Best Supplements for Reduced Body Mass Index
Ranked by research evidence. Compare 126 supplements across 184 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Moderate evidence7 studies
Across 7 studies, 5 reported beneficial effects of turmeric/curcumin on reducing body mass index (BMI), with a predominantly moderate effect size. The most common dose used was >1000 mg/day, and effects were observed mainly in clinical populations with type 2 diabetes or obesity. The median study duration was 91 days, suggesting consistent use over about 3 months may be needed.
Dose: >1000 mg/day - Moderate evidence6 studies
Across 6 studies, 4 reported beneficial effects of L-carnitine supplementation on reducing Body Mass Index, with effect sizes being predominantly small. The most-studied dose range was 1-4 g/day, and effects were observed in clinical populations, particularly adults with type 2 diabetes or overweight/obesity. Effects are typically observed at 8 weeks or longer based on a median study duration of 56 days.
Dose: 1-4 g/day - Moderate evidence6 studies
Across 6 studies, 4 reported beneficial effects of black cumin (Nigella sativa) on reduced body mass index (BMI), with effect sizes ranging from small to moderate. Meta-analyses with large sample sizes (2145 and 5026 participants) showed small to moderate reductions in BMI (e.g., -0.51 kg/m² and -0.67 kg/m²). Effects were typically observed at 8 weeks (median study duration 56 days), and the most-studied population was patients with metabolic or cardiovascular conditions, with doses varying from 200 to 4600 mg/day.
Dose: 200 to 4600 mg/day
- ModerateTurmericAcross 7 studies, 5 reported beneficial effects of turmeric/curcumin on reducing body mass index (BMI), with a predominantly moderate effect size. The most common dose used was >1000 mg/day, and effects were observed mainly in clinical populations with type 2 diabetes or obesity. The median study duration was 91 days, suggesting consistent use over about 3 months may be needed. · Dose: >1000 mg/day5 beneficial2 neutral7 studies
- ModerateL-CarnitineAcross 6 studies, 4 reported beneficial effects of L-carnitine supplementation on reducing Body Mass Index, with effect sizes being predominantly small. The most-studied dose range was 1-4 g/day, and effects were observed in clinical populations, particularly adults with type 2 diabetes or overweight/obesity. Effects are typically observed at 8 weeks or longer based on a median study duration of 56 days. · Dose: 1-4 g/day4 beneficial2 neutral6 studies
- ModerateBlack CuminAcross 6 studies, 4 reported beneficial effects of black cumin (Nigella sativa) on reduced body mass index (BMI), with effect sizes ranging from small to moderate. Meta-analyses with large sample sizes (2145 and 5026 participants) showed small to moderate reductions in BMI (e.g., -0.51 kg/m² and -0.67 kg/m²). Effects were typically observed at 8 weeks (median study duration 56 days), and the most-studied population was patients with metabolic or cardiovascular conditions, with doses varying from 200 to 4600 mg/day. · Dose: 200 to 4600 mg/day4 beneficial2 neutral6 studies
- Moderategreen teaAcross 4 meta-analyses, 3 reported beneficial effects of green tea on reducing body mass index (BMI), with effect sizes ranging from small to large (predominantly small to moderate). The single neutral study focused on postmenopausal women and found no statistically significant effect. Most studies did not specify dose or duration, but the beneficial effects were observed in overweight and obese adult populations.3 beneficial1 neutral4 studies
- LowSpirulinaAcross all 3 studies (2 reviews and 1 meta-analysis), 3 reported beneficial small-to-moderate effects of spirulina supplementation on reducing body mass index (BMI). The evidence shows a consistent direction of benefit, with effect sizes ranging from small to moderate. Specific findings include a meta-analysis reporting a mean reduction of -0.58 kg/m² (p=0.001) and another review reporting -0.40 kg/m² (p=0.025). · Dose: 20 mg to 6 g per day3 beneficial3 studies
- LowBerberineAcross 4 studies (2 RCTs, 1 meta-analysis, 1 systematic review), evidence for berberine reducing body mass index is mixed: 2 meta-analyses reported small beneficial effects, while 2 higher-quality RCTs found no significant difference. The predominant effect size among beneficial studies is small. Most studies used doses of 500 mg twice daily (1000 mg/day) to 1200 mg/day in clinical populations (hyperlipidemia, type 2 diabetes, obesity), with a median study duration of 84 days. · Dose: 500 mg twice daily (1000 mg/day) to 1200 mg/day2 beneficial2 neutral4 studies
- LowVitamin DAcross 9 studies, the effect of vitamin D on reducing body mass index (BMI) is predominantly neutral and small in magnitude. Only 1 of 9 studies reported a beneficial effect, and 2 studies found statistically significant inverse associations (one observational, one a small review). The most-studied dose range was up to 5,000 IU/day, and the median study duration was 84 days (12 weeks), suggesting longer-term use may be relevant. The evidence does not support a consistent benefit of vitamin D supplementation for BMI reduction. · Dose: up to 5,000 IU/day1 beneficial8 neutral9 studies
- LowflaxseedAcross 3 studies (two meta-analyses and one review), 2 reported neutral effects and 1 reported a small beneficial effect on BMI. The beneficial effect was observed with flaxseed supplementation ≥30 g/day for at least 12 weeks. Most evidence comes from clinical populations (type 2 diabetes, coronary artery disease). · Dose: ≥30 g/day1 beneficial2 neutral3 studies
- LowCinnamonAcross 3 studies of cinnamon for reduced body mass index, 1 reported a moderate beneficial effect (≤2 g/day in adults with type 2 diabetes), while 2 found neutral effects. The median study duration was 57 days, and the most-studied population was clinical adults with type 2 diabetes. The evidence base is too small to draw firm conclusions on effect size or dose range. · Dose: ≤2 g/day1 beneficial2 neutral3 studies
- Lowtart cherryAcross 3 studies, none reported beneficial effects of tart cherry on BMI; two found neutral effects (small effect size) and one found a harmful effect (moderate effect size, statistically significant). Effect sizes were mixed (small to moderate). The median study duration was 84 days, but no consistent dose or population emerged.2 neutral1 harmful3 studies