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When it comes to weight loss supplements, the market is full of bold promises like, “You’ll lose 10 pounds in a week!” or “Burn calories overnight!” But the truth is, no supplement can magically melt away weight. Weight loss supplements are helpful additions to your journey, but they are not a one-stop solution.
As a registered dietitian, I emphasize to my clients that sustainable and safe weight loss is built on the foundations of a healthy, balanced diet, physical activity, adequate sleep, and stress management. If you follow these healthy habits, adding weight loss supplements to your daily routine can further support your weight loss goals.
This article does not advocate unhealthy or extreme methods for weight loss. Instead, we’ll introduce you to the best weight loss supplements with research-backed ingredients that can support your weight loss efforts when taken alongside a healthy lifestyle.
Types of weight loss supplements
While there are many options out there, we have selected the ones that feature the following science-based ingredients.
- Probiotics: Maintaining a healthy gut can be the key to weight loss. the study It shows that a person’s gut microbiome can influence their ability to lose weight. Certain probiotic strains can help balance the gut and improve digestion, which may support weight loss efforts.
- Protein powder: your protein intakeIt can help maintain lean muscle mass while promoting fat loss, especially if you’re on a calorie-restricted diet. Muscles burn more calories even at rest, so adding protein powder to your diet can boost your metabolism and keep you feeling fuller longer.
- Fiber supplements: Adding fiber to your diet through supplements and high-fiber foods can help you lose weight by promoting satiety, reducing appetite, and preventing overeating.
- Vitamins and minerals: If you are deficient in certain vitamins or minerals, supplements can help support weight loss. For example, low levels of vitamin D, iron, and B12 can affect energy levels, metabolism, and hormonal balance, which can hinder weight loss.
- Thermogenic supplements: These products are often sold as “fat burners” or “metabolism boosters” and typically contain caffeine, capsaicin (from chili peppers), or botanical extracts. While effective in increasing calorie burn, some thermogenic supplements carry risks such as high caffeine content and undisclosed ingredients, which can interact with medications. It is important to choose carefully.
Benefits of using weight loss supplements
As the name suggests, supplements are meant to complement a healthy lifestyle, not replace it. They won’t do the work for you, but when combined with healthy habits they may be able to enhance your efforts.
Potential disadvantages of weight loss supplements
According to NIH Office of Dietary Supplementsthere is limited evidence supporting the effectiveness of weight loss supplements. Keep in mind that the FDA does not regulate dietary supplements, so technically anyone can create a supplement, label it, and sell it to consumers. The FDA does not verify whether a pill, powder, or gummy actually contains what is listed on the label in safe, accurate, or effective amounts. This lack of regulation poses health risks to consumers. Therefore, it is important to choose a trusted supplement brand and check whether the product has been third-party tested.
Weight loss supplements can be expensive, and some can interact with medications and other supplements to cause adverse effects.
How to choose weight loss supplements
- Safety: We have carefully considered the ingredients to ensure they are safe to consume.
- Research-based ingredients: Only supplements with scientifically backed ingredients are included.
- Third party testing: We have selected products from reputable companies that perform third-party testing to ensure quality.
*As always, before starting any of these supplements, consult your physician to ensure these supplements are safe for you*
Top 10 weight loss supplements
- Pendulum’s GLP-1 probiotics
- Garden of Life Raw Organic Fit Vanilla Protein Powder
- daily prebiotic fiber from bio.me
- Supergut Gut Healthy GLP-1 Booster
- Thorn’s Green Tea Phytosome
- Enzymedica Berberine Phytosome
- Life Extension’s AMPK Metabolic Activator
- TAHA Health & Nutrition New Zealand Grass-Fed Protein Blend
- NOW Foods Organic Psyllium Husk Powder
- Mega Foods Energy Gummy B12
Pendulum’s GLP-1 probiotics
Main weight loss ingredients: Akkermansia muciniphila, Clostridium butylicum, Bifidobacterium infantis
Pendulum’s GLP-1 probiotics It combines three probiotic strains and has the potential to naturally increase GLP-1 levels in the body. This product contains: Akkermansia muciniphila and Clostridium butyrateWhich Stimulates the production of GLP-1. This may help reduce appetite and promote satiety, making appetite management easier and potentially supporting weight loss. The probiotics in this supplement may also promote overall gut health by building beneficial bacteria within your microbiome.
We tested this weight loss supplement and found it to be effective. Our reviewers reported feeling less hungry throughout the day and losing 3 pounds over a month after using the supplement and increasing their physical activity.
It’s important to note that this supplement does not contain GLP-1 itself, a drug used to treat conditions such as obesity and type 2 diabetes.
Garden of Life Raw Organic Fit Vanilla Protein Powder
Main weight loss ingredients: Organic protein blend, green tea extract, ashwagandha
Garden of Life Raw Organic Fit Protein Powder A plant-based protein powder formulated to support weight loss. Contains Ashwagandha the study It helps manage stress and anxiety, which can lead to increased cortisol (stress hormone) levels, which can make it harder to lose weight. With 4 grams of fiber and 28 grams of protein, this protein powder helps you stay fuller for longer while preserving muscle mass. Additionally, it contains subetol. green tea extractis known to promote thermogenesis and may also help with weight loss when active.
daily prebiotic fiber from bio.me
Main weight loss ingredients: Fiber from partially hydrolyzed guar gum and resistant potato starch
daily prebiotic fiber from bio.me is a prebiotic supplement that contains two ingredients: partially hydrolyzed guar gum and resistant potato starch. Fiber can promote satiety and reduce overall calorie intake. Prebiotics also feed the good bacteria in your gut, improving gut health and balance, which research has linked to weight loss success. Simply add this powder to your smoothie, yogurt bowl, or cup of coffee and receive the benefits of 7 grams of fiber.
Supergut Gut Healthy GLP-1 Booster
Main weight loss ingredients: A prebiotic fiber blend of resistant starch and beta glucan.
of Supergut Gut Healthy GLP-1 Booster A powder containing resistant starch and beta glucan. Resistant starch is not digested and acts like fiber. It also contains beta-glucan, a type of soluble fiber found naturally in oats, which is also not digested. Beta-glucans are digested slowly, making you feel fuller longer and contributing to weight loss.
Thorn’s Green Tea Phytosome
Main weight loss ingredients: green tea phytosomes
Thorn’s Green Tea Phytosome It features Green Tea Phytosomes, a decaffeinated green tea that may promote weight loss when combined with lifestyle changes. Green tea extract stimulates thermogenesis, which signals the body to increase heat and start burning calories.
Enzymedica Berberine Phytosome
Main weight loss ingredients: berberine phytosome
Berberine is the main ingredient enzyme medica supplements May support healthy blood sugar balance, weight loss. berberine is found in plants, and studies found that people who consumed it saw a decrease in weight and BMI. This formula is designed to be gentle on the stomach, avoiding common digestive side effects such as nausea and indigestion.
Life Extension’s AMPK Metabolic Activator
Main weight loss ingredients: Hesperidin and G. pentaphyllum extract
Life Extension’s AMPK Metabolic Activator It contains two main ingredients: hesperidin (an antioxidant found in oranges) and G. pentaphyllum extract (an herb). These two stimulate the AMPK enzyme, which plays a role in metabolism in the body. When activated, AMPK enzyme It begins to break down fat for energy, which can lead to fat loss.
TAHA Health & Nutrition New Zealand Grass-Fed Protein Blend
Main weight loss ingredients: whey protein isolate
This protein blend combines whey protein and collagen peptides to support both muscle growth and skin health. Increasing your protein intake during calorie restriction can help you lose fat and maintain muscle mass. TAHA protein blend Contains 25 grams of protein per scoop to ensure you meet your protein goals.
NOW Foods Organic Psyllium Husk Powder
Main weight loss ingredients: psyllium husk
NOW Foods Organic Psyllium Husk Powder Contains only psyllium husk, which is an excellent source of fiber. In particular, it includes: water-soluble dietary fiber, It plays an important role in supporting weight loss because it forms a gel-like substance in your digestive tract that absorbs water and keeps you feeling full for longer. With 7 grams of fiber per scoop, you’ll be an inch closer to reaching your fiber goals.
MegaFood Gummies B12 for energy supply
Main weight loss ingredients: vitamin B12
MegaFoods Energy Gummy B12 You get 1000% of your daily value of this essential vitamin. Although you won’t necessarily be able to absorb everything, low levels of vitamin B12 can have a big impact on your energy levels and cause you to feel tired and weak. Low levels of vitamin B12 can also lead to fat accumulation and obesity. According to research.
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