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Losing weight is a common goal for many people, as increasingly sedentary lifestyles and high-calorie, palatable foods make maintaining a healthy weight challenging. The Centers for Disease Control and Prevention (CDC) states that achieving healthy weight loss should include a lifestyle that includes healthy, nutrient-dense foods, adequate exercise, and stress management. Still, many people turn to supplements in hopes of getting extra weight loss benefits.

However, many over-the-counter weight loss supplements lack high-quality clinical research on their efficacy, are less effective, and may even be unsafe, according to a 2022 review in Health.

[1] Manore MM, Patton-Lopez M. Should clinicians recommend supplements to patients trying to lose weight? . AMA J Code of Ethics. 2022;24(5):E345-E352. .

The good news is that in addition to a healthy diet and exercise, there are a variety of vitamins and nutrients taken as supplements that can support healthy weight loss. Here’s what you need to know.

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Weight loss supplements are manufactured products, usually in pill, powder, capsule or liquid form, designed to be added to your diet to aid weight loss. Common ways weight loss supplements claim to be effective include improving carbohydrate metabolism, increasing fat burning or energy expenditure, and reducing hunger.

Other weight loss supplements include those that claim to help indirectly by supporting your overall health and energy levels and avoiding some of the common effects of dieting, such as fatigue, appetite, and potential nutritional deficiencies. Some may contain as many as a dozen ingredients, ranging from herbs to minerals.

Keep in mind that over-the-counter weight loss supplements are not the same as prescription drugs (called anti-obesity drugs) designed to treat people with obesity. The Obesity Medicine Society notes that these drugs can be part of an obesity treatment plan, and their safety and effectiveness are supported by randomized clinical trials.

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Over-the-counter weight loss supplements are not regulated as drugs by the U.S. Food and Drug Administration (FDA) and do not require premarket review or approval by the FDA. Rather, it is the responsibility of the supplement manufacturer to ensure that their products are safe and that the claims made are truthful and not misleading.

Adarsh ​​Gupta, D.O., director of the Weight Management Center at Valley Forge in Norristown, Pa., notes that weight loss supplements, which may include over-the-counter medications, herbal remedies and other products claiming to promote weight loss, should be used with caution. “It’s important for everyone to understand that these supplements are not FDA-approved,” he said. “The only limitation on supplements is that they cannot claim to cure a disease.”

A 2020 review noted that while there have been several studies and research institutes examining the effectiveness of weight loss supplements, most are of low quality.

[2]Watanabe M, Risi R, Masi D, et al. Current evidence on different weight loss food supplements: a comprehensive review. Nutrients. 2020;12(9):2873. Accessed: January 16, 2023. . The NIH Office of Dietary Supplements also says that not only is there a lack of high-quality research on the efficacy of over-the-counter weight loss supplements, but studies of their efficacy often include studies with limited data from animal laboratories (rather than human clinical trials).

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“In almost all cases, additional research is needed to fully understand the safety and/or efficacy of a specific ingredient, but some ingredients may interfere with certain medications,” the organization says on its website.

Dr. Gupta says establishing and maintaining a healthy lifestyle should be at the core of any weight loss plan. “No one can achieve sustainable weight loss without breaking bad habits and developing healthy ones,” he says. There is no “one size fits all” approach to dieting either. This should be personalized based on each person’s daily routine, eating habits and food preferences. “

SkinnyFit’s Slimming Gummies contain apple cider vinegar to help support weight management, help reduce appetite, and may promote glowing skin.

Many vitamins and minerals play a role in supporting a healthy weight. If you eat a balanced, nutritious diet, you’re likely to get all the vitamins, minerals, and nutrients you need.

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“However, in today’s busy lives, most people end up eating similar foods over and over again and not getting a balanced, nutritious meal,” says Dr. Gupta.

For the general population, registered dietitian Maryann Walsh, owner of Nutritional Consulting in Palm Beach, Florida, recommends a high-quality multivitamin that provides important minerals.

Specifically, look for one with iron. “Iron is essential for carrying oxygen to the cells in our bodies, many of which not only help us feel our best, but are also effective in supporting many metabolic processes, including building lean muscle mass,” she adds, recommending Nature Made Multi A multivitamin with iron, Centrum Multivitamin and Multimineral are ideal supplements.

Another key nutrient that plays a role in maintaining a healthy weight is magnesium, says registered dietitian Ashley Kitchens, owner of Plant Center Nutrition in Durham, North Carolina. “Magnesium deficiency impairs the body’s ability to use sugar (glucose) for energy,” she says.

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Magnesium supplementation was found to reduce body mass index (BMI), as well as weight and waist circumference in certain subgroups, including people with insulin resistance-related diseases, hypertension, obesity and magnesium deficiency [3] Askari M, Mozaffari H, Jafari A , Ghanbari M, Darooghegi Mofrad M. Effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. A critical review of food science and nutrition. 2021;61(17):2921-2937. .

According to the National Institutes of Health, many American adults do not consume recommended amounts of magnesium through food and beverages. “If one nutrient is low, this may affect other nutrients,” Kitchens says. “For example, low magnesium levels may inhibit vitamin D’s ability to function properly.” Magnesium is also critical for protein synthesis and energy production. Talk to your doctor about whether you might benefit from magnesium supplements.

B vitamins support healthy weight balance due to their role in energy production. “Vitamin B3 (niacin) plays an important role in helping the body break down carbohydrates and convert them into energy,” says Kitchens.

Some studies suggest a link between low vitamin B12 levels and overweight and obesity, while other findings are mixed [4] Baltaci D, Kutlucan A, Turker Y, et al. Association of Vitamin B12 with Obesity, Overweight, Insulin Resistance and Metabolic Syndrome, and Body Fat Composition; Primary Care Based Study Med Glas (Zenica). 2013;10(2):203-210. 5. Araghi S, Braun KVE, van der Velde N, et al. B vitamins and body composition: integrating observational and experimental evidence from the B-PROOF study. European Journal of Nutrition. 2020;59(3):1253-1262. . Med Glas (Zenica). 2013;10(2):203-210. [5]liai Araghi S, Braun KVE, van der Velde N, et al. B vitamins and body composition: integrating observational and experimental evidence from the B-PROOF study. European Journal of Nutrition. 2020;59(3):1253-1262. . However, high doses of vitamin B3 and vitamin B1 have also been linked to insulin resistance, so be careful when consuming them and be sure to check with your doctor first.

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Protein aids weight loss in several ways: digesting it burns more calories, it helps you stay fuller longer, and it supports metabolically active lean muscle. “Because proteins are complex, it takes your body longer to break them down,” Kitchen says. This means your body requires more energy to break down protein than it does to break down fat or carbohydrates. Increasing the proportion of protein in your diet may increase

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