Dietary supplements are not suggested alone for treatment of a disease, but they should act synergistically with other treatments to facilitate healing or recovery. They may include one or more ingredients such as minerals, vitamins, amino acids, metabolites, herbs, or extracts. Dietary supplements are considered an attractive alternative to traditional therapy due to their low toxicity and accessibility to the general population. The U.S. Food and Drug Administration (FDA) has approved various traditional approaches including pharmacological, surgical, and endoscopic bariatric therapies that may promote weight loss of 5-35% . In this narrative review, we analyze the effects on obesity and obesity-related issues of various natural components. Early animal studies were promising, but human trials show inconsistent effects and occasional adverse metabolic signals in subgroups. During calorie restriction, higher protein intake helps blunt muscle loss, improves satiety, and supports recovery from resistance exercise. CLA, many single-herb extracts (bitter orange, green coffee bean extract, etc.), and unvalidated formulations. 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. Rapid weight loss through extreme measures often leads to regaining the weight—and sometimes more— which can be harmful to your health. The diet industry can be misleading, with commercials and ads constantly promoting quick-fix weight loss trends, diets, and pills. Sustainable weight loss often requires a change in our relationship with food, and a registered dietitian can help you navigate those changes safely.” “It’s never too early to seek medical guidance on your weight loss journey,” says registered dietitian nutritionist Chelsea Rae Bourgeois, MS, RDN, LD. It’s important to consult with a healthcare provider, such as a doctor or registered dietitian, before starting a new supplement to ensure it’s safe for you. In fact, roughly 70 percent of the subjects with severe obesity (those with a body mass index higher than 35) lost more than 2.2 pounds by the end of six weeks, and 22 percent lost more than 6 pounds. But these changes had not continued at a six-month follow-up point, so these effects of black tea appear to be limited. “In addition, EGCG can inhibit fat cell development, so the body doesn’t form new fat cells,” Koszyk says. Of these four, EGCG is the most abundant, and it is thought to contribute most to the many health benefits of tea, according to a review. “Teas contain catechins, which can increase metabolism by stimulating the body to break fats down more quickly and burn more calories,” Koszyk says. You take it by mouth once or twice a day. When combined into one pill, this medicine helps people lose weight. Most prescription weight-loss drugs work by making you feel less hungry or full longer. How long you take a weight-loss drug depends on how well the medicine works for you. Many people gain back some of the weight they lost when they stop taking weight-loss drugs. Animal studies have shown its many beneficial effects including immune enhancement, reduction of atherosclerosis biomarkers and altered body composition (lower fat mass, higher lean mass). A Cochrane meta-analysis of 13 clinical trials on chitosan reported a statistically significant weighted mean difference in body weight (1.7 kg) between the chitosan supplement and placebo groups. Several studies suggest there is a positive effect of bitter orange extract on weight loss 16, 53-55. “Show Me the Greens Powder aims to support a healthy gut.” That support comes from the fiber-rich prebiotic blend, which nourishes beneficial gut bacteria. “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. You can find omega-3s in fatty fish, flaxseeds, and chia seeds. For personalized advice, talk to your health care provider. This might also help you reach your weight goals. When gut bacteria is out of balance, it can lead to weight gain. The gut is very important for our overall health. Currently, there is little evidence that weight-loss supplements offer effective aids to reduce weight and meet criteria for recommended use. Be aware that supplements can be poorly regulated and may be harmful, so always speak to your doctor before starting any weight-loss supplements. Making sure that you have the recommended daily allowance of all of your vitamins and minerals also helps to support a healthy metabolism. A meta-analysis was published with 11 studies in T2DM patients, in which 10 used GTE and one used brewed green tea at amounts ranging from 400–10,000 mg/day and durations from 8–12 weeks .This mighty fat-frying duo is sure to help you fit into your skinny jeans in no time.However, the benefits on FBG appear not to extend to people at increased risk for diabetes or with the disease based on the results of three other meta-analysis studies 58,59,61.Taking multivitamins can help fill in these gaps, which supports your overall health while you try to lose weight.A search of the Mintel GNPD database indicated weight management supplements recommend Few authoritative and government reports related to capsaicinoids safety have been published.This means that if the dose of vitamin C is insufficient to fully replenish the low baseline level of vitamin C in these patients(27), it is ineffective in improving endothelial dysfunction and insulin resistance.Your health matters most—make smart choices to protect it. Three separate studies found subjects taking green coffee bean extract lost an average of 5.4 pounds more than those who took the placebo. Unroasted coffee beans contain chlorogenic acid and caffeine, both of which can help with weight loss (4, 5). With a range of awesome ingredients and some very compelling reviews, PhenQ is a top-3 option if you want to tackle multiple elements of your weight loss journey while packing a punch with some major caffeine. There is a link between vitamin D deficiency and obesity. Fiber has been shown to promote weight loss through various mechanisms. She owns Melissa Mitri Nutrition, a virtual private practice helping women achieve sustainable weight loss. Even though more research is needed into how long weight loss results last with Plenity, we still believe it to be a more natural, safer weight loss pill than others on the market. Watermelon, which is one of our best fruits for fat loss, adds fuel to the waist-whittling fire by improving lipid profiles and lowering fat accumulation. Apples are one of the very best sources of fiber in the fruit kingdom—and the nutrient is integral to reducing visceral fat. And when you put the best of the best together in one simple fruit salad, you’ve got yourself a solid defense against health-harming flab. Weight-loss dietary supplements are widely used and available worldwide. The safest, most effective way to lose weight is by choosing a healthy whole foods diet and obtaining regular physical activity. People considering using weight-loss supplements should talk with their healthcare providers to discuss potential benefits and risks. Many supplements marketed for weight loss contain multiple ingredients, making it impossible to isolate each ingredient's effect. Unlike over-the-counter and prescription medications, the FDA does not classify dietary supplements as drugs. Once you’ve made the decision to take off excess weight, boosting your metabolism and suppressing your appetite through weight loss supplements can help you hit your weight loss goals. We also considered observational research when it was on a large scale, such as some of the findings supporting green tea extract and conjugated linoleic acid (CLA). Next up, we looked to the scientific research to find answers on the most effective natural weight loss supplements. It rarely replaces the need for diet, exercise, and clinical care when those are indicated.Some studies say that EGCG might help the body use fat for energy, which could help with weight loss.Accordingly, the management of obesity is ideally consisting of dietary, pharmacological, physical and psychological therapies(14).Ginger accelerates gastric emptying, which helps diminish that “food baby” look more rapidly than other foods, and it also blocks several genes and enzymes in the body that promote bloat-causing inflammation.About one-third of adults in the United States attempting to lose weight have utilized dietary supplements.For example, a study found that drinking 4 cups of oolong tea per day helped adults who were overweight or obese lose weight.Very early studies suggest it might be helpful, but other evidence shows it doesn't work.A search of the Mintel GNPD revealed many weight management supplements containing GCBE ranging between 50–3996 mg/day. It contains ashwagandha, which research has linked to helping manage stress and anxiety, which can lead to increased cortisol levels (our stress hormone) that make it tougher to lose weight. Pendulum’s GLP-1 Probiotic combines three probiotics strains, which may naturally enhance the body’s GLP-1 levels. Therefore, it’s critical to choose reputable supplement brands and check if the product has undergone third-party testing. This lack of regulation poses health risks to consumers. Some slim teas even have harmful hidden ingredients, and like all supplements, they aren’t regulated by the FDA. They cannot replace a healthy lifestyle that includes proper calorie intake and routine physical activity. There will also be more attention on gut health since it plays an important role in how our body acts in terms of metabolism and weight control. Things like metabolism, genes, body shape, and sticking to a healthy lifestyle matter a lot. Think about how these supplements will fit into your day, meal times, and workout schedule. Guarana contains caffeine and may cause high blood pressure. Taking oral aloe can lead to side effects such as abdominal cramping, diarrhea, electrolyte disturbances, and decreases in potassium. Oral forms of aloe are added to herbal weight-loss products. Clinical studies show that replacing one or two meals per day with a nutritionally balanced shake can lead to significant weight reduction when combined with a healthy diet. Plus, it contains svetol, a green tea extract, known for boosting thermogenesis, which, when revved up, may also assist with weight loss. Due to this complexity, weight management studies that assess dietary supplements in the context of other modalities can lead to challenges in discerning the effect of a specific dietary ingredient. 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 . “Further, they help to support a balanced gut microbiome, which is extremely important for maintaining a healthy weight.” “Fiber supplements, especially those containing soluble fiber sources…can help you feel full and therefore reduce calorie intake,” explains DeChatelets. Following research that connects this probiotic to weight loss, it’s becoming more readily available over the counter as a supplement. “Green tea is packed with antioxidants and nutrients that have powerful effects on the body. Here are their top 10 recommendations for supplements that can help you lose weight. High levels of TMAO have been linked to detrimental vascular and inflammatory effects in animal and cell culture studies. Choline serves as a dietary precursor for the gut microbial-generated trimethylamine (TMA), which is oxidized by the hepatic enzyme flavin-containing monooxygenase 3 (FMO3) to form trimethylamine-N-oxide (TMAO) 104,105. Although clinical evidence on the efficacy of choline supplementation in protecting against the NAFLD development and progression is lacking 102,103, the current evidence suggests the potential of choline for nutritional support and management of NAFLD. For example, choline plays a key role in fat metabolism in the liver via phosphatidylcholine, a product of choline metabolism, which is essential for the assembly/secretion of very low-density lipoproteins 89,97. While test-tube studies can help direct future research, the results don’t necessarily translate to actual human beings, Kosyk says. According to researchers, these effects were in large part thanks to EGCG. According to a review, white tea is the least processed of all the teas, which accounts for its light, delicate flavor. Other research suggests these benefits may be true in humans, too, though larger studies are still needed. 4. Choline Summary The treatment target may be on normalising the decreased serum levels of vitamins in obese patients. Vitamin supplementation that takes into consideration all of the following criteria may lead to a better treatment outcome. As to whether the effects of anti-adipogenesis and anti-inflammation of β-carotene are seen in human have not been established yet. Β-carotene administration, through increasing retinoic acid signalling, down-regulated PPARγ expression in white AT of vitamin A-deficient mice(72). In rodent, vitamin C was found to reduce visceral obesity through activating peroxisome proliferator-activated receptor-α (PPARα)(20). Low vitamin C status was the independent risk factor for obesity and lipid metabolic dysfunction(19). Moreover, serum vitamin C levels were lower in individuals who have hypertriglyceridaemia and low levels of high-density lipoprotein-cholesterol (HDL-C) as compared with those having normal triglyceride and HDL-C levels. More studies on glucomannan in weight management are needed to confirm these findings and determine optimum clinical application conditions. A 2014 meta-analysis of eight human studies providing 1–3 g glucomannan/day reported a non-significant reduction of 0.5 kg , and a 2021 meta-analysis of eight studies reported a 1.27 kg weight reduction . In 2010, the EFSA approved a reduction for BW claim for glucomannan at a daily dose of ≥3 g consumed over three eating occasions throughout the day and in the context of an energy-restricted diet in overweight adults . Following their review of animal and human studies of konjac food supplements, the EFSA concluded there was no safety concern at 113]. A search of the Mintel GNPD indicated the recommended intake of glucomannan for weight management products containing glucomannan ranged from 10–3330 mg/day. 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. That means nutritious whole foods, managing stress, and moving your body. It is very important to talk to your health care provider. Extra-skeletal functions of vitamin D include those on the muscular, insulin sensitivity and immune system, to name a few(42). The main function of vitamin D is for the maintenance of bone tissue, and homeostasis of calcium and phosphorus. However, to date, there is no published data on thiamine requirements in overweight and obese patients, i.e. how much thiamine should patients consume in order to tackle the consequences resulting from thiamine deficiency is unclear. Given the high rates as well as the consequences of thiamine deficiency in obese and diabetic patients, Via(16) opined that thiamine supplementation may be considered in this group of people. Obese patients who consume energy dense and high sugar content diet may, therefore, have much higher thiamine needs(36), and accelerated thiamine depletion during glucose metabolism. It has been shown that a 5–10% weight loss increases insulin sensitivity 60, 61. Insulin sensitivity improvement is documented in previous weight loss interventions using calorie restriction 57–59. In agreement with this study, Kim et al. did not find any significant reduction in serum TNF-α after a 8-week supplementation with Zn. The time it takes to see weight loss results can be different for everyone. If you have more questions or need advice tailored to you, talk to our experts for guidance on achieving your weight loss goals. Start your weight loss journey with good decisions and commitment. They understand that weight management involves several parts of our bodies and overall health. However, an earlier meta-analysis showed green tea/GTE remained effective in improving SBP and DBP in overweight and obese people but to a smaller extent . Meta-analyses have shown that green tea/GTE reduces total cholesterol (TC) and LDL cholesterol (LDL-C) but not HDL cholesterol (HDL-C) in both normo-weight and overweight/obese subjects 62,63,64,65. 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. The combination of green tea/GTE and caffeine led to an additional decrease in BW, BMI, and WC compared to caffeine alone over a median of 12 weeks . 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 . Many dietary supplements are available on the market, such as L-carnitine, glucomanan, chitosan, and Hoodia gordonii. She reduced calories modestly, began two resistance sessions weekly, and chose a green tea extract clearly listing EGCG content that matched trial dosing. Due to their low toxicity profile, dietary supplements are considered an attractive alternative to traditional therapy, which usually comprise surgical and pharmacological treatments. 2. Choline and Weight Management 5-hydroxytryptophan (5-HTP) is found in some over-the-counter weight loss formulas. “Overall, using St. John’s wort for weight loss isn’t a good idea because it’s potentially very dangerous.” There aren’t too many studies that examine the use of St. John’s wort as a weight-loss agent. Here are some key points about common herbal weight loss products and some insights as to their effectiveness as weight loss agents. Physical activity assessment Along with exercise, the proper diet will help get you to where you want to be. Without proper iodine consumption, inadequate production of hormones can lead to weight gain, says Kenney. This less-discussed vitamin is essential for proper thyroid function. This may lead to health risks, mainly if they are not used correctly. Supplements have active ingredients that can affect the body. It depends on the person, the supplement used, and their lifestyle. Irvingia gabonensis emerged from these studies as a useful adjuvant dietary supplement in weight reduction management. Other randomized double-blind clinical trials analyzed the weight loss effects of Irvingia gabonensis extracts 72, 73. A randomized controlled clinical trial proved that a combination of catechins and cocoa reduces food intake withouth any side effect in young adults , while a second blinded placebo-controlled study proved that cocoa by-products reduced body weight in adults . For research-backed details, see Tonum’s study summaries and formulation pages. Prioritize brands that publish human clinical trials using the same product formulation and dose, offer transparent ingredient lists, and provide third-party testing for purity. Combination studies are limited, so individualized supervision is prudent. For full trial texts and study summaries, see the research hub linked near the top of this article. Conjugated linoleic acid proved to reduce hunger in adults, with no remarkable side effects . Conjugated linoleic acid is a natural essential omega-6 fatty acid derived from linoleic acid, found mostly in meat and dairy products. Forskolin is a strong cAMP stimulator that activates hormone-sensitive lipase, causing release of fatty acids from adipose tissue. Coleus forskohlii is native to India and has been used in Ayurvedic medicine for centuries for the treatment of various health conditions, like respiratory disorders, heart disease and abdominal colic. Forskolin is a bioactive compound extracted from the root of Coleus forskohlii, a relative of the mint family. The study providing 150 mg/day 141,142 did not assess adverse effects, whereas the study providing 135 mg/day noted that 10 of the 42 participants who were randomized to the capsaicin group “complained” about the capsules, but no further details on the complaints were provided. Related to supplements, EFSA evaluated phenylcapsaicin, a chemically synthesized analog of capsaicin for use in food supplements and foods for special medical purposes at a maximum of 2.5 mg/day in the general population above 11 years old . A search of the Mintel GNPD database indicated weight management supplements recommend Few authoritative and government reports related to capsaicinoids safety have been published. More recently, capsaicinoids have been investigated for impact on several lifestyle health outcomes, including weight management and obesity-related conditions . 1. Glucomannan Safety Have you tried to diet and exercise but haven't been able to lose enough weight? Are you an adult whose weight causes serious health conditions? No magic weight-loss tablet can take the place of a good diet and consistent exercise. 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. But do any of these weight-loss supplements actually work? It’s estimated that over one-third of adults in the US have tried a diet supplement at some point and one in ten have tried a weight-loss supplement in the past year¹. 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? Her approach to healthy eating focuses on what to eat more of for better health versus what to restrict or eliminate in the diet. Working alongside a healthcare professional can reduce the risk of weight regain after coming off of Plenity and ensure you achieve the best results possible with the least side effects. According to the literature, zinc supplement is safe at a dose of 30 mg/day 31, 32.Compared to the placebo group, those receiving the raspberry ketone supplement lost significantly more weight and fat mass.BMI, a ratio of your height versus weight, was also decreased by 2.1 kg/m2 in the GLOW study Plenity group versus 1.5 kg/m2 in the placebo group.Green tea has many known health benefits, including lowering the risk of chronic illnesses such as heart disease, diabetes, and certain types of cancer.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 ."The focus for achieving a healthy weight should include a healthy balanced diet, joyful movement, and reducing exposure to toxins and endocrine disruptors," Kenney says.Recent studies have demonstrated similar results with improved metabolic parameters without statistically significant weight reduction. 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. The present study was designed to determine whether zinc supplementation would increase the effects of restricted calorie diet (RCD) on obesity. Sticking to clean foods and a healthy lifestyle should be at the core of your weight loss, but a weight loss supplement can give you an added boost. While both green coffee bean extract and green tea extract are strong candidates, green tea extract comes out on top thanks to its widely-studied safety profile and its long-term health benefits. Properly prepared, elderberries can be a safe and healthy part of a balanced diet — just steer clear of supplements For all of these reasons and the lack of proven health benefits, it’s best to avoid herbal weight loss supplements or to talk to your healthcare provider about other options. A Nutrition Journal study found that diets rich in both calcium and vitamin D can significantly decrease the amount of fat the body absorbs and stores. However, as an antioxidant, long-term and high dose vitamin C consumption may provide some benefits to the overall health. A nutritional-balanced diet is especially important for obese individuals, to maintain health and support pharmacotherapies and other lifestyle modification strategies. In pre-clinical studies, β-carotene's cleavage product, β-apo-14′-carotenal inhibited adipogenesis through suppressing PPARα, PPARγ and RXR-α activation. Β-carotene exhibited anti-inflammatory effects in adipocytes by limiting TNF-α-induced ROS production as well as alterations in the expression of genes related to insulin sensitivity, including adiponectin, adipocyte lipid-binding protein, glucose transporter-4, PPARγ2 and adiponectin protein(73). Obese individuals who have significantly lower circulating carotenoids than healthy subjects may, therefore, be exposed to a higher risk of inflammation. Although vitamin D may have some anti-inflammatory effects that improve AT functions, such evidence, together with evidences of its effects on body weight reduction and adipogenesis, are neither clear nor convincing. However, if the mechanisms that cause serum vitamin D reduction in obesity are as reported in the literature, any means of reducing body weight would increase serum vitamin D. The study group that received vitamin D supplementation has significant elevation in serum vitamin D concentration (35 ng/ml), suggesting that intake of 2000 IU once daily for 12 months is sufficient to increase serum vitamin D in obese patients. Another meta-analysis of randomized studies on the effect of 3 g for 12 weeks and 3.99 g for 8 weeks konjac glucomannan supplementation on BW also reported GI-related symptoms in two of the six studies that assessed adverse events . Glucomannan is a non-digestible carbohydrate that has been approved for labeling as a dietary fiber by the FDA based on its ability to attenuate cholesterol levels . Taken together, although choline is involved in fat metabolism, its effect following supplementation on lipid profile in humans is equivocal. 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.“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.And when you put the best of the best together in one simple fruit salad, you’ve got yourself a solid defense against health-harming flab.It is a common ingredient in weight loss products and is mostly used as a laxative for constipation.In conclusion, weight loss supplements can be helpful when chosen carefully.Usually, you can notice changes in body weight and composition in a few weeks to a few months.This article isn’t about promoting unhealthy or extreme measures towards weight loss.This tart, tangy tea — harvested from hibiscus leaves — offers catechins like EGCG and has been shown to help lower blood pressure and cholesterol, Retelny says.The fruit speeds up your gut’s fermentation process, leading to an even greater reduction in inflammation and weight.“Increasing your protein intake can help you feel fuller for longer, reducing overall calorie intake. This may be explained by pre-clinical and clinical studies, which indicated that carotenoids and carotenoids derivatives prevented abdominal adiposity, and have anti-inflammatory and antioxidant effects. Research to understand the effects of vitamin A on obesity has been done extensively on its precursor, carotenoids. Studies of the effects of vitamin D on lipid profiles of obese patients are available but have reported conflicting results – a placebo-controlled RCT showed that vitamin D supplement has no effect on patients’ plasma triglyceride, HDL-C and total cholesterol levels(49). In vitro studies using mouse cell lines showed that vitamin D inhibited adipogenesis by down-regulating CCAAT enhancer binding proteins (C/EBP) and PPARγ, and inhibited lipid accumulation by suppressing the expression of sterol regulatory element binding protein 1c (SREBP1c) and LPL. The thing is, those concoctions could make things worse instead of better. Crunchy, filling (thanks to their high water and fiber content), and packed with nutrients, apples are one of the best weight-loss fruits around. This type of omega-3 down-regulates fat genes in the stomach, preventing fat cells from growing larger and keeping you on track toward your trim-down goal. Low-cost, protein-rich tuna makes for a tasty cracker addition and is a solid source of docosahexaenoic acid. To keep excess pounds at bay, be sure to buy varieties free of health-harming hydrogenated oils and added sugar. Eating solid food may cause excess weight to return if you don't make smart food choices. This indirectly helps with fat loss because your energy expenditure shouldn’t diminish, which can happen when energy levels are reduced. By having BCAAs, your recovery will also improve during your fat-loss phase, which in turn should enhance performance. From an aesthetic perspective, by retaining more muscle tissue, you’re going to look much better when you’ve dieted down as well. Along with these key benefits, greens powders help improve digestion, which reduces bloating within the gut. Some studies have shown that vitamin D supplementation can aid weight loss in adults and children. When combined with a healthy diet and exercise plan, Plenity has the potential to complement your weight loss results. In addition, almost 6 out of 10 people taking Plenity lost at least 5 percent of their body weight throughout the study, considered clinically meaningful weight loss. Makers of protein shakes may say that their products help lower body fat or promote weight loss. Weight loss effects may be due to increased satiety and decreased food intake. Data were pooled using the random-effects method and were expressed as weighted mean difference (WMD) and 95% confidence intervals (CI). For most people supplements provide modest additional benefit but are not a substitute for calorie reduction, physical activity, and resistance training. But if the FDA learns that a supplement is unsafe, the FDA can issue warnings or ask that it be taken off the market. While you won’t necessarily absorb all of it, low levels of vitamin B12 can significantly impact energy levels, leading to feelings of tiredness and weakness. MegaFoods Gummy B12 for Energy provides you with 1000% of your daily value for this essential vitamin. TAHA’s Protein Blend contains 25 grams of protein per scoop, ensuring you meet your protein goals. The future of weight loss supplements is moving towards natural ingredients that have science to support them. The world of weight loss supplements is always changing. It is important to know that weight loss supplements have limits. Misunderstandings about weight loss supplements often come from wanting quick results and having unrealistic hopes. High in nutrients and soluble fiber, chickpeas are a prime weight-loss weapon, increasing feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin. The fruit speeds up your gut’s fermentation process, leading to an even greater reduction in inflammation and weight. To enhance the effects, try pairing your chocolate (at least 70% cacao) with some apple slices. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. Over six months she lost a modest but meaningful amount of weight and maintained more strength than she feared because resistance training protected lean mass. A mid‑40s woman with a decade of slow weight gain decided to be practical. Used this way, the supplement nudges the overall program. Prefer whole foods and higher protein to help preserve lean mass. Short trials can show initial weight changes that do not last; long‑term durability beyond 12 months is often unproven. Therefore, vitamin D may not be the first line vitamin supplementation for obesity treatment. There is a lack of evidence that supports any beneficial effects of vitamin C supplementation on glucose and lipid metabolism, and suppression of inflammation in obese patients. In human studies, carotenoids were reported to improve weight, body composition and HDL-C in obese subjects. A recent meta-analysis(65) reported that carotenoids supplementation in overweight and obese individuals might contribute to the reduction in body weight, BMI, waist circumference and total cholesterol while increasing HDL-C. Types of weight loss supplements Eating a balanced diet and getting regular exercise are key parts of successful weight management over time. Also, how people respond to supplements can be very different. Some supplements may help, but many do not have strong scientific proof to back their claims. Remember, people can react differently to these 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 . 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 . For the most part, products marketed for weight management provide EGCG at an amount at or below the proposed EGCG UL for adults when used according to the manufacturers’ instructions. Current evidence suggests that GTE may be beneficial for weight management, glucose regulation, and reducing TC and LDL-C as well as BP in people who are overweight or obese. Additionally, the positive effect on TC, LDL-C, and TG was noted in the meta-analysis with patients with NAFLD, as well as decreases in the enzymes ALT and AST, which are indicative of liver health . If your weight loss journey includes increased physical activity, it’s important to be mindful of your bone and cardiovascular health.” (28)Regular weight and waist measurements every 4 to 6 weeks can help evaluate effectiveness.Low vitamin C status was the independent risk factor for obesity and lipid metabolic dysfunction(19).Consumption of green tea as a beverage is generally considered safe in moderate amounts, and the extract appears to be well-tolerated when used for prolonged periods.Despite promising mechanistic data, evidence that these supplements are safe and effective is lacking, limiting their clinical usefulness.She rates Lifeforce Vitamin D+K a 4.75 out of 5, noting that these two vitamins work together to enhance bone health, brain health, and potentially influence body weight.A randomized, double-blind, placebo-controlled clinical trial reported that green tea extract reduces body weight without side effects on more than 100 women .Broadly, weight loss generating compounds can be divided into products that boost your metabolism (like thermogenics and fat burners), and appetite suppressants. Ginger accelerates gastric emptying, which helps diminish that “food baby” look more rapidly than other foods, and it also blocks several genes and enzymes in the body that promote bloat-causing inflammation. Pair this mighty fruit with spinach, a low-cal veggie that boosts satiety and aids post-pump recovery, to create a fat-frying smoothie in just seconds. Slightly green bananas are rich in something called resistant starch. Just make sure you’re choosing a pot with more protein than sugar. In vitro studies showed that thiamine supplementation inhibited lipid peroxidation(39), and limited hyperglycaemia-induced von Willebrand factor secretion from bovine aortic endothelial cells thereby endothelial cell dysfunction(40). In vitro and in vivo animal studies showed that vitamin C increased the production of lipoxin A4, an anti-inflammatory and antioxidant(32). This is due partly to the fact that vitamin C does not accumulate in the body and the excess is eliminated immediately through urine(24). The authors, therefore, concluded that vitamin C supplement provided more benefit to individuals with higher baseline levels of total cholesterol and triglyceride(23). However, participants in those RCTs were not obese but were either healthy, elderly, diabetic or have hyperlipidaemia. Once you have made the decision to lose weight, it’s a good idea to understand your current situation – what are your eating and exercise habits? If you are overweight, over 40 years of age or haven't exercised regularly for a long time, check with your doctor before you start any physical activity. If you have been on crash diets for several years or finding it difficult, seek help from a dietitian. Orlistat causes your body to take in less fat from food. Taking these medicines for a year can mean a loss of total body weight of 3% to 18% more than that lost with lifestyle changes alone. Weight-loss medicine and lifestyle changes lead to greater weight loss than lifestyle changes alone. Then your healthcare professional talks with you about the pros and cons of prescription weight-loss drugs. Read on to learn which supplements are truly worth the investment, which aren't, and why. It’s the little (and consistent) things that add up to success — whether it’s through supplements, stress management, or movement. Lose up to 15% of your bodyweight with expert medical guidance for safe, effective, and long-term results. Achieve your weight loss goals with Semaglutide—a powerful GLP-1 medication that reduces hunger and helps regulate blood sugar. Lose up to 20% of your bodyweight supported by personalized medical care for safe, effective, and sustainable results. Achieve your weight loss goals with Tirzepatide—a dual-action medication that curbs appetite and regulates blood sugar. Some supplements are okay for most people, but there's no promise that any supplement is completely safe. Usually, you can notice changes in body weight and composition in a few weeks to a few months. B vitamins help the body obtain energy from food and support a healthy metabolism. Although fish oil supplementation has not been shown to aid weight loss generally, it has been found to decrease abdominal fat. Melissa Mitri is a registered dietitian-nutritionist, weight loss specialist, and expert health writer with over 18 years of experience in the health and wellness industry. Weight loss supplements can also be costly, and some may interact with medications or other supplements, potentially leading to adverse effects.People taking green tea extract or stimulant-based supplements should periodically check blood pressure and liver function as advised by a healthcare provider.Selvin et al. suggested that a 1 kg weight loss through changes in diet and lifestyle will lead to a 0.13 mg/L reduction in serum CRP level.Instead of relying on supplements, focus on creating healthy habits.Specific to the U.S., examination of the 2001–2010 NHANES data showed an average daily intake of 186 mg (90th percentile, 436 mg/day) by adults from foods and beverages, including energy drinks .The data for human weight loss have been mixed, generally showing a modest effect.These all represented observational studies, and therefore, no causal relationship can be established from these data. There are, however, some supplements that can aid you on your weight-loss journey. Supplements should never replace a healthy balanced diet, but rather enhance your diet to fill in any gaps. Some of the supplements advertised have not been extensively studied, so we may not be aware of all of the possible side effects and drug interactions. There are many potential problems with taking weight-loss supplements. There are so many weight-loss supplements available that it’s almost impossible to evaluate all of them. Here’s what scientists know — and don’t know — about the effect of tea on body weight. But practicing healthy lifestyle habits may help limit weight gain. That amount of weight loss can lower blood pressure, blood sugar levels and levels of fats in the blood called triglycerides. Robust, randomized, placebo-controlled studies to provide clear-cut scientific evidence of their efficacy and potential side effects in clinical practice are still lacking. Ranking the best natural weight loss supplements of 2023 Omega-3 fatty acids are important fats that can help with your health in many ways. Fiber is also good for healthy digestion and overall health. Fiber supplements work by soaking up water in your digestive system. “There’s no one right supplement for weight loss — since people go about losing weight in different ways, a variety of supplements can help folks lose the last few stubborn pounds,” adds Bourgeois. “While dietary supplements can support your efforts, nothing takes the place of a well-balanced diet, regular physical activity, and adequate sleep.” It may take some trial and error, but implementing weight loss supplements along with the best weight loss programs may help speed up the process. The provider suggested adding green tea extract to her daily routine. Real-life experiences show us the ups and downs of using weight loss supplements. It is important to remember that weight loss supplements are not magic pills. Then, supplements can help you reach your weight loss goals. Keep in mind that supplements should help boost your healthy habits, not take their place. Glucomannan is a water-soluble polysaccharide dietary fiber that is easily extracted in large amounts from softwoods, tubers, plant bulbs and roots.According to researchers, these effects were in large part thanks to EGCG.If your beverages are typically high-calorie, swapping in tea may lead to weight loss.CNS stimulant medications and monoamine oxidase inhibitors can increase the hypertensive and cardio-stimulatory effects of bitter orange, and concurrent use should be avoided.For personalized advice, talk to your health care provider.The FDA's ban doesn't apply to traditional Chinese herbal remedies or to products such as herbal teas.Start your weight loss journey with good decisions and commitment.Fiber naturally adds volume, making your hunger hormones signal that you’re full, reducing your intake naturally. If you’re struggling to lose weight, talk to your healthcare provider Animal studies have found that raspberry ketone down-regulates key genes responsible for adipogenesis while up-regulating genes that regulate fatty acid oxidation. Psyllium is less readily fermented and does not cause as much flatulence and abdominal distension as other fiber supplements. Recent studies have demonstrated similar results with improved metabolic parameters without statistically significant weight reduction. Whey protein is one of the best-supported supplements for weight management. Different types of weight loss supplements act through various mechanisms, such as promoting fullness, enhancing thermogenesis, improving gut balance, or preserving muscle mass. Scientific evidence shows that supplements can help with weight management, but their effects are generally modest. Although weight loss supplements can help support metabolism and appetite control, they are not suitable for everyone. These supplements have shown evidence of helping reduce body fat, waist circumference, and appetite when combined with proper nutrition and exercise. The 8 Best Supplements for Weight Loss of 2026 Increasing your protein intake during calorie restriction can help you lose fat and maintain muscle mass. Berberine is found in plants and studies found people who took it saw decreases in body weight and BMI. Green tea extract stimulates thermogenesis, which signals to your body to rev up heat and start burning calories. Another meta-analysis of 17 studies showed that green tea/GTE significantly reduced FBG and HbA1c, especially at ≥457 mg/day, regardless of supplementation duration . Caffeine and green tea extract (GTE) are commonly used supplements with purported thermogenic properties. In one study, adults who were overweight or obese who took a hibiscus extract for 12 weeks had reduced body weight, body mass index, body fat, and hip-to-waist ratio, compared with a control group. The fat-burning effects of oolong tea may lead directly to weight loss by aiding lipid metabolism, some researchers theorize. Another study found that men without obesity who drank oolong tea at breakfast and lunch saw a 20 percent boost in postmeal fat burn after 14 days. Are you aiming for modest changes, preserving muscle, or larger clinical weight loss? Many people combine diet supplements and prescription GLP-1 therapies. What was the average weight loss and how much came from fat vs lean tissue? Human trials that add soluble fiber to calorie-controlled diets show modest weight loss and reduced snacking. For example, the Motus trials report 10.4% average weight loss over six months in humans with a favorable body-composition profile. We like Beanitos Black Bean Chips because they pack in more protein and fiber than a “regular” crisp. Drizzle this fiery condiment over eggs, and fat will sizzle. Not only will they hydrate you, but they also boost your weight-loss efforts thanks to their H2O content and low calorie count. Some studies say that EGCG might help the body use fat for energy, which could help with weight loss. This guide from Healthon will cover the health benefits of different weight loss supplements. 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. “Creatine can be a beneficial supplement for improving body composition. Kidney damage has also been reported from the use of chromium picolinate supplements.” “Increasing your protein intake can help you feel fuller for longer, reducing overall calorie intake. This supplement flew under the radar for a long time, but it’s now been dubbed “nature’s Ozempic.” And while experts agree that berberine isn’t a magic weight-loss pill, they do say there are some benefits that it can provide. This information can help you on your path to lasting weight loss. Sometimes, people talk about using supplements too. Supplements like probiotics, protein powders, and multivitamins can help give you the energy and focus to power through a slight calorie deficit and workout regimen. (7, 8, 9, 10) Some of the potential side effects are nausea, diarrhea, insomnia and anxiety. It may also increase norepinephrine, a fat-burning hormone. We love it because it contains a range of powerful ingredients intended to help you burn fat, stop fat production, boost your energy, improve your mood, and suppress your appetite. Worth the daily routine for any man wanting to melt more fat. Plus, I love that you get 6 grams of BCAAs to support muscle growth to help with lean body composition.” Overall, she scores its formulation a 4.5 out of 5. It also contains 6 grams of BCAAs, which studies show can promote muscle growth and assist with post-exercise recovery. XWERKS Grow provides up to 25 grams of protein per serving, which can help boost metabolism and reduce the likelihood of overeating. This formula is 100 percent New Zealand Grass-Fed Whey Protein Isolate with 25 grams of protein per serving. If you’d rather not gulp down so many capsules each night, check out Transparent Labs Multivitamin (four capsules) or Nutricost Multivitamin (two capsules). Also, you should know that the FDA has cracked down on some weight loss supplements that had prescription drugs in them that weren't noted on the label. Most dietary supplement products marketed for weight management that include these ingredients have levels within the amounts identified as generally safe in these reports. 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. Eight of the 10 studies using supplements reported adverse events, with six indicating no adverse events during the study . The majority of supplements providing caffeine are within the recommended amount of ≤400 mg caffeine/day. Of the three with only caffeine, one study in normal weight and one in overweight/obese subjects reported modest weight loss, whereas another in overweight/obese subjects did not. However, all but three of the 13 included studies provided caffeine with other substances with potential weight loss properties. Responses are variable and likely depend on individual sensitivity to caffeine, the existence of co-morbidities, and intake of concomitant medications or supplements . Medical Professionals “Presently, I’ve had limited individuals take this weight loss pill; however, I’ve encouraged fiber supplements similar to Plenity’s appetite-reducing action. When it comes to losing weight, a healthy diet and exercise plan is the holy grail. As long as you're eating a healthy diet, you likely don't need to add extra protein through protein shakes or other sources. Their weight-loss effects were discovered as secondary outcomes of clinical trials designed to evaluate the effects of β-glucans on health conditions like insulin resistance, high blood pressure and dyslipidemia 14, 15. The Office of Dietary Supplements (ODS) at the National Institutes of Health (NIH) has strengthened and enhanced understanding and knowledge of dietary supplements through the evaluation of scientific information, supporting scientific research and public education . 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. Indeed, several solutions have been proposed, such as following a healthy lifestyle, following eating plans for weight loss, and exercising. 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. Serious adverse events from supplements with these ingredients are rare and typically involve unusually high intakes. One review of animal and human studies, for instance, suggests that hibiscus extract shows promise in the treatment of high blood pressure and high cholesterol, though the authors more research is needed before recommendations can be made. Several studies show green tea extract helps people lose weight, targeting belly fat. Ultimately, healthy and sustainable weight loss is adds up to way more than just your vitamin and supplement intake. A study published in 2017 examined 64 obese women randomized to receive 400 mg of green coffee extract per day for 8 weeks and found significant reductions in body weight, body mass, and fat mass. Due to the increase in the prevalence of obesity, the consumption of dietary supplements promoting weight loss has increased in the last few years. Almost 33.9% of adults attempting weight loss, largely young adults, women, and lower socioeconomic groups, use dietary supplements 7, 10. L-Carnitine is naturally produced in your body anyway, but a review of 37 studies showed supplements significantly reduced fat mass and body weight. His story shows how using supplements like protein powder, along with exercising and eating a balanced diet, can help create a healthier body. A recent study found that the antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. The citrus peels add d-limonene, a powerful antioxidant that stimulates liver enzymes, helping to rid the body of toxins and flush fat from your system. Use a dollop of Greek yogurt in place of sour cream for the combo’s fat-frying effects. Then, add some lemon to your tea to boost your Vitamin C intake. Protein-rich foods like poultry not only boost satiety, but also help people burn fat meals, according to a study by the Journal of the American College of Nutrition. They can help you find the best options and make sure there are no problems with your medications or health conditions. Your health matters most—make smart choices to protect it. It's important to value your safety instead of chasing fast results. By being careful, doing your research, and consulting your health care provider, you can make better choices. When you evaluate how well a supplement works, focus on scientific proof rather than marketing hype. This clinical trial was registered at clinicaltrials.gov at the U.S. Written informed consent was obtained from all subjects before initiating the study. In order to detect a difference of 4.5 kg/m2 in the BMI and with respect to a pooled standard deviation of 26.21 kg/m2, obtaining from the study by Payahoo et al. , the sample size was calculated 20 subjects for each group. This double-blind randomized clinical trial was conducted from December 2015 to April 2016. Included in this study is a systematic review of the literature of purported dietary supplements and alternative therapies for weight loss. In a double-blind placebo-controlled study, Schteingart administered a 1200 kcal diet and 75 mg/day PPA to 101 overweight subjects for 6 to 20 weeks and reported greater weight loss (2.59 kg) in the PPA-supplemented group than in the placebo group, without untoward side effects . Chromium has been shown to reduce body weight while maintaining lean mass, thus it is favored by manufacturers of dietary supplements for weight loss . However, supplements may compliment a weight loss plan when combined with a healthy diet, regular exercise, and plenty of sleep. According to the National Institutes of Health, many common ingredients in weight loss dietary supplements can lead to adverse effects, some of which can be serious. Trials find modest weight benefits and improvements in markers like insulin sensitivity or triglycerides. ALA is an antioxidant tested for weight and metabolic syndrome components. Mechanisms that are plausible include improved insulin signaling, modest shifts in gut microbiota, and effects on cellular energy pathways. Berberine is a plant alkaloid studied for metabolic benefits beyond weight, including improvements in fasting glucose and lipid profiles. Weight loss and absence of side effects were reported for both ingredients by meta-analysis. This amount depends on your weight and overall health. The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This can happen if you drink protein shakes along with your usual diet and you're not eating less calories or exercising. Since protein has calories, consuming too much can make it harder to lose weight. Michael Chichak, MD, medical director at MEDvidi, added in our interview that berberine also stimulates an enzyme called AMPK (adenosine monophosphate-activated protein kinase), which helps regulate metabolism. Safe dosage for ALA is up to 1200 mg/day. Weighted Mean Difference (WMD) was pooled using a random-effects model.