12 Popular Supplements That May Support Weight Loss

There are a lot of options available when it comes to weight loss solutions. This includes all types of pills, drugs, and herbal supplements as well. They are claimed to help you lose weight, or at least make it easier for you to lose weight if you combine them with other methods.

Most of them rely on one or more of the following mechanisms:

• Reduces appetite and makes you feel full, allowing you to eat fewer calories
• Reduces the absorption of nutrients like fat, causing you to consume fewer calories
• Burn more calories by increasing fat burning

A review of the top 12 weight loss supplements by science is provided below.

1. Garcinia Cambogia Extract

After appearing on Dr. Oz’s show in 2012, Garcinia cambogia became popular worldwide. It resembles a pumpkin and is a small, green fruit.

HCA (hydrocitric acid) can be found in the fruit’s skin. Diet pills marketed as garcinia cambogia extract contain this active ingredient.

How it works

Studies on animals have shown that it inhibits a fat-producing enzyme in the body and increases levels of serotonin, thereby helping to reduce cravings.

Effectiveness

One study involving 130 participants compared garcinia to a dummy pill. It was found that there was no difference in weight or percentage of body fat between the groups.

Garcinia cambogia caused weight loss of 2 pounds (0.88 kg) on average over several weeks in a review of 12 studies published in 2011.

Side effects

No serious side effects have been reported, but mild digestive problems have been reported.

The effects of garcinia cambogia are so small that they probably won’t feel noticeable, despite the fact that it may induce modest weight loss.

2. Hydroxycut

The weight loss supplement Hydroxycut has been around for more than a decade, and it has become one of the most popular worldwide.

Most often, this is just called “Hydroxycut.” There are several types of these, but the most common is “Hydroxycut.”

How it works

The product is said to contain caffeine and plant extracts, which are supposed to help with weight loss.

Effectiveness

A study showed that it reduced weight by 21 pounds (9.5 kg) over the course of three months.

Side effects

You may experience nervousness, jitteriness, tremors, diarrhoea, nausea, and irritability if you are caffeine-sensitive.

3. Caffeine

Throughout the world, caffeine is one of the most commonly consumed psychoactive substances.

Many processed foods and beverages contain caffeine, which is naturally found in coffee, green tea, and dark chocolate.

In commercial weight loss supplements, caffeine is often added as a metabolism booster.

How it works

Research has shown that caffeine can increase metabolism and fat burning by 3-11% and 29%, respectively when consumed on a short-term basis.

Effectiveness

A few studies have found that caffeine may cause animals to lose modest amounts of weight.

Side effects

A high caffeine intake may lead to symptoms such as anxiety, insomnia, jitteriness, irritability, nausea, diarrhoea, and more. This stimulant is also addictive, and it can reduce the quality of your sleep.

It really isn’t necessary to take a supplement or a pill containing caffeine. You can get antioxidants and other health benefits from quality coffee and green tea.

4. Orlistat (Alli)

Xenical is a prescription drug, sold under the brand names Alli and Xenical over-the-counter.

How it works

Taking this weight loss pill causes less fat to be absorbed into your system, resulting in fewer calories being taken in from fat.

Effectiveness

An analysis of 11 studies concluded that orlistat is up to 6 pounds (2,7 kg) more effective than a dummy pill in causing weight loss.

Other benefits

There has been some evidence that orlistat lowers blood pressure slightly as well as the risk of type 2 diabetes by 37% in one study.

Side effects

A number of side effects of this drug are associated with digestion, including loose, oily stools, flatulence, and frequent bowel movements that are difficult to control. In addition, it can cause a deficiency in fat-soluble vitamins, such as vitamin A, D, E, and K.

While taking orlistat, it is usually recommended that you follow a low-fat diet in order to minimize side effects.

Interestingly, low carb diets (without drugs) have shown to be as effective as low-fat diets and orlistat combined.

5. Raspberry Ketones

In raspberries, a substance called raspberry ketone gives them a distinct smell. Supplements that contain synthetic raspberry ketones may help people lose weight.

How it works

It was found that raspberry ketones increased fat breakdown and the amount of a hormone called adiponectin, which may be related to weight loss, in isolated fat cells from rats.

Effectiveness

One rat study showed that raspberry ketones reduced weight gain using massive doses, but no studies have been conducted on humans.

Side effects

The smell of raspberries may accompany your burps.

To prove whether raspberry ketones cause weight loss in humans, more research is needed, and the studies showing that they work in rats used extremely high doses.

6. Green Coffee Bean Extract

Coffee beans that have not been roasted are known as green coffee beans. It contains caffeine and chlorogenic acid, both of which are believed to promote weight loss.

How it works

It is known that caffeine increases fat burning, while chlorogenic acid slows the breakdown of carbohydrates in the gut.

Effectiveness

The use of green coffee bean extract has been linked to weight loss in humans in several studies.

An analysis of 3 studies found that people lost 4.4 more pounds (2.3 kg) by taking the supplement than they did by taking a placebo.

Other benefits

Low blood sugar levels and reduced blood pressure are possible benefits of green coffee bean extract. Additionally, it is rich in antioxidants.

Side effects

Side effects are similar to those of caffeine. There is also the potential for diarrhoea caused by chlorogenic acid, and some people have an allergy to green coffee beans.

Although many of the studies looking at green coffee bean extract were sponsored by the industry, some found that the extract did reduce weight modestly.

7. Glucomannan

Glucomannan is a type of fibre found in the roots of the elephant yam, which is also known as konjac.

How it works

The gel-like texture of glucomannan results from its ability to absorb water. In addition to helping you feel full, it also helps you eat fewer calories.

Effectiveness

According to three human studies, glucomannan, when combined with a healthy diet, can help people shed 8-10 pounds (3.6-4.5 kg) of weight in five weeks.

Other benefits

The fibre glucomannan may feed the friendly microbes in the intestines. Moreover, it can reduce blood glucose, cholesterol, triglycerides, and can effectively relieve constipation.

Side effects

If taken at the same time as some oral medications, it can lead to bloating, flatulence, and soft stools.

Take glucomannan 30 minutes before eating, along with a glass of water. You can order it from Amazon, which offers a good selection.

Overall, the fibre glucomannan, when taken together with a nutritious diet, has consistently proven to be effective in helping people lose weight. It has also been shown to improve certain health markers.

8. Meratrim

Diet pills such as Meratrim are relatively new to the market. This product is composed of two plant extracts that may affect fat cell metabolism.

How it works

This substance makes fat cells more difficult to multiply, lowers the amount of fat they take in from the bloodstream, and promotes fat burning.

Effectiveness

There has been only one study done so far on Meratrim. 100 obese people received either Meratrim or a dummy pill in conjunction with a calorie-restricted diet of 2000 calories per day.

As a result of the Meratrim program, the Meratrim group had lost 11 pounds and 4.7 inches (11.9 cm) in weight, and their waistlines had shrunk by 4.7 inches. In addition, they reduced their blood sugar level, cholesterol level, and triglyceride level.

Side effects

There have been no reported side effects.

9. Green Tea Extract

Many weight loss supplements contain green tea extract as an ingredient. It has been proven that the antioxidant EGCG, which is predominant in it, accelerates fat burning in numerous studies.

How it works

The activity of Norepinephrine, a hormone that helps you burn fat, is believed to be enhanced by green tea extract.

Effectiveness

Studies on humans have shown that green tea extract increases fat burning and causes fat loss, particularly in the abdomen.

Side effects

There is generally no problem with tolerating green tea extract. People who are caffeine sensitive may experience symptoms due to its caffeine content.

Also, green tea extract should have all of the health benefits associated with drinking green tea.

10. Conjugated Linoleic Acid (CLA)

The fat loss supplement conjugated linoleic acid, or CLA has long been popular.

In some fatty animal foods like cheese and butter, it is naturally found as one of the “healthier” trans fats.

How it works

In addition to reducing appetite and boosting metabolism, CLA can also facilitate fat metabolism.

Effectiveness

Taking CLA for half a year resulted in weight loss of about 0.2 pounds (0.1 kg) per week, according to a review of 18 studies.

CLA can reduce weight by approximately 3 pounds (1.3 kg) when compared to a dummy pill, according to another review study from 2012.

Side effects

The use of CLA can have a wide range of digestive side effects. In addition, CLA may cause inflammation, insulin resistance, and fatty liver in the long run.

11. Forskolin

Forskolin is derived from a mint-family plant. It is claimed to be effective at losing weight.

How it works

The compound cAMP is thought to stimulate fat burning by increasing levels of cAMP in the cells.

Effectiveness

Forskolin was shown in a study to reduce body fat and increase muscle mass while having no effect on body weight in obese 30 men. However, Forskolin had no effect on body weight in 23 overweight women in another study.

Side effects

It is not known whether this supplement is safe, or if there are any potential side effects.

12. Bitter Orange / Synephrine

The bitter orange is a type of orange that contains synephrine. There is a connection between synephrine and ephedrine, an active ingredient in various weight loss pills.

However, due to severe side effects, the FDA has since banned ephedrine as a weight loss ingredient.

How it works

Despite being less potent than ephedrine, synephrine has a similar mechanism. By decreasing appetite and increasing fat burning, it has similar effects.

Effectiveness

Despite a lack of studies on synephrine, many studies have shown that ephedrine causes a significant reduction in weight in the short term.

Side effects

The heart may be adversely affected by synephrine, as it does with ephedrine. Addiction is possible with this extract as well.

Another Weight Loss Supplement We Considered

Resurge is one of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews.

It should be noted that pills or supplements only work when combined with a healthy weight-loss diet. Supplements are ineffective on their own and are hardly a solution to obesity. 

Besides, it’s always best to talk with your doctor before you start taking a supplement, especially if you already take medications, have health concerns or are pregnant.

Prescription Medication

Furthermore, there are several prescription weight loss pills that have been proven to be effective.

Contrave, Phentermine, and Qsymia are the most popular ones.

A recent review study from 2014 found that even prescription weight loss pills are not as effective as they ought to be.

When compared to a dummy pill, they may help you lose up to 3-9 percent of your body weight.

Remember that the pills only work when coupled with a healthy weight loss diet. As a stand-alone strategy, they are ineffective, and they are not a solution to obesity. In addition, they have a number of side effects.

Final Words

Out of these 12, the following are clearly the most persuasive:

• CLA, glucomannan and Alli (Orlistat) help you lose weight
• Caffeine and green tea extract increase fat burning

Due to the unpleasant side effects of Orlistat, and the harmful effects of CLA, I have to recommend against the use of both drugs.

As a result, we are left with glucomannan, green tea extract, and caffeine. Although these supplements are useful, their effects are modest.

There is no supplement that takes the place of a gym membership or a weight loss pill that will help you lose weight. They may give your metabolism a little boost and help you lose a few pounds, but that’s all they can do.

Losing weight with a low carb diet and a high protein diet is still the best way to get in shape and is more effective than all the diet pills placed together.