor (α-AI) capable of binding to α-amylase non-covalently interfering in the breakdown of complex carbohydrates with subsequent impaired absorption of these nutrients through the gut wall . Notably, the significant amount of lectins also arose some concerns, as, alongside their potential anti-cancer and anti-obesity activities, these peptides may also act as toxins and allergens 56,57. Ginseng is supposed to contribute to weight loss through its elevated content of saponins which can delay the intestinal absorption of dietary fat by inhibiting pancreatic lipase activity 49,50. Different ginseng extracts are being studied for the treatment of several medical conditions, including body weight management. Ethnicity, baseline caffeine intake, duration of obesity, dietary habits, the gut microbiota, and other inter-individual variabilities, as well as trial duration and co-interventions, might explain some of the observed inconsistencies in the data 26,43. In conclusion, GT, alone or in association with other weight loss interventions, seems a possibly useful tool for the treatment of obesity with close to no side effects, and evidence supporting its consumption is of moderate quality. I’ll summarize the best-studied ingredients, compare their effects, explain dose and timing, flag interactions, and show how to put everything into a practical, day-to-day plan that fits real lives. This article walks through proven options, what to be cautious about, and how to use supplements as part of a safe, realistic plan. Stimulants like caffeine and green tea should be used with caution, especially if you are sensitive to caffeine or have any pre-existing conditions. Most popular and well-researched supplements, such as protein, omega-3, and glucomannan, are safe for most healthy adults when taken at recommended dosages. In a double-blind, placebo-controlled trial, 26 men and women who were overweight (BMI ≥25) were given 6 g/day pyruvate or placebo for 6 weeks . Researchers have suggested that pyruvate enhances exercise performance and reduces body weight and body fat, possibly by increasing lipolysis and energy expenditure 6,201,202. This anecdotal evidence, combined with results of a few animal studies indicating that hoodia reduces food intake , led to the widespread marketing of hoodia as a weight-loss supplement in the United States in the early 2000s. Her energy levels improved, and she didn’t feel as tired during the day. She had a hard time losing weight and felt stuck. If you have trouble with constipation, a fiber supplement might be a good choice. Once you understand your eating habits better, you can find where a supplement could help. Or is your diet full of processed foods, sugary drinks, and unhealthy fats? The Institute of Medicine of the National Academies (now the Academy of Medicine at the National Academies of Sciences, Engineering, and Medicine) has established an Adequate Intake for chromium of 20–35 mcg/day for nonpregnant, nonlactating adults . The adverse effects of chitosan are minor and primarily involve the gastrointestinal tract. Rarer side effects include muscle weakness in patients with uremia and seizures in those with seizure disorders. Carnitine is naturally present in animal products such as meat, fish, poultry, and milk and dairy products; small amounts are present in some plant foods. Start by writing down what you eat for a few days.All of these factors can make it difficult to compare the results of one study with those of another.With input from registered dietitians, we chose our recommended supplements by focusing on nutrients with a proven history of efficacy and safety.Things like metabolism, genes, body shape, and sticking to a healthy lifestyle matter a lot.In another study conducted in the United States, supplementation with glucomannan (3.9 g/day) for 4 weeks in 63 healthy men did not significantly reduce body weight compared with placebo .The supplements we recommend in this guide can provide a host of health benefits other than weight loss, too.Many of these ingredients have been researched and linked to helping with weight loss.Supplements alone are not a comprehensive approach to healthy weight loss, but they may help enhance weight loss due to other lifestyle changes, such as improved eating and exercise habits.Most reported adverse effects are mild, including headache, difficulty sleeping, flatulence, and gas . More than two-third of adults and almost one-third of children and adolescents in the United States are overweight or have obesity 1,2. In the end, most research shows that supplements really aren’t a match for regular exercise and healthy eating. Unfortunately, much of the Western world doesn’t eat enough of these foods, making supplements extremely popular. Some slim teas even have harmful hidden ingredients, and like all supplements, they aren’t regulated by the FDA. Countless supplements really aren’t needed, and most aren’t even mildly helpful. While more research is needed to fully understand their weight-loss potential, a meta-analysis of data indicates that probiotics may help with weight loss, as well as a reduction in BMI, waist circumference, and body fat. “I recommend about 100 to 120 grams of protein per day for weight loss,” says Dr. Disha Narang, M.D., an endocrinologist, obesity, and culinary medicine specialist with Endeavor Health Medical Group in Skokie, IL. These give a fuller picture of how your supplements for weight loss are supporting your goals. However, supplements for weight loss can provide extra support, especially when used to help manage appetite, energy, or nutrient gaps. Always read labels, avoid exaggerated claims, and ensure the supplement fits your personal weight loss goals—whether that’s fat burning, appetite control, or boosting daily energy. Being deficient in certain nutrients can cause symptoms such as low energy, brain fog, physical fatigue, poor sleep, and low or swinging moods. By filling nutritional gaps in your diet and resolving any nutrient deficiencies you may have as a result of low calorie intake, you may well see your energy levels and overall wellness improve. And proclaimed belly fat-burning diet pills can be really dangerous. My job is to gently steer them toward safer, scientifically-supported products and refer them to a registered dietitian for personalized nutrition advice. We encourage consumers to be skeptical of any product that promises quick fat loss or an increased metabolic rate. A review of 20 randomized controlled trials concluded that supplementing with D did not change BMI or waist circumference in healthy adults, some of whom were considered obese, according to the Annals of Nutrition and Metabolism in 2020. Adding fish oil to your regular diet can not only help you fulfill your nutritional requirements but also achieve your long-term weight or fat loss goals. Meanwhile, the European Food Safety Authority (EFSA), which is the European equivalent of the FDA, allows you to take up to 5 grams of fish oil supplements daily. To learn how many calories you should aim for each day, try our weight loss calculator. If you have any existing medical conditions or are taking any prescription medications, it’s essential to speak to your doctor before you start taking a weight loss supplement. I am also a registered dietitian, and I have personal experience with obesity and weight loss efforts. First, supplementation with CLA was shown to decrease the size of adipocytes, alter adipocyte differentiation, stimulate apoptotic pathways, and regulate lipid metabolism . The CLA content of food products is highly dependent on various factors, such as the type of feed 247,248, species and age of the animal , the rumen pH and the time of the year . Notably, despite the statistical significance, reductions were usually very small and not necessarily clinically relevant. Moreover, its supplementation led to decreased adipogenesis and viability in preadipocytes and increased lipolysis and reduced lipogenesis in mature adipocytes . But do any of these weight-loss supplements actually work? A quick Google search for weight-loss supplements brings up 165,000 results, but how many of these supplements have been proven to help you lose weight? Take 1x scoop daily, any time of day.Expect to see improvements in daily physical and cognitive performance after 2-4 weeks of supplementation, with best results seen with ongoing daily use. While key weight-loss studies such as the Diabetes Prevention Program (120) or the Look-AHEAD (121) lasted a year or more, very few of the included trials in this review lasted a year or longer. But when that's not possible, supplementation can help.Before starting any supplements for weight loss, it’s essential to clearly identify your specific goals.Five studies demonstrated statistically significant differences between arms, and three did not report any such differences.Despite the quality of evidence being classified as low, the strength of preclinical evidence and the promising results from human studies, together with the good safety profile, may support the use of capsaicinoids and capsaicin for the treatment of obesity.The consumption of omega 3 fatty acids has been shown to be linked to reduced waist circumference but the evidence linking omega 3 and weight loss is inconclusive.When aiming to lose weight, having a clear plan is essential. Vitamin D levels can also have a direct impact on mood, which in turn can impact weight, Palinski-Wade adds. “However, if you are not able to meet your daily needs through diet alone, adding supplemental nutrients may help.” The ideal fish oil supplement should contain at least 50% of DHA and EPA (e.g., 500 milligrams of DHA and EPA per gram of fish oil). Would you like to continue expanding this article to uncover the full picture of safe, effective, and personalized weight loss? These methods provide more insight into how your body is truly responding to the supplement and your overall plan. To stay safe, always read the labels and monitor your total stimulant intake throughout the day. Purchase supplements from trusted companies that offer third-party testing, clear labeling, and transparency. At the same time, be alert for side effects like jitters, nausea, headaches, or an unusually fast heartbeat, which can indicate that your body is not tolerating the product well. Each serving has 25 grams of protein, 0.5 grams of fat, one gram of sugar, and 110 calories. Two are meant to be taken daily, so you’re getting a 30-day supply. One bottle of PhenQ is almost $70 and includes 60 weight-loss pills. “Vegan diets might lack B12, iron, calcium, and omega-3 fatty acids,” he explains. “Common deficiencies with calorie restriction include vitamins D, B12, and C, and folate, as reduced intake often limits nutrient-dense foods.” Iron is a mineral that’s essential for transporting oxygen throughout the body and energy production, per the Cleveland Clinic. Magnesium is involved in numerous biochemical reactions in the body, including those related to energy production and metabolism. Using supplements for weight loss safely means respecting your body’s limits and adjusting usage as needed to avoid negative effects while still supporting your weight loss goals. Some supplements, like green tea extract, glucomannan, or protein powders, have shown modest benefits in clinical studies. This guide synthesizes recent human clinical trial results, consensus nutrition recommendations for protein intake, and multiple randomized trials for caffeine, green tea extract, and soluble fiber. Human clinical trials repeatedly show modest but consistent reductions in body weight and fat when these are combined with diet and exercise. A search of the Mintel GNPD indicated the recommended intake of glucomannan for weight management products containing glucomannan ranged from 10–3330 mg/day. Choline supplementation has been explored in randomized, double-blind, placebo-controlled trials on lipid profiles with no effect seen with 400 mg/day choline in T2DM subjects or with 1 g choline/day in 42 healthy postmenopausal women . In dietary supplements, choline is delivered in different forms, including phosphatidylcholine, CDP-choline (citicoline), L-alpha-glycerylphosphorylcholine (alpha-GPC), and choline salts (e.g., choline bitartrate, choline chloride). A search of the Mintel GNPD revealed many weight management supplements containing GCBE ranging between 50–3996 mg/day. The quality of the research studies included in these reviews is an important factor as well, and randomized clinical trials are the preferred evidence for establishing cause-and-effect relationships 13,14. Choline and glucomannan represent supplements with expected lipotropic and satiety effects, respectively. Modest weight loss is considered beneficial to people with overweight/obesity due to its impact on disease risk reduction 3,4,5. As with any supplement, consult a healthcare professional before adding these to your daily routine.Because the effect was so small, the authors of the study doubted whether the results held much clinical significance.Robert Iafelice is a nutritionist, registered dietitian, and supplements expert.When coupled with a balanced diet and a consistent exercise plan, supplements can indeed play an instrumental role in achieving your weight loss goals.Green tea extract is rich in catechins, particularly epigallocatechin gallate (EGCG), which enhances metabolism and fat oxidation.Certain probiotic strains have shown potential for supporting weight loss when combined with a balanced diet.Your body can’t make omega-3 fatty acids for itself, so you have to get them from food or supplements.Feeling positive effects from supplements takes some time, so stay consistent with your daily multivitamin for a few weeks before jumping ship.We limited our review to adults aged ≥18 years, as the Committee believed that the use of dietary supplements or alternative therapies would be low in children and has been published (38). However, it seems to work best for people who are overweight, obese, or deficient. With caffeine, you might find you’re not as snacky between meals, or that you can last longer from breakfast to lunch, or feel more energy for workouts. So taking these might give you more energy to hit the gym after a long workday. For example, one weekly 12-minute training session for older adults increased their muscle power and strength by up to 50% in just 12 weeks. That’s why eating a healthy, varied diet is so crucial and why people with absorption challenges or dietary limitations often take supplements via pills, injections or intravenous (IV) infusions. However, few to no supplement makers have had actual peer-reviewed studies done to evaluate the safety and effectiveness of their products. The best supplement for weight loss depends on what you need help with. Best Weight Loss Supplement for Gut Health: Probiotic A 2022 literature review26 in Cureus describes a “bidirectional relationship” between sleep and body weight. A 2021 systematic review in the journal Nutrients21 posited that protein could be a key factor in weight management and concluded that “diets rich in protein would seem to have a moderate beneficial effect on body weight management.” A 2020 clinical trial published in the Journal of Obesity & Metabolic Syndrome19 concluded that a high-protein diet “is an effective and safe tool for weight reduction that can prevent obesity and obesity-related diseases.” (By the way, that review looks at 23 separate studies that show how probiotics aid weight loss). Human trials that add soluble fiber to calorie-controlled diets show modest weight loss and reduced snacking. Green tea extract combines caffeine with catechins like EGCG that appear to increase fat oxidation. These ingredients are backed by multiple human trials showing small-to-moderate improvements in weight control and body composition when combined with calorie control and activity. Caffeine, green tea extract, higher protein intake including whey, and soluble fibers such as psyllium and glucomannan. Consistent use of supplements, alongside a calorie deficit, usually requires 4-12 weeks of continuous effort before visible results are achieved. White Kidney Beanis rich in proteins (22–27% of seed weight) and carbohydrates (39–47% of seed weight), with a high content of bioactive compounds, such as peptides, among which are the α-amylase inhibitor named phaseolin, polyphenols, oligosaccharides, and lectins. Further investigation comparing the effects of the two main types of Panax ginseng is also necessary. Reeds et al. obtained similar results in a randomized control trial comparing the effect of ginseng and its active component ginsenoside Re in overweight/obese subjects with impaired glucose tolerance or newly diagnosed T2D. One of the most effective ways GT can contrast obesity is through the inhibition of enzymes such as pancreatic lipase 28,29,30, amylase, and glucosidase in the gastrointestinal (GI) tract. Green tea (GT) is an unfermented, popular beverage made from the leaves of the plant Camellia sinensis, historically used for medicinal purposes and, in recent decades, studied for its potentially beneficial health effects. Increasing protein intake during calorie restriction helps support fat loss while preserving muscle mass. Additionally, prebiotics nourish beneficial gut bacteria, improving gut health and balance, which research has linked to successful weight loss. By reducing stress and lowering cortisol levels—the hormone that can make it harder to lose weight—ashwagandha may help support your weight loss efforts. The Garden of Life Raw Organic Fit Protein Powder is a plant-based protein powder designed to support weight loss. In the quest for effective weight management, many individuals find themselves navigating a myriad of options, from intensive workout regimes to intricate meal plans. Associations between 25-hydroxyvitamin D and weight gain in elderly women. Niacin increases adiponectin and decreases adipose tissue inflammation in high fat diet-fed mice.PloS one, 8(8), e71285. Thiamin deficiency in people with obesity. These findings suggest a reduction in the risk for cardiovascular complications in diabetic patients after guar gum supplementation. Guar gum can be also found in several types of food such as dairy products, cereals, sauces, pudding, kefir, and baked goods . At the moment, the consumption of glucomannan for the treatment of obesity should not be encouraged nor recommended against. Moreover, glucomannan is able to absorb up to 50 times its weight in water and cannot be digested by human salivary and pancreatic amylase so that it passes relatively unchanged into the colon, where it is fermented by the gut microbiota . 1. Reduced Nutrients Absorption as Purported Mechanisms of Action Supplementing your vitamin C level if it’s low, or making sure that your vitamin C levels are normal, may optimize the amount of weight you lose while exercising⁸. People with low vitamin C levels are more resistant to fat loss when exercising. Studies show that people with adequate vitamin C levels burn 30% more fat during exercise than people with vitamin C deficiency. Very little research has been conducted on the use of yohimbe for weight loss and/or its effect on body mass. In vitro and animal studies suggest that raspberry ketone might help prevent weight gain by increasing fatty acid oxidation, suppressing lipid accumulation, and inhibiting pancreatic lipase activity . Pyruvate causes gas, bloating, diarrhea, and borborygmus (rumbling noise in intestines resulting from gas) but has no serious adverse effects when taken at doses up to 30 g/day for as long as 6 weeks 200,201,203. Participants who received 107 or 106 CFU/g milk of Lactobacillus gasseri experienced significant reductions in visceral fat area (mean reductions of 8.5% and 8.2%, respectively), BMI, waist and hip circumference, and body fat mass compared with the control group. One 12-week clinical trial, for example, randomized 210 healthy adults age 35 to 60 years who had large amounts of visceral fat to consume 200 g/day fermented milk containing 107, 106, or 0 (control) colony-forming units (CFU) of Lactobacillus gasseri SBT2055 (LG2055) per gram of milk . “Improved blood flow can help you make the most of your workouts, supporting weight loss efforts. “Physical activity is a major factor in sustainable weight loss, and Transparent Labs LEAN can put a pep in your step before hitting the gym,” says Chelsea Rae Bourgeois, MS, RDN, LD. “When it comes to weight loss, I like to prioritize adding foods that support weight management rather than restriction,” says Bourgeois. From understanding the science behind popular supplements to learning how to read labels and avoid common pitfalls, you’ll gain the confidence to make informed decisions. Avoid supplements with hidden ingredients, exaggerated claims, or proprietary blends that don’t disclose exact dosages. However, it’s important to understand that supplements are not magic pills. Capsaicinoids have been shown to increase EE, although subsequent effects on weight loss are modest. Taken together, the evidence of capsaicinoids and capsaicinoid-containing foods on glucose regulation and lipid profile is equivocal, so more studies are warranted, particularly in populations with overweight and obesity. Nevertheless, these observations are not supported by the results of another meta-analysis that found a non-significant reduction in BW of −0.19 kg , although a limitation of this study is the heterogeneity of the interventions, which include capsaicin supplements and hot pepper foods. In animal models, capsaicin has also been shown to suppress ghrelin release , increase adiponectin mRNA expression in the adipose tissue and PPARα/PGC-1α mRNA in the liver , enhance AMPK and regulate gluconeogenesis and glycogen synthesis genes , thus reducing obesity-induced insulin resistance. Capsaicin effects are ascribable to the activation of transient receptor potential channel vanilloid type-1 (TRPV1) , causing an influx of Ca2+, and subsequent release of neurotransmitters, such as substance P and catecholamines, and other substances like GLP-1 . However, studies on primates and human subjects quickly proved that the physiology of energy metabolism is very different across species, and the same effect could not be replicated in men or women. Conjugated linoleic acid is a natural essential omega-6 fatty acid derived from linoleic acid, found mostly in meat and dairy products. Aurantium is safe and no side effects were observed when up to 98 mg/day was taken for 60 days . The U.S. Dietary Supplement Health and Education Act of 1994 deregulated the dietary supplement industry.