Weight Loss And Obesity

Health Condition

Weight Loss and Obesity

  • Alpha-Lipoic Acid

    Multiple clinical trials have found alpha-lipoic acid can slightly decrease body weight and may reduce waist circumference in people with abdominal obesity.

    Dose:

    600 mg one to three times per day
    Alpha-Lipoic Acid
    ×
    In a placebo-controlled trial, 360 people with obesity received 1,200 or 1,800 mg of alpha-lipoic acid per day or placebo for 20 weeks. The alpha-lipoic acid group experienced significantly greater weight and fat loss compared to the placebo group: the average weight loss was 6.1 pounds with 1,800 mg per day of alpha-lipoic acid, 3.3 pounds with 1,200 mg per day, and 2.1 pounds with placebo.15 A similar trial followed 81 participants with overweight and obesity for 24 weeks and found those taking 600 mg of alpha-lipoic acid per day experienced slightly more weight and percent body fat loss compared to those given placebo.16 Another placebo-controlled trial included 97 women with overweight or obesity who followed a calorie-restricted diet and were given 300 mg of alpha-lipoic acid or placebo daily for 10 weeks. The women who received alpha-lipoic acid lost an average of 3.3 pounds more than women who received a placebo.17 An eight-week cross-over design trial found 1,200 mg of alpha-lipoic acid daily not only led to mild weight loss but also resulted in reduced waist circumference, suggesting it may reduce the most dangerous type of body fat.18 Meta-analysis of multiple randomized controlled trials has further added to the evidence that alpha-lipoic acid has a small effect on short-term weight loss.19,20 Alpha-lipoic acid may even decrease weight gain associated with the use of antipsychotic medications. It is not clear how alpha-lipoic acid works, but some evidence suggests it may reduce inflammatory, appetite, and metabolic signaling.

  • Amylase Inhibitors

    Amylase inhibitors, like phaseolamin from white kidney beans, reduce digestion and absorption of dietary carbohydrates and may aid in weight loss.

    Dose:

    1,200 to 2,400 mg per day of white kidney bean extract
    Amylase Inhibitors
    ×
    Amylase inhibitors are also known as starch blockers because they interfere with digestion of dietary starches and other complex carbohydrates, slowing digestion in general, reducing absorption of glucose, and preventing blood glucose spikes.21 Phaseolamin is an amylase inhibitor from white kidney beans (Phaseolus vulgaris) and has been widely studied for its potential to support weight loss.22,21 In a placebo-controlled trial that included 120 participants with obesity, those treated with 2,400 mg per day of white kidney bean extract lost 2.24 kg (4.9 pounds) after 35 days, while those taking placebo lost only 0.29 kg (0.6 pounds.24 In another trial, mildly overweight adults with stable weight for six months or longer took either 445 mg of white kidney bean extract or placebo daily for 30 days; those taking white kidney bean extract lost 2.93 kg (6.4 pounds), while those taking placebo lost 0.35 kg (0.8 pounds). They also lost more body fat and had greater reductions in waist, hip, and thigh circumferences.25 A meta-analysis that included 11 clinical trials (including some unpublished data from supplement manufacturers) with a combined total of 573 participants found white kidney bean extract, at a dose of at least 1,200 mg per day for a minimum of four weeks, can promote weight loss in people with overweight and obesity. A separate meta-analysis in the same publication, which included three trials with a combined total of 110 subjects, found white kidney bean extract also reduces body fat.26

  • Blue-Green Algae

    Blue-green algae, or spirulina, helps promote reductions in weight, body fat, waist circumference, and triglyceride levels.

    Dose:

    1 to 4.5 grams daily
    Blue-Green Algae
    ×
    Blue-green algae, or spirulina, is a rich source of protein, vitamins, minerals, and essential fatty acids. It also provides antioxidant and anti-inflammatory phytochemicals, and one constituent from spirulina has been found to inhibit pancreatic lipase, a fat-digesting enzyme.26 In one placebo-controlled trial, 64 people with obesity took 1 gram of spirulina or placebo daily for 12 weeks; those taking spirulina lost 3.5 pounds and reported a significant decrease in appetite, while those taking placebo lost 1.4 pounds and reported increased appetite.27 Another placebo-controlled trial that included 52 subjects with overweight or obesity found 2 grams of spirulina daily taken during a 12-week reduced-calorie diet program reduced appetite and enhanced weight loss, body fat loss, and waist circumference reduction.28 In a multi-phase crossover trial, people with overweight or obesity had more improvement in body weight and fitness during a six-week exercise program if they were given 4.5 grams of spirulina daily compared to placebo, and the synergistic effect of spirulina and exercise was more profound in those with obesity. In addition, spirulina had positive impacts on body weight and some markers of fitness even in the absence of exercise.29 Comprehensive reviews and a meta-analysis of results from five controlled trials add further weight to findings that spirulina can reduce body weight, body fat, waist circumference, and appetite, and may have positive effects on cholesterol and triglyceride levels in people with overweight and obesity.30,26

  • Chitosan

    Chitosan is type of fiber that has been shown to have a small positive impact on weight loss.

    Dose:

    1 to 3 grams per day
    Chitosan
    ×
    Chitosan is a fiber extracted from the shells of crustaceans such as shrimp and crab or the cell walls of fungi. It is sometimes used in the food industry as a thickener and emulsifier. In a placebo-controlled trial, 96 subjects with overweight and obesity took 2.5 grams of chitosan per day or placebo for 90 days. Despite having similar calorie intake, those in the chitosan group lost an average of 3.1 kg (almost 7 pounds) while those in the placebo group had no significant change in body weight. In addition, the chitosan group had decreased body fat, abdominal fat, and waist circumference, had reductions in high HgA1c (a marker of glucose regulation), and reported improved quality of life.31 Two meta-analyses, one that included data from 14 randomized controlled trials with a combined total of 1,101 participants and another that included data from 15 trials with 1,130 participants, showed chitosan mildly reduces body weight and body fat in individuals with overweight or obesity.32,33 Findings from another trial suggest taking 2 grams per day of vitamin C along with 3 grams per day of chitosan may induce greater weight loss than chitosan alone.34 Chitosan has been shown to reduce fat absorption in laboratory animals, but controlled human trials have found chitosan has little to no impact on fat absorption.35,36,37,38 Although more research is needed to understand how chitosan induces weight loss, one possibility is that, as a prebiotic fiber, it may alter the gut microbiome composition in ways that promote healthy metabolism.39

  • Chromium

    Supplementing with chromium has beneficial effects on glucose and lipid metabolism and can help support weight loss.

    Dose:

    500 to 1,000 micrograms per day
    Chromium
    ×
    The mineral chromium plays an essential role in the metabolism of carbohydrates and fats and may improve insulin sensitivity.40 Chromium has also been found to enhance weight loss. Three meta-analyses of randomized controlled trials in subjects with overweight and obesity have concluded chromium has a small positive impact on body weight when used in doses of 200–400 micrograms per day for 12–16 weeks.41,42,43 Some evidence further shows chromium may help in regulating mood and appetite, and one placebo-controlled trial found chromium had positive effects in women with overweight or obesity who also had binge eating disorder: chromium supplementation resulted in reduced frequency of binge eating and greater weight loss compared to placebo, and 1,000 micrograms per day was more effective than 600 micrograms daily.44

  • Coffee

    Coffee from roasted coffee beans and green coffee extract have both been shown to support weight loss.

    Dose:

    3 to 4 cups of coffee or 180 to 200 mg of green coffee extract per day
    Coffee
    ×
    Active compounds found in green and roasted coffee beans, such as caffeine, chlorogenic acids (antioxidant polyphenols), and prebiotic fibers, may contribute to beneficial effects on metabolism.45,46,47 A comprehensive review of the research indicates drinking three to four cups of coffee daily has a positive impact on metabolic health and lowers the risk of death from any cause.48 Green coffee beans are thought to have greater potential to support weight loss due to their higher chlorogenic acid content compared to roasted coffee beans. Meta-analyses of 15–16 controlled clinical trials indicate green coffee extract has small weight- and waist circumference-reducing effects in people with overweight and obesity.49,50

  • Fiber

    Several trials have shown that fiber supplementation from a variety of sources accelerated weight loss in people who were following a low-calorie diet.

    Dose:

    5 to 7 grams daily
    Fiber
    ×
    Numerous clinical trials have shown supplementing with viscous (gel-forming) soluble fibers such as psyllium, guar gum, pectins, glucomannan, and beta-glucans (found in oat bran, mushrooms, and other sources) results in decreased body weight and waist circumference, even in individuals eating a regular diet.51,52 In addition, although the effects may be small, fiber supplement-related weight loss is more profound in those with overweight and obesity, type 2 diabetes, and metabolic syndrome.51 It is thought viscous fibers work in part by promoting a sense of fullness and slowing the absorption of glucose from the intestines.52,55 In addition, some types of fiber may have beneficial metabolic effects due to their prebiotic properties—their ability to build colonies of health-promoting bacteria in the intestines. Byproducts of fiber fermentation by gut microbes include short chain fatty acids and other compounds that help regulate immune function, appetite, fat burning, energy expenditure, insulin sensitivity, and glucose metabolism, all of which can impact weight loss.55

  • Green Tea

    Green tea extract rich in polyphenols may support a weight-loss program by increasing energy expenditure and fat burning.

    Dose:

    An extract supplying 100–460 mg of EGCG per day
    Green Tea
    ×
    Green tea contains caffeine and polyphenols known as catechins (such as epigallocatechin gallate, or EGCG), which may work synergistically to support weight loss.54 Meta-analyses and reviews of multiple randomized controlled trials have found green tea extract has a small positive effect on weight loss and fat loss in people with overweight and obesity.54,56,57,58 Research shows green tea extracts can inhibit carbohydrate- and fat-digesting enzymes, improve gut microbiome balance, activate normal adipose tissue metabolism, and possibly raise energy expenditure by increasing heat production.54,60

  • L-Carnitine

    The amino acid L-carnitine is thought to be potentially helpful for weight loss because of its role in fat metabolism.

    Dose:

    250 to 2,000 mg per day
    L-Carnitine
    ×
    The amino acid L-carnitine is thought to be potentially helpful for weight loss because of its role in fat metabolism. L-carnitine has been found to reduce fatigue and hunger and improve weight loss effects of fasting.59,60 Multiple controlled trials and three meta-analyses have shown that supplementing with L-carnitine can lead to small reductions in body weight in people with overweight and obesity.61,62,63 In a placebo-controlled trial that included 60 overweight women with polycystic ovary syndrome, taking 250 mg of L-carnitine daily for 12 weeks resulted in weight loss, waist circumference reduction, and improved glucose regulation and insulin sensitivity.64

  • Multivitamin

    Extra vitamins and minerals help ensure people get the nutrition they needs, especially people on a weight-loss diet who are avoiding certain foods.

    Dose:

    Daily multivitamin-mineral; follow label instructions
    Multivitamin
    ×
    Diets that are low in total calories may not contain adequate amounts of various vitamins and minerals. For that reason, taking a multiple vitamin-mineral supplement is advocated by proponents of many types of weight-loss programs, and is essential when calorie intake will be less than 1,100 calories per day.65

  • PolyGlycopleX (PGX)

    PGX has been found in multiple randomized controlled trials to support weight loss and improve metabolic health.

    Dose:

    5 grams three times daily with meals
    PolyGlycopleX (PGX)
    ×
    The synthetic viscous fiber called polyglycoplex, or PGX, has been reported in several studies to improve metabolic health and support weight loss.66 In a one-year placebo-controlled trial with 290 participants with overweight or obesity who also had type 2 diabetes, 15–20 grams per day of PGX improved metabolic parameters and led to mild, sustained weight loss and waist circumference reduction.67 Another placebo-controlled trial in 118 overweight adults showed PGX, at 5 grams of granules three times per day, reduced calorie intake, waist circumference, and body weight after 12 weeks.68 A one-year controlled trial comparing 5 grams of PGX to 5 grams of psyllium husk, taken three times per day with meals, found PGX was more effective for achieving and maintaining weight reduction.69 PGX appear to work by suppressing appetite and increasing fullness.70 In addition, some evidence suggests it may also have prebiotic properties, improving composition of the gut microbiome.67

  • Probiotics

    A growing body of research shows probiotics can increase weight loss in those with overweight and obesity.

    Dose:

    Up to 9x109 (nine billion) colony forming units daily
    Probiotics
    ×
    People with obesity exhibit differences in gut microbiome composition compared to normal-weight individuals. Multiple controlled trials, meta-analyses, and reviews show probiotic supplements containing various Lactobacillus and Bifidobacterium strains can help to reduce body weight, waist circumference, fat mass, and percent body fat, and may improve cholesterol levels and other markers of metabolic health.71,72,73,74,75 These effects may be due to the influence of microbes present in the gut on appetite, mood, inflammatory status, nutrient intake and absorption, and metabolism.76 One analysis determined the best effects on body weight reduction were associated with the use of two or more strains of probiotic bacteria, doses below 1010 [ten billion] colony forming units per day, and probiotics in foods (versus capsules and powders).71

  • Soy

    Soy appears to have several effects on the body that might help with weight loss.

    Dose:

    Refer to label instructions
    Soy
    ×
    Animal and human studies have suggested that when soy is used as a source of dietary protein, it may have several biological effects on the body that might help with weight loss.77 A preliminary study found that people trying to lose weight using a meal-replacement formula containing soy protein lost more weight than a group not using any formula.78 However, controlled studies comparing soy protein with other protein sources in weight-loss diets have not found any advantage of soy.79,80,81 When soy protein is used for other health benefits, typical daily intake is 20 grams per day or more.

  • Vitamin D

    Vitamin D insufficiency and deficiency are common in people with overweight and obesity; restoring sufficient levels with vitamin D supplements is likely to improve the response to weight loss efforts.

    Dose:

    2,000–7,000 IU per day
    Vitamin D
    ×
    People with obesity are more likely to have poor vitamin D status than their normal-weight counterparts, and low vitamin D may contribute to the systemic inflammation, insulin resistance, and metabolic disturbances associated with obesity.82,83 The value of vitamin D supplementation in weight loss programs is becoming increasingly apparent. In a placebo-controlled trial that included 44 vitamin D-deficient participants with obesity, supplementing a weight loss diet with 50,000 IU of vitamin D per week for 12 weeks restored healthy vitamin D status, decreased levels of a marker of inflammation, and led to greater weight and body fat reduction than diet and placebo.84 In a study with 205 overweight or obese participants enrolled in a three-month weight loss program, those with sufficient baseline vitamin D status lost more weight than those with baseline vitamin D insufficiency, and among those with vitamin D insufficiency, those who began taking 2,000 or 4,000 IU of vitamin D per day lost more weight than those who did not take vitamin D.85 Interestingly, a placebo-controlled trial in 218 women with overweight or obesity and vitamin D insufficiency who were randomly assigned to take either 2,000 IU of vitamin D daily or placebo for 12 months found only those who became vitamin D-sufficient through supplementation had greater weight loss compared to placebo.86

  • Whey Protein

    Whey protein may help people on weight-loss diets by suppressing appetite, increasing energy expenditure, and preserving muscle.

    Dose:

    Around 28 grams one to three times per day
    Whey Protein
    ×
    Whey protein, like other supplemental proteins, may aid people on a low-calorie weight-loss diets by suppressing appetite and preserving muscle.87 Protein from whey and other sources also increase heat production and energy expenditure.88 Furthermore, whey protein has been shown to have positive effects on cardiovascular and metabolic health generally, with effects such as enhancing blood glucose control, lowering blood pressure, and improving lipid levels.89 In one clinical trial, 56 participants with type 2 diabetes and overweight or obesity ate similar lunches and dinners along with either a high-protein breakfast with 28 grams of whey protein, a high-protein breakfast with mixed protein, or a high-carbohydrate (control) breakfast for 12 weeks; at the end of the trial, those in the whey protein group lost an average of 7.6 kg (16.7 pounds), those in the mixed protein group lost 6.1 kg (13.4 pounds) and those in control group lost 3.5 kg (7.7 pounds). In addition, whey protein had greater benefits on blood glucose control than mixed protein.90 In a meta-analysis that included nine controlled trials in subjects with overweight and obesity, whey protein supplement use was found to slightly reduce body weight and body fat and improve markers of cardiovascular health.91

  • 5-HTP

    5-HTP has been shown to reduce appetite and to promote weight loss.

    Dose:

    Take under medical supervision: 600 to 900 mg daily for no more than 12 weeks
    5-HTP
    ×
    5-HTP (5-hydroxytryptophan), the precursor to the chemical messenger (neurotransmitter) serotonin, has been shown in three short-term controlled trials to reduce appetite and to promote weight loss. In one of these trials (a 12-week double-blind trial), overweight women who took 600 to 900 mg of 5-HTP per day lost significantly more weight than did women who received a placebo. In a double-blind trial with no dietary restrictions, obese people with type 2(non-insulin-dependent) who took 750 mg per dayof 5-HTP for two weeks significantly reduced their carbohydrate and fat intake. Average weight loss in two weeks was 4.6 pounds, compared with 0.2 pounds in the placebo group. This amount has not been established as a safe long-term treatment and should not be tried without a doctor’s supervision; people taking antidepressants or other medications should be aware of potential drug interactions.

  • 7-Keto DHEA

    7-Keto DHEA was found in a single randomized controlled trial to promote weight loss in people with overweight and obesity.

    Dose:

    100 mg twice per day
    7-Keto DHEA
    ×
    7-Keto DHEA (3-acetyl-7-oxo-dehydroepiandrosterone) is a derivative of DHEA that may influence hormone signaling related to fat production and distribution.92 7-Keto DHEA was found to promote weight loss in in one double-blind placebo-controlled trial. The trial included 30 participants with overweight or obesity who engaged in a cross-training exercise program for 60 minutes three times per week, were instructed to eat a diet providing 1,800-calories per day, and were given either 100 mg of 7-keto DHEA or placebo twice daily. After eight weeks, those receiving 7-keto DHEA had lost more weight and lowered their percentage of body fat more than those taking a placebo. In addition, they had increased levels of active thyroid hormone (triiodothyronine or T3), which plays a major role in determining metabolic rate.93

  • Borage Oil

    Borage oil may help reduce the amount of weight regain after substantial weight loss.

    Dose:

    5 grams (providing 890 mg of gamma-linolenic acid) per day
    Borage Oil
    ×
    In a double-blind study of obese people who had previously lost an average of about 66 pounds, supplementation with 5 grams of borage oil per day (providing 890 mg per day of gamma-linolenic acid) significantly reduced the average amount of weight regained over the next 12 months (4.8 pounds in the borage oil group versus 19.3 pounds in the placebo group).94 Studies in animal models of obesity suggest borage oil inhibits weight gain by promoting energy production and reducing fat accumulation.95

  • Calcium

    Calcium supplementation, especially in conjunction with vitamin D and in people with calcium-poor diets, may support healthy weight and body fat loss.

    Dose:

    800–1,200 mg daily
    Calcium
    ×
    A meta-analysis of 41 trials found increasing calcium intake through diet or supplements does not enhance weight loss. Nevertheless, some controlled trials have found supplementing with calcium, particularly when combined with vitamin D, may increase weight loss and body fat reduction. In a 14-week trial, participants on a low-calorie/high-carbohydrate diet lost more weight if they were given 800 mg of calcium daily than placebo, and had greater fat reduction if they were also given 400 IU per day of vitamin D; however, participants on a low-calorie/high-protein diet experienced similar weight loss as those on the low-calorie/high-carbohydrate diet but had no added effect from calcium or calcium plus vitamin D supplementation.96 Another trial that included 135 early-postmenopausal women found getting 1,500 mg of calcium and 600 IU of vitamin D per day through diet, supplements, or a combination improved weight and body fat loss during six-month on a low-calorie diet.97 Calcium plus D has been found to reduce not only body weight and fat but also waist circumference in women with obesity.98

  • Casein Protein

    Casein protein supplements may support weight loss in people on a low-calorie diet.

    Dose:

    30 grams per day
    Casein Protein
    ×
    Casein, the main protein in milk, may prevent weight gain and aid weight loss due to its effect on appetite, calorie burning, and body composition.99 Numerous studies in animals suggest casein promotes thermogenesis (heat production) and prevents weight gain and body fat growth even in animals with genetic predisposition for, or eating a diet designed to cause, weight gain.100 In humans, casein protein supplements taken at bedtime have been found to increase resting metabolic rate in healthy active adults,101,102 but not in obese men and women.103,104 Protein supplements composed of casein, whey, and soy have all demonstrated similar positive effects on weight loss in clinical trials in subjects with overweight and obesity.105,106,107

  • Chili Peppers

    Compounds from chili pepper have been found to slightly increase energy expenditure, fat-burning, and weight loss.

    Dose:

    6 to 10 mg of capsinoids or 135 mg of capsaicin per day
    Chili Peppers
    ×
    Research has suggested cayenne chili pepper (Capsicum annuum) and chili extracts may help people lose weight by increasing energy expenditure, modulating metabolism in adipose tissue, interfering with dietary fat absorption, and decreasing appetite.108,109 In a placebo-controlled trial that included 80 participants with obesity, taking 6 mg of capsinoids from chili pepper daily for twelve weeks resulted in two pounds of body weight loss compared to one pound of body weight loss in those taking placebo.110 A four-week placebo-controlled trial in 44 participants with overweight and obesity also noted a non-statistically significant trend toward weight loss and increased energy expenditure and fat-burning in those taking 10 mg per day of capsinoids.111 In addition, a trial in 91 subjects who had lost 5–10% of their body weight found those receiving 135 mg per day of capsaicin (extracted from chili pepper) for three months had a sustained increase in fat burning and regained less weight compared to those receiving placebo.112 Other clinical evidence suggests only people with metabolically active brown adipose tissue (a type of fat tissue that produces heat) have increases in fat-burning and energy expenditure in response to taking chili pepper extract.113

  • Coleus

    Clinical trials suggest coleus may help regulate body weight and improve metabolic health.

    Dose:

    250 mg of standardized extract twice daily
    Coleus
    ×
    Coleus forskohlii is an Ayurvedic medicinal plant used historically to treat high blood pressure, heart failure, eczema, digestive colic, respiratory ailments, painful urination, insomnia, and seizures, as well as overweight and obesity.114 Laboratory research suggests forskolin, an active compound from coleus, may reduce excessive inflammatory signaling by fat cells.115 In a preliminary clinical trial, six overweight women were treated with 250 mg of Coleus forskohlii extract, standardized to contain 10% forskolin, twice daily for eight weeks. On average, the women lost ten pounds of body weight, and body fat was reduced by 8%.116 In a 12-week placebo-controlled trial that included 23 mildly overweight women, those receiving a standardized coleus extract, at a dose of 250 mg twice daily, lost 0.6 kg (1.3 pounds) of body weight while those receiving placebo gained 1.3 kg (2.9 pounds); although the difference was not statistically significant, it did suggest a possible role for coleus in slowing weight gain.117 A similar trial that included 30 women with overweight and obesity being treated with a reduced-calorie diet found taking coleus resulted in the same weight loss as placebo; however, coleus had greater positive impacts on insulin levels and insulin resistance, suggesting it may improve metabolic health generally.118

  • Conjugated Linoleic Acid

    Although the evidence is conflicting, the majority of the evidence shows CLA can help people lose body fat, and may promote a small amount of weight loss.

    Dose:

    1.7–8 grams daily
    Conjugated Linoleic Acid
    ×
    Conjugated linoleic acid (CLA) is a group of polyunsaturated fatty acids found mainly in dairy products. In numerous randomized controlled trials lasting from 12 weeks to two years, CLA supplementation has been found to reduce body fat in people with overweight and obesity.119,120 Although some trials have reported weight loss attributable to CLA, others have found no effect of CLA on body weight.120 A meta-analysis of seven placebo-controlled trials lasting six months or longer concluded CLA use is associated with small increases in weight loss and fat loss.122 One trial evaluated the effect of CLA on weight and fat regain in 101 participants with overweight or obesity who had lost 8% or more body weight: after one year, those taking 3.4 grams of CLA per day had regained the same amount of weight and fat as those taking placebo (olive oil).123 Importantly, conflicting evidence has emerged regarding the impact of CLA on oxidative stress and insulin resistance.124,125,126 Therefore, the use of CLA by people with type 2 diabetes or signs of insulin resistance should be carefully monitored.

  • DHEA

    DHEA appears to improve body composition and metabolic health, particularly in elderly people.

    Dose:

    25 to 50 mg daily; DHEA-sulfate levels should be monitored periodically during supplementation
    DHEA
    ×
    Dehydroepiandrosterone, or DHEA, is a steroid hormone made in the adrenal gland. In addition to its role as a precursor for both testosterone and estrogen, DHEA may have independent functions that affect immune activity and metabolism. DHEA production declines with age, and low levels have been linked to a variety of health problems including higher body weight and percent body fat.126,127 In a placebo-controlled trial that included 61 postmenopausal women with obesity, 100 mg per day of DHEA for three months resulted in greater weight loss and reductions in waist circumference, as well as improvements in blood glucose levels, blood pressure, and other metabolic parameters, compared to placebo.128 In another trial that included 125 elderly men and women, taking 50 mg of DHEA per day for 2 years decreased abdominal fat, improved glucose metabolism, and lowered levels of inflammatory chemicals.129 A six-month placebo-controlled trial also found 50 mg of DHEA per day led to reduced abdominal fat and improved insulin sensitivity in elderly subjects with low DHEA levels.130

  • Fish Oil

    Fish oil and its fatty acids, EPA and DHA, may support health metabolism in people with overweight and obesity.

    Dose:

    Around 2,000 mg of combined EPA and DHA per day
    Fish Oil
    ×
    Fish oil contains anti-inflammatory omega-3 fatty acids—primarily EPA and DHA— that may promote healthy metabolism by reducing insulin resistance and inflammatory signaling by adipose tissue.131 Fish oil and omega-3 fatty acids appear to increase the sense of fullness improve the metabolic functions of fat tissue.132 One placebo-controlled trial enrolled 65 women with overweight or obesity, as well as depression; depression symptoms were reduced and weight loss was greater in those who received a combination of 1,080 mg of EPA and 720 mg of DHA daily after 12 weeks.133 A meta-analysis of data from eleven randomized controlled trials with a combined total of 617 participants found omega-3 fatty acids from fish can improve metabolic health by reducing waist circumference and triglyceride levels in individuals with overweight and obesity, but have little effect on weight loss.134

  • Fucoxanthin

    Fucoxanthin, an antioxidant found naturally in some types of seaweed, might prevent the growth of fat tissue and reduce abdominal fat.

    Dose:

    Seaweed extract in an amount providing 2.4 to 3.0 mg of fucoxanthin per day
    Fucoxanthin
    ×
    Fucoxanthin is a member of the carotenoid family, and is found naturally in some types of seaweed, such as wakame. Laboratory studies suggest fucoxanthin reduces inflammation and oxidative stress and may inhibit dietary fat absorption by inhibiting fat-digesting enzymes known as lipases. It also appears to improve lipid metabolism and increase fat burning.135 In a placebo-controlled trial, 151 premenopausal non-diabetic women with obesity took either a supplement providing 300 mg of seaweed extract (providing 2.4 mg of fucoxanthin) plus 200 mg of pomegranate oil, or placebo daily for 16 weeks; those taking the supplement had greater reductions in body weight, body fat, liver fat, waist circumference, triglyceride levels, and levels of the inflammatory marker C-reactive protein.136 The same supplement, taken in in amount providing 3 mg of fucoxanthin per day, was reported to change the character of adipose tissue in two subjects to a type associated with increased heat production and energy expenditure.137

  • Garcinia cambogia

    HCA may aid in weight loss by suppressing appetite and by reducing the conversion of carbohydrates into stored fat.

    Dose:

    Refer to label instructions
    Garcinia cambogia
    ×
    (-)-Hydroxycitric acid (HCA), extracted from the rind of the Garcinia cambogia fruit grown in Southeast Asia, has a chemical composition similar to that of citric acid (the primary acid in oranges and other citrus fruits). Preliminary studies in animals suggest that HCA may be a useful weight-loss aid.138,139 HCA has been demonstrated in the laboratory (but not yet in clinical trials with people) to reduce the conversion of carbohydrates into stored fat by inhibiting certain enzyme processes.140,141 Animal research indicates that HCA suppresses appetite and induces weight loss.142,143,144,145 However, a double-blind trial found that people who took 1,500 mg per day of HCA while eating a low-calorie diet for 12 weeks lost no more weight than those taking a placebo.146 A double-blind trial of Garcinia cambogia (2.4 grams of dry extract, containing 50% hydroxycitric acid) found that the extract did not increase energy expenditure; it was therefore concluded that this extract showed little potential for the treatment of obesity at this amount.147 Nonetheless, another double-blind trial found that using the same amount of Garciniacambogia extract significantly improved the results of a weight-loss diet, even though the amount of food intake was not affected.148

  • Glucomannan

    Supplementing with glucomannan may promote slight weight loss in overweight adults, but findings are mixed.

    Dose:

    Adults: 3 to 4 grams daily; adolescents: 2 to 3 grams daily
    Glucomannan
    ×
    Glucomannan is a viscous soluble fiber from konjac root that has demonstrated multiple positive effects on metabolic health, including lowering cholesterol, triglyceride, and blood glucose levels.149,150 Studies examining its possible role as a weight loss aid, however, have had mixed results. One placebo-controlled trial in 20 participants with obesity found taking 1 gram of glucomannan three times daily at mealtimes for eight weeks, while making no other changes, led to a weight loss of 5.5 pounds.151 However, an eight-week placebo-controlled trial in 53 adults with overweight and obesity found 1.33 grams of glucomannan three times daily with meals did not impact weight loss.152 A meta-analysis of findings from eight randomized controlled trials did not find a significant effect of glucomannan on weight loss in people with overweight and obesity.153

  • L-Tryptophan

    Preliminary clinical trials suggest that serotonin precursors such as L-tryptophan might help control appetite and promote weight loss.

    Dose:

    1,000 mg three times daily before meals
    L-Tryptophan
    ×
    Tryptophan is the amino acid precursor to serotonin, a neurotransmitter with a critical role in mood, appetite, and metabolic regulation.154 High serotonin levels in the brain are associated with a sense of fullness, while low levels are linked to hunger.155 Unfortunately, low-calorie diets trigger decreased serotonin signaling, deterioration of mood, increased hunger and cravings, and higher likelihood of weight regain.156 A study that included ten healthy normal-weight men found 2- and 3-gram doses of tryptophan reduced calorie intake compared to placebo when taken before a buffet-style meal,157 and in a controlled trial, increasing doses of L-tryptophan from 1 gram to 2 grams to three grams before meals resulted in progressively fewer calories and carbohydrates being consumed during the meal.158 In a crossover trial with eight participants who had chronic obesity and food cravings, taking 1 gram of L-tryptophan before each meal as part of a six-week weight loss program led to greater weight loss than placebo, but the difference was not statistically significant, partly due to the small size of the trial.159

  • Pyruvate

    Combining exercise with pyruvate may help support body weight and fat loss.

    Dose:

    6 to 10 grams daily combined with an exercise program
    Pyruvate
    ×
    Pyruvate, a compound made from glucose and used to make energy in the body, might aid weight-loss efforts. One early controlled trial found that pyruvate supplements enhanced weight loss and resulted in a greater reduction of body weight and body fat in 14 women with obesity consuming a low-calorie, low-fat diet.160 Another trial that included 26 overweight participants in an exercise program found those given 6 grams of pyruvate daily for six weeks had greater body weight and body fat loss compared to those given placebo.161 However, a placebo-controlled trial in 23 women in an exercise program reported 5 grams per day of pyruvate for 30 days had no significant effect on weight or fat loss. A meta-analysis that included six controlled trials found pyruvate supplementation was slightly more effective than placebo for promoting weight loss, but can cause adverse side effects such as digestive upset and increased low-density lipoprotein (LDL)-cholesterol levels.162

  • Yohimbe

    Yohimbine, a nervous system stimulant found in yohimbe bark, may help weight loss by raising metabolic rate, reducing appetite, and increasing fat burning.

    Dose:

    Yohimbe extract providing 5 mg of yohimbine four times per day
    Yohimbe
    ×
    The ability of yohimbine, a chemical found in yohimbe bark, to stimulate the nervous system and promote the breakdown of fat tissue has led to claims that it might help weight loss by raising metabolic rate, reducing appetite, and increasing fat burning. A placebo-controlled trial that included 20 women on a low-calorie weight-loss diet found those taking 5 mg of yohimbine four times per day had increased energy expenditure and greater weight loss after three weeks.163 However, a similar trial that included 47 men, taking 43 mg per day of yohimbine for six months resulted in no effect on weight loss.164 Because of its effects on the nervous system, yohimbine increases heart rate, blood pressure, and impulsivity165; therefore, it is recommended those wishing to use yohimbine for weight loss first consult their health care practitioner.

  • Bitter Orange

    Bitter orange contains synephrine, which might promote weight loss.

    Dose:

    An amount providing not more than 70 mg of synephrine alone, or not more than 40 mg of synephrine in combination with up to 320 mg of caffeine
    Bitter Orange
    ×

    Citrus and citrus extracts have long been used to promote weight loss, and research suggests, in general, they have small positive effects on body weight and waist circumference.166 Bitter orange (Citrus aurantium) and its active constituent, synephrine, are sometimes included in weight-loss formulas. Synephrine has been found to activate a type of nerve receptor that helps regulate carbohydrate and fat metabolism.167 Studies in healthy adults have noted single doses of bitter orange extract increased fat-burning during exercise in men and women,168 and energy used during digestion, a major avenue for expending calories, in women, but not men.169 Synephrine is a weak stimulant, and is often combined with stronger central nervous system stimulants, particularly caffeine, which may increase calorie-burning.167 Two clinical trials examining the effect of combination supplements containing bitter orange extract have noted positive effects on weight loss.171,172 However, in a randomized controlled trial using bitter orange alone in subjects with overweight and obesity, no weight loss was attributable to the supplement after six weeks.173

    Reports on the possible blood pressure-raising effect of single doses of bitter orange extract in healthy individuals have been mixed.174,175 An industry-sponsored review of 20 published and unpublished studies with a combined total of approximately 360 subjects concluded taking bitter orange or synephrine, alone or in combination with other ingredients (one of which was usually caffeine), for six to twelve weeks has been associated with slight weight loss and has had no substantial adverse effects on heart rate or blood pressure.176

  • Guar Gum

    Guar gum, another type of fiber supplement, has not been effective in controlled studies for weight loss or weight maintenance.

    Dose:

    5 to 15 grams per day
    Guar Gum
    ×
    Guar gum is a viscous soluble fiber that is often used as a thickener and emulsifier in foods. Like other similar types of fiber, guar gum has been found to lower cholesterol and triglyceride levels and improve glucose metabolism, which may contribute to improved ability to lose weight.176 Although controlled trials have found guar gum can induce greater weight loss compared to placebo, a meta-analysis of eleven trials found the difference to be non-statistically significant. Since guar gum can cause digestive symptoms, the researchers who performed the meta-analysis concluded guar gum’s potential harm was greater than its potential benefits with regard to weight loss.177

  • Guaraná

    Guaraná contains caffeine and the closely related alkaloids theobromine and theophylline, nervous system stimulants that may curb appetite, increase energy expenditure, and increase weight loss.

    Dose:

    Refer to label instructions
    Guaraná
    ×
    Guaraná (Paullinia cupana) contains caffeine and the closely related alkaloids theobromine and theophylline. These compounds stimulate the central nervous system and may curb appetite, increase energy expenditure, and promote weight loss. Laboratory research suggests guaraná extract may limit the negative metabolic impacts of a Western-style diet, such as weight gain, fat accumulation, insulin resistance, lipid metabolism disorders, and fat tissue dysfunction, while increasing heat production and energy expenditure.178,179 In a placebo-controlled trial, a combination of guarana (providing 240 mg per day of caffeine) and ma huang (Ephedra sinensis, providing 72 mg per day of ephedrine, another stimulant alkaloid) led to greater reductions in body weight, body fat, and triglyceride levels; however, the drop-out rate in the supplemented group was high due to adverse side effects related to overstimulation.180

  • Guggul

    Limited evidence suggests guggul extract may improve metabolic health, lower cholesterol levels, and support weight loss.

    Dose:

    500 mg of an extract standardized to contain 5% guggulsterones three times per day
    Guggul
    ×
    Guggul is a resinous compound extracted from the mukul myrrh tree (Commiphora mukul) that has been used for thousands of years in Ayurvedic medicine to treat conditions including heart disease, lipid disorders, and obesity.181 Laboratory research suggests guggul and its active constituents, guggulsterones, may improve fat tissue function and stimulate breakdown of fat for energy.182 Investigations into its ability to lower high cholesterol levels have had mixed results,183 and one open trial found patients with metabolic syndrome lost a small amount of weight after taking a combination of guggul, curcumin, and chlorogenic acid for four months.184

  • Hemp Protein

    Increasing protein intake with hemp protein may help promote metabolic health and weight loss.

    Dose:

    25 to 30 grams of hemp protein powder per day
    Hemp Protein
    ×
    Researchers have found plant-based protein supplements can help reduce appetite and improve blood glucose control, support cardiovascular health, and may help promote weight loss while preserving muscle mass.185 Most hemp protein supplements contain ground hemp seeds; while they have less protein than other protein supplements, they are high in prebiotic fiber and contain a healthy balance of fatty acids, which may also contribute to reduced appetite, improved glucose metabolism, and body weight management.186 Whether hemp protein has real benefits or drawbacks compared to other sources of protein for people trying to lose weight is not known.

  • Hoodia

    Some clinical trials suggest hoodia may be effective at curbing appetite.

    Dose:

    Unknown
    Hoodia
    ×
    Hoodia gordonii is a succulent plant that grows in the desert in southern Africa. One small clinical trial found that hoodia latex and inner plant significantly reduced food intake. However, in a placebo-controlled trial, 1.11 grams of hoodia extract taken twice a day for 15 days had no effect on caloric intake or body weight compared with a placebo. Adverse effects of hoodia included nausea, vomiting, and increases in blood pressure and bilirubin levels (a possible indicator of liver stress).187 Another placebo-controlled trial found 3 grams of a frozen hoodia product taken daily for 40 days led to reduced hunger, food cravings, and self-reported food consumption, accompanied by weight loss; only mild, short-term adverse side effects were reported.188 More research is needed to determine if hoodia has a potential role in treating obesity.

  • Pea Protein

    Pea protein, like other proteins, may support weight loss by curbing appetite and improving metabolic health.

    Dose:

    15 grams per day
    Pea Protein
    ×
    Researchers have found plant-based protein supplements can help reduce appetite and improve blood glucose control, support cardiovascular health, and may help promote weight loss while preserving muscle mass.189 Protein supplementation has been shown to increase fullness and reduce appetite, and pea protein appears to preform equally to whey and milk protein in this regard in studies in healthy adults.190,191,192 Compared to whey protein and milk protein, 15 grams of pea protein daily was found to be better at inducing satiety (a sense of fullness) in overweight people.193

  • Relora

    Relora may reduce psychological and physiologic effects of stress and may help prevent weight gain in those who increase their eating in response to stress.

    Dose:

    250 mg three times daily
    Relora
    ×
    Relora, a product that contains bark from Magnolia officinalis and Phellodendron amurense, was found in uncontrolled research to reduce cortisol release associated with stress, decrease perceived stress, improve energy and reduce fatigue, and improve mood in subjects with moderate stress.194 An industry-sponsored pilot trial included 28 women with overweight and obesity who reported increasing their eating in response to stress; those given Relora, at a dose of 250 mg three times daily, maintained stable weight over six weeks, while those given placebo gained weight.195

  • Rice Protein

    Rice protein may be a good choice for dieters who are vegan or sensitive to dairy and want to boost protein in their diet.

    Dose:

    Refer to label instructions
    Rice Protein
    ×
    Researchers have found plant-based protein supplements can help reduce appetite and improve blood glucose control, support cardiovascular health, and may help promote weight loss while preserving muscle mass.196 Dieters who are vegan or sensitive to dairy may benefit from supplementing with rice protein. Animal research suggests rice protein may induce weight loss by improving fat metabolism.197

  • Sesamin

    Sesamin is substance present in sesame oil that manufacturers claim may enhance fat burning by increasing the activity of several liver enzymes that break down fatty acids,.

    Dose:

    50 to 200 mg per day
    Sesamin
    ×
    Sesamin, a lignin found in sesame seeds and oil, has antioxidant and anti-inflammatory effects in the body. In laboratory research, sesamin has demonstrated positive impacts on blood glucose control, insulin sensitivity, and cholesterol and triglyceride metabolism.198 It has also been found to increase mitochondrial activity, leading to increased fat burning, energy production, and exercise capacity in an animal model of high fat diet-induced type 2 diabetes.199 In healthy humans, supplementing with 10 mg per day of sesamin, along with other antioxidants such as 6 mg of astaxanthin or 55 mg of vitamin E, was found to decrease fatigue.200,201 In 44 women with rheumatoid arthritis, 200 mg of sesamin per day for six weeks resulted in greater reductions in body weight and body fat and improvements in other metabolic parameters compared to placebo, however the differences were not statistically significant.202
What Are Star Ratings
×
Reliable and relatively consistent scientific data showing a substantial health benefit.
Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.

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