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. However, excess B vitamin levels may lead to weight gain¹⁰, so make sure that you stick to recommended daily allowances if you do decide to supplement with B-group vitamins. This underrated supplement plays an important role in the performance of a female athlete. Follow this eight-week program for maximal fat loss This natural occuring phytochemical has a wide range of health boosting possibilities such as reducing the chances of heart disease, cancer, and high cholesterol. Clinical studies evaluating the effects of spirulina consumption on weight reduction are limited. In murine models, spirulina extracts administration showed anti-obesity and lipids-lowering effects 128,129, mediated by different mechanisms, such as adipogenesis suppression, browning of white adipose tissue , and modification in brain and liver genes expression . Hence, safe food supplements that may decrease appetite can find a role in the treatment of weight excess. (22) “Carnitine helps preserve muscle glycogen and promotes fat oxidation, supporting your efforts in the gym so you work towards building fat-free mass,” she explains. Acetyl l-carnitine moves fatty acids into the mitochondria, the powerhouse of the cells, where they are converted into energy. “It’s drinkable and I can finish the whole serving but I can still tell it’s a greens powder. “The powder tastes like green apple but has an earthy aftertaste,” they said, scoring the taste a 4 out of 5. If proprietary blends give you pause, check out the Legion and Transparent Labs offerings on our list of the best greens powders. This combination might provide a modest lift in fat burning and exercise performance. Green tea extract is known for its catechins—particularly EGCG—that may help increase metabolism. Each ingredient can support weight management in different ways, such as boosting metabolism or curbing appetite. Based on the evidence, RSV can lead to health benefits modulating gut microbiota. Piceatannol, derived from the CYP450 metabolism of RSV, shows similar effects on gut microbiota to those described above in mouse models . Other variations in the gut microbiota have been observed following RSV and the supplementation of some of its active metabolites, such as a reduction in Lactococcus, Clostridium, Oscillibacter, Hydrogenoanaerobacterium spp. Most caffeine intake is from beverage sources, including brewed coffee (56–100 mg caffeine/100 mL), instant coffee and tea (20–73 mg caffeine/100 mL), and cola soft drinks (9–19 mg caffeine/100 mL) . Discussion of individual clinical trial evidence is included when more recent studies were available and/or no authoritative sources were found. Specifically, the form of delivery (supplement vs. food) and intake level (e.g., testing in the range of a typical product) are important to consider when translating science for decision-making . Here, we’ll compare the claims of some popular supplements to the evidence — or the lack of it. Sure, some herbs and supplements may help you lose a pound or two in the short term. You might have heard of some of these, like fenugreek, green tea, and yerba mate. Cola (or kola) nut (see section on caffeine above) Green tea extract, packed with catechins (especially epigallocatechin gallate (EGCG)), is known for its ability to boost fat burning and increase metabolism. Research has shown that certain probiotic strains, such as Lactobacillus gasseri, can help reduce belly fat and improve digestive health. It’s not all about counting calories—sometimes, the key to weight loss is in your gut. There are plenty of claims that the pigment can improve acne, promote weight loss and more — but the research is lacking Dr. Tumah emphasizes that it’s vital to talk with a healthcare provider before starting berberine or any other supplement. If you want to get more sophisticated you can opt for a natural weight loss supplement like forskolin, which uses a different mechanism to stimulate your satiety (the opposite of appetite). 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). If you are aiming to lose weight, but having a hard time meeting your goals, a natural weight loss supplement might be just what you need for that extra boost. Instead, it helps upregulate cellular mechanisms that burn fat, helping you drop pounds without the negative side effects of caffeine and other stimulants. 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. Whey, casein, or plant-based protein powders can all fit a person’s unique dietary needs. Some research suggests it may help lower cholesterol and support weight management. This compound could promote healthier blood sugar levels by improving insulin sensitivity and reducing glucose production in the liver. Factors like diet, existing gut health, and probiotic strain specificity all play a significant role. A number of clinical trials have revealed the beneficial effects of catechins (270 to 1200 mg/day), e.g., reduced body weight, lowered serum leptin levels, and reduced absorption of fatty acid.Schiller et al. evaluated the use of rapidly soluble chitosan in weight loss and reducing body fat in 59 participants with an average BMI of 32 kg/m2 consuming a high fat diet.By integrating physiotherapy into your weight loss strategy, you can improve your results while focusing on overall health and well-being, rather than just the number on the scale.The two vitamins work synergistically to improve bone and heart health.However, when carnosine supplements enter the stomach, the protein is quickly broken down into amino acids, histidine, and beta-alanine.Capsaicinoids have been shown to increase EE, although subsequent effects on weight loss are modest.When 18 separate studies were reviewed, the average weight loss for subjects taking CLA amounted to 0.2 pounds weekly over a six-month period. They typically contain vitamins, minerals, herbs, amino acids, enzymes, or other extracts, and are available in various forms, including tablets, capsules, powders, and liquids. Breakfast is the most important meal of the day so you better make it a good one! I mean, it's pretty hard to believe that putting more calories, fats, and carbs... When you see the words "fat burning foods," are you a bit skeptical? All of these add-ons work better when the body is getting the right foods, and is getting daily exercise, even if it’s just a 30 minute walk. Weight loss can be challenging, especially with a slow metabolism, persistent cravings, and stubborn fat. Even nutritional products can be dangerous if they contain high doses of vitamins, minerals and other nutrients which could lead to toxicity. Simple 5 min quizzes to assess your health Most people think of bodybuilders when they hear the term whey protein. Most people have experienced acute fatigue... Conjugated linoleic acid (CLA) While some studies have reported positive outcomes, others have shown minimal to no significant weight loss benefits when compared to a placebo. Plus, it contains svetol, a green tea extract, known for boosting thermogenesis, which, when revved up, may also assist with weight loss. However, supplements may compliment a weight loss plan when combined with a healthy diet, regular exercise, and plenty of sleep. 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. 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. The safety evidence for each ingredient is reviewed, and the status of the clinical evidence on the weight management and relevant clinical health benefits are summarized. Green coffee bean extract (GCBE) and capsaicinoids and capsinoids are newer to the market and becoming popular for weight management support. Calorie restriction and increased physical activity are the cornerstones of traditional weight management programs, but often do not lead to significant, sustained weight loss alone 6,7. However, successful weight management, which includes not only weight loss but also weight loss maintenance (i.e., limiting weight regain), is challenging . Take control of your fitness journey today—find the best weight loss supplement now!The authors of a 2011 review of yohimbe concluded that no conclusive evidence indicates that yohimbe affects body weight or body mass .This advice is similar to that for other fibers, which can cause untoward GI side effects, particularly if large amounts are consumed without a stepped-up dosing regimen to allow for acclimation.Research suggests that capsaicin can increase thermogenesis, the process by which the body generates heat and burns calories, thereby potentially aiding weight loss efforts.Achieving this level of activity not only aids in weight loss but also improves cardiovascular health and psychological well-being.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.Research shows that capsaicin regulates lipid metabolism by stimulating fat breakdown and inhibiting fat synthesis.While natural supplements can be beneficial, they can also cause side effects and interact with medications. The availability and visibility of healthy food options can encourage better choices, while food marketing and social norms can promote unhealthy eating patterns. Understanding this bias can help individuals develop strategies to mitigate its effects, such as meal planning and mindful eating practices. A healthcare provider can assist in identifying safe and effective options based on individual health needs and goals. Many products on the market make bold claims without substantial scientific support, leading to disappointment and frustration. Fiber promotes feelings of fullness, reduces overall calorie intake, and supports healthy digestion. Green tea extract stands out among natural supplements for weight loss through its unique combination of catechins and caffeine. Proven weight loss supplements like psyllium showed impressive results, with participants losing up to 3.70 kg compared to placebo groups. Despite a number of citations evaluating dietary supplements and alternative therapies for weight-loss, this review does not support strong, high-quality evidence of efficacy for any of products. This prompts a search for easily available non-prescription dietary supplements or alternative therapies to satisfy consumer and clinician’s desire for effective, low-risk, and low-cost options for achieving weight loss (15–19). A systematic review evaluated the efficacy of dietary supplements and alternative therapies for weight loss aged ≥18 years. As with any supplement, moderation is crucial, as excessive intake can lead to negative health outcomes. Individuals who incorporate caffeine into their diet must be mindful of potential side effects, including increased heart rate and anxiety, particularly in large doses. The National Institutes of Health indicates that caffeine may help people lose a little weight or gain less weight over time. The appeal of these supplements lies in their simplicity; the prospect of shedding pounds without drastically altering one’s lifestyle is tempting. 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. For example, in the U.S., the average choline intake of men and women is 421 mg/day and 279 mg/day, respectively . Similarly, the EFSA set the recommended AI for choline at 400–550 mg/day for all adults and adolescents 14 years old and above, 375 for adolescents 9–13 years old, and 150–250 mg/day for infants and young children . 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. Losing weight can be easy if you are young and pretty fit.So the great news is that fruits and vegetables can give weight loss a real boost.The supplementation of betaine, which is a metabolite of choline produced in the human body, at 1.5, 3, and 6 g/day for 6 weeks, significantly increased TC, LDL-C, and TG compared to placebo .Older adults who are having trouble losing weight.Overall, consuming capsaicinoids significantly reduced energy intake by a mean of 74 kcal per meal; body weight was not assessed, so the impact of this calorie reduction on weight loss cannot be quantified.Some hormones (e.g., leptin, insulin, adiponectin, and ghrelin) are involved in the etiopathogenesis of obesity.Adults should not consume more than 350 mg per day of magnesium in a supplement, according to the NIH.The proven ways to lose weight are eating healthful foods, cutting calories, and being physically active.According to the FDA, supplements may interact with medications, have negative effects on your health if you have an underlying medical condition, or may simply not be a fit for you. A NDI 75-day premarket notification for dihydrocapsiate marketed as a dietary ingredient (i.e., supplement) with a maximum daily intake of 15 mg is on file with the FDA . 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 . Natural weight loss supplements are products derived from botanical, plant-based, or natural food sources designed to assist in managing weight. Choosing natural weight loss supplements can be one step toward a healthier lifestyle. In the battle between green tea extract and caffeine, green tea may have fewer jittery effects due to lower stimulant content. Taking dietary supplements with vitamin D may improve weight-loss efforts, particularly in individuals with deficiencies. You might have seen bold claims about boosting metabolism, increasing energy expenditure, or curbing appetite, but how effective are these products, and are they safe for you? Reach your goals and continue to set new ones for a happier, healthier you! Ashley is a health and wellness writer more than a decade of experience in both breaking news and long-form storytelling. If you can’t get enough vitamins from food alone, you may need to take a supplement. However, relying solely on supplements without maintaining a balanced diet and consistent exercise routine will not lead to long-term success. For example, some supplements may slightly boost energy expenditure, helping you maximize your workout sessions. Successful weight loss relies on a balanced diet, regular exercise, and lifestyle changes. Consulting with your healthcare provider ensures that any supplement you consider is safe and suitable for your health needs. Hormonal changes, a slower metabolism, and age-related health issues can make losing weight more difficult. Plant stanols and sterols have been proved capable of blocking the absorption of intestinal fatty acid and reducing body weight gain in animal tests . A recent study evaluating the effects of ferulic acid administration on lipid metabolism of mice has found that it could suppress the weight gain due to inhibition of fatty acid biosynthesis . Owing to the wide array of natural products that have potential anti-obesity effects, it is difficult to elaborate on all of them in one study. Anti-obesity products derived from green tea (Camellia sinensis) leaves are also popular in functional food market. Some other materials, e.g., probiotic and calcium supplements, have also been proven to confer anti-obesity effects. Health experts agree that making lifestyle changes—including following a healthy dietary pattern, reducing caloric intake, and engaging in physical activity—is the basis for achieving long-term weight loss 4-7. “Stable blood sugar levels are important for weight loss as it allows your body to more efficiently utilize fat for energy between meals,” she notes. High-fiber diets have long been linked to weight loss, and some experts say that fiber supplements could have similar benefits. According to Keithley et al., glucomannan administration at doses of 2–4 g per day resulted in significant weight loss in overweight and obese individuals . Therefore, the use of psyllium supplementation for inducing weight loss cannot be recommended at the moment. Alongside the well-established anti-diabetic and lipid-lowering properties, preclinical studies also suggest that glucans may exert anti-obesity effects by activating the gut-hypothalamic (Peptide YY- Neuropetide Y) axis, therefore increasing satiety in diet-induced obese mice . Natural alternatives to weight loss pills, including herbs, vitamins, and other natural ingredients, offer a promising avenue for those seeking to lose weight sustainably and healthily.Consumption of some green tea extracts—primarily ethanolic extracts of green tea—has also been linked to liver damage in at least 50 case reports since 2006 43,172.For example, a single dose of 900 mg bitter orange standardized to 6% (54 mg) synephrine significantly increased heart rate as well as systolic and diastolic blood pressure for up to 5 hours compared to placebo in 15 healthy men and women .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.Also, for some, caffeine can cause anxiety, nausea, diarrhea, and insomnia.“They are involved in immune support, energy production, skin health, and many other vital processes,” says Alyssa Simpson, RDN, a digestive health dietitian in Phoenix.“A multivitamin can support weight management efforts in more ways than one, and Onnit Total Human has pretty much everything you need in one place,” explains Chelsea Rae Bourgeois, MS, RDN, LD. Was employed by Biofortis Research during the conduct of this study, and D.J.L. was employed by Biofortis Research as a consultant. Of these components, GTE has the most plentiful and consistent clinical evidence for weight management benefits. Null results were reported for SBP and DBP in two meta-analyses of studies in normotensive participants 159,160. “There are so many gimmicky, magic-bullet fixes out there that say, ‘Take this, you’ll lose weight,’” Willis says. Cautionary Tales of Today's Biggest Scams Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Considering these factors, it’s incredibly important to work with a functional medicine provider or health coach. Willis says caffeine and other fat-burning supplements need to be accompanied by changes to diet and lifestyle.Your gut health plays a bigger role in weight management than you might think.The Stabiliser brings together Berberine, White Mulberry Leaf extract (Reducose®), and Chromium Picolinate in a powerful, synergistic formula.There are many possible side effects, and they vary by the type of suppressant.Nevertheless, several studies reported no significant body weight loss after Cr supplementation compared to placebo or even reported significant weight gain.Three separate studies found subjects taking green coffee bean extract lost an average of 5.4 pounds more than those who took the placebo.Some studies indicate a modest weight loss benefit, while others find no significant effect.Numerous studies have taken into consideration the role of L-Carnitine in the elevation of endogenous levels of trimethylamine-N-oxide (TMAO), a factor correlated with a significant increase in cardiovascular risk. 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) . Forskolin is purported to promote weight loss by enhancing lipolysis and reducing appetite 103,104, possibly by stimulating cyclic adenosine monophosphate (cAMP) production. Vitamins and Supplements for Weight Loss However, it is crucial to remember that supplements are not magic pills; they should work in conjunction with proper nutrition and physical activity for optimal results. This ingredient can be easily added to various dishes, providing both flavor and potential weight loss benefits. Emerging research has indicated that curcumin may help with weight management by regulating fat metabolism and improving insulin sensitivity. Ashley is a health and wellness writer more than a decade of experience in both breaking news and long-form storytelling.Our tester rated its formulation 4 out of 5.Chelsea Rae Bourgeois, MS, RDN, LD, appreciates Show Me the Greens for its potential to support gut health.Another problem is related to self-prescription, which makes it impossible to establish whether side effects depend on improper dosage and/or on the duration of the administration time.This double-blind, placebo-controlled trial randomized patients to receive three grams of chitosan per day or placebo in addition to receiving standardized dietary and lifestyle advice.This seems to be obtained through citrate lyase and malonyl coenzyme A inhibition that in turn leads to inhibition of fatty acid synthesis and enhanced fatty acid oxidation .Studies conducted in the past showed that the ability to influence energy balance is not always successful in obesity management.We were rarely able to find any kind of legitimate justification for products claiming they could suppress appetite, but Dr Collins suggests this might come from ingredients being higher in protein and fibre, which take longer to digest. Derived from the rind of the Garcinia cambogia fruit, this supplement contains hydroxycitric acid (HCA), which can inhibit an enzyme that helps your body store fat. The natural supplement may help with weight loss, lower blood sugar and protect your heart The vitamins, minerals and other nutrients in the food you eat are essential for a healthy heart, but supplements are another story It must be taken with plenty of water to prevent choking or blockage in the throat or intestines when using herbal weight loss pills containing glucomannan. However, results can vary, and it works best when combined with a balanced diet and regular exercise as part of a comprehensive weight loss plan. Studies have shown that glucomannan can effectively aid in weight loss by promoting satiety and reducing appetite. Garcinia Cambogia is a tropical fruit extract containing hydroxycitric acid (HCA), which is believed to suppress appetite and inhibit fat production. Conjugated Linoleic Acid (CLA) may help with weight loss.By fostering a positive mindset and improving self-dialogue, individuals can develop healthier habits and attitudes toward food and physical activity.These compounds are resistant to digestion and undergo a selective fermentation, thus acting as dietary fiber and bifidogenic prebiotic 111,112.Still, berberine can cause side effects like digestive distress, so discussing it with a healthcare provider is always a good idea.However, manipulating the gut microbiota has been proposed as a method to prevent or treat obesity in humans, and probiotics might provide a way to accomplish this.Fiber supplements, like psyllium husk, are particularly effective in promoting satiety and reducing the overall caloric intake by making you feel fuller for longer.Subjects were randomly assigned to receive 350 mg of Irvingia gabonensis seed extract or placebo for 4 weeks.Unroasted coffee beans contain chlorogenic acid and caffeine, both of which can help with weight loss (4, 5).Individuals with insufficient B vitamin levels may experience fatigue and reduced motivation to engage in physical activity, which can hinder weight loss efforts. However, many epidemic and clinical studies have shown that it is a great challenge to maintain long-term lifestyle modification . In 2014, it was reported by World Health Organization (WHO) that more than 1.9 billion adults were overweight, and of these over 600 million were obese. Obesity and overweight are major contributors to the global burden of chronic diseases and complications, including cardiovascular diseases, diabetes, and cancer. As soluble dietary fibers, beta-glucans are proposed to increase satiety and gastrointestinal transit time and to slow glucose absorption . Most reported adverse effects are mild, including headache, difficulty sleeping, flatulence, and gas . However, because ingredients might not be standardized and many products contain proprietary blends of ingredients, the active compounds and their amounts might not be comparable among products . All of these factors can make it difficult to compare the results of one study with those of another. It is supposed that high dose of dietary calcium could modulate circulating calcitriol levels. Another study has demonstrated that intracellular calcium plays a key role for regulating adipocyte metabolism. The mechanism of increasing fecal fat excretion is most probably due to the formation of insoluble calcium-fatty acid soaps and/or binding of bile acids . Several authors have reported that a high intake of calcium may increase fecal fat excretion and energy expenditure . The high thermogenesis of protein may be explained by the lack of storage capacity in the body, the high ATP cost of protein synthesis, and the metabolic costs of urea synthesis. All of these supplements require further study to better understand their possible advantages and who may be best suited to take them. Dietary supplements that claim to offer a safe, speedy way to lose weight have obvious appeal. There are a handful that are backed by science to support minimal amounts of weight loss, but they can’t stand in for healthy habits like a nutrient-rich diet and regular movement. In addition, a significant reduction of BMI and liver fat was also observed by Rahmani et al. after the administration of 70 mg/day curcumin for eight weeks among people with NAFLD . However, whether this translates in sustained weight loss is still unclear and the quality of evidence supporting its application for obesity treatment is low. Most trials showed a beneficial effect of both capsaicinoids and capsinoids on energy expenditure, with a small increase in oxygen consumption, body temperature, and metabolic rate (about 50 kcal/day). Possible side effects have been reported, generally observed when herbal supplements associations were being used . Little evidence in human subjects suggests a possible efficacy in inducing weight loss and in protecting from metabolic syndrome when used alone, with dosages of 240–285 mg/day. As with any dietary component, the potential for gastrointestinal intolerance, as well as possible interactions with concomitant medications/supplements exist, and the health status of the consumer should be considered when consuming these components. Dietary supplements for weight management include myriad ingredients with thermogenic, lipotropic, satiety, and other metabolic effects. Its supplementation may be considered for the treatment of obesity, especially when T2D coexists, under the supervision of experienced health professionals, given the possible side effects that have been reported. Moreover, oral supplementation of 1800 mg LA for 6 months did not cause significant adverse effects compared to placebo . This product contained 2,000 mg of a proprietary blend of raspberry ketone, caffeine, bitter orange, ginger, garlic, cayenne, L-theanine, and pepper extract along with B-vitamins and chromium. However, a double-blind, placebo-controlled trial in 23 women who were overweight (mean BMI 27.4) who followed their normal diets and participated in weight training and 30 minutes of walking three times per week had a different outcome . In the placebo group, these measurements did not change significantly compared to baseline. Pyruvate is also available as a dietary supplement, frequently in the form of calcium pyruvate. In humans, however, results of clinical trials that assessed the impact of probiotics on obesity-related endpoints have been inconsistent. Vitamin B Complex Benefits: How I Boost My Health Every Day Number of women ranged from % with one study not reporting sex composition. All studies were published in the USA, three were industry funded (two not reported), and the number of participants ranged from 7 to 51. Funding sources were not revealed for three studies (43%); the remaining were funded by industry and local universities. None of these studies fulfilled low risk of bias across each category. Phaseolus vulgaris is extracted from the white kidney bean and thought to inhibit the activity of alpha amylase thereby interfering with absorption of carbohydrates (114). Everything you need to know about chromium picolinate supplement: benefits, dosages, and more Begin with the lowest recommended dose to see how your body responds. It takes more energy to digest than carbs or fats, which means you burn more calories processing it. Most reported adverse effects are mild to moderate, and they include nausea, constipation, abdominal discomfort, and increased blood pressure. It’s gentler on your stomach than glucomannan and helps with digestive health too. It comes from the konjac root and can absorb up to 50 times its weight in water. 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. However, this increase in body weight did not significantly affect body fat and lean tissue levels or waist circumference. Participants in all groups lost weight, but the authors did not report whether the mean reduction in body weight in the treatment group (1.4 kg) was significantly greater than that in the placebo group (0.9 kg) or control group (0.4 kg) . At the end of the study, participants taking the combination bitter orange product had a significantly greater reduction in percent body fat and fat mass and a greater increase in basal metabolic rate than those in the placebo and control groups. 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. (35) Other studies suggest they may help reduce abdominal fat when used as part of a weight loss regimen. 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. Many people know vitamins D and K support bone health, but mounting research suggests these essential vitamins may also influence body weight. “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.” If your goal is to fill nutrient gaps, a greens powder could be a good option. If you’re focusing on weight lifting to boost metabolism, a protein powder can aid in muscle maintenance and growth. When aiming to lose weight, having a clear plan is essential. “A qualified healthcare professional can be a great support during times of physical and mental transformation. Your personal goals, expectations, and health concerns should be considered before choosing a product. Recent clinical studies have also suggested that glucomannan may influence carbohydrate digestion and absorption when it is co-consumed with high-carbohydrate foods 129,130. A more recent meta-analysis of 12 studies similarly reported that Konjac glucomannan significantly lowered LDL-C, and non-HDL-C, but not apolipoprotein B . The results of another meta-analysis with glucomannan amounts ranging from 1.2–15.1 g/day showed significant decreases in FBG, TC, LDL-C, non-HDL-C, and TG in a diverse population including obese, hyperlipidemic, and diabetic adults . Studies in rats have found that Garcinia cambogia suppresses food intake and inhibits weight gain . The pulp and rind of its fruit contain high amounts of hydroxycitric acid (HCA), a compound that has been proposed to inhibit lipogenesis, increase hepatic glycogen synthesis, suppress food intake, and reduce weight gain 6,15,109,128,129. Although participants using Xanthigen in the clinical trial described above reported no adverse effects , further investigation of the safety and potential side effects of fucoxanthin at various levels of intake is required. The effectiveness of GT in reducing body weight and fat is widely discussed in the literature. So, herein, we aimed at summarizing available evidence regarding supplements most likely to be effective in aiding weight loss, classifying them by their purported mechanism of action. We conclude by proposing a combination of supplements most supported by current evidence, that leverages all mechanisms of action possibly leading to a synergistic effect and greater weight loss in the foreseen absence of adverse events. 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. Many probiotic strains derive from species with a long history of safe use in foods or from microorganisms that colonize healthy gastrointestinal tracts. Much of the research on probiotics and its influence on the gut microbiota and obesity has been in mice, and the results have been promising. However, manipulating the gut microbiota has been proposed as a method to prevent or treat obesity in humans, and probiotics might provide a way to accomplish this. Although microbes are found throughout the human body, the vast majority inhabit the colon. The human microbiota, which outnumber human cells by up to 10-fold, have myriad roles in human health 187,188. While caffeine might temporarily reduce appetite, research shows it can affect cortisol levels, potentially leading to increased cravings for high-calorie foods. Studies indicate possible side effects including increased C-reactive protein levels and liver enzymes. Overall, a minimum daily dose of 3 grams appears necessary for meaningful fat reduction. 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 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 . A similar but independent group of compounds named capsinoids has also been investigated in several clinical trials on weight management . Glucomannan has an EFSA-approved claim for weight loss; however, the effect on weight loss is modest and more investigations are warranted to confirm the consistency of this effect. This formula is designed to be gentle on your stomach, avoiding common GI side effects such as nausea or digestion discomfort. 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. Many advertisements state that guarana is free from side effects; however, this statement is not true. 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. Some medical conditions make losing weight harder, while others cause unintentional weight loss. Our list features various supplement types, including protein powders, greens powders, and pre-workouts, with prices typically ranging from $0.50 to $5.00 per serving. Supplements designed to support weight loss come with a range of price tags. “It’s important to listen to and honor your hunger cues when pursuing sustainable weight loss, and blocking nutrient absorption puts you at risk for long-term complications.” “I am not a fan of supplements that purposefully stifle your appetite or block nutrient absorption,” says registered dietitian nutritionist Chelsea Rae Bourgeois, MS, RDN, LD. A recent metanalysis showed that ingestion of capsaicin or capsinoids leads to increased energy expenditure (58.56 kcal/day) and decreased respiratory quotient, indicating enhanced fat oxidation. Capsaicinoids doses ranged between 10 and 36 mg/day, while trials assessing the effect of capsinoids used less than 10 mg/day. A 2012 review of twenty clinical trials investigated the effects of capsaicinoids and capsinoids on energy expenditure, lipid oxidation and appetite regulation, in both short term (meal tests) and long-term interventions (up to four months). Other studies have demonstrated that capsaicin and capsaicinoids are able to induce thermogenesis, activating UCP-1 and 2 , increase fat oxidation, SNS activity, and energy expenditure via GI TRPV1 activation and promote SIRT-1 expression, inducing browning of white adipose tissue . It was in general believed that these natural materials could be relatively more economical with little to no toxic side effects when compared with the synthetic ones . For example, traditional herbal medicines with a long history of use along with other natural substances might suppress appetite and promote weight loss. Considering the potential side effects, anti-obesity drugs should be prescribed for obesity only if the benefits of the treatment outweigh the risks. In the same year, in response to the occasional reports of severe liver injury with the use of weight loss drug “Xenical”, FDA approved a revised drug label in which safety information about its potential side-effect was noticed. The need for adjunctive therapies for weight loss has accelerated the progress in the pharmaceutical industry worldwide. Second, caffeine encourages your body to release stored fat, which you can then use to fuel activity. To protect consumers, it would be desirable for common legislation to be drafted worldwide, requiring toxicity studies from manufacturers before authorizing the marketing of supplements. Little is reported in the literature regarding the toxicity of the bioactive compounds used for these formulations and almost nothing regarding the toxicity of the supplements for weight control on the market. They are a popular part of ketogenic weight loss supplements. Spirulina has been shown to decrease appetite, inflammation, and body fat in one study over the course of 12 weeks (8). Herbal supplements for weight loss such as carnosine may be of special importance for vegetarian and vegan diets. Lately, this extract has received much attention for its ability to promote healthy blood sugar levels and insulin response, which are key for weight loss (1). It might be one of the most effective natural weight loss supplements ever. Although numerous chemicals have been isolated from GC fruit, hydroxycitric acid (HCA) is considered the active ingredient for the anti-obesity properties that this dietary supplement has shown. Overall, evidence supporting the use of licorice or licorice extract for weight loss is conflicting and of low-quality. In particular, they verified that licorice consumption slightly but significantly reduced body weight dependent on the dose and duration of the treatment; the results also confirmed an increase of blood pressure and hypernatremia . Licorice has been recently shown to exert beneficial effects on health; for example, it seems to be hepatoprotective in case of NAFLD and contributes to improve the lipid profile in overweight and obese patents . Though results are mixed, some research suggests it may support weight management in combination with a healthy lifestyle. Low levels of vitamin D have been linked to higher body fat percentages. Psyllium husk, for instance, is a common fiber supplement that aids in appetite control and gut health. Protein powder and protein bars can support muscle mass retention during weight loss. The use of probiotics has been linked to improved gut health and reduced body mass index (BMI). Many of these products do not work. There are many over-the-counter diet products, including herbal remedies. This section collects any data citations, data availability statements, or supplementary materials included in this article. B vitamins help the body obtain energy from food and support a healthy metabolism. Green tea contains catechins and caffeine, both of which have been touted as weight-loss aids because of their stimulatory effect. The effect was most noticeable in a study looking at postmenopausal women, which combined vitamin D and calcium supplementation⁵ ⁶. Fiber has been shown to promote weight loss through various mechanisms. High-quality evidence is needed prior to embracing products within clinical practice. This includes increasing the sample size and study duration, but also evaluating both homogeneous and heterogeneous ethnic and age-appropriate cohorts. Yet, these authors limited their scope to double-blind randomized trials, did not use PRISMA, and limited their analysis to specific compounds. EFSA assessed the amount of EGCG delivered in green tea infusions and found a wide range, from 2.3 to 203 mg/100 g (~3.3 fl oz) infusion . A review of the Mintel GNPD indicates products with GTE or EGCG, when consumed under the manufacturers’ recommended servings ranged from 100–1200 mg/day and 27–350 mg/day, respectively. 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. Observational evidence suggests that caffeine may be protective against T2DM , , which has led to further investigations in this area, but results from clinical studies have been mixed. Brands are claiming their products will help to burn fat, block carbs or suppress your appetite. Some side effects of berberine have been reported in research studies, primarily gastrointestinal symptoms such as nausea, abdominal pain, bloating, constipation, or diarrhea. Recently, it has become popular as a potential weight loss aid. For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the U.S. The Weight Management webpage from the National Institute of Diabetes and Digestive and Kidney Diseases at the National Institutes of Health provides several helpful publications on weight control, obesity, physical activity, and related nutritional issues. Furthermore, recent studies have revealed that viscosity and fermentability are two important physicochemical properties that are closely related to the beneficial physiological effects of dietary fiber . Some anti-obesity products are rich in different types of dietary fiber, such as pectin, gum, cellulose, and soluble dietary fiber. In the world of published studies regarding functional supplements, there seems to be a positive bias. Apart from green tea, other herbal tea materials such as maté tea (Ilex paraguariensis), rooibos (Aspalathus linearis), and honeybush (Cyclopia intermedia) have also been studied for their roles in obesity prevention and lipid metabolism . Moreover, some works suggested greater activation of PPAR-γ receptors and pro-inflammatory cytokines 246,253, fatty acids oxidation , and the browning of white adipose tissue as a mechanism of fat mobilization 259,260. 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 . Moreover, its supplementation led to decreased adipogenesis and viability in preadipocytes and increased lipolysis and reduced lipogenesis in mature adipocytes . Well, the amount of research on capsaicin is still small, as is the amount of weight loss. Excessive caffeine intake can lead to side effects like jitters, anxiety, and headache, as well as creating tolerance, reducing its potential benefits. The U.S. Food & Drug Administration recommends capping caffeine at 400 milligrams per day, or the amount in 24 to 36 ounces of coffee. For safety, it’s better to consume a moderate amount of green tea as a beverage. Understanding these influences can provide valuable insights for effectively promoting weight loss and healthy living. Studies show that individuals following the Mediterranean diet experience significant weight loss and improvements in cardiovascular health markers. Various diets have gained popularity, but those that prioritize whole foods tend to be more effective in promoting weight loss and overall health. 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. More recently, St. John’s wort has been studied to treat depression, but studies have shown that it was no more effective than a placebo. First and foremost among proven weight loss supplements, berberine stands as a powerful compound derived from various plants like goldenseal and barberry. This natural compound has gained recognition among proven weight loss supplements for its unique properties. Additionally, those with high caffeine sensitivity should monitor their intake, since green tea extract contains 50-90mg of caffeine per serving. Interestingly, there seems to be an ethnicity-dependent effect, with more important weight loss (mean 1.51 kg) in Asian subjects , compared with one of 0.82 kg in Caucasians .Some selected natural resources along with their anti-obesity effects and active ingredients are summarized in Table 1, and some notable examples 25,26,27,28,29,30,31,32,33,34,35,36 will be further discussed.Say there’s some rare plant extract that’s taken over your TikTok, with people swearing it’s helping them lose weight effortlessly.CLA supplements are made by chemically changing natural sources of linoleic acid.Many retail stores removed the products from shelves after that discovery.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.Funding sources were not revealed in 9 (24%) studies and the remaining were funded by both industry and governments.Study duration ranged from 21 days to 6 weeks, with number per arm ranging from 6 to 18 participants. Review Date 7/3/2025 While it’s approved by the FDA for over the counter sales, it tends to work best when you are on a diet that’s fairly high in fat. It’s similar in design to a carb blocker, except that it blocks fat absorption instead. A psyllium husk supplement, for example, provides a lot of fiber, which should reduce your desire to eat. Remember, the best weight loss supplements complement a health-focused weight loss program—they are not a substitute. Although diet supplements and weight loss products may seem like easy solutions, they are not without risks. A supplement might show statistically significant results in a study, but the actual weight loss could be minimal and may not have a meaningful impact on your health. To make informed choices, seek evidence-based information and consult with healthcare professionals who understand your health needs and weight loss goals. It’s crucial to approach these supplements as part of a balanced approach to weight management, not as standalone solutions. Always research and consult a healthcare professional before adding any weight loss product to your routine. For example, some natural supplements can interact with medications, while certain synthetic ones may have unknown long-term effects. The regulations governing these complementary health products are not as strict as it is for pharmaceutical drugs. It is therefore advisable that you consult with a medical practitioner before starting any weight loss product whether it is marked as a ‘natural’ product or of herbal origin. Nutritional supplements may also assist with increasing protein intake, reducing calorie intake or affecting the glycaemic index of foods in your diet. Most people know that their diet influences their weight and health. Are you having difficulty losing weight even when you cut your calories, follow a weight loss diet, and exercise regularly? Extracted from a plant in the mint family, forskolin raises cellular levels of a compound called cAMP, which is believed to cause increased fat burning. (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.