There are only 6 weight loss supplements backed by science

These are the only six supplements backed by science that help you lose weight. Design a program around these six and you’ll support your weight loss journey.

Obesity magazine published a study in June 2021 titled “A Systematic Review of Dietary Supplements and Alternative Therapies for Weight Loss”. Thousands of citations and over 1700+ articles came up with only six supplements having a noticeable difference on weight loss.

From Obesity:

Of the 20,504 citations retrieved in the database search, 1,743 full-text articles were reviewed, 315 of which were randomized controlled trials evaluating the efficacy of 14 purported dietary supple-ments, therapies, or a combination thereof. Risk of bias and sufficiency of data varied widely. Few studies (n = 52 [16.5%]) were classified as low risk and sufficient to support efficacy. Of these, only 16 (31%) noted significant pre/post intergroup differences in weight (range: 0.3- 4.93 kg).

Here are those 6 supplements backed by science to help you lose weight.

1. Chitosan

Chitosan is a fiber that comes from the shells of shrimp, crab, lobster, and other shellfish and can also be made synthetically in a laboratory. It binds with fat molecules and helps block their absorption from food.

Wheat bran is also a source of this fiber. A study published in the June 2016 Nutrition Journal found that active chitosan caused greater weight loss than placebo pills, which supports its claims as an appetite suppressant.

2. Chromium

In animal studies, chromium supplements reduced weight gain more than placebo supplements. Chromium is found in various foods such as lean meats and seafood, whole grains, and some fruits and vegetables.

A randomized, double-blind, placebo-controlled study published in the June 2013 International Journal of Obesity found a statistically significant difference in weight loss at 6 months between subjects taking chromium picolinate and those taking a placebo (0.382 kg vs 0.005 kg).

3. Ephedra/Caffeine

Caffeine is the active ingredient in coffee, tea, and other plants. It is a stimulant that increases metabolic rate. Caffeine also suppresses appetite, even when the user eats normally. Studies have found that people who drink three cups of coffee a day are more likely to lose weight than those who don’t consume caffeine at all.

Ephedra is derived from ephedrine and methyl ester clavulanate which can be extracted from certain species of plants including “Sida cordifolia” which is often used as an herb in East Asian culture including China, Japan, Korea, and Vietnam.

Ephedra, also known as ma-huang, is a stimulant used for centuries in Chinese herbal medicine. It’s one of the most effective appetite suppressants around. Caffeine is another stimulant that helps stimulate metabolism and burn calories.

4. Garcinia and hydroxycitrate

Garcinia is a tropical plant, part of the Garcinia Cambogia, that grows in Central and South America. Garcinia products are made from the rind of the fruit, which can also be extracted and used in supplement form.

Hydroxycitric acid (HCA) is derived from this fruit and aids weight loss by suppressing appetite, blocking fat absorption, increasing metabolic rate, reducing blood sugar levels, and inhibiting the enzyme citrate lyase which creates fat out of carbohydrates.

5. Conjugated linoleic acid

Conjugated linoleic acid is a type of omega-6 fatty acid that is also found in certain vegetable oils and was first isolated from the African yam. This fatty acid has been shown to lower cholesterol levels, which may be due to its effects on the immune system. It has also been shown to indirectly reduce body fat and increase “good” cholesterol levels. Combining CLA with exercise may help increase metabolism by increasing energy expenditure.

Conjugated linoleic acid (CLA) is an anti-cancer nutrient found in meat, dairy products, eggs, and other animal foods. Researchers have not yet figured out how CLA affects weight loss or other health concerns.

6. Green Tea

Green tea is high in antioxidants that may help prevent a buildup of fat around your organs.

Green tea extract is actually a mixture of several different compounds, such as catechins like epigallocatechin-3-gallate (EGCG) that are found in the leaves of green tea.

Green tea extract increases metabolic rate by stimulating the sympathetic nervous system and indirectly increasing “good” cholesterol levels. It also blocks fat absorption from the intestine and cells, which leads to weight loss.

Of course, always consult your doctor before undergoing any weight loss program or supplement. When it comes to science though, these six ingredients have shown measurable effects on weight loss.