In a clinical trial by Kaats et al., a single dose of synephrine alone or synephrine and flavonoids combined both increased the basal metabolic rate in humans. Bitter orange, Citrus aurantium or Seville orange, has been used in various traditional South American and Chinese folk medicines for different health conditions . Their weight-loss effect is attributed to their being soluble fibers that may increase satiety due to the total time they take to move through the gastrointestinal track, and to their ability to reduce absorption of glucose. The Obesity Society believes that it is useful to conduct a qualitative analysis of non-FDA approved therapies to provide valid scientific evidence for the guidance of members . They may include one or more ingredients such as minerals, vitamins, amino acids, metabolites, herbs, or extracts. Sellers of these supplements might claim that their products help you lose weight by blocking the absorption of fat or carbohydrates, curbing your appetite, or speeding up your metabolism. I also reviewed several recent research studies to help provide more information about sustainable weight loss and safely using weight loss supplements. This means that dietary supplements may not always contain the exact ingredients in the amounts listed on the label. It’s also important to note that clinical research and safety data on weight loss supplements varies, and clinical guidelines don’t generally include weight loss supplements. Clinical studies evaluating the effects of spirulina consumption on weight reduction are limited. Hence, safe food supplements that may decrease appetite can find a role in the treatment of weight excess. Moreover, daily caloric intake should be closely monitored to determine if the weight loss obtained is the result of a reduced daily caloric intake or the effect of changes in gut microbiota and GI hormones milieu. However, studies on non-diabetic patients with obesity showed, consistent with previous evidence, discordant results, despite positive gut microbiota modulations being observed. Dr. Jennie Stanford, M.D., FAAFP, DipABOM, points out, “Newer, less-studied, plant-based vitamin D3 supplements are becoming increasingly available. Fortified foods like milk, orange juice, and cereal, along with vitamin D supplements, can help ensure adequate levels. “They’re both fat-soluble vitamins that work synergistically to play key roles in bone and heart health. There are plenty of probiotic supplements on the market for less than $1 per serving. 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. Notably, a recent eight-week long placebo-controlled RCT involving 64 overweight and obese patients did not show significant weight loss in the licorice-extract-treated group . While they didn’t experience any tingles from the beta-alanine, the caffeine dose resonated. “Previously, I was using Optimum Nutrition Gold Standard Pre-Workout, but I would say the energy boost and focus I’ve gotten from LEAN has been more noticeable,” she says. Kate Meier, an Olympic weightlifter and BarBend editorial member, used LEAN before her workouts three to four times a week for three weeks, focusing on Olympic lifting and strength training. Plus, citrulline may help improve physical function and muscle strength, and 6 grams is a clinically-based dose.” (14) Transparent Labs LEAN is packed with ingredients designed to help you feel energized, focused, and strong, so you can power through your next training session. CLA studies in humans are difficult to interpret because of small sample sizes, variable doses, and isomers of CLA, a wide range of supplementation duration, and study population characteristics. Several possible mechanisms have been suggested possibly aiding weight loss in animal models and human subjects. CLA is GRAS (generally recognized as safe) in the United States since 2008 , with no major side effects reported in several studies except for the appearance of occasional GI complaints . In a 2013 randomized placebo-controlled trial, 136 obese prediabetic and early non-treated diabetic patients, were given 588 mg of A.The effect of chitosan (3 g/day) with or without ascorbic acid (2 g/day) was evaluated in an 8-week study in women age 20–30 who were overweight and who followed their regular diet and exercise habits .Rather, dietary supplements that typically range from 50 to 600 mg are the primary sources of LA and most of the information on its bioavailability comes from studies using supplements.Carnitine is naturally present in animal products such as meat, fish, poultry, and milk and dairy products; small amounts are present in some plant foods.Glucomannan (from konjac root) expands in the stomach by absorbing water, helping reduce calorie intake.For example, 'Extreme Burn' supplements by Formula Max 5, found on eBay, claimed that raspberry fruit extract ‘assists the body to burn fat at a higher rate’ and that green coffee bean ‘decreases the absorption of carbohydrates’.Keep in mind that the key to losing weight is a whole lifestyle approach that involves eating well and moving more. For example, protein and other components of dairy products might modulate appetite-regulating hormones . First, high calcium intakes might reduce calcium concentrations in fat cells by decreasing the production of parathyroid hormone and the active form of vitamin D. Combining caffeine with other stimulants, such as bitter orange and ephedrine, can potentiate these adverse effects. These findings indicate that the higher doses of caffeine might be responsible for the observed effects. The 75 mg caffeine plus G-hesperidin significantly reduced BMI by a mean of 0.56 versus 0.02 for placebo. Side effects of probiotics are usually minor and consist of self-limited gastrointestinal symptoms, such as gas. 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. Chromium has been shown to reduce body weight while maintaining lean mass, thus it is favored by manufacturers of dietary supplements for weight loss . Overall, moderate-quality evidence suggests that DAG at a dosage of 1.1–1.2 g/day is effective in reducing body weight in both healthy and diabetic subjects compared to TAG, leading to a reduction in cardiovascular risk, with no adverse events being reported, and its use as a weight loss supplement could therefore be recommended. A recent systematic review of clinical studies investigating the effect of pyruvate on body weight revealed a significant difference in body weight and fat loss favoring pyruvate (5–44 g/day) over placebo. Five studies analysed the effects of WP as a replacement for other sources of calories (WPR) and the remaining nine studies examined the effects of WP as a supplement without dietary modification, and body weight and fat were significantly decreased from baseline in the WPR within-group analyses . If your goal is to fill nutrient gaps, a greens powder could be a good option. 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. The 10 Best Weight Loss Supplements Doses of capsaicinoids ranged from 0.2 mg in a single meal to 33 mg/day for 4 weeks (via chili powder, chili-containing foods, or chili capsules). High intakes of calcium can cause constipation and might interfere with the absorption of iron and zinc, although this effect is not well established. Decreased intracellular calcium concentrations, in turn, might increase fat breakdown and discourage fat accumulation in these cells . Pure Encapsulations Green Tea Extract Several studies have investigated the effects of beta-glucans on blood lipids, blood pressure, and insulin resistance, with weight loss as a secondary outcome. In addition, a proprietary extract of Irvingia gabonensis, IGOB131, reduces serum levels of leptin , a hormone that is positively correlated with body weight and percentage body fat . Furthermore, dosages and amounts of active components vary widely among weight-loss supplements, and a product’s composition is not always fully described in published studies . Rogue Resistance Bands Review ( : Tested by a Certified Personal Trainer Rarer side effects include muscle weakness in patients with uremia and seizures in those with seizure disorders. In eight trials, the daily carnitine doses ranged from 1.8 to 4 g/day L-carnitine or levocarnitine for 30 to 360 days; in one trial, the dose of L-carnitine was 15 mg/kg/day for 182 days. Carnitine is naturally present in animal products such as meat, fish, poultry, and milk and dairy products; small amounts are present in some plant foods. It might also increase serum insulin and reduce high-density lipoprotein (HDL) cholesterol levels. 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. Although weight loss supplements can help support metabolism and appetite control, they are not suitable for everyone. Rich in antioxidants called catechins, green tea extract can help boost metabolism and improve fat oxidation, contributing to weight loss. What are Weight Loss Supplements? The authors of a 2013 review reached similar conclusions, noting that whether Garcinia cambogia/HCA is effective for obesity "remains to be proven in larger-scale and longer-term clinical trials" .Very early studies suggest it might be helpful, but other evidence shows it doesn't work.This means they have been neither approved nor rejected, so there is no accepted effect of these ingredients.Pure Encapsulation O.N.E Multivitamins for Men and Women are formulated to support healthy cognitive function, cellular health, and eye health.Compared to the placebo group, those receiving METABO lost significantly more body weight (mean loss of 1.9 kg vs. 0.4 kg for placebo) and fat mass.Get your greens on with KOS Greens Powder which can potentially help promote alkalinity, digestion support, and provide a much-needed greens blend.It does this by reducing inflammation on the cellular level, modulating mitochondria’s energy and reducing stress on the endoplasmic reticulum of cellular level.However, when only higher quality trials were analyzed, the average weight loss fell to 0.6 kg, which was, however, still statistically significant . To what extent retailers proactively review their products for these issues moving forward remains to be seen. 'Not only does this make it impossible for shoppers to trust the claims they see online but it also means people could be wasting their hard-earned cash on products which just don’t live up to the claims. But we’ve spotted plenty of claims that you’re going to 'lose weight fast', and that you’ll be able to target specific areas like your belly or arms. Natural Medicines says that CLA is "possibly effective" for weight loss. There are claims that it may help curb body fat and help you stay full. This is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. Natural Medicines says that chromium is "possibly ineffective" for weight loss. “And they shouldn’t ever be considered a primary weight-loss strategy.” You need nutrition and movement to fill that role. That leaves consumers in the dark, wandering the aisles of the drugstore simply hoping there’s something, anything on the shelves that could give them a leg up in losing weight. Because they’re considered “natural” nutritional boosters as opposed to actual drugs, brands (and people) can claim a lot about them without having much evidence to back it up. People who sleep less than seven hours per night “consume a less diverse selection of foods with lower protein and fiber intake than those sleeping longer.” Transparent Labs' Magnesium Bisglycinate tablets provide 300 grams of reportedly highly bioavailable, non-laxative magnesium supplement intended to improve sleep, recovery, and energy levels. Again, I want to point out that a probiotic is much more than a weight loss aid. The authors of a 2011 review of yohimbe concluded that no conclusive evidence indicates that yohimbe affects body weight or body mass .In conclusion, the literature to date suggests that CLA, and primarily the 10,12 CLA isomer, promotes weight and fat loss in human subjects.However, improving nutrient intake is generally beneficial for overall wellbeing.(31) This likely contributes to the higher price tag of $1.00 per serving, which is roughly twice the cost of other vitamin D and K supplements.Onakpoya and colleagues conducted a meta-analysis of three trials in which participants who were overweight received either 180 or 200 mg/day green coffee bean extract for 4 to 12 weeks .Others, like collagen, may support weight management more indirectly by promoting satiety and reducing appetite.Therefore, it is important to consider what is known—and not known—about each ingredient in any dietary supplement before using it. Some research indicates that CLA has no major effect on lipid profiles, but other research shows that certain CLA isomers might decrease HDL cholesterol and increase lipoprotein(a) levels 109,110,116, . CLA might adversely affect lipid profiles, although results from studies are inconsistent. However, whether CLA caused this toxicity cannot be definitively established because the products were not analyzed to rule out the presence of a contaminant. Our testers report taste and blendability is not comparable to whey protein, but far better than other vegan-friendly options on the market. If you do, check out our guide to the top-rated protein powders. Well, “Having a whey protein shake after a workout can help build and maintain muscle mass, which plays a role in keeping the metabolism from slowing down,” says registered dietitian Destini Moody. Kaged Whey Protein Isolate is a fast-digesting protein available in five flavors with 25 grams of protein per serving. If you don’t notice any improvement after several weeks to a few months of taking a multivitamin, consult your healthcare provider as there may be an underlying health condition that needs resolving. Remember, these side effects can vary based on the specific ingredients in the supplement and how your body reacts to them. In rare instances, certain weight loss supplements have been linked to liver failure and kidney impairment. This could result in more efficient weight loss, as your body uses more energy, even at rest. In the United States, most people get their iodine from iodized salt, but it’s available as a supplement in isolation, too. According to Destini, low iodine results in low thyroid hormone levels and impaired thyroid function, which often leads to struggles with slow metabolism and weight management. Iodine42 is a mineral needed by the body for several purposes, but primarily the synthesis of thyroid hormones T3 (triiodothyronine) and T4 (thyroxine). It does this by reducing inflammation on the cellular level, modulating mitochondria’s energy and reducing stress on the endoplasmic reticulum of cellular level. Omega-3 fatty acids have been shown to counteract insulin resistance and increase insulin sensitivity, as noted in a 2018 review36. Nordic Naturals Ultimate Omega Therefore, treatment with curcumin for weight loss purposes should be proposed only when a favorable cost-to-benefit ratio has been found and side effects should be looked for, especially when higher dosages are being proposed. Another more recent line of evidence is represented by a systematic review and metanalysis of 21 RCTs which indicated that curcumin intake significantly reduced BMI, weight, and waist-circumference . Furthermore, long term studies analyzing capsaicinoids effect on energy expenditure failed to demonstrate a beneficial effect consistently, and higher quality studies are therefore needed to elucidate their potential on weight management. 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. In a 2014, a systematic review and metanalysis analyzing capsaicin and capsaicinoids effect on weight management, capsaicinoids consumption before meals resulted in a significant reduction in ad libitum energy intake (74 kcaL/meal) with significantly higher reduction for dosages over 2 mg . They’re also the most expensive supplement on this list, at roughly $4.16 per serving. Because they’re made with milk protein, these shakes aren’t vegan-friendly. The best ones — like Iconic Protein Shakes — provide protein and well as fiber to promote lasting fullness, along with added vitamins, minerals, and antioxidants. Increasing your fiber intake too suddenly can cause uncomfortable digestive symptoms, such as bloating, constipation, and pain. It’s also more expensive than comparable creatine products, at about 50 cents per serving, as opposed to the more typical 30 to 40 cents. In the United States, the obesity rate continues to increase, and worsened during the COVID-19 pandemic . Treatment of obesity is therefore of major significance for researchers around the world. Excessive weight gain is considered a multifactorial phenomenon that involves variably interacting biological, behavioral, genetic, and environmental factors 1-4. Dermspotlight does not take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content are advised to consult a qualified medical professional (such as a dermatologist) regarding specific skin care and health questions. And WOWMD ACV Power Gummies is great for athletes needing sustained energy and digestive support. For more in-depth information, see our health professional fact sheet. He is committed to factual storytelling and evidence-based reporting on critical choices that affect our planet. In communications and international studies from the University of Washington in Seattle. De Guzman is a longtime health and fitness enthusiast who is interested in nutrition, diet, and mental health. His interest in health and medicine started after an early career as a medical and legal translator. TAHA’s Protein Blend contains 25 grams of protein per scoop, ensuring you meet your protein goals. This formula is designed to be gentle on your stomach, avoiding common GI side effects such as nausea or digestion discomfort. Green tea extract stimulates thermogenesis, which signals to your body to rev up heat and start burning calories. Fiber helps promote feelings of fullness which can reduce overall calorie intake. Green tea is present in some dietary supplements, frequently in the form of green tea extract. Only a few clinical trials have examined the effects of green coffee bean extract on weight loss in humans, and all were of poor methodological quality. In mice, green coffee bean extract in combination with a high-fat diet significantly reduced body weight gain and fat mass 149,150. The authors of a 2015 systematic review of six randomized controlled trials with a total of 293 participants concluded that 1.24 to 3.99 g/day glucomannan for up to 12 weeks does not have a significant effect on body weight compared to placebo 144,145. Another small study of 14 women with obesity (BMI 28–53) found that 30 g/day pyruvate produced greater weight loss and fat loss when isoenergetically substituted for a glucose placebo for 21 days as part of a liquid low-energy diet . The researchers concluded that green coffee bean extract has a moderate but significant effect on body weight (mean weight loss of 2.47 kg more than placebo), but they noted that the methodological quality of all studies included in the meta-analysis was poor. In another study conducted in the United States, supplementation with glucomannan (3.9 g/day) for 4 weeks in 63 healthy men did not significantly reduce body weight compared with placebo . Because this is the only clinical trial on a dietary supplement containing fucoxanthin, additional research is needed to understand the supplement’s potential effects on body weight and the role of fucoxanthin versus that of the combination or pomegranate oil alone. Glucomannan (from konjac root) expands in the stomach by absorbing water, helping reduce calorie intake. When used correctly, they may enhance the effects of a balanced diet and regular physical activity. Blackwolf is an all-natural powder drink pre-workout supplement which can improve your workout. Our articles are resourced from reputable online pages, with research drawn from academic institutions and peer-reviewed studies. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. The trials lasted from 12 to 13 weeks, and doses of green tea catechins ranged from 141 to 1,207 mg; in 10 of the 14 trials, the green tea preparations contained caffeine. Catechins combined with caffeine also significantly increase fat oxidation, but caffeine alone does not. This effect might be important for maintaining weight loss by helping counteract the decrease in metabolic rate that can occur during weight loss. Glucomannan is a soluble dietary fiber derived from konjac root (Amorphophallus konjac) that can absorb up to 50 times its weight in water . In most of these cases, the products contained other botanical ingredients and minerals as well, so the toxicity cannot be definitively attributed to Garcinia cambogia. Similarly fucoxanthin has been known to stimulate UCP-1 (uncoupling protein1) expression in white adipocytes, thereby increasing energy expenditure and thermogenesis . Research studies have reported that fucoxanthin may downregulate low density lipoprotein receptor expression in the liver . Conjugated linoleic acid is a natural essential omega-6 fatty acid derived from linoleic acid, found mostly in meat and dairy products. Chromium is considered to affect numerous pathways involving the central control of satiety, energy homeostasis and food intake by modulating these neurotransmitters 19, 20. However, when only higher quality trials were analyzed, the average weight loss fell to 0.6 kg, which was, however, still statistically significant . Supplements can interact with other supplements or medications and worsen certain medical conditions. The most effective approach isn’t “more supplements,” but smarter ones. Weight loss supplements can be useful tools, not shortcuts. Sustainable weight loss is as much a matter of behavior as it is biological. ‘We have removed the highlighted products in question.’ We continuously monitor our store, and we take action to maintain a safe selection for our customers, including removing noncompliant products, and outreach to sellers, manufacturers, and government agencies for additional information, when appropriate. ‘We develop innovative tools to prevent unsafe products from being listed. 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. The use of food supplements for weight loss purposes has rapidly gained popularity as the prevalence of obesity increases. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Individuals taking dietary supplements and medications on a regular basis should discuss their use with their health care provider. FDA and the FTC warn consumers to beware of fraudulent claims about weight-loss dietary supplements 235,236. People who are considering using weight-loss supplements should talk with their health care provider to discuss these products' potential benefits and risks. Many weight-loss supplements are costly, and some of these products’ ingredients can interact or interfere with certain medications. Common ingredients in these supplements include botanicals (herbs and other plant components), dietary fiber, caffeine, and minerals. Dietary supplements promoted for weight loss encompass a wide variety of products and come in a variety of forms, including capsules, tablets, liquids, powders, and bars . Americans spend about $2.1 billion a year on weight-loss dietary supplements in pill form (e.g., tablets, capsules, and softgels) , and one of the top 20 reasons why people take dietary supplements is to lose weight . Messages like “lose weight without dieting or exercising” and “to lose weight, all you have to do is take this pill” that sound too good to be true usually are. The active compounds, which are in the plant's stem and account for about 1.32% of the plant’s weight, are the alkaloids ephedrine, pseudoephedrine, norephedrine, and norpseudoephedrine 227,228. Yohimbe should only be used under medical supervision because of its potential to produce serious adverse effects . Of these, 30% caused adverse effects deemed moderate or major, 3.2% required admission to a critical care unit, and one led to a death. In addition, the range of dosages commonly adopted in different studies, the mechanisms of action, and the side effects were reported for each food supplement. A recommendation for every food supplement was then provided based on the quality of evidence, the strength of preclinical evidence, the clinical relevance, and the safety. Data extraction included year of publication, country where the study was conducted, patient gender, mean age, mean BMI, inclusion and exclusion criteria, sample size, study design, intervention, eventual co-intervention, efficacy (body weight, BMI change), and safety outcomes. We conclude that higher quality evidence is much needed, but many of the investigated products seem to be effective, although of little clinical relevance when taken alone. Most reported adverse effects are minor, consisting mainly of gastrointestinal disturbances, such as abdominal discomfort and pain, constipation, diarrhea, loose stools, nausea, vomiting, and dyspepsia 3,109,111,113,115,116. Conjugated linoleic acid (CLA) is a mixture of linoleic acid isomers containing conjugated double bonds that is present mainly in dairy products and beef. Additional research is needed to better understand the safety and side effects of both short- and long-term use. 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. 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) . How Much Do Supplements for Weight Loss Cost? Like other dietary fibers, it may prevent fats from being absorbed into your body and helps you feel full. Early studies suggest it may lead to modest weight loss, but more research is needed. Natural Medicines says there is "insufficient evidence" to rate how well glucomannan works for weight loss. At less than 35 micrograms a day, chromium supplements are typically safe for adults. But a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren't any significant benefits. “This could help regulate appetite and improve glucose metabolism, potentially helping with weight management.” It also boosts your metabolism, aiding fat loss while preserving lean muscle mass.” 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. At the end of the study, glucomannan produced significantly greater weight loss (mean loss of 2.5 kg) than placebo (mean gain of 0.7 kg). Glucomannan appears to have beneficial effects on blood lipids and glucose levels , but its effects on weight loss are inconsistent. A 2011 review and meta-analysis of 12 randomized controlled trials with a total of 706 participants examined the effects of Garcinia cambogia on weight loss . In one randomized, placebo-controlled trial, 89 women who were mildly overweight (mean BMI 28.6) received Garcinia cambogia (800 mg 30–60 minutes before meals for a total daily dose of 2.4 g/day 1,200 mg HCA) or placebo and followed a 1,200 kcal diet for 12 weeks . 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. Iron deficiency31 can cause many unfavorable symptoms, including weakness, extreme fatigue, headaches, and shortness of breath. Iron is perhaps one of the most important nutrients for active women who are looking to lose weight, says registered dietitian Destini Moody, especially if they adhere to a plant-based diet. Thorne Iron Bisglycinate claims to give your body iron in an optimal form to reap the benefits while making it easy to absorb. Healthcare supervision is essential before starting any supplement, especially for individuals with chronic conditions. Green tea extract is rich in catechins, particularly epigallocatechin gallate (EGCG), which enhances metabolism and fat oxidation. Avoid taking caffeine less than 6 hours before bedtime to prevent sleep disruption. Caffeine increases energy expenditure and enhances physical performance by stimulating thermogenesis. And proclaimed belly fat-burning diet pills can be really dangerous. My job is to gently steer them toward safer, scientifically-supported products and refer them to a registered dietitian for personalized nutrition advice. We encourage consumers to be skeptical of any product that promises quick fat loss or an increased metabolic rate. We test and review fitness products based on an independent, multi-point methodology. Bells of Steel Olympic Weightlifting Barbell 2.0 Review ( : Impressive Performance for the Price Participants who received the extract had significantly lower body weight, body fat, and waist circumference at the end of the trial than those taking a placebo. FDA does not permit dietary supplements to contain pharmaceutical ingredients, and manufacturers may not promote dietary supplements to diagnose, treat, cure, or prevent any disease . Like other dietary supplements, weight-loss supplements differ from over-the-counter or prescription medications in that FDA does not classify them as drugs. Why Trust Everyday Health A registered dietitian can help you develop a weight loss plan that works for you. Extremely low-calorie diets and overexercising may help you lose weight rapidly, but these weight loss strategies aren’t safe or sustainable. That means the supplements have been checked by outside organizations to verify that they contain only what the label claims and are free of contaminants like heavy metals and bacteria. This certification is given to products that are organic, non-GMO, and made with easy-to-absorb ingredients. Overall, the quality of evidence in literature evaluating the effects of psyllium consumption on weight loss is low and limited by the great heterogeneity between different studies in terms of duration, design, type of intervention, and dose utilized. Another recent metanalysis investigated the effects of psyllium consumption (whether prescribed through supplements or added to foods) on BMI and/or weight, including RCTs, both parallel and crossover, not necessarily placebo-controlled. More recently, Xiao et al. conducted a metanalysis on four RCTs evaluating the effects of psyllium on body mass index, showing that BMI and body weight remained unaltered by psyllium intervention, although the results may be partially attributable to the low number of studies included . Obesity is a prevalent nutritional disease and a significant public health issue in industrialized countries. It breaks down glucose and produces energy and is also a key intermediate in several cell metabolic pathways. Oben et al. treated adipocyte cultures with Irvingia gabonensis extract and observed inhibition of PPAR-γ (peroxisome proliferator-activated receptor gamma) expression, a decrease in leptin protein levels and upregulation of adiponectin expression, thus inhibiting lipogenesis 46, 47. Its seed is high in saturated fatty acids and its flesh is rich in polyphenols, specifically flavonoids. By virtue of these properties, pyruvate has been used to promote weight loss in subjects with obesity, to improve athletic performance, and in the treatment of cataracts, high cholesterol and cancer. Fecal energy loss may be another mechanism of action, as soluble fiber decreases absorption of fats and protein. Glucomannan is lately being analyzed for its beneficial effects on weight loss, blood glucose, and dyslipidemia, amongst other uses 34, 35. Its rind is high in hydroxycitric acid, believed to be a bioactive component that causes weight loss by inhibiting extra-mitochondrial citrate lyase or ATP-citralyase that influences the synthesis of cholesterol and fatty acids. In clinical trials, ephedra and ephedrine demonstrate only short-term weight-loss effects. Caffeine may aid long-term weight management when diet and exercise are maintained. Phen24 uses premium plant-based and herbal extracts in capsules meant to complement each other for 24-hour weight management support. At night, ingredients curb cravings and promote restorative sleep to aid recovery. For best-sustained results, combine with a healthy routine. “The blend of vitamins and minerals can support weight loss by ensuring you meet your daily nutrient needs to keep your systems running at optimal levels,” says Bourgeois, who scores Total Human a 4.5 out of 5. It’s also packed with B vitamins, which studies show are essential for reducing fatigue and cognitive dysfunction (6). The day pack contains nootropics, strontium, boron, and antioxidants to reduce inflammation, improve mental clarity, and support bone health. If you deal with health issues like sleep disorders or heart conditions already, you should be cautious of your caffeine intake. If you’re using protein powder to meet your daily protein intake, then the side effects and risks involved are relatively low. Here are some common side effects or risks with some of the supplements we’ve recommended. This is not to say that all weight loss products are inherently bad. No, it’s not as sexy as “shedding pounds” and “melting fat.” But it keeps you safe and sets you up for a lifetime of success rather than yo-yo weight loss and regain. With its high protein and low calorie content this makes XWERKS one of the best protein powders for weight loss the market. “Research continues to point to high-protein intake as a sustainable weight management method,” says BarBend expert reviewer Chelsea Rae Bourgeois, MS, RDN, LD. Instead, it offers vitamin packs with multiple pills designed to optimize key areas of health that support weight loss. Onnit Total Human is a multivitamin supplement that comes in individual packets of supplements for each day and night. Protein powders, pre-workouts, and multivitamins all have ingredients that might help with stubborn weight loss, but they’re definitely not magic solutions. The bioactive ingredients of green coffee extract include chlorogenic acid, a polyphenol of the phenolic acid subfamily . Sood et al. reported statistically significant weight loss (-0.79 kg) after almost 5.2 weeks in humans taking glucomannan . Thus, new studies will be needed to confirm glucomannan positive action on weight reduction. It has various significant anti-inflammatory, antineoplastic, hypolipidemic and antidiabetic effects on the body, and its extracts have anorexigenic effects. Moreover, the group that received more than 2.4mg fucoxanthin showed an increase in resting energy expenditure compared to the placebo . Only one randomized controlled trial has examined the effects of a dietary supplement containing raspberry ketone on weight loss.No, it’s not as sexy as “shedding pounds” and “melting fat.” But it keeps you safe and sets you up for a lifetime of success rather than yo-yo weight loss and regain.Phoenix products, made in NSF-certified, FDA-inspected facilities, are top quality.This may help reduce cravings and promote feelings of fullness, making it easier to manage one’s appetite and potentially support weight loss.Even better, many vegan protein powders are made with mostly (or entirely) natural ingredients, making it a wonderful option for individuals prioritizing their overall wellbeing. Soluble fiber — a type of fiber found in foods like nuts, beans, lentils, and psyllium husk (found in Metamucil) — slows digestion to increase satiety, possibly helping you reduce calorie intake. Don’t want to pay for a supplement? If shopping for a supplement, know that strain matters. Best for Appetite Control Some studies show modest weight loss benefits, particularly when taken before meals. Using whey protein alongside resistance training enhances its effects on fat loss and muscle preservation. Weight loss supplements can be an effective tool in your journey towards better health and fitness. Reeds et al. obtained similar results in a randomized control trial comparing the effect of ginseng and its active component ginsenoside Re in overweight/obese subjects with impaired glucose tolerance or newly diagnosed T2D. Moreover, ginseng intake may affect serum levels of leptin, adiponectin, and ghrelin, as demonstrated in obese mice after the administration of Korean ginseng whole extract (8–18 g/kg) for eight weeks . One of the most effective ways GT can contrast obesity is through the inhibition of enzymes such as pancreatic lipase 28,29,30, amylase, and glucosidase in the gastrointestinal (GI) tract. Results from reviews and metanalyses show that flaxseed consumption has beneficial effects on blood pressure , lipid profile and glucose metabolism . Flaxseed is a functional food sourced from the flax plant; it is rich in α-linolenic acid (ALA), dietary fiber and lignans (phytoestrogen) . Vera has been shown to exert positive effects on glucose and lipid metabolism in both diabetic and nondiabetic patients. In a 2013 randomized placebo-controlled trial, 136 obese prediabetic and early non-treated diabetic patients, were given 588 mg of A. A recent systematic review and metanalysis of 36 randomized controlled trials (RCTs) investigating the effect of resveratrol supplementation on weight loss showed that it significantly reduced weight, BMI, waist circumference, and fat mass with a significant increase in lean mass, but with no effect on leptin and adiponectin levels. In preclinical studies, resveratrol was found to protect against metabolic disease and weight gain in diet induced obesity models . Overall, the use of GC supplements as treatment for weight excess is to discourage considering the uncertainty of its clinical efficacy and the safety concerns. In the long run, it’ll save you money since you won’t be spending it on supplements you don’t need. Products that claim to “melt fat” or result in “30 pounds lost in 30 days” are likely predatory. Better yet, the company will provide additional resources so you can learn more about the ingredients, where they come from, and what they actually do in the body. Obesity is one of the most prevalent nutritional diseases in industrialized countries and is recognized as a significant public health issue. The development of obesity is a multifactorial phenomenon with contributions from biological, behavioral, genetic and environmental factors. Capsaicinoids activate the Transient Receptor Potential Channel Vanilloid type-1 (TRPV1) leading to Glucagon like peptide 1 (GLP-1) release, increased fat oxidation, increased Sirtuin-1 (SIRT-1) expression. Green tea was shown to inhibit pancreatic lipase, amylase, and glucosidase in the gastrointestinal tract reducing the absorption of nutrients and leading to the presence of undigested carbohydrates in the GI tract, in turn driving the microbiota to produce short-chain fatty acids (SCFA). Additional research is needed to better understand the safety and possible side effects of this compound.The agency says the health risks outweigh any benefits.In this study, 75 healthy men and women who were overweight (BMI 24–30) received one of five treatments daily for 12 weeks while maintaining their regular lifestyle and eating habits.The weight loss industry is large, and a lot of information is available online, with often contrasting opinions.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.Registered dietitian Destini Moody says that Lactobacillus and Bifidobacterium strains have been shown to be most effective for weight management, with L.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 authors of a 2013 review reached similar conclusions, noting that whether Garcinia cambogia/HCA is effective for obesity "remains to be proven in larger-scale and longer-term clinical trials" . However, the authors noted that most of the studies had methodological issues; when they considered the two rigorously designed trials only (which used 1,500 mg/day and 2,800 mg/day HCA), the effect was no longer statistically significant. However, Garcinia cambogia did not alter appetite, and the study produced no evidence that the supplement affected feelings of satiety. Women receiving Garcinia cambogia lost significantly more weight (3.7 kg) than those receiving placebo (2.4 kg). Studies in rats have found that Garcinia cambogia suppresses food intake and inhibits weight gain . Participants received CLA as a free fatty acid (3.6 g CLA isomers), CLA as a triacylglycerol (3.4 g CLA isomers), or placebo daily for 1 year. Although animal studies indicate that forskolin reduces food intake 103,105, research in humans is very limited and inconclusive. Forskolin is purported to promote weight loss by enhancing lipolysis and reducing appetite 103,104, possibly by stimulating cyclic adenosine monophosphate (cAMP) production. That’s no fun.” If you’re also uncomfortable swallowing so many pills, you may prefer the single softgel of Sports Research Omega-3 Krill Oil, one of the best krill oil supplements we’ve tested. “Omega-3 fatty acids truly are powerhouses in terms of improving our health,” says Dr. Jennie Stanford, M.D., FAAFP, DipABOM. (31) This likely contributes to the higher price tag of $1.00 per serving, which is roughly twice the cost of other vitamin D and K supplements. Literature was reviewed up until March 2020 to investigate the efficacy and safety of dietary supplements towards weight loss. Herein, we provide a comprehensive literature revision focusing on most currently marketed dietary supplements claimed to favor weight loss, classifying them by their purported mechanism of action. These are just a few examples of interactions between ingredients of weight-loss dietary supplements and medications. Some ingredients in weight-loss dietary supplements can interact with certain medications. Between January 2004 and December 2012, 237 dietary supplements were subject to a Class I recall by FDA, indicating a reasonable probability that use of or exposure to these products would cause serious adverse health consequences. “It helps increase energy expenditure, promote satiety between meals, and decrease lean muscle loss. 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. It’s eight pills in the day pack, and eight at night. The downside for our tester is the sheer amount of capsules you take each day. If that’s you, ask your doctor if they recommend taking a supplement. Magnesium can be found naturally in foods like chia seeds, avocados, bananas, almonds, brown rice, and black beans, so you can get it through the diet rather than a supplement. “However, it doesn’t mean taking extra magnesium will directly lead to fat loss,” she says. Magnesium may support insulin sensitivity, which could promote metabolic health, says Narang. Berberine just can’t get close to these effects. Here, we provide more details concerning natural compounds proven to exert an effect on energy expenditure, although it should be kept in mind that most mechanistic evidence is on rodent models, and the weight loss effect only was proven in human subjects. Conversely, its combination with other supplements is reported to delay gastric emptying leading to increased satiety and significant weight loss . 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. The caffeine-treated group demonstrated suppressed hunger and continued to lose weight during the one-month-follow-up period, whereas the controls slightly increased body weight . Lifeforce Vitamin D+K delivers 60 micrograms of Vitamin D (300 percent of your recommended daily intake) and 300 micrograms of vitamin K (250 percent of your recommended daily intake). Each of these may offer better gut health, improved bowel function, and relief from gas, bloating, and diarrhea, resulting in a healthy intestinal barrier. Probiotics are beneficial gut bacteria that help balance the microbiome, improving digestion, immunity, and overall gut health. Research into the effects of P57 in vivo have shown that intraventricular injection of purified P57 in rats decreases food intake and significantly increases hypothalamic ATP production, which may decrease the appetite response. Researchers have studied Hoodia gordonii as a weight-loss adjuvant due to its appetite suppressing properties, although its use was questioned due to several adverse effects, among which were nausea and skin reactions . Guar gum may cause weight loss by virtue of its bulking characteristics in the gut which delay gastric emptying 7, 70. Guar gum, a dietary fiber obtained from seeds of the plant Cyamopsis tetragonolobus, is used in various food products particularly as a thickener and emulsifier in baked items . Similarly, Superdrug’s ‘appetite suppressant’ section included a cinnamon supplement, which makes no claims to impact appetite. However, if you go to the ‘fat burner’ section of the website, you’ll see the Acai product listed. Use our expert advice and recommendations to live your best life every day. But in the hundreds of products we looked at, claims were almost always made about the product as a whole. This means they have been neither approved nor rejected, so there is no accepted effect of these ingredients. Weight-loss jabs explained - get independent expert advice on the pros, cons, costs and experiences of members who've used them, and how weight loss pills compare An ASA spokesperson added, ‘Our rules are clear that ads mustn’t make unauthorised health, medical or weight-loss claims. Food supplements are regulated by the Food Standards Agency, but if they make claims to treat or prevent disease, they are classified as a medicine and regulated by medical laws instead. We feel this suggests to consumers effects the products won’t have. Some products included claims for ingredients which have been rejected and therefore shouldn't be used. Take supplements as directed, usually before meals or in the morning to optimize metabolism. When choosing a supplement, avoid false claims, unsafe stimulants, and low-quality ingredients. For those prioritizing gut health and energy, Gundry MD MCT Wellness and WOWMD ACV Power Gummies offer additional metabolism-boosting benefits. This supplement is convenient, tasty, and boosts metabolism, this makes it ideal for anyone seeking natural fat loss and digestion support. This supplement supports metabolism, digestion, and energy levels, which makes it a great choice for women. The most important thing is to look for supplements that are third-party tested and have a transparent label that is easy to understand. For what it’s worth, registered dietitian Destini Moody says that the NSF (the largest independent supplement testing agency) “does not evaluate anything classified as a fat burner, no matter how pure, as per their policy.” Practically, what this means is that there’s no way of knowing what’s actually in a supplement unless it’s independently tested by a third-party agency—or until a consumer suffers from health complications and the FDA investigates. The DSHEA stipulates that manufacturers are responsible for clearly and accurately labeling their products and ensuring they are free from banned ingredients. Dietary supplements are regulated by the Dietary Supplement Health and Education Act1 (DSHEA) of 1994. The key to overcoming these weight loss struggles and achieving long-term results can be in choosing the right supplement for you.Read on to make that right decision. The right supplement can naturally boost metabolism, support fat oxidation, and increase energy levels, which makes workouts more effective. Ingredients such as green tea extract, BHB ketones, and CLA support fat oxidation, which allows the body to break down fat more efficiently. But the FDA can’t actually enforce anything until after supplements are made available to consumers and reports of adverse effects are made. In a double-blind, placebo-controlled trial, 26 men and women who were overweight (BMI ≥25) were given 6 g/day pyruvate or placebo for 6 weeks . In a randomized controlled trial, 49 healthy women (mean BMI 25) age 18–50 years were randomized to receive Hoodia gordonii purified extract (2,220 mg/day in two divided doses taken 1 hour before breakfast and dinner) or placebo combined with an ad libitum diet for 15 days . More recently, a randomized study in 44 adults with type 2 diabetes who followed their usual diet found that 10 g/day guar gum significantly reduced waist circumference after 4 and 6 weeks compared to baseline, but it did not affect weight loss . Like glucomannan, guar gum is purported to promote weight loss by acting as a bulking agent in the gut; delaying gastric emptying; increasing feelings of satiety; and, theoretically, decreasing appetite and food intake 16,174. It is therefore impossible to strictly classify supplements as lipid metabolism and carbohydrate metabolism improving. Cells and animal studies demonstrated lipolytic effects of grapefruit extract and polyphenols through the inhibition of cAMP-phosphodiesterase and activation of hepatic peroxisome proliferator-activated receptor γ and α 287,288,289. Furthermore, the high heterogeneity of the studies regarding study populations (healthy subjects and subjects with different comorbidities) may hinder the results strength. These findings suggest that the high fiber content or other compounds present in whole flaxseed are responsible for the higher weight loss. Given the negative effects of licorice on blood pressure, and being hypertension a common complication in patients with weight excess, the use of this dietary supplement should be discouraged at this time. Pointing in the same direction, the consumption of DAG together with alpha linoleic acid (ALA), a fatty acid undergoing easier beta oxidation as opposed to palmitic, stearic, oleic, or linoleic acid 207,208,209, resulted in excellent outcomes on body weight and visceral fat loss 203,210,211. Moreover, Li et al. investigated the beneficial effects of DAG consumption on T2D patients, demonstrating an improvement not only in relation to body weight and waist circumference, but also regarding glucose metabolism and blood pressure compared with TAG . The results of Ivy et al. indicated that chronic dietary supplementation with pyruvate reduced weight gain in obese Zucker rats in part by increasing resting metabolic rate and fatty acid oxidation . Herein, we provide detail on those supplements supported by the most clinical evidence (Table 4). 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. Protein supplements, green tea extract, and caffeine have the strongest evidence when used responsibly. “As a supplement, very high doses of this mineral can reduce how effective insulin is at controlling blood sugar and cause stomach irritation, itching, and flushing,” Mount Sinai experts write.Treatment of obesity is therefore of major significance for researchers around the world.Despite the promising preclinical evidence, the paucity of data and the low-quality evidence regarding the effects of guarana consumption on weight loss in human subjects makes its potential application as therapeutic agent to treat obesity uncertain, so its consumption should be not encouraged to induce weight loss.Overall, the use of GC supplements as treatment for weight excess is to discourage considering the uncertainty of its clinical efficacy and the safety concerns.Kidney damage has also been reported from the use of chromium picolinate supplements.”Combined supplementation of calcium and vitamin D may improve metabolic health, regulate triglyceride storage and adipocyte lipid metabolism, and reduce body weight.While the jury is still out on that, we do think caffeine can play a role in a healthy weight loss plan.Cells and animal studies demonstrated lipolytic effects of grapefruit extract and polyphenols through the inhibition of cAMP-phosphodiesterase and activation of hepatic peroxisome proliferator-activated receptor γ and α 287,288,289. 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. What’s more, research hasn’t definitively shown that supplementing leads to meaningful weight loss, especially in the long term. Because carnitine may improve the breakdown of fats, it’s been linked with weight management, and research suggests that carnitine may help with small amounts of weight loss. An umbrella review of 13 meta-analyses concluded that berberine did not significantly decrease body weight, BMI, or waist-to-hip ratio, though it had some lipid-lowering benefits. Certain supplements may also interact with medications or exacerbate health issues.“Overall, there’s limited evidence to suggest that supplements are effective for long-term weight loss,” says Kelli Richardson, Ph.D., RDN, the manager for clinical research and nutrition at WeightWatchers.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 .Our clinical newsletter helps sort it all out.Noteworthy, in a double-blind, placebo-controlled trial included in the previous metanalysis, patients with T2D receiving up to 21 g/day of guar gum reported a placebo-adjusted body weight loss of 3 kg and a total cholesterol decrease of 11% .The most important thing is to look for supplements that are third-party tested and have a transparent label that is easy to understand.No adverse effects have been found in rats at doses up to 2,500 mg/kg body weight per day , but its safety has not been rigorously studied in humans. For example, green tea supplementation was only linked to a 1.5 pound greater weight loss than those not using green tea. While more research is needed to fully understand their weight-loss potential, a meta-analysis of data indicates that probiotics may help with weight loss, as well as a reduction in BMI, waist circumference, and body fat. People taking green tea extract or stimulant-based supplements should periodically check blood pressure and liver function as advised by a healthcare provider. While most supplements are well-tolerated, stimulant-based and thermogenic products can cause side effects like elevated heart rate, high blood pressure, anxiety, or insomnia. 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. Despite its popularity as a weight-loss supplement, very little scientific research on hoodia has been conducted in humans . Doses of guar gum ranged from 9 to 30 g/day for 3 weeks to 6 months; most participants followed their usual diet, and some received dietary advice. Based on 34 of the liver damage case reports and animal pharmacological and toxicological information, the USP concluded that the consumption of green tea products "probably" caused 7 cases of liver damage and “possibly” caused 27 cases. There is also increasing evidence in humans that green tea extract might cause liver damage, though the underlying mechanism is not well understood . For green tea extract, most reported adverse effects are mild to moderate, and they include nausea, constipation, abdominal discomfort, and increased blood pressure . #8 Thorne Green Tea Phytosome L-Carnitine was shown to improve insulin resistance, increase acetyl-coenzyme A and glucose supply to the brain leading to increased energy expenditure; it facilitates activated long chain fatty acids transportation into mitochondria, playing an important role in β-oxidation. Caffeine suppresses hunger and stimulates energy expenditure through increased excitability of the sympathetic nervous system (SNS), increased fat oxidation and Brown Adipose Tissue (BAT) activation. In order to reduce appetite and possibly increase energy expenditure, we propose the use of coffee derived caffeine (300 mg/daily) and chrologenic acid (200 mg/daily). “I’ve been taking these for around 20 days, and I’ve seen results from the daytime pills, specifically, with a lot less brain fog and an altogether clearer head,” they said. “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. Each daily serving includes a day pack and a night pack, with eight capsules in each. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.