Best Supplements for Reduced Waist Circumference
Ranked by research evidence. Compare 90 supplements across 121 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Moderate evidence3 studies
Across 3 meta-analyses, all reported beneficial small-sized effects of resveratrol supplementation on reducing waist circumference, with reductions ranging from -0.80 cm to -1.93 cm. The evidence primarily comes from populations with overweight/obesity or type 2 diabetes. No consistent dose range or form was reported across studies.
- Moderate evidence3 studies
Across 3 studies (including one meta-analysis and one systematic review), African mango (Irvingia gabonensis) supplementation showed small beneficial reductions in waist circumference. All three studies reported statistically significant effects. The most studied dose was 150 mg twice daily, and effects were observed in overweight/obese individuals and those with metabolic syndrome over a median duration of 90 days.
- Moderate evidence3 studies
Across all 3 available studies, chia seed supplementation consistently showed small beneficial effects on reduced waist circumference, with all studies reporting statistically significant findings. The evidence includes one meta-analysis (n=500, effect size g=-0.289) and two systematic reviews, with effects observed primarily in overweight populations. The most-studied population was overweight adults, though dose and duration were not consistently reported across studies.
- ModerateResveratrolAcross 3 meta-analyses, all reported beneficial small-sized effects of resveratrol supplementation on reducing waist circumference, with reductions ranging from -0.80 cm to -1.93 cm. The evidence primarily comes from populations with overweight/obesity or type 2 diabetes. No consistent dose range or form was reported across studies.3 beneficial3 studies
- ModerateAfrican MangoAcross 3 studies (including one meta-analysis and one systematic review), African mango (Irvingia gabonensis) supplementation showed small beneficial reductions in waist circumference. All three studies reported statistically significant effects. The most studied dose was 150 mg twice daily, and effects were observed in overweight/obese individuals and those with metabolic syndrome over a median duration of 90 days.3 beneficial3 studies
- Moderatechia seedAcross all 3 available studies, chia seed supplementation consistently showed small beneficial effects on reduced waist circumference, with all studies reporting statistically significant findings. The evidence includes one meta-analysis (n=500, effect size g=-0.289) and two systematic reviews, with effects observed primarily in overweight populations. The most-studied population was overweight adults, though dose and duration were not consistently reported across studies.3 beneficial3 studies
- ModerateLactobacillus gasseri BNR17Across 3 studies, all reported small beneficial effects of Lactobacillus gasseri BNR17 on reducing waist circumference in obese adults. The effect is consistently small but statistically significant. Only one study specified a dose (10^10 CFU/day), so no clear dose range emerged.3 beneficial3 studies
- ModerateBlack CuminAcross 3 studies (2 beneficial, 1 neutral), Black Cumin supplementation shows moderate evidence for reducing waist circumference, with effect sizes ranging from small to moderate. The most comprehensive evidence comes from a meta-analysis of 82 RCTs (200–4600 mg/day) reporting moderate beneficial effects. Median study duration was 56 days (8 weeks), and effects were observed in general and clinical populations (coronary artery disease), but not in adolescents with PCOS.2 beneficial1 neutral3 studies
- LowBerberineAcross 3 studies, 2 reported beneficial effects of berberine on reduced waist circumference, with effect sizes ranging from small to moderate. The median study duration was 84 days, and the most studied dose was 1200 mg/day, primarily in clinical populations such as patients with type 2 diabetes or adults with obesity. Effects were typically observed at around 12 weeks. · Dose: 1200 mg/day2 beneficial1 neutral3 studies
- LowYaconAcross 3 studies, 2 reported small beneficial effects of yacon on waist circumference, while 1 meta-analysis found no significant effect. The beneficial studies used yacon syrup or flour providing 0.1–0.14 g fructooligosaccharides (FOS) per kg body weight daily, with effects typically observed at 8–12 weeks (median 81 days). The evidence is limited to overweight and obese adults, particularly premenopausal women. · Dose: 0.1–0.14 g FOS/kg body weight per day2 beneficial1 neutral3 studies
- LowFlaxAcross 3 studies, 1 reported a small beneficial effect of flaxseed oil on waist circumference, while 2 found neutral results. The sole beneficial finding came from a 49-day RCT in 60 adults with metabolic syndrome using 25 mL/day of flaxseed oil, but the meta-analysis and review did not support a significant effect. The evidence base is too small to draw firm conclusions, and effects are predominantly small or absent. · Dose: 25 mL/day (from the single beneficial RCT); no convergence from other studies1 beneficial2 neutral3 studies