We’ve all wished for a magic weight loss pill at some point. Maybe you tried a juice cleanse, diet tea, or supplement that literally said it would “melt fat”.
The truth is: most supplements don’t really lead to significant, long-term weight loss. They’re not going to completely get rid of late-night chocolate cravings or replace consistent movement. They’re meant to supplement a healthy lifestyle. That means nutritious whole foods, managing stress, and moving your body.
Easier said than done, of course, but that’s why at trainwell, we’re big on progress, not perfection. A 10-minute workout is always better than none, and more often than not, it has a bigger impact than you can realize. For example, one weekly 12-minute training session for older adults increased their muscle power and strength by up to 50% in just 12 weeks. It’s the little (and consistent) things that add up to success — whether it’s through supplements, stress management, or movement.
In this article, we’ll cover the most famous weight loss supplements and explain (simply) what the latest research says about them. Plus, we’ll uncover which ones are pure marketing (i.e., a waste of money). Read on to learn which supplements are truly worth the investment, which aren't, and why.
There are only a few key supplements that research backs in supporting a healthy weight. They work to:
However, they also all work best for weight loss with healthy lifestyle habits — which is why looking up ways to make fitness enjoyable and meal prep fun is key.
Here are a few of the more researched supplements that might work alongside (slowly) developing healthy habits. Just remember to be patient and set SMART goals that are manageable on your weight loss journey (that means aiming for easy things for now, like moving 10 minutes a day). If you need help setting SMART goals and getting moving, consider working with a trainer to get started!
More than anything, you’ll likely notice an increase in energy levels (or for some people, anxiety, if it’s too strong a dose). Caffeine and norepinephrine impact attention, arousal, mood, and sleep. So taking these might give you more energy to hit the gym after a long workday.
Warning: Be aware that green tea extract, like caffeine, can cause heart palpitations, anxiety, difficulty sleeping, and other negative side effects — especially if you’re sensitive to caffeine. They’re often best taken in the morning with food and water.
Caffeine might also help you burn more calories at rest and sometimes eat less, since it impacts your hunger hormones. Potentially more so if it’s ingested about 30 minutes to 4 hours before a meal. With caffeine, you might find you’re not as snacky between meals, or that you can last longer from breakfast to lunch, or feel more energy for workouts.
L-Carnitine is naturally produced in your body anyway, but a review of 37 studies showed supplements significantly reduced fat mass and body weight. However, it seems to work best for people who are overweight, obese, or deficient. Also, like any supplement, there may be side effects like digestive issues, headaches, trouble sleeping, and higher blood pressure.
Fiber’s also great for your good gut bacteria, which is key for weight loss. Studies show that supplements like psyllium husk or glucomannan can reduce body weight, particularly in overweight and obese adults. This is possibly because these populations tend not to eat the recommended amount of fiber daily (at least 25 grams, with potentially 30-50 grams best for health and weight loss).
Overall, noticing your energy go up or needing one less snack a day is progress. These small things matter more than you think — and weight loss is all about small habits that slowly lead to long-lasting results.
Check out this article on creatine to learn how much you need and its other benefits, including boosting your mental health.
Countless supplements really aren’t needed, and most aren’t even mildly helpful. The reality is that the majority exist because of great marketing. Take selenium, once thought to reduce the risk of prostate cancer. Except, a study with 35,000 participants found no benefit. In fact, it appeared to increase the risk of diabetes.
When it comes to weight loss, here are some of the most overhyped supplements:
Some slim teas even have harmful hidden ingredients, and like all supplements, they aren’t regulated by the FDA. You might get energy, but you’re also likely running to the bathroom more or are at serious risk for other health consequences.
Overall, the supplements (or foods) with the best chance of helping you manage your weight are fiber, protein, and omega-3 fatty acids. You can get all these from whole foods like beans and legumes, fruits and veggies, nuts and seeds, plant or animal proteins, fatty fish, etc. Unfortunately, much of the Western world doesn’t eat enough of these foods, making supplements extremely popular.
In reality, not every supplement is for everyone. It really is something that takes an individual approach, which is why consulting with a trainer specialized in nutrition or a nutritionist is best. Your current diet, activity level, age, health condition, stress levels, and goals all lead to very unique outcomes.
In the end, most research shows that supplements really aren’t a match for regular exercise and healthy eating. While a few might help a bit, learning new ways to enjoy working out and eating well is key.
At trainwell, we value making the journey fun. We want you to love working out, because we know that means you’re more likely to stick with it. That’s why we created an app that lets you match yourself with trainers you really like. You can talk to someone you feel truly comfortable with so that they can really get to know your likes, dislikes, and goals.
With our approach, we make sure to create workout plans you actually enjoy. We also have trainers who specialize in diet and can talk to you about what type of foods might help you most.
Curious to try for yourself? Find your trainer today with our free matching tool, and see what it’s like to get healthy with someone you like by your side.
Written by Jennifer Olejarz.
