Best Supplements for Reduced Body Weight
Ranked by research evidence. Compare 138 supplements across 200 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- High evidence5 studies
All 5 studies report beneficial effects of Cissus quadrangularis on reduced body weight, with 5 of 5 reaching statistical significance. Effect sizes range from small to large, with RCTs showing moderate-to-large reductions (e.g., -5.2% to -5.8% body weight at 300 mg/day over 16 weeks). The most common dose was 300 mg/day, and the median study duration was 84 days (12 weeks), suggesting effects typically observed at 8–12+ weeks. Available evidence is overwhelmingly positive — clinical literature in this area is subject to publication bias (null-result studies are less likely to be published or indexed).
Dose: 300 mg/day - Moderate evidence5 studies
Across 5 studies, 4 reported beneficial small-sized effects of spirulina supplementation on reducing body weight, with 1 neutral finding in children and adolescents. Evidence from meta-analyses in overweight and obese adults shows a statistically significant but small reduction (e.g., g = -0.30, 95% CI: -0.53 to -0.08; WMD: -1.78 kg). The most-studied population is adults, and doses ranged from 20 mg to 6 g, though no consistent dose range was identified.
- Moderate evidence4 studies
Across all 4 studies, L-carnitine supplementation showed beneficial effects on reduced body weight. The predominant effect size was moderate, with effect sizes ranging from small to large. Doses ranged from 150 to 4000 mg/day in the two studies that reported dose, and effects were typically observed over 6–8 weeks (median study duration 49 days across 2 studies). The evidence primarily involves clinical populations such as individuals with PCOS, overweight/obesity, or diabetes.
- HighCissus quadrangularisAll 5 studies report beneficial effects of Cissus quadrangularis on reduced body weight, with 5 of 5 reaching statistical significance. Effect sizes range from small to large, with RCTs showing moderate-to-large reductions (e.g., -5.2% to -5.8% body weight at 300 mg/day over 16 weeks). The most common dose was 300 mg/day, and the median study duration was 84 days (12 weeks), suggesting effects typically observed at 8–12+ weeks. Available evidence is overwhelmingly positive — clinical literature in this area is subject to publication bias (null-result studies are less likely to be published or indexed). · Dose: 300 mg/day5 beneficial5 studies
- ModerateSpirulinaAcross 5 studies, 4 reported beneficial small-sized effects of spirulina supplementation on reducing body weight, with 1 neutral finding in children and adolescents. Evidence from meta-analyses in overweight and obese adults shows a statistically significant but small reduction (e.g., g = -0.30, 95% CI: -0.53 to -0.08; WMD: -1.78 kg). The most-studied population is adults, and doses ranged from 20 mg to 6 g, though no consistent dose range was identified.4 beneficial1 neutral5 studies
- ModerateL-CarnitineAcross all 4 studies, L-carnitine supplementation showed beneficial effects on reduced body weight. The predominant effect size was moderate, with effect sizes ranging from small to large. Doses ranged from 150 to 4000 mg/day in the two studies that reported dose, and effects were typically observed over 6–8 weeks (median study duration 49 days across 2 studies). The evidence primarily involves clinical populations such as individuals with PCOS, overweight/obesity, or diabetes.4 beneficial4 studies
- ModerateBlack CuminAcross 5 studies, 3 reported beneficial small-to-moderate effects of black cumin on reduced body weight, with 2 showing neutral results. The largest meta-analyses (n=5026, n=2145) support significant reductions (weighted mean difference ~1.59 kg). Median study duration was 56 days (8 weeks). Most studied doses ranged from 200 to 4600 mg/day, but no clear optimal dose emerged. Effects were observed in clinical populations with metabolic diseases, type 2 diabetes, PCOS, and postmenopausal hypertension.3 beneficial2 neutral5 studies
- Moderategreen teaAcross 4 studies, 3 reported beneficial effects of green tea on reduced body weight, with effect sizes ranging from small to moderate. One meta-analysis found a small but significant weight reduction (−0.74 kg), while another showed a small added benefit when combined with exercise (SMD = −0.30). The strongest evidence comes from a large systematic review (n=4572) in adults with MASLD, reporting moderate beneficial effects. No consistent dose or form data were available, and study durations were not uniformly reported.3 beneficial1 neutral4 studies
- LowBerberineAcross 4 studies, 3 reported beneficial effects of berberine on body weight, with 1 neutral finding. The predominant effect size was moderate, though effect sizes ranged from small to moderate. Evidence comes primarily from clinical populations with metabolic conditions (MASLD, obesity, type 2 diabetes). Median study duration was 87 days (~12 weeks), suggesting effects typically observed at 8–12 weeks. The most commonly tested dose (where reported) was 1200 mg/day. · Dose: 1200 mg/day (reported in only 1 study; others did not specify dose)3 beneficial1 neutral4 studies
- ModerateAfrican MangoAcross 3 studies, all reported beneficial effects of African mango (Irvingia gabonensis) seed extract on reduced body weight, with effect sizes ranging from small to large. Evidence from meta-analyses of randomized controlled trials shows statistically significant reductions in body weight, body fat, and waist circumference, typically observed in overweight or obese adults. The median study duration was 84 days (12 weeks), suggesting effects are observable at 8–12 weeks of supplementation.3 beneficial3 studies
- ModerateYaconAcross all 3 studies on yacon and reduced body weight, all reported beneficial effects with 3 statistically significant findings. The predominant effect size was small in the two clinical trials, while a meta-analysis reported a large pooled effect. Effects were typically observed at 6-17 weeks (median 81 days). Most evidence comes from obese or overweight adults, with doses approximating 0.1-0.14 g fructooligosaccharides/kg/day. Available evidence is overwhelmingly positive — clinical literature in this area is subject to publication bias (null-result studies are less likely to be published or indexed). · Dose: 0.1-0.14 g fructooligosaccharides/kg/day3 beneficial3 studies
- Very lowflaxseedAcross 4 studies, 2 reported beneficial effects on body weight, while 2 found neutral results, yielding a mixed evidence base. The top-quality meta-analysis in 1136 participants with type 2 diabetes showed a large beneficial effect (SMD 0.81), but a lower-quality systematic review in coronary artery disease found no significant weight change. The median study duration was 56 days, and the most commonly suggested dosing for benefit was ≥30 g/day for at least 12 weeks. · Dose: ≥30 g/day2 beneficial2 neutral4 studies
- Very lowLactobacillus gasseri BNR17Across 3 studies, only 1 reported a statistically significant beneficial small effect on body weight, while 2 reported neutral findings (small effect size). The evidence suggests a small, inconsistent effect. The most-studied dose was 10^10 CFU/day, and the primary population studied was obese adults. Evidence base is small, and most studies did not reach statistical significance. · Dose: 10^10 CFU/day2 beneficial2 neutral4 studies
- Lowchia seedAcross 3 studies, 2 reported beneficial small effects of chia seed supplementation on reducing body weight, while 1 found no significant difference. The meta-analysis of 14 RCTs (n=835) showed small beneficial effects. Effects were typically observed at 8 weeks. The most studied dose was 30 g/day, but only one study specified this.2 beneficial1 neutral3 studies
- Very lowVitamin DAcross 3 studies, 1 reported a moderate beneficial effect on reduced body weight, while 2 found neutral small effects. The one beneficial finding was from a review of a combination treatment (Salacia + vitamin D), not vitamin D alone. The median study duration was 112 days (16 weeks) in the one study that reported duration. Evidence is limited and does not support a consistent independent effect of vitamin D on weight loss.1 beneficial2 neutral3 studies