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When it comes to weight loss supplements, the market is full of bold promises like “Lose 10 pounds in a week!” or “Burns calories at night!” But the truth is, no supplement can magically shed pounds. While weight loss supplements can be a useful addition to your journey, they are not a one-stop solution.
As a registered dietitian, I emphasize to my clients that sustainable and safe weight loss involves following a healthy and balanced diet, being physically active, getting enough sleep, and managing stress. If you follow these healthy habits, adding a weight loss supplement to your daily routine can further support your weight loss goals.
This article is not about encouraging unhealthy or extreme measures to lose weight. Instead, we’ll highlight the best weight loss supplements that contain research-backed ingredients that may support your weight loss efforts when taken in conjunction with following a healthy lifestyle.
Types of weight loss supplements
While there are many options out there, we’ve chosen options that offer the following evidence-based ingredients:
- Probiotics: Maintaining a healthy gut may be key to weight loss, as research shows that a person’s gut microbiome can affect their ability to shed pounds. Certain probiotic strains help improve gut balance and digestion, which can support weight loss efforts.
- Protein Powder: Increasing your protein intake, especially while following a calorie-restricted diet, can help maintain lean muscle mass while promoting fat loss. Since muscles burn more calories even at rest, adding protein powder to your diet can boost your metabolism and help you feel fuller for longer.
- Fiber Supplements: Adding more fiber to your diet through fiber supplements or high-fiber foods can help you lose weight, reduce appetite, and prevent overeating.
- Vitamins and Minerals: If you are deficient in certain vitamins or minerals, correcting these deficiencies through supplementation can help in your weight loss journey. For example, low levels of vitamin D, iron, or B12 can prevent weight loss by affecting energy levels, metabolism, or hormone balance.
- Thermogenic Supplements: These products, often marketed as “fat burners” or “metabolism boosters,” usually contain caffeine, capsaicin (from chili peppers), or plant extracts. While they can help burn calories, some thermogenic supplements have risks, such as high caffeine content or unknown ingredients, and may interact with medications. It is important to choose them carefully.
Benefits of using weight loss supplements
As the name implies, supplements are meant to complement a healthy lifestyle, not replace it. While they won’t work for you, they can increase your efforts when combined with healthy habits.
Potential drawbacks of weight loss supplements
According to the NIH’s Office of Dietary Supplements, there is limited evidence supporting the effectiveness of weight loss supplements. Remember that the FDA does not regulate dietary supplements, so technically anyone can make a supplement, put a label on it, and sell it to consumers. The FDA does not check whether what is listed on the label is actually present in the pill, powder, or gum in a safe, accurate, or effective amount. This lack of regulation creates health risks for consumers. Therefore, it is important to choose a reputable supplement brand and check if the product has passed third-party testing.
Weight loss supplements can also be expensive, and some may interact with medications or other supplements, potentially causing side effects.
How we chose weight loss supplements
- Safety: We have carefully reviewed the ingredients to ensure they are safe for consumption.
- Research-based content: Only supplements that contained scientifically supported ingredients were included.
- Third party testing: We selected products from reputable companies that conduct third-party testing to ensure quality.
*As always, consult your healthcare provider to make sure these supplements are safe for you before starting*
10 Best Weight Loss Supplements
- The Pendulum GLP-1 Probiotic
- Garden of Life Raw Organic Fat Vanilla Protein Powder
- bio.me Daily Prebiotic Fiber
- Supergut is a gut-healthy GLP-1 booster
- Thorne’s Green Tea Phytosome
- Enzymedica berberine phytosome
- Metabolic activator of life extension AMPK
- TAHA Health and Nutrition New Zealand Grass-Fed Protein Composition
- Now Foods Organic Psyllium Husk Powder
- Mega Food for Energy Gummy B12
The Pendulum GLP-1 Probiotic
Key ingredients for weight loss: akkermansia muciniphila, clostridium butyricum, and bifidobacterium infantis
Pendulum GLP-1 Probiotic combines three probiotic strains, which may naturally increase the body’s GLP-1 levels. This product contains Akkermansia muciniphila and Clostridium butyricumwhich stimulates the production of GLP-1. It may help reduce cravings and promote feelings of fullness, making it easier to manage appetite and potentially helping with weight loss. The probiotics found in this supplement may improve overall gut health by building beneficial bacteria into the microbiome.
We tested this weight loss supplement and found it effective. Our reviewer reported fewer hunger pangs during the day and lost 3 pounds in a month while using the supplement and increasing their exercise.
It is important to note that this supplement does not contain GLP-1 itself, a drug used to treat obesity and type 2 diabetes.
Garden of Life Raw Organic Fat Vanilla Protein Powder
Key ingredients for weight loss: Organic Protein Blend, Green Tea Extract, Ashwagandha
Garden of Life Raw Organic Fat Protein Powder is a plant-based protein powder formulated to support weight loss. It contains ashwagandha, which research has shown helps manage stress and anxiety, which can increase cortisol levels (our stress hormone) making it harder to lose weight. With 4 grams of fiber and 28 grams of protein, this protein powder helps you stay fuller for longer, while maintaining muscle mass. In addition, it contains the green tea extract Svetol, which is known to promote thermogenesis, which, when stimulated, may also aid in weight loss.
bio.me Daily Prebiotic Fiber
Key ingredients for weight loss: Fiber from partially hydrolyzed guar gum and resistant potato starch
bio.me Daily Prebiotic Fiber is a prebiotic supplement that contains two ingredients: partially hydrolyzed guar gum and resistant potato starch. Fiber helps promote feelings of fullness which can reduce overall calorie intake. Prebiotics also feed the good bacteria in your gut, promoting gut health and balance, which research has linked to weight loss success. Simply add this powder to a smoothie, yogurt bowl or cup of coffee, and reap the benefits of 7 grams of fiber.
Supergut is a gut-healthy GLP-1 booster
Key ingredients for weight loss: A combination of resistant starch and beta-glucan prebiotic fiber.
Supergut Gut Health GLP-1 Booster is a powder containing resistant starch and beta-glucan. Resistant starch cannot be digested and acts like fiber. It also contains beta-glucan, a type of soluble fiber found naturally in flour, which is also indigestible. Beta-glucan can help a person feel fuller for longer, as it is digested slowly, aiding in weight loss.
Thorne’s Green Tea Phytosome
Key ingredients for weight loss: Green tea phytosome
Thorne’s Green Tea Phytosome features green tea phytosome, which is a green tea decongestant and may promote weight loss when combined with lifestyle changes. Green tea extract stimulates thermogenesis, which signals your body to restore heat and start burning calories.
Enzymedica berberine phytosome
Key ingredients for weight loss: Berberine phytosome
Berberine is the main ingredient in Enzymedica supplements that may support healthy blood sugar balance and weight loss. Berberine is found in plants and studies have found that people who have taken it have reduced body weight and BMI. This formula is designed to be gentle on your stomach, avoiding common GI side effects such as nausea or indigestion.
Metabolic activator of life extension AMPK
Key ingredients for weight loss: Hesperidin and G. pentaphyllum extract
Life Extension AMPK Metabolic Activator contains two main ingredients: hesperidin (an antioxidant found in oranges) and G. pentaphyllum extract (a herb). These two stimulate the AMPK enzyme, which plays a role in our body’s metabolism. When activated, the AMPK enzyme begins to break down fat for energy, which may lead to fat loss.
TAHA Health and Nutrition New Zealand Grass-Fed Protein Composition
Key ingredients for weight loss: Whey Protein Isolate
This protein blend combines whey protein with collagen peptides, supporting both muscle growth and skin health. Increasing your protein intake during calorie restriction can help you lose fat and maintain muscle mass. TAHA Protein Blend contains 25 grams of protein per scoop, ensuring you meet your protein goals.
Now Foods Organic Psyllium Husk Powder
Key ingredients for weight loss: Remember Psyllium
Now Food Organic Psyllium Husk Powder contains only psyllium husk, which is an excellent source of fiber. In particular, it contains soluble fiber, which plays an important role in weight loss because it absorbs water during digestion, forming a gel-like substance that helps you feel fuller for longer. With 7 grams of fiber per scoop, you’re one inch closer to meeting your dietary fiber goals.
Megafood gummy B12 for energy
Key ingredients for weight loss: Vitamin B12
MegaFoods Gummy B12 for Energy provides you with 1000% of your daily value for this essential vitamin. While you won’t absorb all of it, low levels of vitamin B12 can significantly affect energy levels, leading to feelings of fatigue and weakness. According to research, B12 deficiency may also contribute to fat accumulation and obesity.
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