Best Supplements for Reduced Body Weight
Ranked by research evidence. Compare 149 supplements across 226 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- High evidence7 studies
Across 7 studies on black cumin (Nigella sativa) supplementation and reduced body weight, 5 reported beneficial effects, with the predominant effect size being small. The most robust evidence comes from two meta-analyses (including 31 and 82 RCTs, respectively) showing significant weight reductions (e.g., -1.59 kg, 95% CI: -3.03 to -0.15). Effects were typically observed at doses ranging from 400 to 4600 mg/day over a median study duration of 56 days, primarily in clinical populations with metabolic or cardiovascular conditions.
Dose: 400–4600 mg/day - Moderate evidence5 studies
Across all 5 studies, every one reported beneficial effects of Cissus quadrangularis on reduced body weight, with 5 out of 5 reaching statistical significance. Effect sizes ranged from small to large, with the largest and highest-quality RCT showing a large effect (~5–6% body weight reduction over 112 days at 300 mg/day). The median study duration was 84 days, indicating effects are typically observed at 12 weeks or more. The most-studied population is overweight or obese adults.
Dose: 300 mg/day - Moderate evidence5 studies
Across 5 studies, 4 reported small beneficial effects of spirulina supplementation on reduced body weight, with statistically significant reductions observed in 4 studies. The most robust evidence comes from a systematic review and meta-analysis in overweight and obese adults (small effect, g = -0.30, 95% CI: -0.53 to -0.08), while one neutral finding was noted in a pediatric meta-analysis. Effect sizes were predominantly small, and doses ranged from 20 mg to 6 g per day, though many studies did not consistently report dose or form.
149 supplements
- HighBlack CuminAcross 7 studies on black cumin (Nigella sativa) supplementation and reduced body weight, 5 reported beneficial effects, with the predominant effect size being small. The most robust evidence comes from two meta-analyses (including 31 and 82 RCTs, respectively) showing significant weight reductions (e.g., -1.59 kg, 95% CI: -3.03 to -0.15). Effects were typically observed at doses ranging from 400 to 4600 mg/day over a median study duration of 56 days, primarily in clinical populations with metabolic or cardiovascular conditions. · Dose: 400–4600 mg/day5 beneficial2 neutral7 studies
- ModerateCissus quadrangularisAcross all 5 studies, every one reported beneficial effects of Cissus quadrangularis on reduced body weight, with 5 out of 5 reaching statistical significance. Effect sizes ranged from small to large, with the largest and highest-quality RCT showing a large effect (~5–6% body weight reduction over 112 days at 300 mg/day). The median study duration was 84 days, indicating effects are typically observed at 12 weeks or more. The most-studied population is overweight or obese adults. · Dose: 300 mg/day5 beneficial5 studies
- ModerateSpirulinaAcross 5 studies, 4 reported small beneficial effects of spirulina supplementation on reduced body weight, with statistically significant reductions observed in 4 studies. The most robust evidence comes from a systematic review and meta-analysis in overweight and obese adults (small effect, g = -0.30, 95% CI: -0.53 to -0.08), while one neutral finding was noted in a pediatric meta-analysis. Effect sizes were predominantly small, and doses ranged from 20 mg to 6 g per day, though many studies did not consistently report dose or form.4 beneficial1 neutral5 studies
- ModerateL-CarnitineAcross 4 studies, all reported beneficial effects of L-carnitine supplementation on reducing body weight, with effect sizes ranging from small to large and a predominant moderate effect. The most-studied dose was 3000 mg/day, and effects were typically observed in clinical populations such as women with PCOS or individuals with overweight/obesity. Median study duration was 49 days (7 weeks), suggesting effects may appear within 6-8 weeks of supplementation. · Dose: 150 to 4000 mg/day, with a common dose of 3000 mg/day4 beneficial4 studies
- ModerateTurmericAcross 4 meta-analyses and systematic reviews, all reported beneficial small-to-moderate effects of curcumin (from turmeric) on reducing body weight, with reductions ranging from approximately 0.12 to 1.65 kg. The evidence, though consistent, is based on a small number of studies and primarily involves clinical populations such as patients with type 2 diabetes or metabolic fatty liver disease. Doses above 1000 mg/day were suggested in subgroup analyses but not uniformly reported.4 beneficial4 studies
- ModerateBerberineAcross 4 studies, 3 reported beneficial effects of berberine on reduced body weight, with effect sizes ranging from small to moderate (predominantly moderate). Effects were typically observed at 8–12 weeks in clinical populations with metabolic conditions such as MASLD, type 2 diabetes, and obesity. The only reported dose was 1200 mg/day, but dosing information was limited.3 beneficial1 neutral4 studies
- Moderategreen teaAcross 4 studies, 3 reported beneficial effects of green tea on body weight reduction, with predominantly small effect sizes. The evidence includes a high-quality systematic review in adults with MASLD (moderate effect) and meta-analyses in overweight/obese individuals (small effect), while a meta-analysis in postmenopausal women found no significant effect. The most consistent effect was a small weight loss of approximately 0.74 kg.3 beneficial1 neutral4 studies
- ModerateAfrican MangoAcross 3 studies, all reported statistically significant beneficial effects of African mango (Irvingia gabonensis) supplementation on reduced body weight. Effect sizes were mixed, with small effects observed in two meta-analyses and a large effect in one analysis. The median study duration was 84 days (12 weeks), suggesting effects typically emerge at around 12 weeks, and most study populations included overweight or obese adults.3 beneficial3 studies
- ModerateYaconAcross 3 studies, all reported statistically significant beneficial effects on body weight reduction, with effect sizes ranging from small to large. The median study duration was 81 days (approximately 12 weeks). The most common dose was 0.1–0.14 g FOS/kg/day, studied in overweight and obese adults. · Dose: 0.1–0.14 g FOS/kg/day (equivalent to approximately 25 g yacon flour or yacon syrup providing that amount)3 beneficial3 studies
- LowflaxseedAcross 4 studies, 2 reported beneficial effects of flaxseed supplementation on reduced body weight, with 2 showing neutral results. The largest and highest-quality study—a meta-analysis of 1,136 participants with type 2 diabetes—found a large, statistically significant benefit (SMD: 0.81; p = 0.028). The predominant effect size is mixed (small to large), and effects were typically observed at 8 weeks (median study duration: 56 days). Most evidence comes from clinical populations, particularly people with type 2 diabetes or coronary artery disease. · Dose: ≥ 30 g/day for at least 12 weeks2 beneficial2 neutral4 studies
- LowLactobacillus gasseri BNR17Across 3 studies (1 beneficial, 2 neutral), the evidence for Lactobacillus gasseri BNR17 reducing body weight is mixed, with a predominant small effect size. The only statistically significant finding came from a meta-analysis that included multiple Lactobacillus species, while two direct RCTs of BNR17 found no significant weight change. The most commonly studied dose was 10^10 CFU/day in one trial, and all studies involved obese adults.2 beneficial2 neutral4 studies
- Lowchia seedAcross 4 studies, 2 reported beneficial small-sized effects on reduced body weight, while 2 reported neutral findings. The most studied dose was 30-50 g/day of whole chia seeds, predominantly in overweight or clinical populations. Effects were typically observed at 56-84 days, though the evidence base is small and mixed. · Dose: 30-50 g/day2 beneficial2 neutral4 studies
- LowResveratrolAcross 3 studies, 2 reported beneficial effects of resveratrol on reducing body weight, with effects ranging from small to moderate. The strongest evidence comes from a large systematic review in adults with MASLD (sample size 4572) showing a moderate beneficial effect, while a meta-analysis in individuals with type 2 diabetes found a statistically significant but small decrease in body weight (WMD: -0.44 kg). However, a meta-analysis in people with overweight and obesity found a neutral effect that did not reach statistical significance. Study durations and doses were not consistently reported across the included reviews.2 beneficial1 neutral3 studies
- LowCinnamonAcross 3 studies, 2 reported neutral small effects and 1 reported a beneficial small effect, indicating a predominantly neutral direction with small effect size. No studies reached statistical significance. Studies were conducted in clinical populations (type 2 diabetes, PCOS) with a median duration of 84 days (12 weeks).1 beneficial2 neutral3 studies
- LowOat BranAcross 3 randomized controlled trials, 1 reported a small beneficial effect of oat bran on body weight reduction, while 2 found no significant difference. The most-studied dose was 40 g/day, and the only significant benefit was observed in a 90-day trial involving adults with elevated LDL cholesterol. The median study duration was 42 days, but effects were not consistently observed. · Dose: 40 g/day1 beneficial2 neutral3 studies
- LowRed GrapeAcross 3 studies, only 1 (a meta-analysis) reported a small beneficial effect on body weight, while 2 found no significant effect (neutral). The predominant effect size is small across all studies. Median study duration was 56 days (8 weeks), based on one study. The available evidence primarily involves grape seed extract, but dose reporting was limited (only one study used 100 mg/day in adolescents with metabolic syndrome).1 beneficial2 neutral3 studies
- LowVitamin DAcross 3 studies, 2 found neutral effects (small effect size) and 1 found a moderate beneficial effect on body weight when vitamin D was used in combination with Salacia reticulata. The beneficial finding comes from a low-quality review (evidence score 1), whereas higher-quality studies—a systematic review of 15 RCTs (n=962) and a randomized controlled trial (n=163)—reported no significant changes in weight or BMI. Median study duration across the single study that reported it was 112 days (~16 weeks). The most-reported dose was up to 5,000 IU/day (from one study). The evidence base is small and predominantly neutral.1 beneficial2 neutral3 studies