First and foremost, this needs to be said: there is no supplement that will magically override a sedentary lifestyle and a diet full of processed foods and refined sugars. That product simply does not exist. HOWEVER, if you are someone practicing meaningful lifestyle habits to lose weight that include regular exercise and a diet rich in whole (real) foods and low in processed foods and refined sugars, then read on for some proven, evidence-based supplements that can boost your weight loss journey!

 

One more thing to mention – be sure to source your supplements wisely. Amazon is notorious for selling counterfeit supplements, and no regulation in the supplement world means that it’s basically the Wild West when it comes to choosing your products. Look for products that have one or more of these certifications: NSF Certified for Sport, USP Verified, cCMP certified, Non-GMO verified, or USDA Organic. You can visit my Fullscript dispensary here (and get 25% off!) if you want high-quality, trustworthy supplements sourced by a medical advisory board. 

Ok, on to supplements that actually work…

 

1. Berberine

Berberine is a plant alkaloid that has earned a reputation for its powerful metabolic benefits. Although it doesn’t replace the need for exercise, it can mimic some of the beneficial effects of physical activity. This makes it an excellent supplement for people who struggle with weight loss, particularly those with conditions like insulin resistance or diabetes.

How Does Berberine Work? One of the key benefits of berberine is its ability to activate AMPK, an enzyme that plays a crucial role in metabolism. When activated, AMPK increases the density of mitochondria in muscle cells, which boosts fat burning and energy expenditure. Berberine also helps suppress appetite, alter the gut microbiome in a favorable way, and may even enhance fat burning by directly targeting adipose tissue.

Does It Work? A meta-analysis of 12 studies found that berberine significantly reduced BMI, waist circumference, and levels of CRP (a marker of inflammation) in individuals taking it daily. It was found to be as effective as the diabetes medication Metformin in regulating blood glucose. Berberine can be especially helpful for those dealing with insulin resistance, elevated blood sugar, or metabolic syndrome. For best results, combine it with regular exercise.

2. Probiotics

Probiotics are well-known for supporting digestive health, but recent research suggests that they can also play a significant role in weight loss. The gut microbiome, which is made up of trillions of bacteria, has a profound impact on metabolism, energy balance, and even hunger regulation. 

How Do Probiotics Work? Probiotics help alter the composition of your gut bacteria, promoting the growth of beneficial strains that support better digestion and overall health. A balanced microbiome can improve the production of neurotransmitters, regulate hormones, and enhance the absorption of nutrients, all of which can contribute to weight loss.

Does It Work? A meta-analysis of 27 studies found that 23 out of the 27 studies showed positive effects on body weight after taking probiotics daily. While probiotics are not a quick fix for weight loss, they can significantly improve your gut health, energy levels, and metabolism. To see the most significant results, aim for a high-dose probiotic with at least 100 billion CFU per serving, which is five times the usual dose in typical probiotic supplements.

 

3. Glucomannan

Glucomannan is a dietary fiber derived from the root of the konjac plant. While dietary fibers are often linked with digestive health, glucomannan has a unique property that makes it especially effective for weight loss: it expands when introduced to water. This ability sets it apart from other fiber supplements, offering a range of benefits for those looking to shed some pounds. 

How Does Glucomannan Work? First, glucomannan expands in your stomach, creating a sense of fullness and helping to curb your appetite. This makes it a powerful tool for those struggling with overeating or emotional eating. Second, it forms a gel-like substance that slows the absorption of food, preventing rapid spikes in blood sugar and insulin. This is important because unstable blood sugar levels often lead to increased hunger and cravings, making weight loss more difficult.

Lastly, glucomannan serves as food for the beneficial bacteria in your gut, promoting a healthier microbiome. A balanced gut microbiome has been linked to improved metabolism and easier weight management.

Does It Work? Numerous studies have shown that taking glucomannan daily for about 8 weeks can result in an average weight loss of 5 pounds. It is an excellent natural weight loss supplement with minimal side effects. It works best alongside intermittent fasting or prolonged fasting protocols to enhance your results. If you struggle with binge eating or frequent overeating, glucomannan can help you regain control.

One thing to note is that glucomannan may cause mild bloating in some people, but this side effect usually fades after a few days. It’s not suitable for those who have had bariatric surgery or have any issues with the esophagus.

 

4. Green Tea Extract: A Metabolism Booster

Green tea extract is one of the most well-researched supplements when it comes to weight loss. It’s packed with antioxidants called catechins, particularly epigallocatechin gallate (EGCG), which has been shown to enhance fat burning and boost metabolism. While it’s not a miracle cure, adding green tea extract to your weight loss regimen can provide some solid support.

How It Works:
Green tea extract has been shown to promote fat oxidation (the breakdown of fat) and increase the body’s energy expenditure. Studies have shown that taking green tea extract can help with weight loss, although the effects are often modest. One meta-analysis published in the American Journal of Clinical Nutrition found that the catechins in green tea can contribute to weight loss and help maintain weight after losing it.

Does It Work?
While the weight loss effects may not be dramatic, green tea extract has been shown to aid in reducing body weight, body mass index (BMI), and waist circumference in some individuals. It’s important to note that individual results can vary, so think of green tea extract as a helpful addition to your weight loss plan, not a standalone solution.

 

5. Protein Supplements: A Lean Muscle Preserver

Protein is often associated with bodybuilding and muscle growth, but it plays an equally important role in weight loss. A high-protein diet has been shown to promote feelings of fullness, reduce cravings, and boost metabolism. Additionally, protein helps preserve lean muscle mass, which is crucial for maintaining a healthy metabolism during weight loss.

How It Works:
Protein supplements, such as whey protein, can be a convenient and effective way to ensure you’re meeting your daily protein needs. Whey protein is particularly popular because it’s quickly absorbed by the body and is rich in high-quality protein. When incorporated into your routine, protein supplements can support your weight loss journey by promoting satiety and helping to preserve muscle mass, which ultimately contributes to fat loss.

Does It Work?
Many studies show that increasing protein intake can help with weight loss by promoting fullness and reducing overall calorie intake. In addition, protein helps preserve lean muscle mass, which is essential for maintaining a healthy metabolism. For those who struggle to get enough protein through whole foods, protein supplements can provide an easy and effective solution.

 

6. Omega-3 Fatty Acids: A Cardiovascular and Weight Loss Booster

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, as well as in fish oil supplements, are essential for overall health. These healthy fats are known for their benefits on heart health, but they can also support weight loss. Omega-3s help reduce fat mass and improve body composition by increasing the body’s ability to burn fat.

How It Works:
Omega-3 fatty acids have been shown to improve fat metabolism and reduce fat storage. In addition to their weight loss benefits, omega-3s are great for cardiovascular health and can even have positive effects on mood and mental well-being. If you don’t eat enough fatty fish or struggle to get enough omega-3s through food, fish oil supplements are a convenient way to ensure you’re meeting your needs.

Does It Work?
Research has shown that omega-3 fatty acids can help reduce fat mass and improve body composition. They also support overall health, so they’re a great addition to your supplement regimen for more than just weight loss.

Final Thoughts: A Holistic Approach to Weight Loss

While weight loss supplements can provide helpful support, it’s essential to approach your weight loss journey with a holistic mindset. No supplement can replace the foundational pillars of weight loss, which include proper nutrition, regular exercise, and a healthy lifestyle. Before adding any new supplements to your routine, make sure you’re optimizing these key areas first.

Remember, there’s no one-size-fits-all solution. What works for one person may not work for another, so it’s important to find the right combination of habits, dietary choices, and supplements that work for your unique body and lifestyle. If you’re considering adding supplements to your routine, it’s always a good idea to consult with your healthcare provider to ensure they align with your personal health goals.

Check out some of my other blog posts on weight loss:

Why you can’t lose weight after Menopause

Are your hormones keeping you from losing weight?

Disclaimer 

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.