supp.fit

Weight management

112 supplements analyzed and ranked by clinical evidence.

Supplements112

Supplement Evidence

Fiber
Strong

Weight loss -7.3%

Waist/fat loss -2.8 cm

3645 studies·13 benefits
Vitamin D
Strong

Fat loss +weight

Glucose/insulin ↓

4359 studies·19 benefits
Fish Oil
Strong

Less waist/fat

+1.9kg weight gain

Lower insulin/TG

2905 studies·20 benefits
Probiotics
Strong

Body weight/waist ↓

Fat oxidation ↑

2942 studies·15 benefits
Phenylethylamine
Strong

Weight loss +3.4 kg

Weight loss −14.4%

Blood pressure ↓

3575 studies·11 benefits
Omega-3 Fatty Acids
Strong

Waist/fat ↓

Visceral fat -53%

Weight loss +7.8kg

2885 studies·19 benefits
Prebiotics
Strong

Weight loss: -5kg

Waist/fat loss: -2.6cm

769 studies·15 benefits
Digestive Enzymes
Strong

Weight loss/body fat −5.9kg

Steatorrhea ↓ absorption

1707 studies·7 benefits
Whey Protein
Strong

Satiety intake ↓

Body fat/lean mass

+10% intake drop

662 studies·17 benefits
Essential Amino Acids
Strong

Fat loss/satiety + lipolysis

Weight gain/muscle preservation

2629 studies·19 benefits
L-Carnitine
Strong

Weight/fat loss

−4.6 kg

Improved satiety/metabolism

465 studies·19 benefits
Conjugated Linoleic Acid
Strong

Lower fat mass

−8.7% fat mass

Slight muscle gain

110 studies·14 benefits
Bitter Orange
Strong

Weight/BMI ↓

Waist/fat ↓

−5.2 kg

251 studies·13 benefits
Carnitine
Strong

Weight loss: +23.7% vs +19.6%

Fat/muscle shift

Metabolic support

475 studies·18 benefits
Casein
Strong

Satiety/intake ↓

Weight loss/maintenance ↑

Body fat ↓

352 studies·15 benefits
Curcumin
Strong

Weight loss, better waist/BMI

Fat-loss, better glucose

364 studies·18 benefits
Colostrum
Strong

Growth +weight gain

Stunting/weight indices

Mortality ↓30%

222 studies·17 benefits
Green Tea Extract
Strong

Weight loss & fat ↓

Energy use +3-4%

244 studies·17 benefits
Inulin
Strong

Weight loss −7.3%

Less food intake

Lower body fat

291 studies·12 benefits
Berberine
Moderate

Weight loss, fat -3.5kg

Glycemia/lipids, less weight

Fat loss, waist/BMI

99 studies·16 benefits
Beef Protein
Moderate

Weight loss +5.6–6 kg

Fullness up, intake down

249 studies·12 benefits
Akkermansia muciniphila
Moderate

Weight loss + insulin

Less appetite + fat

36 studies·14 benefits
Chromium
Moderate

Weight loss, fat sparing

-3.6 kg

Reduced intake, cravings

434 studies·11 benefits
Butyrate
Moderate

Weight loss +BMI

Fat loss +WC

Improved glucose/butyrate

2515 studies·15 benefits
Black Walnut
Moderate

Neutral weight: +0.4 kg

Lower intake: -97 kcal

85 studies·15 benefits
Alpha-Lipoic Acid
Moderate

Weight loss; BMI↓

Weight loss; −2.1%

Weight maintenance; waist↓

212 studies·17 benefits
Spirulina
Moderate

↓ weight/fat

↓ appetite/inflammation

55 studies·18 benefits
Inositol
Moderate

Weight↓ insulin/androgens

Child obesity↓ +49%

270 studies·17 benefits
Turmeric
Moderate

Weight ↓, leptin↓

Weight ↓, BMI↓

194 studies·19 benefits
MCT Oil
Moderate

Fat loss/EE +1.7kg

Fullness/intake -34%

53 studies·11 benefits
Chitosan
Moderate

Weight loss −3 to −6 kg

Waist/body fat ↓

BMI −1 to −2

116 studies·18 benefits
Saffron
Moderate

Weight ↓, glucose/lipids

Weight ↓, appetite↓

107 studies·18 benefits
Glycine
Moderate

Lower diabetes risk

Weight loss +3.5kg

Improved weight maintenance

913 studies·17 benefits
Gamboge
Moderate

Weight -5kg, waist -10cm

Fat loss, weight loss

27 studies·10 benefits
Chlorogenic Acid
Moderate

Weight/fat loss: −2.2 kg

Waist/VFA reduction

Weight loss: −5.4 kg

46 studies·16 benefits
Isoleucine
Moderate

↓BCAAs, ↑weight loss

↓hunger, ↓intake

↑satiety hormones

86 studies·13 benefits
Epigallocatechin Gallate
Moderate

Weight gain prevented

−2.5 kg

Fat oxidation up +4%

109 studies·19 benefits
Soy Isoflavones
Moderate

↓ fat mass/weight

↓ insulin resistance

355 studies·16 benefits
Garlic
Moderate

↓BMI/weight

↓waist circumference

153 studies·17 benefits
Glucomannan
Moderate

Weight loss +7.3%

Fat loss −19.4%

32 studies·12 benefits
Black Seed Oil
Moderate

Weight/BMI ↓ ~6%

Waist ↓; blood sugar ↓

49 studies·15 benefits
Barley Grass
Moderate

↓ appetite/intake

↓ waist/fat

↓ glucose/LDL

59 studies·15 benefits
Alfalfa
Moderate

Fat ↓

Intake/gain ↑

108 studies·11 benefits
DHEA
Moderate

Weight/fat loss −2.8 kg

Waist/BMI stabilized

487 studies·16 benefits
Anthocyanins
Moderate

Fat oxidation +25-29%

Body fat/weight loss

Insulin/lipid improvements

131 studies·19 benefits
Phytosterols
Moderate

Weight loss + cholesterol

Weight gain +2.8 kg

Waist −3.8 cm

306 studies·17 benefits
Capsaicin
Moderate

+fat oxidation

-energy intake

-weight/fat

246 studies·18 benefits
Allulose
Moderate

Weight loss, lower BMI

Better glucose control

5 studies·4 benefits
Cinnamon
Moderate

Weight −3.0 kg

BMI/body fat↓

61 studies·14 benefits
Pomegranate
Moderate

Weight loss -5.5 kg

BMI/waist decrease

104 studies·16 benefits
Psyllium
Moderate

Weight -7.3%

+2.7 kg

97 studies·12 benefits
Bergamot
Moderate

Weight loss -14.8%

Body mass -4.2 kg

35 studies·15 benefits
Gymnema Sylvestre
Moderate

Sugar intake ↓42%

Body weight ↓3.4 kg

10 studies·6 benefits
Hibiscus
Moderate

Weight loss, less appetite

~3.7 kg loss

More satiety, lower intake

34 studies·13 benefits
Betaine
Moderate

BMI/body fat ↓

Fat loss markers ↓

Liver enzymes ↓

118 studies·16 benefits
Resveratrol
Moderate

BMI/weight -3.9 kg

Weight loss +6.82 kg

176 studies·19 benefits
Acacia Fiber
Moderate

Weight loss -0.8 to 1.5 kg

BMI/body fat ↓ modestly

Lower intake, more satiety

15 studies·6 benefits
Jiaogulan
Moderate

Weight/fat ↓

BMI −

Weight −0.96 kg

8 studies·8 benefits
Piperine
Moderate

Weight loss +5.85 kg

Weight maintenance +30%

51 studies·18 benefits
Mangosteen
Moderate

Weight −5kg

Waist −12cm

15 studies·10 benefits
Ashwagandha
Moderate

Body fat -3.47%

BMI -3.31 kg/m²

Strength gains +46 kg

50 studies·18 benefits
Guarana
Moderate

Weight/fat loss −4.0kg

Reduced intake ~17%

16 studies·9 benefits
Caralluma Fimbriata
Moderate

Hunger/waist ↓

Weight/BMI −1.7 kg

Calories −229/day

4 studies·5 benefits
Biotin
Weak

Growth + lesions

+0.180 mg/kg

73 studies·14 benefits
Lactoferrin
Weak

Growth efficiency +14%

Weight/BMI -2.5kg

188 studies·15 benefits
Activated Charcoal
Weak

GI absorption blockade

Weight neutral

102 studies·8 benefits
Lupin
Weak

Satiety −488 kJ

Weight loss −7.4 kg

203 studies·12 benefits
Cissus Quadrangularis
Weak

Weight/body fat -8%

GLP-1/ DPP-4 +42

7 studies·4 benefits
Fucoxanthin
Weak

Weight −5.5 kg

Weight −1.4 kg

No extra loss

5 studies·12 benefits
Cornelian Cherry
Weak

Weight/waist ↓

No exact %

5 studies·7 benefits
Ecklonia Cava
Weak

Body fat down

Cholesterol improved

3 studies·6 benefits
Garcinia Cambogia
Weak

Weight: -4.7% / -2.3kg

Responders: 23 vs 1

10 studies·3 benefits
White Kidney Bean
Weak

Weight loss, waist ↓

Fat loss, BMI ↓

5 studies·10 benefits
Damiana
Weak

Slower emptying, −5.1 kg

−17% intake, less hunger

6 studies·5 benefits
Kelp
Weak

Body mass -5.0%

Waist -5.9%

48 studies·12 benefits
Yerba Mate
Weak

Fat burning +23–28%

Lower intake -17%

Body fat/WHR down

13 studies·9 benefits
Yacon
Weak

Weight loss + insulin↓

Satiety/ bowel ↑

4 studies·4 benefits
Pea Protein
Weak

Intake ↓ ~12%

Satiety/glucose ↑

Meal intake ↓ 126 kcal

45 studies·14 benefits
Senna
Weak

Bowel cleanliness unchanged

No intolerance reported

94 studies·5 benefits
Acetyl-L-Carnitine
Weak

Insulin resistance improved

Adiponectin up, regularity +84%

90 studies·17 benefits
Coptis
Weak

Weight loss -1.7 kg

Insulin resistance improved

9 studies·13 benefits
Avocado
Weak

VS ratio ↓ women

VAT −32.9 g

47 studies·16 benefits
Black Garlic
Weak

Mediterranean +1.6

Calories -195.5

Spices +1.9

7 studies·5 benefits
Bee Pollen
Weak

Weight gain, FCR improved

WBC +8%

2 studies·5 benefits
Tribulus Terrestris
Weak

Glucose, LDL ↓

Cholesterol ↓

23 studies·9 benefits
Black Ginger
Weak

Triglycerides −31%

Glucose/cholesterol modestly lower

8 studies·6 benefits
Black Pepper
Weak

Appetite -hunger; satiety +

Insulin resistance -1.1, glucose -7

37 studies·13 benefits
Chia Seeds
Weak

Weight -1.9 kg

Waist -3.5 cm

11 studies·8 benefits
Bitter Melon
Weak

Pain relief, -weight

Glucose drop, less analgesics

10 studies·7 benefits
Red Yeast Rice
Weak

Weight -5.5%

Triglycerides -29%

68 studies·14 benefits
Grains of Paradise
Weak

Energy use↑, fat↓ +18.6%

Weight↓, belly fat↓ -4.1kg

1 study·7 benefits
Green Coffee Extract
Weak

Waist −2.4 cm

Weight/fat ↓

14 studies·8 benefits
Artichoke Extract
Weak

Lipid improvement, weight −1.2kg

Visceral fat −107g

25 studies·13 benefits
DIM
Weak

Body fat ↓

EMUR unchanged

264 studies·5 benefits
Evodia Rutaecarpa
Weak

Fat/weight loss: −2.7kg

Body fat drop: −1.6kg

8 studies·6 benefits
Jujube
Weak

Lower glycaemia

Waist -4 cm

18 studies·13 benefits
Exogenous Ketones
Weak

↓ glucose, NEFA

↓ hunger, ghrelin

17 studies·5 benefits
Gamma Oryzanol
Weak

BMI/waist down

LDL-C -0.86

14 studies·8 benefits
Terminalia Arjuna
Weak

BMI, lipids, BP down

slight edge over control

33 studies·15 benefits
Chlorella
Weak

Fat mass ↓

Performance +

18 studies·12 benefits
Naringenin
Weak

BMI, visceral fat ↓

Lipid ratios ↓

16 studies·6 benefits
Vanadium
Weak

Better glucose, weight, ~0.9 mg V/day

Lower insulin resistance, gene expression

11 studies·6 benefits
Amla
Weak

Visceral fat/waist ↓

Muscle mass ↑

29 studies·13 benefits
Salacia Reticulata
Weak

Weight loss −5.3 kg

Body fat −4.5%

11 studies·10 benefits
Chlorophyll
Weak

Satiety, hypoglycaemia

Weight loss +1.5kg

13 studies·10 benefits
Beta-Sitosterol
Weak

Weight gain +2.8 kg

No culture change

67 studies·11 benefits
Cranberry
Weak

FFM↑, FM↓

PDE↓, DNA damage↓

110 studies·14 benefits
Flaxseed Oil
Weak

Weight stable vs +4%

Omega-3 up

116 studies·17 benefits
Matcha
Weak

Fat burn +13–24%

Weight loss -10.6 kg

11 studies·13 benefits
Ginseng
Weak

BMI −0.61

PBG/IR/CRP down

271 studies·18 benefits
Forskolin
Weak

Fat loss, +16.8% free T

Lower body fat, more free T

13 studies·7 benefits
Moringa
Weak

BMI ↓

BMI +

25 studies·12 benefits