Top 10 supplements for losing weight
Sorry, but Pizza eats Supplements for Breakfast – what supplements really do for body fat reductionTable of ContentsWhy this article? A little warning against expecting miraclesThe foundation of body fat reduction: energy, nutrition, movementWhy a calorie deficit sometimes isn’t enough: metabolism, genetics, hormones, and moreNo shortcut: what supplements (don’t) doMedical shortcuts and risky experimentsTop 10+ Supplements for weight loss: effects, evidence, risksConclusion: If you do it – do it with a plan, not pill fantasies1. Why this article? A little warning against expecting miraclesI remember a conversation with a friend – let’s call him Tom. Tom wanted to lose weight. Fast. After three days of green shakes and apple cider vinegar capsules, he said frustrated in the café: “I’ve tried everything, nothing works!” – Spoiler: pizza at lunch, iced coffee in the afternoon, chips in the evening. So if you’re looking for the magic supplement that melts body fat like butter in the sun – you’re in the wrong place. But if you want to know what actually helps (and what can support you), then read on.2. The foundation of body fat reduction: energy, nutrition, movementCalorie deficit: essential! You'll lose body fat when you consistently consume fewer calories than you burn: probably 10-25%. You can reduce intake (nutrition) and/or increase output (exercise). But make sure, that you don't run into micronutrient deficiencies (vitamins, minerals and trace elements, fatty acids and amino acids) by limiting your caloric intake as this could lead to situations described in Chapter 3!Nutrition: many paths lead to Rome. Critical is finding a way you can sustain long-term:Keto/Low Carb diet lowers carbs to enhance fat burning.Mediterranean diet: lots of veggies, healthy fats, little sugar – one of the best studied and most sustainable. Heads-up: daily pizza or huge spaghetti carbonara servings don’t really count.Vegan may be low-calorie and rich in fiber/nutrients – or not: fries and chips can be vegan too, but they’re rarely low-calorie or healthy.Most or even all of these diets have at least two principles in common, when it comes to health and healthy metabolism: avoid ultra processed food and sugar! Prioritize natural/organic food, especially vegetables because they contain a lot of fibre, among other things.High protein intake: worth emphasizing: a protein-rich diet helps in multiple ways: increases satiety, protects muscle (key if you're in caloric deficit and training), boosts calorie burn via the thermic effect, reduces cravings, and may increase GLP-1. Bottom line: a high protein intake leads to easier and more sustainable weight loss!Cutting out extras: consciously, not dogmatically: often it’s the snacks – that flavored latte, a cake in the afternoon, a softdrink after work, some chips on the sofa – that tip us over. Removing just one habit saves ~300–500 kcal/day – without major sacrifice.Intermittent fasting: eat less often – give your body some time to tap fat stores. Start by stopping snacking in between your main meals. Than try to skip a meal. Many find it a simple way to eat less and eat more mindfully. But it’s not for everyone – some overeat later and undo the benefit.Blood sugar stabilization: start your meals with fiber and/or protein and end it with (complex) carbs – and your glucose thanks you. Less cravings, steadier energy, better fat burning. And better break your fast and start your day with a savory meal than with a sweet one. Natural helpers:Apple cider vinegar before carb-rich meals significantly can blunt glucose spikes – 1 tbsp in water, ~15 min before eating.Ceylon cinnamon (not Cassia) may improve insulin sensitivity and slow glucose uptake – try it in yogurt, oatmeal, quark.Also, specific “anti-spike” or “glucose-control” supplements are available to take before carb-heavy meals.An even more easy hack: within 30 minutes after eating, move – digestive stroll, squats, whatever signals your body that those carbs are needed to move, not to store them!Spicy spices: ginger, black pepper, capsaicin (e.g., chili) have mild thermogenic effects – upping short-term energy expenditure, circulation, and metabolism. Not a game-changer, but helpful and adds some flavor to bland diet meals.Water: drinking plain water is healthy; studies suggest it supports fat metabolism and weight loss. ~0.5 L about 30 min before meals helps reduce appetite. Avoid sugary soft drinks, (high amounts of) juices and of course: drink no alcohol as it causes stress to your body, disturbs your sleep and your fat burning. Deliberate Cold Exposure: cold showers, ice baths – boost short-term energy use, may activate beige/brown fat which increases metabolism, and build stress resilience. Not for wimps – but can help.Of course: Exercise! Strength training increases muscle mass which increases resting metabolism long-term.Zone-2 cardio effectively burns calories and especially fat.HIIT (e.g. Tabata Intervals) is time efficient and boosts post-workout calorie burn.Some additional hacks:Bit size "Exercise Snacks" throughout the day (e.g. 10 squats every 45 minutes) improve glucose regulation and more. Do "Soleus Push-ups" while sitting at your office desk – they seem to boost metabolism and improve glucose regulation!Wearing weighted vests can help to lose weight and could even help to maintain the reduced weight long term!And move throughout the day: go by feet instead of taking the car or bus/subway for short distances, take the staircase instead of the elevator, etc. If you are waiting for the train or a flight: do some exercise snacks. Make moving a habit!Last but not least: Sleep and recovery! If you sleep poorly, produce lots of cortisol, and run permanently on sympathetic drive – you don’t need any fat-loss pills; you need relaxation first! 3. Why a calorie deficit sometimes isn’t enough: metabolism, genetics, hormones, and more“Eat less, move more” – sounds simple, but often just isn’t. Especially frustrating when you’re doing everything right: counting calories, maintaining a deficit, training – but your body holds onto fat stubbornly.Welcome to the world of metabolic flexibility – or its absence.A flexible metabolism can switch between carb and fat-burning as needed. Many people lose this ability due to years of overeating, chronic stress, lack of sleep, constant snacking. The body can’t efficiently tap stored fat – even when you’re in a caloric deficit.Another limiter: (chronic) inflammation:Inflammatory mediators like TNF-α, IL-6, CRP impair insulin sensitivity: glucose uptake drops, blood sugar stays high, fat burning stalls.They also hamper mitochondrial function: lower energy use, less thermogenesis, reduced fat burning.Beware of the vicious cycle: Visceral fat isn’t just energy storage – it’s hormonally active and releases pro-inflammatory cytokines. To some degree it's the body “disposing or containing” harmful substances there. But when it isn’t reduced, chronic inflammation builds, causing systemic stress and further insulin resistance and metabolic issues.It could also make sense to take a look at your digestive system and esp. at your gut microbiome: an unbalanced microbiome or a leaky gut can impact hormones, lead to low-grade (chronic) inflammation and insulin resistance, to elevated cortisol levels, and to decreased fat oxidation. Also hormonal brakes can lock on:Insulin: slight elevation prevents fat breakdown.Cortisol: stress/inflammation elevate it → blood sugar rises, appetite spikes, muscle breaks down, especially stubborn belly fat resists burning.Leptin & Ghrelin: satiety/hunger hormones go haywire (lack of sleep, crash diets, inflammation) → constant hunger despite sufficient energy.Thyroid hormones: slow metabolism from hormone underperformance makes fat loss harder – even with discipline.Estrogen/Testosterone: they both affect how much and where fat is stored.What could help?If suspected, test inflammation markers, gut microbiome and/or hormones in labs. Then aim for targeted optimization: reduce inflammation, harmonize gut microbiome and/or normalize hormones. And then gradually restore metabolic flexibility:Sleep and stress management: relaxation (e.g. by mindfulness, meditation, yoga, breathwork, … and maybe with the help of adaptogens and other supplements) is not a bonus – it's a prerequisite.Blood sugar stabilization: order of eating, post-meal movement, maybe some specific supplements.Metabolic flexibility training: intermittent fasting, fasted training (especially zone-2), targeted low-carb phases.A caloric deficit is necessary – but useless if your body’s in “bypass mode.” Then you need not more discipline, but a smarter strategy.Also, genetic predispositions (e.g., LEPR, FTO, PPARG, MC4R, ADRB3, ATGL, AMY1, DRD2) can make weight loss easier or harder, or make certain strategies work better for your biology. A DNA test can offer clues – or find your best personal strategy via small experiments.4. No shortcuts: what supplements (don’t) doSupplements aren’t the solution – but they can be a tool to support you reaching your goals. They can:Curb appetiteStabilize blood sugarSupport thermogenesisEnhance digestion & satietyBut: if the foundation isn’t solid, they’re just wasted money.And of course – specific – supplements can also help you to build the foundation by getting rid of micronutrient deficiencies, by lowering (chronic) inflammation, by harmonizing your gut microbiome, and by modulizing your hormones. But that's another story or another article.5. Medical shortcuts and risky experimentsOzempic & co. – effective and prescription-only for a reason! Only under medical guidance!SARMs, peptides, “fat burners” from “gray” markets – experimental, sometimes illegal, often risky.6. Top 10+ Supplements for Weight Loss: Effects, Evidence, RisksQuick note: effects vary widely per individual – see Chapter 3 for why!CaffeineEvidence & EfficacyMany studies show caffeine boosts energy expenditure, increases fat metabolism during exercise, and temporarily suppresses appetite. It can enhance performance in endurance and strength workouts.Risks & Side EffectsAvoid caffeine in the afternoon or later as it disturbs your sleep. High doses can cause jitters, racing heart, sleep issues, and tolerance – especially in stressed individuals or evening consumers. Combining with L‑Theanine or Taurine can reduce jitteriness. Dosage200 to 400 mg before workouts, max 400 mg daily (~4 cups of coffee). Take L‑Theanine at a 1:1 or 2:1 ratio (ex: 200 mg Theanine to 100 mg Caffeine).Green Tea Extract (EGCG)Evidence & EfficacyEGCG offers moderate effects on fat loss and metabolism, especially in combínation with caffeine. Risks & Side EffectsHigh doses risk liver damage, stomach upset. Combined with caffeine, effects may amplify – both good and bad.Dosage300–500 mg daily.BerberineEvidence & EfficacyCan lower blood sugar, boost insulin sensitivity, and produce modest weight loss.Risks & Side EffectsDigestive issues; interacts with metformin, anticoagulants, liver enzymes; not advised in pregnancy.Dosage500 mg, up to three times daily with meals (or 30 min before a meal to blunt glucose spikes).Fiber (Psyllium Husk / Beta Glucan / Glucomannan)Evidence & EfficacyFiber promotes satiety and leads to moderate weight loss over months via reduced calorie intake – also stabilizes blood glucose.Risks & Side EffectsInitial bloating, fullness, occasional diarrhea. Choking hazard if not enough water.DosagePsyllium Husk: 7 to 15 g per day in total, 30 min before a meal with at least 250 ml water. Beta Glucan: about 3 g per 30 g of carbs with 250 ml water, 30 min before a carb rich meal. Glucomannan: 1 g with at least 250 ml water, 30 min before a meal. Start small and increase gradually if your fiber intake was previously low.L‑CarnitineEvidence & EfficacySupports transport of fatty acids to mitochondria, boosts endurance, may aid fat loss when combined with training.Risks & Side EffectsGenerally well-tolerated; may cause mild stomach upset, fishy odor. Potential concerns about TMAO (hint: aged garlic extract could help). Use with caution if you are on thyroid or blood-thinning meds.Dosage1 to 2 g daily, split into 2 to 4 doses, ideally before training.Probiotics Evidence & EfficacySpecific strains like Lactobacillus gasseri and Bifidobacterium breve have shown to reduce visceral fat and measurements. Positive effects seen in 4 to 12 weeks.Risks & Side EffectsSafe for healthy individuals; immunocompromised should be cautious. Possible mild bloating or diarrhea.DosageAt least 1 billion CFUs daily, preferably both strains. For blood sugar, studies suggest better results at 40 billion CFUs/day and more.MCT OilEvidence & EfficacyPromotes ketosis (esp. with fasting), provides quick satiety and energy, supports endurance and fat loss. Pairs well with caffeine in “fat coffee.”Risks & Side EffectsHigh doses may cause nausea, diarrhea, bloating. DosageReplace(!) 15 to 25 g of other fats daily with MCT Oil – don’t just add it to your diet! (Do you remember? Caloric deficit!) Great pre-workout fuel or late-fasting energy boost.5‑HTP (5‑Hydroxytryptophan)Evidence & EfficacyMay reduce cravings – especially emotional eating and serotonin deficiency. Studies show notable appetite reduction.Risks & Side EffectsCan lower blood pressure, cause nausea, headaches; potential serotonin syndrome with antidepressants (SSRIs/MAOIs). Use caution with serotonin-affecting medications.Dosage200 to 300 mg on an empty stomach, up to three times daily, 30 min before meals.Green Coffee ExtractEvidence & EfficacyGreen Coffee contains chlorogenic acid, which may impact glucose metabolism and reduce fat absorption in the gut. Small studies suggest moderate weight and fat loss, reduced appetite, and improved insulin sensitivity – especially in overweight individuals, with stronger effects in women. But data is still limited.Risks & Side EffectsGenerally safe and well tolerated. May contain caffeine – could cause jitters, sleep disturbances, stomach upset. Chlorogenic acid in high amounts may cause digestive issues.Dosage400 to 800 mg extract (standardized to 45–55% chlorogenic acid) daily, for at least 4 weeks.YohimbineEvidence & EfficacyMay mobilize stubborn fat – especially with fasting or fasted training and in synergy with caffeine. Evidence is still limited. Nothing to start with!Risks & Side EffectsA stimulant, that can raise blood pressure, heart rate, nervous system effects – jitters, sleep issues. Not suitable for those with cardiovascular issues, anxiety, or stress.DosageAbout 10 to max 20 mg daily (~0.25 mg/kg body weight), taken on empty stomach (minimum 90 min after food), ideally 30 min pre-training.Almost made the list (but didn’t quite):Yerba Mate – contains caffeine (less if cold brew); may suppress appetite, mobilize fatty acids, increase GLP‑1. Small trials show slight weight loss. Good water/tea alternative to sugary drinks but don't expect too much impact!CLA (Conjugated Linoleic Acid) – meta-analyses show small but significant subcutaneous fat loss. Slight increases in fasting blood sugar & AST; inconsistent anti- vs pro-inflammatory effects.African Mango (Irvingia Gabonensis) – small studies show reduced appetite, moderate weight & waist loss over 8–12 weeks, especially visceral fat. Evidence is still limited.Garcinia Cambogia – studies show modest weight/fat loss and waist reduction, but some case reports of liver damage. Doses vary; hard to define safe/effective amount.Fucoxanthin – only one promising human study so far; not yet replicated.Coleus forskohlii (Forskolin) – some promising but mixed/low-quality studies; effect not convincingly proven.Synephrine (Bitter Orange) – hypothesized to promote fat burning like ephedrine. No high-quality solo studies; long-term safety/efficacy uncertain.Raspberry ketones – no human studies show effect beyond placebo so far; animal studies indicated significant side effects at high doses.7. Conclusion: If you do it – do it with a plan, not pill fantasiesSupplements are tools, not replacements for a solid foundation: calorie deficit, movement, sleep, and stress management are the base. Each addition should be tailored to your health, medications, and goals.Doing everything else the same and popping a few capsules to lose weight is like trying to fix a toxic team culture with a ping-pong table: well-intentioned, but barely effective.And if you do have your basics in order, the right supplement – used smartly – can squeeze out a few more percent or get you there a bit faster.But let’s be clear: only a few percent.
