Obesity
Supplements studied for obesity.
Overview
Multiple supplements show medium-strength but modest evidence for obesity. Alpha-Lipoic Acid (WA 68; medium effect size, very high evidence, medium trust) may produce small weight loss of roughly 0.7–2.3 kg over weeks to months. Chromium (WA 72; medium effect size, high evidence, very high trust) may yield very small weight loss without clear BMI or waist changes. Inulin (WA 68; medium effect size, high evidence, high trust) may help some groups lose weight, especially with activity, though results vary.
Caffeine (WA 72; medium effect size, high evidence, very high trust), often combined with other agents, may support short-term weight loss. Cissus Quadrangularis (WA 52; low effect size, high evidence, medium trust) has early signals for weight and body-fat reduction with diet in some trials. Effects are generally modest. See the heatmap and evidence reviews below.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Taurine | ★★★★★ | Medium |
| Flaxseed | ★★★★★ | Medium |
| Chromium | ★★★★★ | Medium |
| Caffeine | ★★★★★ | Medium |
| Beta-Glucan | ★★★★★ | Medium |
| Resveratrol | ★★★★★ | Medium |
| Inulin | ★★★★★ | Medium |
| Curcumin | ★★★★★ | Medium |
| Alpha-Lipoic Acid | ★★★★★ | Medium |
| Probiotics | ★★★★★ | Medium |
| Whey Protein | ★★★★★ | Low |
| Green Tea | ★★★★★ | Low |
| Aloe | ★★★★★ | Medium |
| Yerba Mate | ★★★★★ | Low |
| Vitamin D | ★★★★★ | Low |
| Olive Oil | ★★★★★ | Low |
| L-Carnitine | ★★★★★ | Low |
| Ginger | ★★★★★ | Low |
| Garcinia Cambogia | ★★★★★ | Low |
| Cissus Quadrangularis | ★★★★★ | Low |
| Branched Chain Amino Acids (BCAAs) | ★★★★★ | Low |
| Milk Thistle | ★★★★★ | Low |
| Flaxseed Oil | ★★★★★ | Low |
| Cocoa | ★★★★★ | Low |
| Artichoke | ★★★★★ | Low |
| Tyrosine | ★★★★★ | Low |
| Selenium | ★★★★★ | Low |
| Saccharomyces boulardii | ★★★★★ | Low |
| Oleic Acid | ★★★★★ | Low |
| Nattokinase | ★★★★★ | Very Low / None |
| N-Acetyl Cysteine (NAC) | ★★★★★ | Low |
| Lycopene | ★★★★★ | Low |
| Lutein | ★★★★★ | Low |
| Kudzu | ★★★★★ | Low |
| Kefir | ★★★★★ | Low |
| Inositol | ★★★★★ | Low |
| Hawthorn | ★★★★★ | Low |
| Guarana | ★★★★★ | Low |
| Garlic | ★★★★★ | Low |
| Calcium | ★★★★★ | Very Low / None |
| Bilberry | ★★★★★ | Low |
| Melatonin | ★★★★★ | Very Low / None |
| Casein Protein | ★★★★★ | Very Low / None |
| Avocado | ★★★★★ | Very Low / None |
| Asparagus | ★★★★★ | Low |
| Nicotinamide Riboside | ★★★★★ | Very Low / None |
| Acai | ★★★★★ | Low |
| Yohimbe | ★★★★★ | Very Low / None |
| Xylitol | ★★★★★ | Very Low / None |
| Vitamin B3 (Niacin) | ★★★★★ | Very Low / None |
| Quercetin | ★★★★★ | Very Low / None |
| Ceylon Cinnamon | ★★★★★ | Very Low / None |
| Borage | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
53 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
Beta-GlucanView supplement →
Consider purchase·★★★★★
How we scored this▸
- Eating beta-glucans, a type of soluble fiber found in oats, barley, and yeast, can help people lose a small amount of weight and reduce their body mass index (BMI).
- Studies show that taking between about 1 and 9 grams daily for a few weeks to a few months can lead to about 0.8 kg (1.7 pounds) weight loss and a small BMI reduction.
- However, beta-glucans do not seem to reduce belly fat as measured by waist size.
- Beta-glucans work by helping to make you feel full, slowing stomach emptying, and improving gut health, which may help control appetite and fat storage.
- They can be found in foods like oatmeal and barley or taken as supplements, sometimes combined with other ingredients like green coffee extracts.
Browse 5 studies·1 meta-analysis
RCTRegular Consumption of Green Coffee Phenol, Oat β-Glucan and Green Coffee Phenol/Oat β-Glucan Supplements Does Not Change Body Composition in Subjects with Overweight and Obesity2022n=29
In 29 overweight/obese adults in a crossover trial, 8 weeks of green coffee phenols (300 mg), oat beta-glucan (2.5 g), or both twice daily did not change body weight, body fat, or circumferences without dietary changes.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 300 mg
- Population
- Adults
- Participants
- 29
- Ages
- 18–60
MetaEffects of cereal beta-glucan consumption on body weight, body mass index, waist circumference and total energy intake: A meta-analysis of randomized controlled trials2019
A meta-analysis of 20 RCTs found cereal beta-glucan modestly reduced body weight (−0.77 kg) and BMI (−0.62 kg/m²) but did not significantly affect waist circumference or energy intake.
- Effect
- Benefit
- Dose
- 4 g/day
RCTEffects of high β-glucan barley on visceral fat obesity in Japanese individuals: A randomized, double-blind study2017
In 100 Japanese adults with central obesity, 12 weeks of high beta-glucan barley (4.4 g/day) reduced body weight, BMI, and visceral fat area, with greater VFA reduction in those with VFA ≥100 cm².
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 4.4 g/day
- Population
- Adults
RCTYeast β-Glucan Modulates Inflammation and Waist Circumference in Overweight and Obese Subjects2017n=22
In 44 overweight/obese adults, 477 mg/day yeast beta-glucan for 6 weeks reduced waist circumference and blood pressure, raised IL-10, and lowered IL-6 and TNF-α versus placebo.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 477 mg/day
- Population
- Overweight adults
- Participants
- 22
RCTOat beta-glucan supplementation does not enhance the effectiveness of an energy-restricted diet in overweight women2010
In 66 overweight women on energy-deficit diets, adding 5–9 g/day oat beta-glucan for 3 months did not enhance weight loss or metabolic improvements beyond diet alone.
- Effect
- No Benefit
- Duration
- 3 months
- Dose
- 5–9 g/day
- Population
- Women
CaffeineView supplement →
Consider purchase·★★★★★
How we scored this▸
- Caffeine, especially when taken with ephedrine or found in green tea, may help with short-term weight loss.
- Studies show that using caffeine and ephedrine together can lead to moderate weight loss and fat reduction, though side effects like jitteriness or difficulty sleeping can occur.
- Green tea with caffeine also helps slightly, usually reducing body weight by about 1 to 2 kilograms.
- A supplement containing caffeine and other ingredients (Prograde Metabolism) has also been found to improve weight and body composition when combined with dieting and exercise.
Browse 8 studies·1 meta-analysis
RCTEight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women2013n=45
In 45 overweight adults over 8 weeks, METABO multi-ingredient supplement (including caffeine and raspberry ketone) plus diet/exercise reduced body weight, fat mass, and waist/hip girth more than placebo, with no adverse safety signals.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 45
- Ages
- 21–45
Systematic reviewEffect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis2010n=1,243
A meta-analysis of 15 RCTs (1,243 adults) found green tea catechins with caffeine reduced BMI, body weight, and waist circumference versus caffeine alone, but catechins without caffeine showed no anthropometric benefit.
- Effect
- Benefit
- Population
- Adults
- Participants
- 1,243
Systematic reviewA systematic review of the efficacy and safety of herbal medicines used in the treatment of obesity2009
A systematic review of herbal obesity treatments concluded ephedra/caffeine combinations and several other herbals show weight-loss efficacy in trials, though ephedra-caffeine products carry stimulant side-effect concerns.
- Effect
- Benefit
RCTHerbal ephedra/caffeine for weight loss: a 6-month randomized safety and efficacy trial2002n=84
In 167 obese adults over 6 months, herbal ephedra/caffeine (90/192 mg/day ephedrine alkaloids/caffeine) produced greater weight and fat loss than placebo (−5.3 vs −2.6 kg) with no significant blood pressure increase.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 192 mg/day
- Population
- Adults
- Participants
- 84
RCTRandomised comparison of diets for maintaining obese subjects' weight after major weight loss: ad lib, low fat, high carbohydrate diet v fixed energy intake1997n=12
In obese adults after major weight loss, ad lib low-fat high-carbohydrate diet with ephedrine/caffeine maintained weight better over 1 year than fixed-energy intake (5.4 kg less regain), regardless of initial loss rate.
- Duration
- 4 weeks
- Dose
- 600 mg/day
- Population
- Women
- Participants
- 12
RCTComparison of an ephedrine/caffeine combination and dexfenfluramine in the treatment of obesity. A double-blind multi-centre trial in general practice1994n=59
In 103 obese patients over 15 weeks, ephedrine/caffeine 20/200 mg three times daily lost 8.3 kg versus 6.9 kg on dexfenfluramine, with more CNS side effects but similar weight loss in BMI ≥30 subgroup.
- Effect
- Benefit
- Duration
- 15 weeks
- Dose
- 30 mg/day
- Population
- Narcolepsy patients
- Participants
- 59
RCTThe acute and chronic effects of ephedrine/caffeine mixtures on energy expenditure and glucose metabolism in humans1993n=12
In obese patients followed 24 weeks after a prior trial, continuing ephedrine/caffeine 20/200 mg three times daily yielded an additional 1.1 kg weight loss with minor, transient side effects and no withdrawal problems.
- Effect
- Benefit
- Dose
- 20 mg
- Population
- Obese adults
- Participants
- 12
RCTThe effect and safety of an ephedrine/caffeine compound compared to ephedrine, caffeine and placebo in obese subjects on an energy restricted diet. A double blind trial1992n=141
In 141 obese adults on a 4.2 MJ/day diet for 24 weeks, ephedrine/caffeine 20/200 mg three times daily produced 16.6 kg mean weight loss versus 13.2 kg on placebo; ephedrine or caffeine alone were ineffective.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 20 mg
- Population
- Adults
- Participants
- 141
ChromiumView supplement →
Consider purchase·★★★★★
How we scored this▸
- Studies suggest that taking chromium supplements may help with a very small amount of weight loss (about 0.5 to 1 kg) after a few months.
- Chromium does not seem to reduce body mass index (BMI) or waist size in overweight people.
Browse 9 studies·2 meta-analyses
MetaThe effect of chromium supplementation on cardio-metabolic risk factors in overweight and obese patients: A systematic review and meta-analysis of randomized controlled trials2025n=137
A 2025 meta-analysis of 20 trials found chromium supplementation modestly improved HOMA-IR, insulin, triglycerides, weight, and waist circumference in overweight and obese adults.
- Effect
- Benefit
- Population
- Adults
- Participants
- 137
MetaEffects of chromium supplementation on blood pressure, body mass index, liver function enzymes and malondialdehyde in patients with type 2 diabetes: A systematic review and dose-response meta-analysis of randomized controlled trials2021
A meta-analysis of 15 RCTs found chromium 200–1,000 µg/day significantly reduced diastolic blood pressure and malondialdehyde in type 2 diabetes without affecting BMI or liver enzymes.
- Effect
- No Benefit
- Dose
- 1000 mcg/day
- Population
- Diabetic patients
MetaChromium picolinate supplementation for overweight or obese adults2013n=622
A Cochrane review of 9 trials (622 participants) found chromium picolinate reduced body weight by about 1.1 kg versus placebo over 12–16 weeks, with debatable clinical relevance.
- Effect
- Benefit
- Duration
- 16 weeks
- Population
- Women
- Participants
- 622
RCTEffects of chromium brewer's yeast supplementation on body mass, blood carbohydrates, and lipids and minerals in type 2 diabetic patients2011
In 20 type 2 diabetes patients over 8 weeks, chromium-enriched brewer's yeast 500 µg/day improved beta-cell function but had only weak hypoglycemic effects.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 500 mcg/day
- Population
- Adults
- Ages
- 37–63
RCTEffects of short-term chromium supplementation on insulin sensitivity and body composition in overweight children: randomized, double-blind, placebo-controlled study2011
In overweight children over 6 weeks, 400 µg/day chromium chloride with lifestyle counseling improved insulin sensitivity and body composition versus placebo, especially prepubertally.
- Effect
- Benefit
- Dose
- 400 mcg/day
- Population
- Adults
- Ages
- 9–12
RCTA pilot study of chromium picolinate for weight loss2010
In 80 overweight adults over 24 weeks, 1,000 µg/day chromium picolinate did not reduce BMI or central adiposity versus placebo.
- Effect
- No Benefit
- Duration
- 24 weeks
- Dose
- 1000 mcg/day
- Population
- Adults
RCTIn patients with HIV-infection, chromium supplementation improves insulin resistance and other metabolic abnormalities: a randomized, double-blind, placebo-controlled trial2010n=46
In 46 HIV-positive adults with insulin resistance over 16 weeks, 400 µg/day chromium-nicotinate improved HOMA-IR, insulin, triglycerides, and trunk fat versus placebo.
- Effect
- Benefit
- Duration
- 16 weeks
- Dose
- 400 mcg/day
- Population
- HIV patients
- Participants
- 46
RCTChromium picolinate supplementation in women: effects on body weight, composition, and iron status2007n=83
In 83 women over 12 weeks on controlled diets, 200 µg/day chromium picolinate did not change body weight, composition, or iron status versus placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 200 mcg/day
- Population
- Women
- Participants
- 83
Clinical trialChromium picolinate improves insulin sensitivity in obese subjects with polycystic ovary syndrome2006
In five obese women with PCOS, 1,000 µg/day chromium picolinate improved glucose disposal rate by 38% during a hyperinsulinemic clamp.
- Effect
- Benefit
- Dose
- 1000 mcg/day
- Population
- Women
FlaxseedView supplement →
Consider purchase·★★★★★
How we scored this▸
- Research shows that flaxseed may help with modest weight loss in people who are overweight or obese.
- When adults consumed flaxseed for 12 weeks or more, especially at least 30 grams a day, they lost about 1.8 kilograms, lowered their BMI by 0.6, and reduced their waist size by about 1.2 centimeters compared with people who did not take flaxseed.
- The benefits were strongest in people with a BMI of 27 or higher.
- One part of flaxseed, called flaxseed mucilage (a type of soluble fiber), also showed effects.
- In one study, people who took it twice a day for 12 weeks lost about 4 to 5 kilograms, compared with about 1 kilogram in those taking a placebo.
- Still, more research is needed because the study was short and did not look at long-term effects.
- Not all parts of flaxseed help with weight loss.
- Flaxseed lignan extracts do not seem to reduce body weight, waist size, or BMI.
Browse 4 studies·1 meta-analysis
RCTFlaxseed Mucilage (IQP-LU-104) Reduces Body Weight in Overweight and Moderately Obese Individuals in a 12-week, Three-Arm, Double-Blind, Randomized, and Placebo-Controlled Clinical Study2022n=108
In a 12-week double-blind RCT of 108 overweight adults (BMI 25–<35), flaxseed mucilage (IQP-LU-104) on a hypocaloric diet reduced body weight versus placebo in a dose-dependent manner.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Adults
- Participants
- 108
RCTGene-diet interaction in response to defatted flaxseed flour supplementation on obesity-related traits in Chinese overweight and obese adults: A randomized controlled trial2022n=27
In an 8-week RCT of 51 overweight Chinese adults, defatted flaxseed-flour biscuits at breakfast reduced body weight and waist circumference versus control biscuits, with gene-diet interactions on some traits.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 27
RCTFlaxseed supplementation improves anthropometric measurements, metabolic, and inflammatory biomarkers in overweight and obese adults2019
In a 12-week RCT of 50 overweight/obese adults, 30 g/day milled flaxseed plus lifestyle advice produced greater weight loss, improved lipids, HOMA-IR, and hs-CRP than lifestyle advice alone.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 30 g/day
- Population
- Adults
MetaThe effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials2017
A meta-analysis of 45 flaxseed RCTs found supplementation reduced body weight 0.99 kg, BMI 0.30 kg/m², and waist circumference 0.80 cm versus control, with larger effects at ≥30 g/day whole flaxseed.
- Effect
- Benefit
- Dose
- 30 g/day
TaurineView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taurine is possibly effective for Obesity.
Browse 4 studies·2 meta-analyses
MetaEffect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis2024
In adults with overweight or obesity over 12 weeks, long-term taurine supplementation improved some lipid and glycemic markers versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 3 g/day
- Population
- Adults
RCTThe Effects of TRX Suspension Training Combined with Taurine Supplementation on Body Composition, Glycemic and Lipid Markers in Women with Type 2 Diabetes2021n=10
In 40 women with type 2 diabetes, 8 weeks of TRX training plus taurine improved body composition and blood glucose markers more than exercise alone.
- Effect
- Benefit
- Population
- Women
- Participants
- 10
- Avg age
- 53±5
RCTEffect of weight-loss diet combined with taurine supplementation on body composition and some biochemical markers in obese women: a randomized clinical trial2020n=20
In adults with obesity on a weight-loss diet, taurine co-supplementation improved some lipid and glycemic markers versus diet alone in this randomized trial.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 3 g/day
- Population
- Women
- Participants
- 20
MetaThe effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials2020
A meta-analysis found taurine supplementation associated with modest reductions in blood pressure and improvements in some lipid measures versus control.
- Effect
- Benefit
- Duration
- 15 days
- Dose
- 6 g/day
- Population
- Patients with metabolic or liver disease
Alpha-Lipoic AcidView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking alpha-lipoic acid (ALA) may help with small amounts of weight loss.
- Studies show that taking 300–1800 mg a day for 2–48 weeks can lower body weight by about 0.7–2.3 kg and reduce BMI by up to 0.5 kg/m² compared to a placebo.
- These results are modest and may not make a meaningful difference in overall health.
- ALA may also slightly improve how the body responds to insulin, but it doesn’t seem to change blood pressure or cholesterol.
- In children and teens, results are mixed.
- In one study, teens aged 10–17 who took 300 mg twice daily for 3 months lost about 3.2 kg compared to a placebo, but there were no changes in cholesterol or blood sugar.
- Another small study using 800 mg daily for 12 weeks in children 8–16 years found no improvements in weight or other health markers.
Browse 11 studies·4 meta-analyses
RCTPrevention of Recurrent Benign Paroxysmal Positional Vertigo: The Role of Combined Supplementation with Vitamin D and Antioxidants2022n=128
In 128 high-recurrence BPPV patients, only those with low vitamin D receiving combined alpha-lipoic acid, carnosine, zinc, B vitamins, and vitamin D3 had significantly fewer relapses over 6 months.
- Effect
- Benefit
- Duration
- 8–10 weeks
- Dose
- 600 mg/day
- Population
- Adults
- Participants
- 128
- Ages
- 18–85
RCTThe synergic effects of alpha-lipoic acid supplementation and electrical isotonic contraction on anthropometric measurements and the serum levels of VEGF, NO, sirtuin-1, and PGC1-α in obese people undergoing a weight loss diet2022n=25
In 100 obese adults over 8 weeks, alpha-lipoic acid 1200 mg/day combined with Faradic electrical stimulation produced the greatest reductions in weight, BMI, body fat, and waist circumference versus either alone or control.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 1200 mg/day
- Population
- Adults
- Participants
- 25
MetaAlpha-lipoic acid supplementation significantly reduces the risk of obesity in an updated systematic review and dose response meta-analysis of randomised placebo-controlled clinical trials2020
A dose-response meta-analysis of obesity trials found alpha-lipoic acid significantly reduced weight and BMI but not waist circumference overall; longer duration may matter for central adiposity, especially in women.
- Effect
- Benefit
- Population
- Women
RCTEffects of alpha lipoic acid as a supplement in obese children and adolescents2020n=40
A meta-analysis including 80 obese children and adolescents found that ALA (300 mg twice per day for 3 months) led to a significant reduction in weight, BMI, mallondialdyhyde, tumor necrosis factor alpha and leptin levels, but a significant increase in adiponectin level. There was no effect on fasting blood glucose or lipid profile.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 300 mg 2×/day
- Population
- Adults
- Participants
- 40
RCTEffect of Alpha-Lipoic Acid Supplementation on Endothelial Function and Cardiovascular Risk Factors in Overweight/Obese Youths: A Double-Blind, Placebo-Controlled Randomized Trial2019n=34
In 64 overweight youths, 3 months of alpha-lipoic acid did not change flow-mediated dilation but increased basal and peak brachial artery diameter versus placebo, without metabolic or anthropometric changes.
- Effect
- No Benefit
- Population
- Children/adolescents
- Participants
- 34
- Ages
- 8–16
RCTThe effect of alpha-lipoic acid on inflammatory markers and body composition in obese patients with non-alcoholic fatty liver disease: A randomized, double-blind, placebo-controlled trial2019n=45
In 45 obese NAFLD patients, alpha-lipoic acid 1200 mg/day plus vitamin E for 12 weeks raised adiponectin and lowered IL-6 versus placebo, but both groups improved steatosis grade similarly.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 1200 mg/day
- Population
- Obese patients with NAFLD
- Participants
- 45
MetaAlpha-lipoic acid (ALA) as a supplementation for weight loss: results from a meta-analysis of randomized controlled trials2017
A meta-analysis of 10 RCTs found alpha-lipoic acid produced 1.27 kg greater weight loss and 0.43 kg/m² lower BMI versus placebo, with effects not clearly dose-dependent.
- Effect
- Benefit
MetaAlpha-lipoic acid supplement in obesity treatment: A systematic review and meta-analysis of clinical trials2017
A meta-analysis of 12 trials found alpha-lipoic acid modestly reduced body weight by 0.69 kg and BMI by 0.38 kg/m² versus placebo, with no significant effect on waist circumference overall.
- Effect
- Benefit
- Dose
- 1200 mg/day
- Population
- Adults
RCTEffects of oral α-lipoic acid administration on body weight in overweight or obese subjects: a crossover randomized, double-blind, placebo-controlled trial2017n=166
In 103 overweight Chinese adults, crossover treatment with alpha-lipoic acid 1200 mg/day for 8 weeks significantly improved body weight and waist circumference versus placebo, though absolute weight loss was modest.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 1200 mg/day
- Population
- Overweight adults
- Participants
- 166
RCTEffects of alpha-lipoic acid on body weight in obese subjects2011n=360
In 360 obese adults over 20 weeks, alpha-lipoic acid 1800 mg/day led to 2.1% greater weight loss than placebo; 1200 mg/day did not reach significance.
- Effect
- Benefit
- Duration
- 20 weeks
- Dose
- 1800 mg/day
- Population
- Overweight adults
- Participants
- 360
RCTA Randomized Controlled Trial of Long-Term (R)-α-Lipoic Acid Supplementation Promotes Weight Loss in Overweight or Obese Adults without Altering Baseline Elevated Plasma Triglyceride Concentrationsn=81
In 81 overweight adults with elevated triglycerides, (R)-alpha-lipoic acid 600 mg/day for 24 weeks did not lower triglycerides but reduced BMI, body fat (especially in women and obese participants), and oxidative stress markers.
- Effect
- No Benefit
- Duration
- 24 weeks
- Dose
- 600 mg/day
- Population
- Women
- Participants
- 81
- Ages
- 21–60
CurcuminView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking turmeric or curcumin supplements can produce small changes in body weight and waist size, but these changes are mild and may not make a big difference overall.
- Research shows adults who took turmeric or curcumin lost about 0.6 to 1 kilogram, lowered their BMI by 0.2 to 0.5 points, and trimmed about 1.3 centimeters from their waist.
- These benefits were most noticeable with daily doses of curcumin over 1,000 mg and for more than eight weeks.
- While turmeric may offer some help for weight loss, the effect is small and not likely to significantly impact obesity.
Browse 3 studies·3 meta-analyses
MetaEffects of curcumin/turmeric supplementation on obesity indices and adipokines in adults: A grade-assessed systematic review and dose-response meta-analysis of randomized controlled trials2023n=3,691
A meta-analysis of 60 RCTs (3,691 adults) found curcumin/turmeric significantly reduced body weight, BMI, waist circumference, body fat, and leptin while increasing adiponectin, though heterogeneity was high.
- Effect
- Benefit
- Population
- Adults
- Participants
- 3,691
MetaThe effect of curcumin supplementation on weight loss and anthropometric indices: an umbrella review and updated meta-analyses of randomized controlled trials2023n=39
An umbrella review and updated meta-analysis of 50 RCTs found curcumin significantly reduced BMI (−0.24 kg/m²), body weight (−0.59 kg), and waist circumference (−1.32 cm), with greater effects from bioavailability-enhanced formulas.
- Effect
- Benefit
- Population
- Adults
- Participants
- 39
MetaThe effects of curcumin supplementation on body weight, body mass index and waist circumference: a systematic review and dose-response meta-analysis of randomized controlled trials2020n=876
Systematic review and dose-response meta-analysis (n=876) of randomized controlled trials reporting significant reductions in body weight, BMI, and waist circumference with curcumin supplementation. Curcumin reduced waist circumference only in studies of a minimum 8 weeks duration using dosages of greater than or equal to 1,000 mg/day involving overweight subjects.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 1000 mg/day
- Population
- Women
- Participants
- 876
InulinView supplement →
Consider purchase·★★★★★
How we scored this▸
- Studies suggest that taking inulin supplements may help people who are overweight or obese lose some weight, especially when combined with physical activity.
- In women with diabetes, 10 grams daily for 8 weeks helped lose about 2.6 kg.
- Other studies found smaller or mixed effects in adults and children.
- Inulin added to green tea increased weight loss over green tea alone.
- Some studies in kids show mixed results, with some benefit and some no effect.
- Taking inulin with other ingredients did not usually lead to extra weight loss.
- Inulin may help by reducing appetite and fat, including fat in the liver and muscles.
Browse 9 studies
RCTEffects of enriched seafood sticks (heat-inactivated B. animalis subsp. lactis CECT 8145, inulin, omega-3) on cardiometabolic risk factors and gut microbiota in abdominally obese subjects: randomized controlled trial2022n=120
In 120 abdominally obese adults over 12 weeks, seafood sticks with inulin (1.7 g/day) plus postbiotic and omega-3 improved cardiometabolic markers versus placebo sticks.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 1.7 g/day
- Population
- Women
- Participants
- 120
RCTEffects of inulin supplementation on body composition and metabolic outcomes in children with obesity2022
In obese Thai children (ages 7–15) over 6 months, inulin (13 g/day) improved body composition and metabolic outcomes versus maltodextrin or advice alone.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 13 g/day
- Population
- Children/adolescents
- Ages
- 7–15
RCTPhysical activity enhances the improvement of body mass index and metabolism by inulin: a multicenter randomized placebo-controlled trial performed in obese individuals2022n=31
In a multicenter RCT of obese adults, inulin (16 g/day) for 3 months improved BMI and metabolism, with greater benefit in those who increased physical activity.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 16 g/day
- Population
- Overweight adults
- Participants
- 31
- Ages
- 18–65
RCTThe effect of inulin and resistant maltodextrin on weight loss during energy restriction: a randomised, placebo-controlled, double-blinded intervention2020n=86
In 86 overweight women on a −500 kcal/day diet over 12 weeks, adding inulin or resistant maltodextrin (10 g/day each) enhanced weight loss versus placebo milk.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 10 g/day
- Population
- Women
- Participants
- 86
RCTPrebiotics Reduce Body Fat and Alter Intestinal Microbiota in Children Who Are Overweight or With Obesity2017n=22
In 22 overweight or obese children over 16 weeks, prebiotic inulin (8 g/day) reduced body fat and altered gut microbiota versus placebo.
- Effect
- Benefit
- Duration
- 16 weeks
- Dose
- 8 g/day
- Population
- Children/adolescents
- Participants
- 22
- Ages
- 7–12
RCTA Randomised Crossover Trial: The Effect of Inulin on Glucose Homeostasis in Subtypes of Prediabetes2016n=40
In 40 adults with prediabetes in a crossover trial, inulin (30 g/day for 2 weeks) improved glucose homeostasis in some prediabetes subtypes versus cellulose.
- Effect
- Benefit
- Duration
- 2 weeks
- Dose
- 30 g/day
- Population
- Adults
- Participants
- 40
RCTInulin controls inflammation and metabolic endotoxemia in women with type 2 diabetes mellitus: a randomized-controlled clinical trial2014n=49
In 49 women with type 2 diabetes over 8 weeks, inulin (10 g/day) reduced inflammatory markers and metabolic endotoxemia versus maltodextrin.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 10 g/day
- Population
- Women
- Participants
- 49
RCTBeneficial effects of catechin-rich green tea and inulin on the body composition of overweight adults2012n=30
In 30 overweight adults over 2 weeks, combined catechin-rich green tea and inulin reduced body weight (~1.3 kg) and fat mass (~0.8 kg) versus control tea.
- Effect
- Benefit
- Duration
- 2 weeks
- Population
- Adults
- Participants
- 30
RCTFour-week supplementation with a natural dietary compound produces favorable changes in body composition1998n=67
In a 4-week diet-and-exercise program, a supplement containing inulin and chromium improved body composition versus placebo in 123 participants.
- Effect
- Benefit
- Duration
- 4 weeks
- Participants
- 67
ResveratrolView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking resveratrol may help people with overweight or obesity lose a small amount of weight.
- Studies show it can reduce weight by about 1 kg, BMI slightly, and waist size a little, especially when taken at doses up to 500 mg daily for three months or more.
- However, it is not clear if these small changes make a meaningful difference in health.
- Resveratrol does not seem to improve most other health measures in overweight or obese individuals.
Browse 3 studies·2 meta-analyses
Systematic reviewEffect of Polyphenol Supplementation on Adiposity: A Systematic Review of Randomized Clinical Trials2025
A systematic review found polyphenol supplementation produced modest reductions in adiposity measures, with resveratrol among the better-studied agents.
- Effect
- Benefit
- Population
- Older adults
MetaResveratrol supplementation significantly influences obesity measures: a systematic review and dose-response meta-analysis of randomized controlled trials2019
A meta-analysis of 28 trials found resveratrol significantly reduced body weight and BMI in adults, with larger effects at higher doses.
- Effect
- Benefit
- Dose
- 500 mg/day
- Population
- Adults
MetaEffect of resveratrol on glucose control and insulin sensitivity: a meta-analysis of 11 randomized controlled trials2014n=388
A meta-analysis of 11 RCTs (388 participants) found resveratrol did not significantly improve fasting glucose or insulin sensitivity overall versus placebo.
- Effect
- No Benefit
- Participants
- 388
ProbioticsView supplement →
Consider purchase·★★★★★
How we scored this▸
- Probiotics are possibly effective for Obesity.
Browse 3 studies·2 meta-analyses
MetaEffects of oral supplementation of probiotics on body weight and visceral fat in obese patients: a meta-analysis and systematic review2025n=412
A meta-analysis of 8 obesity RCTs (n=412) found probiotic supplementation significantly reduced body weight and waist circumference versus control.
- Effect
- Benefit
- Population
- Adults
- Participants
- 412
RCTA 12-Week, Single-Centre, Randomised, Double-Blind, Placebo-Controlled, Parallel-Design Clinical Trial for the Evaluation of the Efficacy and Safety of Lactiplantibacillus plantarum SKO-001 in Reducing Body Fat2024n=100
In 100 adults, Lactiplantibacillus plantarum SKO-001 for 12 weeks lowered body fat percentage, fat mass, LDL cholesterol, and adiponectin versus placebo without serious adverse events.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Women
- Participants
- 100
- Ages
- 19–60
MetaThe Effect of Probiotics on Obesity with Comorbid Depression: A Systematic Review and Meta-Analysis2024n=488
A meta-analysis of 5 RCTs (n=488) found probiotics did not significantly improve depression scores in obese adults versus placebo (MD 0.08, p=0.82).
- Effect
- No Benefit
- Duration
- 12 weeks
- Population
- Adults
- Participants
- 488
AloeView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A study in overweight adults with diabetes or prediabetes found that taking a specific aloe gel supplement twice daily for 8 weeks led to modest reductions in body weight and fat compared to a placebo.
- However, results should be interpreted with caution as this was a single study.
Browse 1 study
RCTMetabolic effects of aloe vera gel complex in obese prediabetes and early non-treated diabetic patients: randomized controlled trial2014n=136
In an RCT of 136 obese prediabetic or early untreated diabetic patients, Aloe QDM complex reduced body weight, body fat, and insulin resistance over 8 weeks, with fasting glucose tending to improve.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Diabetic patients
- Participants
- 136
Green TeaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research on green tea for weight loss has shown mixed results.
- Drinking green tea or taking green tea extracts with caffeine and high levels of compounds called catechins for a few months can lead to small weight loss in overweight adults, usually about 1 to 2 kg.
- Green tea without caffeine or with low amounts of catechins usually does not help with weight loss.
- Green tea may help and is effective for weight loss when combined with exercise, but green tea by itself does not cause major weight loss.
- Some supplements with green tea mixed with other ingredients can help slightly.
- Some studies in children suggest green tea might reduce waist size and some cholesterol levels.
- In summary, green tea can help with weight loss a little, especially if it has caffeine and high catechin content, but it’s not a magic solution.
Browse 22 studies·3 meta-analyses
RCTThe effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial2022n=294
In the 18-month DIRECT-PLUS trial (294 participants), a polyphenol-enriched green-Mediterranean diet produced greater visceral fat loss than standard Mediterranean or healthy dietary guidelines.
- Effect
- Benefit
- Dose
- 28 g/day
- Population
- Adults
- Participants
- 294
- Avg age
- ~51
RCTEffect of Decaffeinated Green Tea Polyphenols on Body Fat and Precocious Puberty in Obese Girls: A Randomized Controlled Trial2021n=31
In 31 obese girls (ages 6–10), 12 weeks of decaffeinated green tea polyphenols (400 mg/day) reduced body fat and improved markers related to precocious puberty versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 400 mg/day
- Population
- Adults
- Participants
- 31
- Ages
- 6–10
MetaEffect of Green Tea on Anthropometric Indices and Body Composition in Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis2020
A meta-analysis in type 2 diabetes found green tea produced small favorable effects on weight-related anthropometric indices and body composition.
- Effect
- Benefit
- Dose
- 800 mg/day
- Population
- Diabetic patients
MetaThe effect of green tea supplementation on obesity: A systematic review and dose-response meta-analysis of randomized controlled trials2020
A dose-response meta-analysis of obesity RCTs found green tea supplementation (~800 mg/day) produced modest reductions in body weight and BMI versus control.
- Effect
- Benefit
- Dose
- 800 mg/day
- Population
- Overweight adults
RCTLong-Term Supplementation of Green Tea Extract Does Not Modify Adiposity or Bone Mineral Density in a Randomized Trial of Overweight and Obese Postmenopausal Women2016n=61
In 61 overweight postmenopausal women over 12 months, decaffeinated green tea extract (843 mg/day) did not significantly change adiposity or bone mineral density versus placebo.
- Effect
- No Benefit
- Duration
- 12 months
- Dose
- 843 mg/day
- Population
- Postmenopausal women
- Participants
- 61
- Ages
- 50–70
RCTThe Effect of Green Tea Ingestion and Interval Sprinting Exercise on the Body Composition of Overweight Males: A Randomized Trial2016
In 48 overweight men over 12 weeks, green tea plus interval sprint training produced greater body composition improvements than either intervention alone.
- Effect
- No Benefit
- Duration
- 12 weeks
- Population
- Healthy adults
- Avg age
- 26±0.7
RCTIQP-GC-101 reduces body weight and body fat mass: a randomized, double-blind, placebo-controlled study2014
In a 12-week RCT, the green tea–based blend IQP-GC-101 produced greater reductions in body weight and body fat mass versus placebo in overweight adults (ages 18–60).
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Adults
- Ages
- 18–60
Clinical trialThe effects of green tea consumption and resistance training on body composition and resting metabolic rate in overweight or obese women2013n=36
In 36 overweight or obese women, green tea combined with resistance training produced modest changes in body composition and resting metabolic rate versus control.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 3 g/day
- Population
- Women
- Participants
- 36
RCTEffects of catechin-enriched green tea beverage on visceral fat loss in adults with a high proportion of visceral fat: A double-blind, placebo-controlled, randomized trial2012
A double-blind RCT in adults with high visceral fat found a catechin-enriched green tea beverage significantly reduced visceral fat versus placebo.
- Effect
- Benefit
- Population
- Adults
MetaGreen tea for weight loss and weight maintenance in overweight or obese adults2012n=1,030
A Cochrane systematic review of green tea weight-loss trials (1,030 participants) concluded green tea products produce little to no clinically meaningful weight loss versus control.
- Effect
- No Benefit
- Population
- Adults
- Participants
- 1,030
RCTDoes supplementation with green tea extract improve insulin resistance in obese type 2 diabetics? A randomized, double-blind, and placebo-controlled clinical trial2011n=80
In 80 obese adults with type 2 diabetes, 16 weeks of decaffeinated green tea extract (856 mg EGCG/day) improved insulin resistance versus placebo.
- Effect
- No Benefit
- Duration
- 16 weeks
- Dose
- 856 mg/day
- Population
- Adults
- Participants
- 80
- Ages
- 20–65
RCTHealth effects of green tea catechins in overweight and obese men: a randomised controlled cross-over trial2011
In a crossover trial of overweight men (ages 40–69), decaffeinated green tea catechins (1,060 mg/day) produced modest improvements in body composition and cardiovascular markers.
- Effect
- Benefit
- Dose
- 60 mg/day
- Ages
- 40–69
Systematic reviewEffect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis2010n=1,243
A meta-analysis of 15 RCTs (1,243 adults) found green tea catechins with caffeine reduced BMI, body weight, and waist circumference versus caffeine alone, but catechins without caffeine showed no anthropometric benefit.
- Effect
- Benefit
- Population
- Adults
- Participants
- 1,243
RCTEffects of catechin enriched green tea on body composition2010
In a 90-day RCT in moderately overweight Chinese adults, high-catechin green tea improved body composition, including body fat, versus placebo.
- Effect
- Benefit
- Duration
- 90 days
- Dose
- 10 mg/day
- Population
- Adults
RCTGreen tea supplementation affects body weight, lipids, and lipid peroxidation in obese subjects with metabolic syndrome2010n=35
In 35 obese adults with metabolic syndrome, 8 weeks of green tea reduced body weight and improved lipid and oxidative stress markers versus control.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 35
RCTCatechin safely improved higher levels of fatness, blood pressure, and cholesterol in children2008n=21
In obese Japanese children, 24 weeks of catechin-rich green tea (576 mg/day) safely improved adiposity, blood pressure, and cholesterol versus low-catechin control.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 576 mg/day
- Population
- Children/adolescents
- Participants
- 21
RCTEffect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trial2008n=41
In 41 obese women over 12 weeks, green tea extract (400 mg/day) modestly reduced body weight and waist circumference versus placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 400 mg
- Population
- Women
- Participants
- 41
- Ages
- 16–60
RCTEffectiveness of green tea on weight reduction in obese Thais: A randomized, controlled trial2008n=60
In 60 obese Thai adults over 12 weeks, green tea intervention produced greater weight loss than control on a standardized diet.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Adults
- Participants
- 60
RCTA green tea extract high in catechins reduces body fat and cardiovascular risks in humans2007n=123
In 123 Japanese adults with visceral obesity, 583 mg/day catechin-rich green tea for 12 weeks reduced body fat and improved cardiovascular risk factors versus 96 mg/day control.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 583 mg/day
- Population
- Adults
- Participants
- 123
RCTCan EGCG reduce abdominal fat in obese subjects?2007
In overweight postmenopausal women exercising 12 weeks, EGCG (300 mg/day) produced limited additional abdominal fat loss versus placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 300 mg/day
- Population
- Postmenopausal women
RCTEffects of green tea on weight maintenance after body-weight loss2004
In adults who lost 5–10% body weight, green tea (104 mg/day catechins) during weight maintenance attenuated weight regain versus placebo over follow-up.
- Effect
- No Benefit
- Dose
- 104 mg/day
- Population
- Adults
- Ages
- 18–60
Clinical trialRecent findings of green tea extract AR25 (Exolise) and its activity for the treatment of obesity2002
An open-label study of green tea extract AR25 reported ~4.6% body weight and ~4.5% waist circumference reductions over 3 months in moderately obese patients.
- Effect
- Benefit
- Duration
- 3 months
- Population
- Obese adults
Whey ProteinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research on whey protein for weight loss shows mixed results.
- Most studies suggest that adding whey protein to a calorie‑restricted diet or exercise routine doesn’t help people lose more weight than diet or exercise alone.
- However, in people who regained weight after bariatric surgery, taking whey protein (0.5 grams per kilogram daily) with a low‑calorie diet for 16 weeks reduced body weight by about 2 kilograms and body fat by about 3 kilograms compared with diet alone.
- When taken without changing diet, the findings aren’t consistent.
- Taking 27 grams of whey protein twice a day for 12 weeks didn’t affect weight, but another study using 52 grams a day for 23 weeks found small reductions in body fat (about 2.4 kilograms), though results were similar to soy protein.
- Another study in overweight men showed that 65 grams of whey before lunch for 12 weeks lowered calorie intake and reduced weight by about 1 kilogram.
- In teenagers, the results differed.
- Drinking 1 liter of whey‑based milk each day for 12 weeks led to increases in both body weight and BMI compared with water, meaning whey protein may have different effects in younger people.
Browse 13 studies·1 meta-analysis
RCTEffect of a Whey Protein Supplement on Preservation of Fat Free Mass in Overweight and Obese Individuals on an Energy Restricted Very Low Caloric Diet2018n=15
In an RCT of 15 participants, 0.4 g/kg/day whey protein, for 4 weeks, in conclusion, ingestion of a whey protein supplement before bedtime during a 4-week period on a VLCD improved nitrogen balance, but did not lead to any significant improvement in the quality of the weight loss in regard to observed changes in body composition and...
- Effect
- No Benefit
- Duration
- 4 weeks
- Dose
- 0.4 g/kg/day
- Population
- Adults
- Participants
- 15
- Ages
- 18–55
RCTWhey Protein Supplementation and Higher Total Protein Intake Do Not Influence Bone Quantity in Overweight and Obese Adults Following a 36-Week Exercise and Diet Intervention2017n=44
In an RCT of 44 participants, wP supplementation and total dietary protein intake did not negatively or beneficially influence bone quantity in overweight and obese adults during a 9-mo exercise intervention.
- Effect
- No Benefit
- Dose
- 1.2 g/kg
- Population
- Women
- Participants
- 44
- Avg age
- 49±8
RCTWhey Protein Supplementation Enhances Body Fat and Weight Loss in Women Long After Bariatric Surgery: a Randomized Controlled Trial2017n=34
In an RCT of 34 participants, 0.5 g/kg, whey protein supplementation promoted body weight and FM loss in women with long-term weight regain following RYGB.
- Effect
- Benefit
- Duration
- 16 weeks
- Dose
- 0.5 g/kg
- Population
- Women
- Participants
- 34
- Avg age
- ~45
RCTA high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial2015n=80
In an RCT of 80 participants, 0.28 g/kg, this trial was registered at the Dutch Trial Register (http://www.trialregister.nl) as NTR2751.
- Effect
- Benefit
- Dose
- 0.28 g/kg
- Population
- Older adults
- Participants
- 80
- Avg age
- 63±5.6
RCTWhey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults2015n=21
In an RCT of 21 participants, we conclude that whey protein supplementation attenuated the decline in postprandial rates of MPS after weight loss, which may be of importance in the preservation of lean mass during longer-term weight loss interventions.
- Effect
- Benefit
- Dose
- 27 g/day
- Population
- Adults
- Participants
- 21
- Ages
- 35–65
MetaEffects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials2014n=626
In a meta-analysis of 626 participants, in the between-group analyses, the effects of WP were more favorable when compared with carbohydrates than protein sources other than whey, although findings did not reach statistical significance.
- Effect
- Benefit
- Population
- Healthy adults
- Participants
- 626
RCTWhey protein preloads are more beneficial than soy protein preloads in regulating appetite, calorie intake, anthropometry, and body composition of overweight and obese men2014n=26
In an RCT of 26 participants, 65 g WPC or 60 g SPI/day, for 12 weeks, according to this 12-week study, WPC preloads conducted 30 minutes prior to the ad libitum main meal exerted stronger beneficial effects than did SPI preloads on appetite, CI, anthropometry, and body composition of free-living overweight and obese men.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 65 g WPC or 60 g SPI/day
- Population
- Obese patients
- Participants
- 26
RCTSkim milk, whey, and casein increase body weight and whey and casein increase the plasma C-peptide concentration in overweight adolescents2012n=203
In 203 overweight adolescents over 12 weeks, skim milk, whey, or casein (35 g protein/L) increased BMI z-scores and C-peptide vs water control.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 35 g/day
- Population
- Adults
- Participants
- 203
- Ages
- 12–15
RCTWhey protein supplementation does not affect exercise training-induced changes in body composition and indices of metabolic syndrome in middle-aged overweight and obese adults2012n=210
In an RCT of 210 participants, whey protein supplementation did not affect exercise training-induced responses in body composition and indices of metabolic syndrome in middle-aged overweight and obese adults who maintained body weight.
- Effect
- No Benefit
- Population
- Adults
- Participants
- 210
- Avg age
- 48±7.9
RCTVarying protein source and quantity do not significantly improve weight loss, fat loss, or satiety in reduced energy diets among midlife adults2011n=18
In an RCT of 18 participants, for 5 months, in summary, increased whey protein intake did not result in statistically significant differences in weight loss or in total fat loss, but significant differences in regional fat loss and in decreased blood pressure were observed in the WP group.
- Effect
- No Benefit
- Duration
- 5 months
- Population
- Adults
- Participants
- 18
RCTWhey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults2011
In 90 overweight adults followed 23 weeks, whey protein (56 g/day) reduced body weight by 1.8 kg and fat mass by 2.3 kg vs carbohydrate, but soy did not differ from carbohydrate.
- Effect
- Benefit
- Duration
- 23 weeks
- Dose
- 56 g/day
- Population
- Healthy adults
RCTEffects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals2010
In 70 overweight adults over 12 weeks, whey lowered triglycerides vs control and improved total/LDL cholesterol vs casein; body composition did not differ.
- Effect
- No Benefit
- Duration
- 12 weeks
- Population
- Adults
- Avg age
- ~48
RCTA whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study2008n=58
In an RCT of 58 participants, for 12 weeks, because subjects taking Prolibra lost 6.1% of their body fat mass, and because a 5% reduction of body fat mass has been shown to reduce the risk of obesity related disease, the results have practical significance.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Adults
- Participants
- 58
- Ages
- 18+
Branched Chain Amino Acids (BCAAs)View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research on branched-chain amino acids (BCAAs) and their relationship with weight is mixed.
- Some studies suggest eating more BCAAs may help lower obesity risk, but other studies, especially those with larger groups, show that higher BCAA intake could increase the risk of obesity, especially in men.
- When people with extra weight try BCAA supplements while dieting, these products don’t seem to boost weight loss but may help protect muscle.
Browse 4 studies·1 meta-analysis
ObservationalDietary intake of branched-chain amino acids in relation to general and abdominal obesity2022n=8,691
A cross-sectional study of 8,691 Iranian adults found highest-tertile dietary BCAA intake was linked to 42% higher general obesity odds, especially in men, but not abdominal obesity.
- Effect
- No Benefit
- Population
- Adults
- Participants
- 8,691
- Ages
- 18–55
RCTBranched-chain amino acid supplementation does not preserve lean mass or affect metabolic profile in adults with overweight or obesity in a randomized controlled weight loss intervention2021n=69
A 16-week RCT of 132 Chinese adults (ages 21–45) on hypocaloric diets found 0.1 g/kg/day BCAA did not preserve lean mass or improve insulin sensitivity versus placebo during weight loss.
- Effect
- No Benefit
- Duration
- 16 weeks
- Dose
- 0.1 g/kg
- Population
- Adults
- Participants
- 69
- Ages
- 21–45
MetaDietary branched-chain amino acids intake exhibited a different relationship with type 2 diabetes and obesity risk: a meta-analysis2019
A meta-analysis found oral BCAA supplementation modestly raised circulating leucine, while higher dietary BCAA intake was linked to higher type 2 diabetes risk and lower obesity risk.
- Effect
- Benefit
RCTThe weight loss effects of branched chain amino acids and vitamin B6: a randomized controlled trial on obese and overweight women2018
A 4-week calorie-restricted RCT in overweight women found 6 g/day BCAA plus vitamin B6 preserved leg lean mass and reduced waist-to-hip ratio versus placebo, without greater total weight loss.
- Effect
- Benefit
- Dose
- 6 g/day
- Population
- Women
Cissus QuadrangularisView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Some early studies suggest that Cissus quadrangularis, a plant extract, may help with weight loss, especially when combined with healthy eating.
- In people with overweight or obesity, taking 300 mg daily for about 6–10 weeks has been linked to 4–11% weight loss when used with a calorie-reduced diet.
- Even without dieting, some studies show about 8–9% weight loss compared with 2% for people taking a placebo.
- This extract also appeared to lower body fat by about 13%.
- Some products that combine Cissus quadrangularis with green tea, soy, chromium, selenium, and B-vitamins (such as Cylaris) have also shown weight loss of about 7–8% in 8 weeks.
- However, it is not clear if these results are due to Cissus quadrangularis alone, the other ingredients, or the mixture.
- All of these studies were short-term and not very large, so the findings should be considered preliminary.
Browse 7 studies·1 meta-analysis
RCTThe Use of a Stem and Leaf Aqueous Extract of Cissus quadrangularis (CQR-300) to Reduce Body Fat and Other Components of Metabolic Syndrome in Overweight Participants2019n=35
In 67 overweight adults over 8 weeks, CQR-300 Cissus extract 300 mg/day reduced body fat by 8.9–12.8% and improved waist circumference, blood pressure, lipids, and fasting glucose versus placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 300 mg/day
- Population
- Adults
- Participants
- 35
- Ages
- 25–60
MetaEfficacy and Safety of Cissus quadrangularis L. in Clinical Use: A Systematic Review and Meta-analysis of Randomized Controlled Trials2017n=1,108
A meta-analysis of 9 Cissus quadrangularis trials (1,108 patients) found benefit for bone fracture pain but not hemorrhoids; combination products reduced weight and lipids in obesity trials.
- Effect
- Benefit
- Participants
- 1,108
Controlled trialThe effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress2017
In overweight adults, CQR-300 and a CORE Cissus formulation for 4 weeks reduced weight, body fat, LDL, triglycerides, and oxidative stress markers versus baseline.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 300 mg/day
- Population
- Patients with hemorrhoids
- Ages
- 19–54
RCTThe Use of Cissus quadrangularis (CQR-300) in the Management of Components of Metabolic Syndrome in Overweight and Obese Participants2015
In overweight adults with metabolic syndrome, CQR-300 Cissus extract 300 mg/day improved weight, fasting glucose, lipids, and waist circumference.
- Effect
- Benefit
- Dose
- 300 mg/day
- Population
- Adults
RCTThe use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight loss: a double-blind placebo-controlled study2008n=24
In 72 overweight adults over 10 weeks, Cissus quadrangularis alone or combined with Irvingia gabonensis reduced weight, body fat, waist size, and lipids versus placebo, with the combination most effective.
- Effect
- Benefit
- Duration
- 10 weeks
- Population
- Overweight adults
- Participants
- 24
- Ages
- 21–44
Controlled trialThe effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress2007
In overweight adults, CQR-300 and a CORE Cissus formulation for 4 weeks reduced weight, body fat, LDL, triglycerides, and oxidative stress markers versus baseline.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 300 mg/day
- Population
- Patients with hemorrhoids
- Ages
- 19–54
RCTThe use of a Cissus quadrangularis formulation in the management of weight loss and metabolic syndrome2006n=31
In 123 overweight adults over 8 weeks, a Cissus quadrangularis formulation reduced weight, central obesity, fasting glucose, lipids, and C-reactive protein regardless of calorie-controlled diet.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Overweight adults
- Participants
- 31
- Ages
- 19–50
Garcinia CambogiaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research on garcinia for weight loss shows mixed results.
- Some studies suggest it may help people lose a small amount of weight over a few months, but the effect is usually modest and the quality of the evidence is not very strong.
- Some multi-ingredient products also show benefit, but they do not make it clear how much of the effect comes from garcinia alone.
Browse 8 studies·1 meta-analysis
MetaEffect of Garcinia cambogia supplement on obesity indices: A systematic review and dose-response meta-analysis2020n=530
A dose-response meta-analysis of 8 RCTs (530 subjects) found Garcinia cambogia supplementation significantly reduced body weight by 1.34 kg versus placebo.
- Effect
- Benefit
- Participants
- 530
A clinical and computational study on anti-obesity effects of hydroxycitric acid2019n=100
In a clinical study of 100 obese adults (ages 20–45) over 8 weeks, HCA supplementation reduced body weight, skinfold measurements, and serum triglycerides, cholesterol, and LDL.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Overweight adults
- Participants
- 100
- Ages
- 20–45
RCTLong-term effects of Garcinia cambogia/Glucomannan on weight loss in people with obesity, PLIN4, FTO and Trp64Arg polymorphisms2018n=214
In a 6-month non-randomized controlled trial of 214 overweight adults, combined Garcinia cambogia and glucomannan (500 mg twice daily) reduced weight, fat mass, and metabolic markers versus baseline.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 500 mg 2×/day
- Population
- Pregnant women
- Participants
- 214
- Ages
- 18+
RCTHypolipemic effect of Garcinia cambogia in obese women2014n=30
In a 60-day RCT of obese women (ages 25–60), 2.4 g/day Garcinia cambogia extract (50% HCA) with dietary control improved weight, lipids, and adipokines versus placebo.
- Effect
- Benefit
- Duration
- 60 days
- Dose
- 2.4 g/day
- Population
- Women
- Participants
- 30
- Ages
- 25–60
RCTDoes Glycine max leaves or Garcinia Cambogia promote weight-loss or lower plasma cholesterol in overweight individuals: a randomized control trial2011
In a 10-week RCT of 86 overweight adults (ages 20–50), 2 g/day Glycine max leaf extract or Garcinia cambogia extract did not significantly outperform placebo for weight loss or lipid changes.
- Effect
- No Benefit
- Duration
- 10 weeks
- Dose
- 2 g/day
- Population
- Adults
- Ages
- 20–50
RCTEffects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss2004
In an 8-week double-blind RCT of 60 moderately obese adults, HCA-SX (4,667 mg/day) with or without niacin-bound chromium and Gymnema extract reduced body weight and appetite versus placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 667 mg/day
- Population
- Overweight adults
- Ages
- 21–50
RCTEffects of (-)-hydroxycitric acid on appetitive variables2000n=47
In a 12-week double-blind RCT of 89 mildly overweight women on 5,020-kJ diets, 2.4 g/day Garcinia cambogia (1.2 g HCA) produced greater weight loss (3.7 vs 2.4 kg) but did not suppress appetite measures versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 2.4 g/day
- Population
- Healthy adults
- Participants
- 47
RCTGarcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial1998n=69
In a 12-week double-blind RCT of overweight adults, 1,500 mg/day hydroxycitric acid from Garcinia cambogia did not produce greater fat or body weight loss than placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 500 mg/day
- Population
- Adults
- Participants
- 69
GingerView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Ginger has been tested mostly in combination with other ingredients for weight loss, so its individual effects are unclear.
- Some studies suggest it might help slightly, but the majority of research shows ginger does not lead to significant weight loss compared with placebo.
- People have taken ginger alone or with other substances like green tea, capsaicin, turmeric, and raspberry ketones, but it is hard to know if ginger is the reason for any benefit.
- More research is needed to determine if ginger can really help with weight loss and what dose might work best.
Browse 5 studies·2 meta-analyses
MetaThe Effect of Ginger (Zingiber officinale) on Improving Blood Lipids and Body Weight; A Systematic Review and Multivariate Meta-analysis of Clinical Trials2022
A meta-analysis of ginger trials found significant reductions in triglycerides (−12.54 mg/dL) and total cholesterol (−6.53 mg/dL) versus placebo; body weight effects were inconsistent.
- Effect
- Benefit
MetaThe effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials2018n=473
A meta-analysis of 473 overweight/obese participants found ginger supplementation significantly reduced body weight, waist circumference, and fasting glucose versus placebo.
- Effect
- Benefit
- Population
- Adults
- Participants
- 473
RCTEight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women2013n=45
In 45 overweight adults over 8 weeks, METABO multi-ingredient supplement (including caffeine and raspberry ketone) plus diet/exercise reduced body weight, fat mass, and waist/hip girth more than placebo, with no adverse safety signals.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 45
- Ages
- 21–45
RCTThe safety and efficacy of a dietary herbal supplement and gallic acid for weight loss2007n=105
In 105 overweight adults, NT herbal supplement (containing ginger) plus gallic acid for 24 weeks did not significantly reduce body weight versus placebo on a calorie-restricted diet.
- Effect
- No Benefit
- Duration
- 24 weeks
- Population
- Healthy adults
- Participants
- 105
- Ages
- 18–60
RCTSafety and efficacy of NT, an herbal supplement, in treating human obesity2006n=24
In 24 overweight women on a 700 kcal/day deficit diet, NT herbal supplement (containing ginger) for 8 weeks did not significantly increase weight loss versus placebo.
- Effect
- No Benefit
- Duration
- 8 weeks
- Population
- Women
- Participants
- 24
- Ages
- 18–60
L-CarnitineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- L-carnitine may help slightly with weight loss in people who are overweight or obese, though results are mixed.
- Studies show it can reduce body weight and BMI modestly when taken at doses between 250 mg and 4 g daily, with 2 g daily appearing most effective.
- Benefits are mostly seen in people with higher body weight, not in those with a normal BMI or people on dialysis.
- In some studies, results did not last beyond 6 months.
- In people with obesity and fatty liver disease, L-carnitine also showed improvements in weight, liver health, cholesterol, and blood sugar.
- Another small study found it may lower a marker of fat buildup (lipid accumulation index) but had no effect on other heart health markers like cholesterol ratios.
Browse 5 studies·3 meta-analyses
RCTModulatory Effects of Multi-species/Multi-strain Synbiotic and L-carnitine Concomitant Supplementation on Atherogenic-Indices, Body Composition, Visceral Obesity, and Appetite in Metabolically Healthy Women with Obesity: A Double-Blind Randomized Controlled Clinical Trial2025
In 46 obese women, 8 weeks of L-carnitine plus synbiotic co-supplementation significantly reduced atherogenic indices, fat mass, visceral adiposity, and appetite scores more than L-carnitine alone.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 500 mg
- Population
- Women
MetaBeneficial effects of l-carnitine supplementation for weight management in overweight and obese adults: An updated systematic review and dose-response meta-analysis of randomized controlled trials2020
A meta-analysis of 43 RCTs found L-carnitine significantly reduced body weight (−1.13 kg), BMI (−0.36), and fat mass (−1.16 kg), with greater effects in overweight/obese adults and when combined with lifestyle modifications.
- Effect
- Benefit
- Population
- Adults
MetaEffects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis2020n=2,292
A meta-analysis of 37 RCTs (2,292 participants) found L-carnitine supplementation modestly reduced body weight (−1.21 kg), BMI (−0.40), and fat mass (−2.08 kg), with maximum effect at ~2 g/day.
- Effect
- Benefit
- Dose
- 2000 mg/day
- Population
- Adults
- Participants
- 2,292
MetaThe effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials2016n=911
A meta-analysis of 9 RCTs (911 adults) found L-carnitine supplementation reduced body weight by 1.33 kg and BMI by 0.47 kg/m² versus control, with diminishing effects over longer durations.
- Effect
- Benefit
- Population
- Adults
- Participants
- 911
RCTL-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women2000n=18
In 36 moderately obese premenopausal women, 8 weeks of L-carnitine 4 g/day plus aerobic training did not reduce total body mass or fat mass compared with exercise plus placebo.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 2 g 2×/day
- Population
- Women
- Participants
- 18
Olive OilView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking olive oil by mouth does not seem to help with weight loss or reduce body fat in people who are obese.
- Large reviews of many studies found that olive oil supplements or adding a lot of olive oil to the diet for months or years did not lower body weight or fat.
- In some cases, olive oil supplements might increase waist size, and eating a lot of olive oil long term might lower muscle mass.
Browse 3 studies·1 meta-analysis
MetaOlive oil and body fat: a systematic review with meta-analysis2023
A systematic review of 52 trials found olive oil did not clearly alter body fat distribution overall, though capsule supplementation showed a small waist-circumference increase in one analysis.
- Effect
- No Benefit
- Population
- Adults
ObservationalThe effect of ketogenic diet on serum lipid concentrations in children with medication resistant epilepsy2021n=73
In 73 children with medication-resistant epilepsy on a ketogenic diet for up to 24 months, total cholesterol and triglycerides rose at 1 month but trended downward over time while BMI increased.
- Duration
- 24 months
- Population
- Children/adolescents
- Participants
- 73
- Ages
- 3–193 months
RCTConsumption of extra virgin olive oil improves body composition and blood pressure in women with excess body fat: a randomized, double-blinded, placebo-controlled clinical trial2018n=21
A 9-week RCT in 41 women with excess body fat found 25 mL/day extra virgin olive oil on an energy-restricted diet doubled fat loss (~2.4 vs 1.3 kg) and lowered diastolic blood pressure versus soybean oil.
- Effect
- Benefit
- Dose
- 25 mL/day EVOO
- Population
- Women
- Participants
- 21
- Avg age
- ~27
Vitamin DView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research on vitamin D supplements for obesity shows mixed results.
- People with low vitamin D levels tend to be more likely to be obese.
- One large study found that older women taking both calcium and vitamin D lost weight and kept it off better than those who did not, especially if they were not getting enough calcium before the study.
- But taking vitamin D alone without calcium did not help overweight or obese adults lose weight.
- So, vitamin D by itself probably is not enough for weight loss.
Browse 7 studies
RCTEffect of vitamin D3 supplementation on vascular and metabolic health of vitamin D-deficient overweight and obese children: a randomized clinical trial2020
In a RCT of 225 vitamin D-deficient obese children, 1,000 or 2,000 IU/day for 6 months did not improve endothelial function but 2,000 IU lowered diastolic BP and improved insulin sensitivity.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 2000 IU/day
- Population
- Children/adolescents
RCTVitamin D3 supplementation during weight loss: a double-blind randomized controlled trial2014
In a 12-month weight-loss RCT of 218 postmenopausal women, 2,000 IU/day vitamin D3 did not increase weight loss overall but women who became replete lost more weight and waist circumference.
- Effect
- Benefit
- Dose
- 2000 IU/day
- Population
- Postmenopausal women
- Ages
- 50–75
RCTA 12-week double-blind randomized clinical trial of vitamin D₃ supplementation on body fat mass in healthy overweight and obese women2012n=77
In a 12-week RCT of 77 overweight women, 25 mcg/day vitamin D3 reduced body fat mass by 2.7 kg versus 0.47 kg in placebo despite no change in body weight or waist circumference.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 25 mcg/day
- Population
- Women
- Participants
- 77
- Avg age
- ~38
RCTA randomized, placebo-controlled trial of vitamin D supplementation to improve glycaemia in overweight and obese African Americans2012
In a 12-week resistance training RCT of 23 overweight adults, 4,000 IU/day vitamin D improved early peak power and was inversely associated with waist-to-hip ratio change.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 4000 IU/day
- Population
- Adults
- Avg age
- 26.1±4.7
RCTImpact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adults2012
In a 12-week resistance training RCT of 23 overweight adults, 4,000 IU/day vitamin D improved early peak power and was inversely associated with waist-to-hip ratio change.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 4000 IU/day
- Population
- Adults
- Avg age
- 26.1±4.7
RCTCalcium plus vitamin D supplementation and the risk of postmenopausal weight gain2007
In 36,282 postmenopausal women followed 7 years, calcium plus 400 IU/day vitamin D3 was associated with slightly less weight gain (−0.13 kg), mainly in women with low baseline calcium intake.
- Effect
- Benefit
- Dose
- 400 IU/day
- Population
- Postmenopausal women
- Ages
- 50–79
ObservationalPrevalence of cardiovascular risk factors and the serum levels of 25-hydroxyvitamin D in the United States: data from NHANES III2007n=7,902
In 15,088 NHANES III adults, lowest quartile 25(OH)D was associated with higher odds of hypertension, diabetes, obesity, and high triglycerides in cross-sectional analysis.
- Effect
- Benefit
- Population
- Older adults
- Participants
- 7,902
Yerba MateView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear if drinking yerba mate helps people with obesity lose weight.
- Some studies in healthy people show more yerba mate intake is linked to higher weight.
- Small clinical trials in obese adults found that drinking yerba mate daily for 6 to 12 weeks did not lower weight, body mass index, or cholesterol compared to placebo.
- Yerba mate may slightly reduce fat and waist size, but results are inconsistent and more research is needed.
Browse 7 studies·1 meta-analysis
RCTEfficacy of Ilex paraguariensis versus Placebo on Lipid Profile in Randomized Clinical Trial: A Systematic Review and Meta-analysis2020
An RCT compared Ilex paraguariensis versus placebo on lipid profiles; published abstract details on outcomes were unavailable.
- Effect
- Benefit
ObservationalHeavy drinkers of Ilex paraguariensis beverages show lower lipid profiles but higher body weight2018n=18
In an observational study of 18 participants, induced hypoglycemia and compensatory higher intake of refined carbohydrates may represent a possible cause.
- Effect
- No Benefit
- Dose
- >1 L/day
- Population
- Adults
- Participants
- 18
- Ages
- 18+
RCTThe Effect of Maté Extract on Body Weight and Fat Reduction in Obese Women: A Randomized Placebo-controlled Clinical Trial2016
A trial examined maté extract effects on body weight and fat reduction; published abstract details on outcomes were unavailable.
- Population
- Women
RCTAnti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial2015n=15
In an RCT of 15 participants, 3 g/day, for 12 weeks, these results suggested that Yerba Mate supplementation may be effective for treating obese individuals.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 3 g/day
- Population
- Obese patients
- Participants
- 15
- Avg age
- ~43
RCTYerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities2014n=14
In an RCT in obese patients, 1,000 mg yerba mate, yM significantly increased FAO and EEFAO by 24% in all submaximal exercise intensities below 70% of [Formula: see text] (p < 0.001, ANOVA main effects) with post hoc tests showing a higher FAO and EEFAO (p < 0.05) at the lower exercise intensities (e.g.
- Effect
- Benefit
- Dose
- 1,000 mg yerba mate
- Population
- Obese patients
- Participants
- 14
- Avg age
- 20.8±3.4
RCTWeight loss and delayed gastric emptying following a South American herbal preparation in overweight patients2001n=22
In 22 overweight patients, the herbal blend YGD (yerba mate, guarana, damiana) delayed gastric emptying and reduced body weight over 45 days versus placebo.
- Effect
- Benefit
- Duration
- 12 months
- Dose
- 3 YGD capsules before each meal
- Population
- Healthy adults
- Participants
- 22
RCTThermogenic effects of commercially available plant preparations aimed at treating human obesity1999
In an RCT in obese patients, no significant increase in energy expenditure (EE) has been noted after treatment with any of these preparations.
- Effect
- No Benefit
- Population
- Obese patients
ArtichokeView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Oral artichoke extract may slightly reduce waist size but does not seem to lower body weight or BMI in people who are overweight or obese.
- A review of small studies found it reduced waist size by about 1 cm after 8–12 weeks.
- A separate analysis found that taking a specific artichoke supplement daily for 6 months helped adults lose about 2.3 kg but did not change waist size.
- Many studies included people with other health conditions, so results may not apply to everyone.
Browse 2 studies·1 meta-analysis
RCTA Nutraceutical Containing Chlorogenic Acid and Luteolin Improves Cardiometabolic Parameters in Subjects with Pre-Obesity: A 6-Month Randomized, Double-Blind, Placebo-Controlled Study2023n=50
A post-hoc of 50 pre-obese adults given Altilix (Cynara cardunculus, chlorogenic acid and luteolin) 150 mg/day for 6 months found improved weight, lipids, hepatic markers, carotid thickness, and endothelial function.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 150 mg/day
- Population
- Overweight adults
- Participants
- 50
MetaThe effects of supplementation with Cynara scolymus L. on anthropometric indices: А systematic review and dose-response meta-analysis of clinical trials2021
A meta-analysis of 10 RCTs found artichoke reduced waist circumference 1.1 cm versus placebo but did not significantly change weight or BMI overall; hypertensive subgroup lost 2.3 kg.
- Effect
- Benefit
CocoaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- In women who are overweight or obese, adding dark chocolate and a sugar-free cocoa drink to a calorie-reduced diet for 18 weeks did not lead to more weight loss than following the same diet with a non-chocolate snack.
Browse 3 studies
RCTDaily Consumption of Chocolate Rich in Flavonoids Decreases Cellular Genotoxicity and Improves Biochemical Parameters of Lipid and Glucose Metabolism2018n=84
In 84 young adults over 6 months, 2 g/day 70% dark chocolate reduced DNA damage and improved total cholesterol, triglycerides, LDL, and waist circumference versus milk chocolate.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 2 g/day
- Population
- Young adults
- Participants
- 84
- Ages
- 20–35
Effects of dark chocolate in a population of normal weight obese women: a pilot study2013n=15
In 15 normal-weight obese women over 7 days, 100 g/day dark chocolate raised HDL and improved atherogenic lipid ratios and IL-1Ra versus baseline.
- Effect
- Benefit
- Dose
- 100 g/day
- Population
- Women
- Participants
- 15
- Ages
- 20–40
RCTEffect of cocoa flavanols and exercise on cardiometabolic risk factors in overweight and obese subjects2008n=49
In 49 overweight adults over 12 weeks, high-flavanol cocoa 902 mg/day improved endothelial function and lowered diastolic blood pressure, while exercise reduced abdominal fat.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 902 mg/day
- Population
- Adults
- Participants
- 49
Flaxseed OilView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Flaxseed oil consumption does not reduce body weight, BMI or waist circumference.
- However, eating whole flaxseeds may improve weight loss in obese adults.
Browse 1 study·1 meta-analysis
MetaThe effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials2017
A meta-analysis of 45 flaxseed RCTs found supplementation reduced body weight 0.99 kg, BMI 0.30 kg/m², and waist circumference 0.80 cm versus control, with larger effects at ≥30 g/day whole flaxseed.
- Effect
- Benefit
- Dose
- 30 g/day
Milk ThistleView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear whether milk thistle helps with weight loss in people with obesity.
- Research including many studies shows that milk thistle does not significantly lower body weight or body mass index.
- A very small study found that milk thistle might improve blood sugar and insulin levels in obese women, but it did not help them lose weight.
- More research is needed before milk thistle can be recommended for weight loss.
Browse 2 studies·1 meta-analysis
MetaImpacts of Supplementation with Silymarin on Cardiovascular Risk Factors: A Systematic Review and Dose-Response Meta-Analysis2024n=1,943
A dose-response meta-analysis of 33 trials (1,943 participants) found silymarin supplementation reduced fasting glucose, total cholesterol, triglycerides, LDL cholesterol, and diastolic blood pressure.
- Effect
- Benefit
- Population
- Adults
- Participants
- 1,943
Silymarin Reduced Insulin Resistance in Non-Diabetic Women with Obesity2024
A 12-week study in non-diabetic obese women found silymarin reduced insulin resistance (HOMA-IR), fasting insulin, and inflammation markers.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Women
- Ages
- 18–45
BilberryView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A small study in overweight and obese women found that eating 100 grams of frozen bilberries every day for about a month helped them lose weight and reduce their waist size compared to before they started eating the berries.
- However, because there was no comparison group, it’s hard to say for sure if bilberries caused these changes.
- Bilberries contain natural compounds that may help control weight and inflammation, but more research is needed to prove if they really help with weight loss.
Browse 1 study
RCTDifferent berries and berry fractions have various but slightly positive effects on the associated variables of metabolic diseases on overweight and obese women (Low quality study)2011n=80
In 80 overweight/obese women, 33–35 days of whole sea buckthorn or bilberry intake modestly reduced waist circumference and vascular adhesion molecules; effects were small and varied by berry type.
- Effect
- Benefit
- Duration
- 30–39 days
- Population
- Women
- Participants
- 80
CalciumView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking calcium supplements does not seem to help with weight loss in adults or children who are overweight or obese.
- Some research looking at people’s diets has found that low calcium intake is linked with more weight gain, a higher body mass index (BMI), and a greater chance of being overweight.
- In women, higher calcium intake has sometimes been linked with weight loss, but the results in men are not consistent.
- When calcium has been tested in clinical trials, however, the results show no real benefit.
- Most studies, as well as several large reviews of many trials, report that calcium from either food or supplements does not increase weight loss.
- Even when people take the recommended dietary amount of calcium (1000 mg per day or more), this does not help with losing extra weight compared to lower calcium intake.
- Overall, the research suggests that calcium does not play a reliable role in weight control, and differences between study results may be due to variations in study design, participant groups, and supplement doses.
Browse 22 studies·3 meta-analyses
MetaCalcium supplementation for people with overweight or obesity2024n=1,317
A Cochrane meta-analysis in overweight/obese adults found calcium supplementation did not produce clinically meaningful weight loss vs control.
- Effect
- No Benefit
- Dose
- 0.162 g/day
- Population
- Women
- Participants
- 1,317
RCTCalcium plus vitamin D supplementation during pregnancy reduces postpartum fat mass in adolescents: A randomized trial2023n=26
In 56 Brazilian pregnant adolescents, 600 mg calcium plus 200 IU vitamin D through delivery reduced postpartum total and trunk fat mass vs placebo over 1 year.
- Effect
- Benefit
- Dose
- 600 mg/day
- Population
- Pregnant women
- Participants
- 26
- Ages
- 14–19
RCTThe effect of increasing dairy calcium intake of adolescent girls on changes in body fat and weight2017n=274
A 12-month RCT in 274 overweight teen girls found raising calcium to ≥1200 mg/day did not significantly reduce body fat gain vs staying at ≤600 mg/day.
- Effect
- No Benefit
- Dose
- 1200 mg/day
- Population
- Adults
- Participants
- 274
MetaEffects of calcium supplementation on body weight: a meta-analysis2016n=4,733
A meta-analysis of 33 trials (4,733 participants) found no overall weight change with calcium; modest reductions appeared only in children and elderly women subgroups.
- Effect
- No Benefit
- Population
- Postmenopausal women
- Participants
- 4,733
RCTCalcium plus vitamin D3 supplementation facilitated fat loss in overweight and obese college students with very-low calcium consumption: a randomized controlled trial2013n=129
In 53 overweight adults on a 500 kcal deficit for 12 weeks, 600 mg calcium plus 125 IU vitamin D increased fat loss vs diet alone in very-low-calcium consumers.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 125 IU/day
- Population
- Adults
- Participants
- 129
- Ages
- 18–25
RCTEffects of calcium supplementation on body weight and adiposity in overweight and obese adults: a randomized trial2009n=170
A 2-year RCT in 340 overweight adults found 1500 mg/day calcium carbonate did not reduce body weight, BMI, or fat mass vs placebo.
- Effect
- No Benefit
- Duration
- 2 years
- Dose
- 1500 mg/day
- Population
- Women
- Participants
- 170
- Avg age
- 38.8±10.5
RCTEffects of calcium supplementation on lipids, blood pressure, and body composition in healthy older men: a randomized controlled trial2009
In 323 older men over 2 years, 600 or 1200 mg/day calcium did not improve HDL/LDL ratio, lipids, body composition, or blood pressure vs placebo.
- Effect
- No Benefit
- Duration
- 2 years
- Dose
- 1200 mg/day
- Population
- Men
MetaA systematic review of the effects of calcium supplementation on body weight2006
A meta-analysis of 13 RCTs concluded calcium supplementation has no statistically significant association with body-weight reduction in adults ≥18 years.
- Effect
- No Benefit
- Population
- Adults
- Ages
- 18+
ObservationalCalcium and dairy intakes in relation to long-term weight gain in US men2006n=23
In 23,504 men followed 12 years, baseline or changing calcium, dairy, or supplemental intake was not associated with weight change in multivariate analysis.
- Effect
- No Benefit
- Population
- Postmenopausal women
- Participants
- 23
- Ages
- 40–75
ObservationalCalcium intake and 10-year weight change in middle-aged adults2006n=10,591
In 10,591 middle-aged adults, women taking >500 mg/day calcium supplements gained ~1.8 kg less over 10 years than nonusers; dietary calcium alone showed no effect.
- Effect
- Benefit
- Duration
- 10 years
- Dose
- 500 mg/day
- Population
- Adults
- Participants
- 10,591
- Ages
- 53–57
RCTDairy augmentation of total and central fat loss in obese subjects2005n=18
In obese adults on a 500 kcal deficit for 12 weeks, high-dairy calcium (1100 mg/day) increased fat and trunk fat loss and lowered BP vs low-calcium control.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 1100 mg/day
- Population
- Overweight adults
- Participants
- 18
ObservationalDietary calcium, vitamin D, and the prevalence of metabolic syndrome in middle-aged and older U.S. women2005n=10,066
In 10,066 women ≥45 years, higher total calcium intake was inversely associated with metabolic syndrome prevalence; vitamin D intake showed no independent association.
- Effect
- Benefit
- Population
- Postmenopausal women
- Participants
- 10,066
- Ages
- 45+
RCTEffect of calcium and dairy foods in high protein, energy-restricted diets on weight loss and metabolic parameters in overweight adults2005n=30
In 50 adults on high-protein energy-restricted diets, raising calcium from 500 to 2400 mg/day did not increase weight or fat loss over 12 weeks.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 2400 mg/day
- Population
- Adults
- Participants
- 30
- Ages
- 25–64
RCTEffect of energy-reduced diets high in dairy products and fiber on weight loss in obese adults2005
In 72 obese adults over 48 weeks, 1400 vs 800 mg/day calcium, with or without added fiber/low-GI foods, produced similar ~10–12 kg weight and fat loss.
- Effect
- No Benefit
- Duration
- 48 weeks
- Dose
- 800 mg/day
- Population
- Adults
RCTEffects of calcium and dairy on body composition and weight loss in African-American adults2005n=34
In obese African American adults, 1200 mg/day dairy calcium improved body composition and BP during maintenance and roughly doubled weight/fat loss during caloric restriction.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 1200 mg/day
- Population
- Adults
- Participants
- 34
RCTEffects of calcium supplementation on body weight and blood pressure in normal older women: a randomized controlled trial2005n=739
In 739 postmenopausal women over 30 months, 1 g/day calcium did not affect body weight or fat mass; a small early systolic BP difference did not persist.
- Effect
- No Benefit
- Duration
- 30 months
- Dose
- 1 g/day
- Population
- Postmenopausal women
- Participants
- 739
- Avg age
- 74
RCTCalcium and dairy acceleration of weight and fat loss during energy restriction in obese adults2004n=32
In obese adults on a 500 kcal deficit for 24 weeks, high-calcium and high-dairy diets increased weight loss 26–70% and fat loss 38–64% vs 400–500 mg/day calcium.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 500 mg/day
- Population
- Adults
- Participants
- 32
RCTEffect of calcium supplementation on weight and fat loss in women2004
Pooling three 25-week trials in 100 women on moderate diets found 1000 mg/day calcium did not increase weight or fat loss vs placebo.
- Effect
- No Benefit
- Duration
- 25 weeks
- Dose
- 1000 mg/day
- Population
- Postmenopausal women
ObservationalCalcium intake, body composition, and lipoprotein-lipid concentrations in adults2003n=235
Cross-sectional data in 470 adults found higher calcium intake associated with lower LDL and better lipids in women and lower adiposity in lowest-intake women.
- Effect
- Benefit
- Dose
- 600–1000 mg/day
- Population
- Adults
- Participants
- 235
- Ages
- 20–65
ObservationalDietary calcium intake in lactose maldigesting intolerant and tolerant African-American women2002n=26
Lactose-intolerant African American women consumed half the calcium of tolerant peers (388 vs 763 mg/day) and had higher BMI despite similar maldigestion rates.
- Dose
- 763 mg/day
- Population
- Women
- Participants
- 26
ObservationalBiobehavioral factors are associated with obesity in Puerto Rican children2000n=29
A case-control study of 53 Puerto Rican children found lower dairy intake, more TV viewing, and higher maternal BMI associated with obesity risk.
- Population
- Children/adolescents
- Participants
- 29
RCTCalcium intake and body weight2000n=780
Reanalysis of five calcium bone-health studies in 780 women found higher calcium intake associated with lower BMI and weight; calcium-treated women lost more weight over ~4 years.
- Effect
- Benefit
- Population
- Women
- Participants
- 780
- Ages
- 20–69
GarlicView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking garlic powder daily for 12 weeks doesn’t seem to help people lose weight or reduce BMI, but it might slightly reduce belly size.
- One study with a supplement that contained garlic plus other ingredients showed a small weight loss benefit, but it’s not clear how much garlic helped.
- Overall, garlic alone probably won’t cause weight loss, but it might help a bit with waist size.
- More research is needed to know for sure.
Browse 2 studies
RCTEffect of garlic powder supplementation on hepatic steatosis, liver enzymes and lipid profile in patients with non-alcoholic fatty liver disease: a double-blind randomised controlled clinical trial2020
In 90 NAFLD patients, garlic powder 1600 mg/day for 12 weeks significantly improved hepatic steatosis grade, liver enzymes, and lipid profile versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 1600 mg/day
- Population
- NAFLD patients
RCTEight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women2013n=45
In 45 overweight adults over 8 weeks, METABO multi-ingredient supplement (including caffeine and raspberry ketone) plus diet/exercise reduced body weight, fat mass, and waist/hip girth more than placebo, with no adverse safety signals.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 45
- Ages
- 21–45
GuaranaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A small study in overweight women who took guarana, yerba mate, and damiana for 45 days found that it helped participants feel more full after meals.
- The treatment led to a modest reduction in weight, but more research is required and it is not clear how much of the effect came from guarana itself.
Browse 1 study
RCTWeight loss and delayed gastric emptying following a South American herbal preparation in overweight patients2001n=22
In 22 overweight patients, the herbal blend YGD (yerba mate, guarana, damiana) delayed gastric emptying and reduced body weight over 45 days versus placebo.
- Effect
- Benefit
- Duration
- 12 months
- Dose
- 3 YGD capsules before each meal
- Population
- Healthy adults
- Participants
- 22
HawthornView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- In overweight adults, taking a combination of hawthorn leaf and satsuma mandarin orange peel extracts daily for 12 weeks slightly reduced body weight, BMI, and body fat, but did not affect waist or hip size.
- It is not known whether the benefits came from hawthorn, mandarin peel, or their combination.
Browse 1 study
RCTEfficacy of Crataegus Extract Mixture on Body Fat and Lipid Profiles in Overweight Adults: A 12-Week, Randomized, Double-Blind, Placebo-Controlled Trial2024n=105
In 105 overweight adults (ages 20–60) over 12 weeks, a Crataegus extract mixture (400 mg three times daily) improved body fat and lipid profiles versus placebo.
- Effect
- Benefit
- Dose
- 400 mg 3×/day
- Population
- Adults
- Participants
- 105
- Ages
- 20–60
InositolView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A review of 15 studies found that inositol supplements, taken for several weeks to months, lowered body mass index (BMI) by a small amount.
- Myo-inositol seemed to work best at lower doses for a short period in women with PCOS, especially those who were older, overweight, or had a higher BMI.
- However, results varied widely between studies, so the evidence is not strong.
Browse 1 study·1 meta-analysis
RCTInositol supplementation and body mass index: A systematic review and meta-analysis of randomized clinical trials2021
A meta-analysis of RCTs found inositol supplementation produced modest but significant reductions in body mass index versus control.
- Effect
- Benefit
- Population
- Adults
KefirView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if kefir has any benefit for obesity.
Browse 1 study
RCTKefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: a randomized controlled trial2015n=75
In 75 overweight adults on a dairy-rich diet for 8 weeks, kefir and milk led to similar weight loss with no significant difference between beverages.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Women
- Participants
- 75
- Ages
- 25–45
KudzuView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if kudzu helps with obesity.
- An early study in adults with obesity found that taking 300 mg of kudzu extract daily for 12 weeks reduced belly fat and body weight.
- Lower doses of 200 mg did not seem to work as well.
Browse 1 study
RCTConsumption of Pueraria flower extract reduces body mass index via a decrease in the visceral fat area in obese humans2012
In adults consuming Pueraria flower extract for 12 weeks, body mass index decreased via reduced visceral fat area versus control in a randomized trial.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 200–300 mg/day Pueraria flower extract
- Population
- Adults
LuteinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- In a small study of middle-aged people with obesity, taking lutein (20 mg daily) along with a low-calorie diet for 10 weeks did not make a big difference in weight or heart health measures compared to dieting alone.
- There were, however, slight improvements in body fat and cholesterol.
Browse 2 studies
RCTEffect of lutein supplementation on blood lipids and advanced glycation end products in adults with central obesity: a double-blind randomized controlled trial2025n=117
In 117 centrally obese adults, 32 weeks of lutein 10 mg/day significantly reduced total cholesterol, LDL-C, apoB, and advanced glycation end products versus placebo.
- Effect
- Benefit
- Duration
- 32 weeks
- Dose
- 10 mg/day
- Population
- Adults
- Participants
- 117
RCTLutein supplementation combined with a low-calorie diet in middle-aged obese individuals: effects on anthropometric indices, body composition and metabolic parameters2021n=48
In 48 obese middle-aged adults on a low-calorie diet, 10 weeks of lutein 20 mg/day reduced body fat percentage and total cholesterol more than diet plus placebo.
- Effect
- Benefit
- Duration
- 10 weeks
- Dose
- 20 mg/day
- Population
- Adults
- Participants
- 48
- Ages
- 45–65
LycopeneView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if lycopene has any benefit for Obesity.
Browse 1 study
RCTDietary Intake of Carotenoid-Rich Vegetables Reduces Visceral Adiposity in Obese Japanese men - A Randomized, Double-Blind Trial2020n=28
An 8-week double-blind RCT of 28 obese Japanese men found daily carotenoid-rich vegetable beverages reduced visceral fat in all groups, with waist circumference falling significantly only in the high-lycopene, low-lutein group.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 400 g/day
- Population
- Patients with type 2 diabetes
- Participants
- 28
- Ages
- 40–65
N-Acetyl Cysteine (NAC)View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if N-acetyl cysteine has any benefit for obesity.
Browse 1 study
RCTEffects of N-acetylcysteine on aging cell and obesity complications in obese adults: a randomized, double-blind clinical trial2023n=20
A 4-week RCT of 40 obese adults found NAC (600 mg/day) reduced visceral adipose senescence markers (SA-β-gal, p16, IL-6) and improved insulin resistance versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 600 mg/day
- Population
- Adults
- Participants
- 20
- Ages
- 25–50
NattokinaseView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if nattokinase has any benefit for obesity.
Browse 11 studies·1 meta-analysis
MetaPhytoestrogen supplementation and body composition in postmenopausal women: A systematic review and meta-analysis of randomized controlled trials2018
A meta-analysis of 23 RCTs (1880 postmenopausal women) found phytoestrogen supplementation was not associated with changes in body weight, BMI, waist/hip circumference, or total fat mass.
- Effect
- No Benefit
- Population
- Postmenopausal women
RCTAppetite control and biomarkers of satiety with vegetarian (soy) and meat-based high-protein diets for weight loss in obese men: a randomized crossover trial2014
In obese men, 2 weeks of vegetarian soy-based vs meat-based high-protein diets produced similar weight loss (~2.3 kg) and comparable appetite and satiety biomarker responses.
- Effect
- Benefit
- Duration
- 2 weeks
- Population
- Obese men
RCTSoy fiber improves weight loss and lipid profile in overweight and obese adults: a randomized controlled trial2013
In overweight/obese adults, ~100 g/day soy fiber biscuits for 12 weeks reduced body weight, BMI, waist circumference, and LDL-C vs control biscuits.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 100 g/day
- Population
- Adults
- Ages
- 19–39
RCTWeight reduction effects of a black soy peptide supplement in overweight and obese subjects: double blind, randomized, controlled study2012n=80
In 80 overweight/obese adults, black soy peptide for 12 weeks reduced body weight, BMI, and body fat mass vs placebo, with greater net loss in responders.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Overweight adults
- Participants
- 80
RCTWhey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults2011
In 90 overweight adults followed 23 weeks, whey protein (56 g/day) reduced body weight by 1.8 kg and fat mass by 2.3 kg vs carbohydrate, but soy did not differ from carbohydrate.
- Effect
- No Benefit
- Duration
- 23 weeks
- Dose
- 56 g/day
- Population
- Healthy adults
RCTEffectiveness of a soy-based compared with a traditional low-calorie diet on weight loss and lipid levels in overweight adults2007
In obese adults on 1200 kcal/day diets for 8 weeks, soy-based and traditional low-calorie diets produced similar weight loss, but soy led to greater body fat percentage reduction (2.2% vs 1.4%).
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
RCTSoy compared to casein meal replacement shakes with energy-restricted diets for obese women: randomized controlled trial2007n=22
In 43 obese women over 16 weeks on equal energy-restricted diets, soy and casein meal-replacement shakes produced similar ~13% weight loss.
- Effect
- No Benefit
- Duration
- 16 weeks
- Population
- Women
- Participants
- 22
RCTSupplementation with soy-protein-rich foods does not enhance weight loss2007n=47
In 47 overweight women on 500 kcal/day deficit for 12 weeks, adding 15 g soy protein/1000 kcal did not enhance weight loss or body composition changes vs control counseling.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 15 g/1000 kcal/day soy protein
- Population
- Women
- Participants
- 47
- Ages
- 25–49
RCTWeight loss and lipid changes with low-energy diets: comparator study of milk-based versus soy-based liquid meal replacement interventions2005
In overweight adults on 1200 kcal/day meal replacements for 12 weeks, soy-based MR (3.7/day) and milk-based MR (1.9/day) produced similar ~9% weight loss; soy lowered cholesterol more at 6 weeks.
- Effect
- No Benefit
- Duration
- 12 weeks
- Population
- Overweight adults
RCTWeight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet2004n=90
In 90 pre-obese adults, high-soy-protein diet with or without exercise for 6 months lost ~8.9 kg and more fat mass than lifestyle education alone (~6.2 kg), with no difference between soy groups.
- Effect
- No Benefit
- Duration
- 6 months
- Population
- Adults
- Participants
- 90
Clinical trialArterial compliance, blood pressure, plasma leptin, and plasma lipids in women are improved with weight reduction equally with a meat-based diet and a plant-based diet1998n=36
In 36 women on equienergetic weight-loss diets for 16 weeks, lean meat and soy/plant protein diets produced similar weight loss (~9%), lipid improvements, and arterial compliance gains.
- Effect
- Benefit
- Duration
- 16 weeks
- Population
- Women
- Participants
- 36
- Avg age
- ~40
Oleic AcidView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It’s unclear if taking oleic acid helps with weight loss.
- Some studies show that eating high-oleic canola oil for 4 to 6 weeks may slightly decrease abdominal fat and lower cholesterol levels, but it doesn’t seem more effective than regular canola oil.
- The actual benefit of oleic acid for weight loss isn’t certain.
Browse 2 studies
RCTDiets Enriched with Conventional or High-Oleic Acid Canola Oils Lower Atherogenic Lipids and Lipoproteins Compared to a Diet with a Western Fatty Acid Profile in Adults with Central Adiposity2019n=75
In 119 adults with central obesity, 6 weeks of canola or high-oleic canola oil diets lowered atherogenic lipids and apolipoproteins vs a Western fatty acid profile control.
- Effect
- Benefit
- Duration
- 6 weeks
- Population
- Adults
- Participants
- 75
- Avg age
- ~44
RCTEffects of canola and high-oleic-acid canola oils on abdominal fat mass in individuals with central obesity2016n=101
In 101 adults with central obesity, 4 weeks of canola or high-oleic canola diets reduced android fat mass by ~3 kg vs high–saturated-fat blend, with BP and triglyceride benefits.
- Effect
- Benefit
- Duration
- 4 weeks
- Population
- Adults
- Participants
- 101
- Avg age
- ~49.5
Saccharomyces boulardiiView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if taking Saccharomyces boulardii alone helps with obesity since it has only been studied with other ingredients.
- One small study showed that taking S. boulardii together with an antioxidant enzyme for 60 days did not change weight, body mass index, or feelings of hunger compared to a placebo.
Browse 1 study
RCTEffects of 60-Day Saccharomyces boulardii and Superoxide Dismutase Supplementation on Body Composition, Hunger Sensation, Pro/Antioxidant Ratio, Inflammation and Hormonal Lipo-Metabolic Biomarkers in Obese Adults: A Double-Blind, Placebo-Controlled Trial2021
In obese adults, 60-day S. boulardii plus SOD supplementation reduced inflammation and improved body composition markers versus placebo.
- Effect
- Benefit
- Duration
- 60 days
- Population
- Adults
- Ages
- 30–65
SeleniumView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking selenium supplements does not appear to help with weight loss.
- Studies found that selenium, even when combined with zinc or taken with a low-calorie diet, did not help people lose more weight or body fat than diet alone.
Browse 1 study
RCTSelenium Supplementation, Body Mass Composition, and Leptin Levels in Patients with Obesity on a Balanced Mildly Hypocaloric Diet: A Pilot Study2020n=19
In 37 obese adults on a hypocaloric diet for 3 months, L-selenomethionine 240 mcg/day increased lean mass and lowered leptin versus placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 240 mcg/day
- Population
- Adults
- Participants
- 19
- Ages
- 18–65
TyrosineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not known if tyrosine alone helps reduce body fat.
- A small study gave overweight people a supplement with tyrosine and other ingredients for 8 weeks and saw a small decrease in body fat.
- It’s unclear if tyrosine was responsible for this change.
Browse 1 study
RCTBody fat loss achieved by stimulation of thermogenesis by a combination of bioactive food ingredients: a placebo-controlled, double-blind 8-week intervention in obese subjects2007n=57
An RCT of 57 obese adults found that an 8-week tyrosine-containing thermogenic supplement increased 4-hour thermogenesis by ~90 kJ and reduced body fat mass by 0.9 kg more than placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 57
AsparagusView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain if asparagus helps with weight loss.
- One observational study found that following a regimen involving asparagus powder tablets, elderflower and elderberry juices, and psyllium, with partial meal replacement for 8 days, resulted in average weight loss of about 3.2 kg and lower blood pressure.
- The study did not compare to a control group, so it is unclear what caused the weight loss.
Browse 1 study
Clinical trialAn observational study and quantification of the actives in a supplement with Sambucus nigra and Asparagus officinalis used for weight reduction2008n=80
In 80 adults on an elderberry-asparagus weight-loss supplement, mean weight, blood pressure, and well-being improved over the observation period with documented anthocyanin and saponin intake.
- Effect
- Benefit
- Dose
- 19 mg/day
- Population
- Adults
- Participants
- 80
AvocadoView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It’s not clear if eating avocados helps with weight loss or preventing weight gain.
- Research shows that having one avocado a day for several weeks or months does not lower body weight, body fat, or belly fat compared to not eating avocados.
- A small study found that women, but not men, may see changes in how fat is stored around the abdomen with daily avocado intake, though this didn’t lead to overall weight loss.
- Avocados also did not meaningfully affect blood sugar or insulin.
- Some early research suggests eating half an avocado with a meal can help you feel more full and reduce hunger afterward.
- However, long-term observational studies show that people who eat avocado regularly do not lose more weight compared to those who don’t.
- In people with a healthy weight, avocado intake may slightly slow down weight gain over time, but it doesn’t appear to prevent overweight or obesity.
Browse 5 studies·1 meta-analysis
MetaCan avocado intake improve weight loss in adults with excess weight? A systematic review and meta-analysis of randomized controlled trials2022n=657
A meta-analysis of 8 avocado RCTs in 657 people with excess weight found no significant changes in body weight, BMI, body fat, or visceral adipose tissue versus control.
- Effect
- No Benefit
- Population
- Adults
- Participants
- 657
RCTEffect of incorporating 1 avocado per day versus habitual diet on visceral adiposity: A randomized trial2022n=1,008
The HAT RCT of 1,008 adults with elevated waist circumference found 1 avocado/day for 6 months did not reduce visceral fat but modestly lowered total and LDL cholesterol.
- Effect
- No Benefit
- Duration
- 6 months
- Dose
- 2 g/day
- Population
- Adults
- Participants
- 1,008
RCTAvocado consumption, abdominal adiposity, and oral glucose tolerance among persons with overweight and obesity2021n=53
A 12-week RCT of 105 overweight adults found daily avocado reduced visceral adipose tissue in females but did not improve insulin sensitivity or β-cell function overall.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 1 Hass avocado/day
- Population
- Adults
- Participants
- 53
- Ages
- 25–45
ObservationalAvocado intake, and longitudinal weight and body mass index changes in an adult cohort2019n=9,162
In 9,162 Adventist Health Study-2 adults, habitual avocado intake was linked to less weight gain in normal-weight participants but did not significantly lower odds of becoming overweight or obese.
- Effect
- Benefit
- Dose
- 32 g/day
- Population
- Adults
- Participants
- 9,162
- Ages
- 30+
RCTA randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults2013n=26
A crossover study of 26 overweight adults found adding about half a Hass avocado to lunch increased satisfaction up to 26% and reduced desire to eat up to 40% over 3–5 hours.
- Duration
- 1 day
- Population
- Adults
- Participants
- 26
- Avg age
- ~41
Casein ProteinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Most studies show that casein protein does not directly lead to weight loss or reduce appetite in people who are overweight or obese.
- However, some research suggests that protein snacks with casein or whey can help people feel fuller for longer compared to carbohydrate snacks.
- In addition, taking casein or whey protein twice a day may help maintain weight loss over time .While some studies suggest whey protein might be slightly better than casein for controlling appetite, overall, casein, whey, and soy protein seem to work about the same for weight loss and satiety.
- In children, early research shows that replacing water with a large daily casein-containing milk drink can actually increase body weight, as measured by body mass index.
Browse 9 studies·1 meta-analysis
MetaEnhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis2024n=3,218
A meta-analysis of 47 trials (3,218 adults) found higher protein during weight loss better preserved muscle mass and strength, especially above ~1.3 g/kg/day.
- Effect
- Benefit
- Dose
- 1.3 g/kg
- Population
- Adults
- Participants
- 3,218
RCTComparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial2014n=25
In 70 overweight adults over 12 weeks, whey increased satiety and fullness before lunch vs casein or control; weight outcomes were not primary endpoints.
- Effect
- No Benefit
- Duration
- 12 weeks
- Population
- Adults
- Participants
- 25
- Ages
- 18–65
RCTEffects of hydrolysed casein, intact casein and intact whey protein on energy expenditure and appetite regulation: a randomised, controlled, cross-over study2014
A crossover study in overweight adults found hydrolyzed, intact casein, and whey did not differ in 24-hour energy expenditure or appetite despite different absorption rates.
- Effect
- No Benefit
- Population
- Adults
Controlled trialMilk protein fractions moderately extend the duration of satiety compared with carbohydrates independently of their digestive kinetics in overweight subjects2014
In overweight adults, 30 g milk protein snacks modestly extended satiety vs maltodextrin; whey, casein, and mixed protein differed mainly in gastric emptying kinetics.
- Effect
- No Benefit
- Dose
- 30 g/day
- Population
- Overweight adults
RCTSkim milk, whey, and casein increase body weight and whey and casein increase the plasma C-peptide concentration in overweight adolescents2012n=203
In 203 overweight adolescents over 12 weeks, skim milk, whey, or casein (35 g protein/L) increased BMI z-scores and C-peptide vs water control.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 35 g/day
- Population
- Adults
- Participants
- 203
- Ages
- 12–15
RCTThe effect of milk proteins on appetite regulation and diet-induced thermogenesis2012
In 17 overweight men, milk lowered subsequent lunch energy intake vs whey or casein shakes; casein increased postprandial fat oxidation vs whey.
- Effect
- No Benefit
- Population
- Men
RCTEffects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals2010
In 70 overweight adults over 12 weeks, whey lowered triglycerides vs control and improved total/LDL cholesterol vs casein; body composition did not differ.
- Effect
- No Benefit
- Duration
- 12 weeks
- Population
- Adults
- Avg age
- ~48
RCTThe effect of a low-fat, high-protein or high-carbohydrate ad libitum diet on weight loss maintenance and metabolic risk factors2009n=48
In 48 overweight adults after very-low-calorie loss, casein or whey protein during 12-week maintenance improved weight and fat retention vs maltodextrin control.
- Effect
- Benefit
- Duration
- 5–6 weeks
- Dose
- 25 g/day
- Population
- Overweight adults
- Participants
- 48
RCTSoy compared to casein meal replacement shakes with energy-restricted diets for obese women: randomized controlled trial2007n=22
In 43 obese women over 16 weeks on equal energy-restricted diets, soy and casein meal-replacement shakes produced similar ~13% weight loss.
- Effect
- Benefit
- Duration
- 16 weeks
- Population
- Women
- Participants
- 22
MelatoninView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research shows melatonin up to 10 mg daily for 1 to 6 months can slightly reduce body weight but does not change body mass index (BMI) or waist size.
- This was found in various groups, including people with metabolic or hormonal conditions and postmenopausal women.
- A small study in overweight people showed taking 3 mg daily for 12 weeks slightly lowered waist size and body fat but did not reduce overall weight or BMI.
Browse 3 studies·1 meta-analysis
RCT12-week melatonin administration had no effect on diabetes risk markers and fat intake in overweight women night workers2024
A 12-week crossover RCT of 27 overweight female night workers found 3 mg melatonin on days off did not improve fasting glucose, insulin, HbA1c, or HOMA-IR vs placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 3 mg
- Population
- Women
MetaMelatonin supplementation and anthropometric indicators of obesity: A systematic review and meta-analysis2021
A meta-analysis found melatonin supplementation had no significant effect on body weight, BMI, or waist circumference in obesity trials.
- Effect
- No Benefit
RCTMelatonin Supplementation and Anthropometric Indices: A Randomized Double-Blind Controlled Clinical Trial2021n=30
In 38 overweight adults on a weight-loss diet, melatonin 3 mg did not significantly reduce body weight, BMI, waist circumference, or body fat versus placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 3 mg/day
- Population
- Adults
- Participants
- 30
- Ages
- 19–55
AcaiView supplement →
Do not purchase·★★★★★
How we scored this▸
- Açaí may help lower blood sugar and total cholesterol, but not blood pressure or other types of cholesterol; results are early and need more testing.
Browse 1 study
Open-labelEffects of Açai (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: a pilot study2011n=10
An open-label pilot study in 10 overweight adults found that consuming 100 g açaí pulp twice daily for 30 days significantly reduced fasting glucose, insulin, and total cholesterol, improved postprandial glucose response, and showed borderline reductions in LDL and cholesterol ratios, with no impact on blood pressure or inflammation markers.
- Effect
- Benefit
- Duration
- 30 days
- Dose
- 100 g 2×/day
- Population
- Adults
- Participants
- 10
- Ages
- 18–65
Nicotinamide RibosideView supplement →
Do not purchase·★★★★★
How we scored this▸
- Two small studies in adults with obesity found that taking nicotinamide riboside (Niagen) 1000 mg once or twice a day for 6 to 12 weeks did not help with weight loss or improve blood sugar or cholesterol levels compared with a placebo.
Browse 3 studies
RCTNicotinamide riboside supplementation alters body composition and skeletal muscle acetylcarnitine concentrations in healthy obese humans2020
In 13 overweight adults, 6 weeks of nicotinamide riboside 1000 mg/day increased fat-free mass by 1.34%, raised sleeping metabolic rate, and altered skeletal muscle acetylcarnitine vs placebo.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 1000 mg/day
- Population
- Adults
- Ages
- 45–65
RCTEffects of Nicotinamide Riboside on Endocrine Pancreatic Function and Incretin Hormones in Nondiabetic Men With Obesity2019n=20
In 20 obese nondiabetic men, nicotinamide riboside 1000 mg twice daily for 12 weeks did not change beta-cell function, glucagon, or incretin hormones vs placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 1000 mg 2×/day
- Population
- Men with Obesity
- Participants
- 20
RCTA randomized placebo-controlled clinical trial of nicotinamide riboside in obese men: safety, insulin-sensitivity, and lipid-mobilizing effects2018
In obese insulin-resistant men, nicotinamide riboside 1000 mg twice daily for 12 weeks was safe but did not improve insulin sensitivity, hepatic steatosis, or body composition vs placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 1000 mg 2×/day
- Population
- Patients with type 2 diabetes
- Ages
- 40–70
BorageView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is unclear if taking borage seed oil helps with obesity.
- A small study in adults with obesity showed that taking borage seed oil daily for 6 weeks did not change weight or metabolism compared to a placebo.
- Some improvements in cholesterol were seen, but most participants had normal cholesterol levels to start with.
- The study was very small.
Browse 1 study
RCTBorage oil intake by overweight young adults: no effect on metabolic rate; beneficial effects on plasma triglyceride and HDL cholesterol readings2021
In overweight young adults with a family history of obesity, 880 mg/day borage oil for 6 weeks did not raise resting metabolic rate or change BMI, but did lower triglycerides and raise HDL cholesterol.
- Effect
- No Benefit
- Duration
- 6 weeks
- Dose
- 880 mg/day
- Population
- Young adults
Ceylon CinnamonView supplement →
Do not purchase·★★★★★
How we scored this▸
- Studies show that drinking black tea with Ceylon cinnamon (3 grams three times a day) for 8 weeks does not change weight, waist size, or blood pressure in overweight people with diabetes.
- Another study found that taking small increasing doses of cinnamon for 3 months did not reduce weight or body mass index, but might slightly reduce hip size.
- Cinnamon does not seem to help with weight loss or body fat, although it might have some small effects on body measurements.
Browse 2 studies
Clinical trialEvaluation of pharmacodynamic properties and safety of Cinnamomum zeylanicum (Ceylon cinnamon) in healthy adults: a phase I clinical trial2017n=30
A phase I trial in 30 healthy adults found escalating Ceylon cinnamon doses up to 500 mg/day for 3 months lowered total and LDL cholesterol and blood pressure without hepatotoxicity or serious adverse events.
- Duration
- 3 months
- Dose
- 500 mg/day
- Population
- Healthy adults
- Participants
- 30
- Avg age
- ~39
RCTEffect of cinnamon, cardamom, saffron and ginger consumption on blood pressure and a marker of endothelial function in patients with type 2 diabetes mellitus: A randomized controlled clinical trial2016n=204
In 204 type 2 diabetes patients, 3 g/day cinnamon for 8 weeks did not differ from other herbal arms on blood pressure or endothelial markers, though ginger reduced systolic blood pressure within group.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 3 g/day
- Population
- Diabetic patients
- Participants
- 204
QuercetinView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is unclear if quercetin alone helps with weight loss.
- Studies testing quercetin together with niacin and vitamin C for 12 weeks found no difference in body weight or fat compared to placebo in people who are overweight or obese.
- More research is needed on quercetin by itself.
Browse 1 study
RCTQuercetin with vitamin C and niacin does not affect body mass or composition2011n=941
In 941 adults over 12 weeks, 500 or 1000 mg/day quercetin with vitamin C and niacin did not change body mass, body composition, or lipids versus placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 500–1000 mg
- Population
- Adults
- Participants
- 941
- Ages
- 18–85
Vitamin B3 (Niacin)View supplement →
Do not purchase·★★★★★
How we scored this▸
- Niacin (vitamin B3) is possibly effective for Obesity.
Browse 2 studies
Relationship between Changes in Plasma Adiponectin Concentration and Insulin Sensitivity after Niacin Therapy2012n=9
A study of 9 overweight adults found that cONCLUSIONS: These results demonstrate that Niaspan causes skeletal muscle insulin resistance, independent of changes in body weight or body fat, and the Niaspan-induced increase in plasma adiponectin concentration might partially ameliorate Niaspan's adverse effect on.
- Effect
- No Benefit
- Duration
- 16 weeks
- Population
- Overweight adults
- Participants
- 9
- Avg age
- ~43
RCTEffect of fenofibrate and niacin on intrahepatic triglyceride content, very low-density lipoprotein kinetics, and insulin action in obese subjects with nonalcoholic fatty liver disease2010
A randomized trial in adults found that 200 mg/day nonalcoholic fatty liver disease is associated with risk factors for cardiovascular disease, particularly increased plasma triglyceride (TG) concentrations and insulin resistance.
- Effect
- No Benefit
- Dose
- 200 mg/day
- Population
- Adults
XylitolView supplement →
Do not purchase·★★★★★
How we scored this▸
- It’s unclear whether taking xylitol by mouth helps with weight loss.
- In adults with obesity, taking xylitol each day for 5 weeks (8 grams once a day for 2 days, then 8 grams twice a day for 3 days, and 8 grams three times a day after that) didn’t reduce belly fat, improve cholesterol, or help blood sugar or liver health compared with no treatment.
Browse 1 study
RCTEffects of a 5-week intake of erythritol and xylitol on vascular function, abdominal fat and glucose tolerance in humans with obesity: a pilot trial2023n=14
In an RCT of 14 participants, 24 g xylitol/day, for 5 weeks, nCT02821923.
- Effect
- No Benefit
- Duration
- 5 weeks
- Dose
- 24 g xylitol/day
- Population
- Adults
- Participants
- 14
YohimbeView supplement →
Do not purchase·★★★★★
How we scored this▸
- Evidence is insufficient for this condition.
Browse 1 study
RCTEffect of anti-obesity drugs promoting energy expenditure, yohimbine and ephedrine, on gastric emptying in obese patients1991n=11
In 15 obese patients, a single 15 mg oral yohimbine dose did not significantly change gastric emptying, whereas 50 mg ephedrine significantly delayed emptying and reduced the gastric emptying index.
- Effect
- No Benefit
- Dose
- 15 mg yohimbine
- Population
- Obese patients
- Participants
- 11
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Calcium | ★★★★★44% | 22 | 3 | 10% |
| Green Tea | ★★★★★56% | 22 | 3 | 10% |
| Whey Protein | ★★★★★56% | 13 | 1 | 6% |
| Alpha-Lipoic Acid | ★★★★★68% | 11 | 4 | 5% |
| Nattokinase | ★★★★★44% | 11 | 1 | 5% |
| Casein Protein | ★★★★★40% | 9 | 1 | 4% |
| Chromium | ★★★★★72% | 9 | 2 | 4% |
| Inulin | ★★★★★68% | 9 | 0 | 4% |
| Caffeine | ★★★★★72% | 8 | 1 | 3% |
| Garcinia Cambogia | ★★★★★52% | 8 | 1 | 3% |
| Cissus Quadrangularis | ★★★★★52% | 7 | 1 | 3% |
| Vitamin D | ★★★★★52% | 7 | 0 | 3% |
| Yerba Mate | ★★★★★52% | 7 | 1 | 3% |
| Avocado | ★★★★★40% | 5 | 1 | 2% |
| Beta-Glucan | ★★★★★72% | 5 | 1 | 2% |
| Ginger | ★★★★★52% | 5 | 2 | 2% |
| L-Carnitine | ★★★★★52% | 5 | 3 | 2% |
| Branched Chain Amino Acids (BCAAs) | ★★★★★52% | 4 | 1 | 2% |
| Flaxseed | ★★★★★72% | 4 | 1 | 2% |
| Taurine | ★★★★★72% | 4 | 2 | 2% |
| Cocoa | ★★★★★48% | 3 | 0 | 1% |
| Curcumin | ★★★★★68% | 3 | 3 | 1% |
| Melatonin | ★★★★★40% | 3 | 1 | 1% |
| Nicotinamide Riboside | ★★★★★36% | 3 | 0 | 1% |
| Olive Oil | ★★★★★52% | 3 | 1 | 1% |
| Probiotics | ★★★★★64% | 3 | 2 | 1% |
| Resveratrol | ★★★★★68% | 3 | 2 | 1% |
| Artichoke | ★★★★★48% | 2 | 1 | <1% |
| Ceylon Cinnamon | ★★★★★32% | 2 | 0 | <1% |
| Garlic | ★★★★★44% | 2 | 0 | <1% |
| Lutein | ★★★★★44% | 2 | 0 | <1% |
| Milk Thistle | ★★★★★48% | 2 | 1 | <1% |
| Oleic Acid | ★★★★★44% | 2 | 0 | <1% |
| Vitamin B3 (Niacin) | ★★★★★32% | 2 | 0 | <1% |
| Acai | ★★★★★36% | 1 | 0 | <1% |
| Aloe | ★★★★★56% | 1 | 0 | <1% |
| Asparagus | ★★★★★40% | 1 | 0 | <1% |
| Bilberry | ★★★★★44% | 1 | 0 | <1% |
| Borage | ★★★★★32% | 1 | 0 | <1% |
| Flaxseed Oil | ★★★★★48% | 1 | 1 | <1% |
| Guarana | ★★★★★44% | 1 | 0 | <1% |
| Hawthorn | ★★★★★44% | 1 | 0 | <1% |
| Inositol | ★★★★★44% | 1 | 1 | <1% |
| Kefir | ★★★★★44% | 1 | 0 | <1% |
| Kudzu | ★★★★★44% | 1 | 0 | <1% |
| Lycopene | ★★★★★44% | 1 | 0 | <1% |
| N-Acetyl Cysteine (NAC) | ★★★★★44% | 1 | 0 | <1% |
| Quercetin | ★★★★★32% | 1 | 0 | <1% |
| Saccharomyces boulardii | ★★★★★44% | 1 | 0 | <1% |
| Selenium | ★★★★★44% | 1 | 0 | <1% |
| Tyrosine | ★★★★★44% | 1 | 0 | <1% |
| Xylitol | ★★★★★32% | 1 | 0 | <1% |
| Yohimbe | ★★★★★32% | 1 | 0 | <1% |