Best weight loss supplements: top picks for fat-burning

Written by Trey Reck

Medically reviewed by Louise Bula, RD

Published on March 27, 2025 | Updated on March 27, 2025

Losing weight can feel like cracking an impossible puzzle. What should you eat? What’s the best kind of exercise? And do weight loss supplements actually work—or are they just expensive hype?  

Every supplement out there boasts miraculous fat-burning properties. But how do you know what’s legit and what’s bogus? 

Well, there’s good and bad news. 

Sustainable weight loss isn’t found in a jar, packet, or pill. It’s found in those age-old habits—a balanced diet, regular exercise, quality sleep, and so on. 

As for supplements, well—if they seem too good to be true, they probably are.

That said, while the best weight loss results will come from your efforts to eat well, move often, sleep well, and relax more, some supplements may help to grease the wheel. 

Our task today is to find the best and forget the rest. We’ll dive deep into the world of weight loss supplements: break down what they are, how they’re supposed to work, and which options might offer that extra nudge in the right direction. Along the way, we’ll compare the promises to what science actually tells us and share practical tips on how to choose supplements wisely. 

Whether you’re new to this or have been down the “best weight loss supplement” rabbit hole for a while, read on for an honest, no-nonsense look at what might really help you reach your goals.

What are dietary supplements for weight loss?

Dietary supplements for weight loss come in many forms‌—vitamins, minerals, herbs, amino acids, and enzymes‌—all designed with one goal in mind: to help you shed unwanted pounds. The idea is that these products can boost your metabolism, suppress your appetite, and even increase the rate at which your body burns fat. 

But, while the market is flooded with these products, their effectiveness is by no means guaranteed. Some have solid backing from research, while others are all hype with no results. For instance, while green tea extract has been studied for its metabolic benefits,[1] other supplements don’t have nearly as much (if any) evidence to support their claims. According to the National Institutes of Health (NIH), only a handful of supplements that are supposed to help us lose weight are supported by robust clinical research.

The allure of weight loss supplements is obvious: who wouldn’t want to reach their goal weight without having to overhaul their entire lifestyle? The promise of rapid results will always feel tempting, especially when we’re juggling busy schedules, high stress, and lots of life demands. 

But, the truth is that the purpose of these supplements is to offer additional support. When your body is already working hard to burn fat, a supplement might help tip the scales just a bit further. They’re designed to work in tandem with you—boosting metabolism, curbing appetite, or enhancing fat oxidation that you’ve already kickstarted by making some lifestyle changes. 

Do weight loss supplements actually work?

The popularity of dietary supplements for weight loss far outpaces the science behind them. Many products on the market rely on bold marketing rather than verified results. Our job, then, is to look beyond the flashy packaging so we can make an informed decision.

Some weight loss supplements do offer modest effects on metabolism metabolism The body's process of converting food into energy and maintaining vital functions, including breathing, blood circulation, and cell repair. or fat burning, but they don’t deliver miracle weight loss. Their effects are typically minor when compared to the impact of a balanced diet and regular exercise. 

For instance, while caffeine can help boost your metabolism and energy levels temporarily, [2] its effects are short-lived and can lead to side effects like jitters or an increased heart rate if overused (or if you’re sensitive to it). [3] Similarly, Garcinia Cambogia has shown mixed results‌—some studies suggest it may help suppress appetite, while others find it has little to no impact on weight loss. [4]

How long do diet supplements for weight loss take to show results?

The timeline for seeing results from diet supplements will vary from person to person. 

Some people might notice some changes in their weight or energy levels within a few weeks, while for others, it could take longer before they see any real difference. 

Three things to remember here: 

1. Supplements are not a shortcut to instant results‌. ‌They’re part of a larger strategy that includes quality nutrition, consistent physical activity, and healthy lifestyle habits. If you’re relying solely on supplements without making any other changes, you’re unlikely to see any progress. 

2. Given that weight loss is a complex process of many different inputs, it might be hard to extrapolate what impact a supplement actually has on you. Think about how you might track the difference a supplement is making, so you can gather data on how it’s performing. 

3. Supplements aren’t safe for everyone, particularly those with underlying medical issues. Always check with your doctor before taking something new. 

Best natural weight loss supplements for men and women

So, what supplements are good for weight loss? 

There are a few that stand out due to their popularity, evidence base, and natural ingredients. Let’s take a closer look at nine top contenders for effective weight loss supplements and explore what they offer.

Green tea extract

Rich in antioxidants, green tea extract (EGCG) is believed to enhance calorie burning and fat oxidation. [1] While some research suggests it may slightly increase metabolism, [5] evidence for significant weight loss is weak.

Side effects: Large doses may cause liver damage, anxiety, irritability, and sleep disturbances.

Chitosan

Chitosan is marketed as a “fat blocker” that binds to dietary fats, reducing absorption. Some studies show minor weight loss benefits—around six pounds on average—while others find no effect. [6]

Side effects: Bloating, constipation, indigestion, nausea, and heartburn.

Caffeine

A common ingredient in weight loss and pre-workout supplements, caffeine can slightly boost metabolism and increase fat burning. [2] However, weight loss effects tend to be modest, and it works best alongside healthy lifestyle changes.

Side effects: Increased heart rate, anxiety, insomnia, digestive issues, and, in high doses, heart palpitations or seizures.

Berberine

Berberine is known for its potential effects on blood sugar and insulin resistance insulin resistance A condition where cells become less responsive to insulin, leading to elevated blood sugar levels and increased risk of type 2 diabetes. in people with type 2 diabetes. [7] Some research suggests it may promote weight loss in people living with obesity, but results vary, and many studies have limitations. [7]

Side effects: Gastrointestinal discomfort (nausea, bloating, diarrhea) and potential interactions with medications.

Garcinia Cambogia

Garcinia Cambogia is thought to help suppress appetite thanks to its active ingredient, hydroxycitric acid (HCA). [8] However, research findings have been mixed, with some studies showing short-term modest benefits and others indicating minimal impact. [4]

Side effects: Nausea, headaches, and digestive discomfort.

Probiotics / Synbiotics

Probiotics support gut health, and early research suggests they may help with losing weight by improving digestion and metabolism. [9] Synbiotics, a combination of probiotics and prebiotics, may enhance these effects by supporting beneficial gut bacteria. [10] However, more research is needed to fully confirm their role in weight loss.

Side effects: Generally safe, but people with weakened immune systems should consult a doctor before use.

Conjugated Linoleic Acid (CLA)

CLA is often marketed as a fat-burning supplement that also helps to preserve lean muscle mass. That means that, if combined with exercise, CLA can help lower body fat and insulin resistance, but it doesn’t reduce body weight. [11] 

Side effects: Mild digestive issues. 

Chromium

Chromium is thought to enhance insulin function and help with blood sugar regulation, but this has been shown to not be the case for those living with type 2 diabetes. While some research links it to small weight loss effects in people living with obesity, [12] results are inconsistent.

Side effects: Stomach pain, bloating, and, in rare cases, kidney or liver damage with high doses.

Once you have your nutrition and exercise habits locked in, trying a natural supplement could give you an extra edge—but it’s not necessary. And there’s no guarantee, so it’s worth considering whether your time, money, and energy could be spent on something meatier, like working on your sleep or stress management. 

Bear in mind, too, that not all dietary supplements for weight loss are created equal. Unlike prescription meds, supplements aren’t tightly regulated, so quality can vary. Here’s how to make sure you’re picking the best supplements for weight loss—safely.

• Look for third-party testing. The best brands get their supplements tested by independent labs. This ensures they contain what they claim, without hidden junk.

• Check the label. Good brands list all ingredients, dosages, and potential side effects. If a weight management supplement keeps details vague, that’s a red flag.

• Watch out for wild claims. If a top-rated weight loss supplement promises you’ll drop 20 pounds overnight, it’s probably hype. Real weight loss takes time.

• Talk to a doctor. If you take meds or have health conditions, check with your doctor before trying a new diet supplement for weight loss to avoid any risks.

Side effects of using supplements to help you lose weight

Even the best-known supplements for weight loss come with potential problems. Make sure you know about any possible side effects and how to handle them. 

Stomach troubles. Some supplements can cause bloating, nausea, or diarrhea—often thanks to fillers or inactive ingredients. If your belly isn’t happy, try lowering the dose or switching to a different brand.

Jitters & energy spikes. Ingredients like caffeine can ramp up your heart rate or leave you feeling anxious and shaky, especially in high doses. Keep an eye on how much you’re taking and cut back if needed.

Allergic reactions. Some people may get skin rashes or itching from certain ingredients. Always check the label and start with a small dose to see how your body reacts.

Mixing with meds. Supplements can interact with prescription medications, making them less effective or causing unexpected side effects. If you’re on medication, check with your doctor before starting a supplement.

Knowing what to look out for makes it easier to use supplements safely. If you’re ever in doubt, check with your healthcare provider. Better safe than sorry!

What are some top-rated alternatives to weight loss supplements?

While the best supplements for weight loss may offer a little nudge toward progress, the real secret to lasting results is simple: build healthy habits. Here are some top-rated lifestyle habits you can use as an alternative to going down the weight loss supplement route.

• Eat nourishing food. Whole foods like lean protein, veggies, and whole grains help keep your body fueled and satisfied. Anytime you’re wondering what supplements are good for weight loss, start by making sure your diet is on point first.

• Move your body. Whether it’s walking, strength training, or dancing in your kitchen, movement helps you burn calories and build muscle. Regardless of whether they’re top-rated or not, no weight loss supplements can replace the benefits of exercise!

• Try intermittent fasting. Eating within a set time frame can help manage calorie intake and boost metabolism. If you’re asking, “Do weight loss supplements really work?” know that pairing them with fasting can make them more effective.

• Prioritize sleep & stress management. Lack of sleep and too much stress can make weight loss harder. Try winding down at night with a relaxing routine and managing stress through movement or mindfulness.

At the end of the day, what’s number one for weight loss isn’t a supplement—it’s a healthy lifestyle. Focus on these basics first, and then consider supplements to lose weight as an extra bonus.

Tips on choosing the most effective weight loss supplements

With so many options out there, choosing the best dietary supplements for your weight loss goals can feel overwhelming. Here’s how to spot the good ones.

Do your research. Look for supplements backed by clinical studies, not flashy ads. The most effective weight loss supplement will have real science behind it.

Talk to a pro. A doctor or dietitian can help you decide what is the best weight loss supplement for your body and goals, especially if you take medication.

Pick quality brands. The best over-the-counter (OTC) weight loss supplement will come from a brand that’s transparent about ingredients and testing.

Track your results. When you start a new weight management supplement, pay attention to how your body responds. If you feel off, it might not be the right one for you.

Don’t rely on supplements alone. Even the best supplements for weight loss are just that—supplements. They only work when paired with healthy eating and movement. Think of them as a helpful add-on, not a whole solution.

By staying informed and choosing wisely, you’ll be able to find the best weight management supplements that truly support your journey. And remember, you don’t need to take one to achieve lasting results!

Frequently asked questions

What’s a realistic amount of weight to lose in 30 days?

A realistic amount of weight to lose in 30 days is around 4-8 lbs, based on a loss of 1–2 lbs per week. Rapid weight loss isn’t sustainable and can lead to muscle loss or nutritional deficiencies, so steady progress is key.

What’s the most successful weight loss pill?

There are no successful weight loss pills. There are some prescription medications that have shown results under medical supervision (like GLP-1 agonists), and for those, you need your doctor’s approval and support. Over-the-counter weight loss supplements lack robust clinical evidence and can be unsafe for your health. 

Who shouldn’t take creatine?

Creatine is popular for muscle building but isn’t suitable for everyone. People with kidney disease, pregnant or nursing women, or those with known allergies to creatine should avoid it unless advised otherwise by a doctor. Always get professional advice before starting any new supplement.

What burns the most belly fat?

What burns the most belly fat is a combination of regular cardio, strength training, and a balanced diet. Supplements may help, but only as part of a broader, healthy lifestyle.

Is there a pill to boost metabolism?

There’s no pill to boost metabolism. Some supplements claim to boost metabolism, but their effects are typically modest and short-lived. The best way to boost your metabolism is through regular exercise, especially strength training, and by eating a nourishing, balanced diet with a regular eating pattern.

What supplements should I take to lose weight?

Short answer: you don’t need to take any. But if your lifestyle habits are dialed in and you’re looking to boost your results, check out our list of nine natural supplements above, to help you make an informed decision about what is a good weight loss supplement for you.

Written by Trey Reck

Medically reviewed by Louise Bula, RD

Published on March 27, 2025 | Updated on March 27, 2025