Best Supplements for Reduced Waist Circumference
Ranked by research evidence. Compare 81 supplements across 104 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Moderate evidence3 studies
Across 3 studies, all 3 reported beneficial small-sized effects on waist circumference in obese adults. Dosing was not consistently reported, but one study used 10^10 CFU/day. The evidence base is small, so conclusions are preliminary.
- Moderate evidence3 studies
Across 3 studies, all reported beneficial small-sized effects of African mango (Irvingia gabonensis) seed extract on reduced waist circumference. The most commonly studied dose was 150 mg twice daily, and effects were observed in clinical populations (e.g., adults with metabolic syndrome or overweight/obesity). The median study duration was 90 days based on one study that reported it.
Dose: 150 mg twice daily - Low evidence3 studies
Across 3 studies, all reported beneficial small-sized effects of chia seed supplementation on reduced waist circumference. The evidence includes one meta-analysis with 500 participants showing a significant small reduction (g = -0.289) and a systematic review confirming a mean reduction of -2.82 cm. Although no specific dose or duration was consistently reported, effects were noted in overweight populations. Evidence base is small and overwhelmingly positive, suggesting preliminary support for a small beneficial effect.
- ModerateLactobacillus gasseri BNR17Across 3 studies, all 3 reported beneficial small-sized effects on waist circumference in obese adults. Dosing was not consistently reported, but one study used 10^10 CFU/day. The evidence base is small, so conclusions are preliminary.3 beneficial3 studies
- ModerateAfrican MangoAcross 3 studies, all reported beneficial small-sized effects of African mango (Irvingia gabonensis) seed extract on reduced waist circumference. The most commonly studied dose was 150 mg twice daily, and effects were observed in clinical populations (e.g., adults with metabolic syndrome or overweight/obesity). The median study duration was 90 days based on one study that reported it. · Dose: 150 mg twice daily3 beneficial3 studies
- Lowchia seedAcross 3 studies, all reported beneficial small-sized effects of chia seed supplementation on reduced waist circumference. The evidence includes one meta-analysis with 500 participants showing a significant small reduction (g = -0.289) and a systematic review confirming a mean reduction of -2.82 cm. Although no specific dose or duration was consistently reported, effects were noted in overweight populations. Evidence base is small and overwhelmingly positive, suggesting preliminary support for a small beneficial effect.3 beneficial3 studies
- LowBerberineAcross 3 studies, 2 reported beneficial effects of berberine on reducing waist circumference, with effect sizes ranging from small to moderate, while 1 study found a neutral effect. The median study duration was 84 days (12 weeks), suggesting that effects are typically observed after sustained use. The most-studied population included adults with metabolic conditions such as type 2 diabetes and obesity, though dosing information was limited and not consistently reported.2 beneficial1 neutral3 studies
- LowYaconAcross 3 studies, 2 reported beneficial small-sized effects of yacon on waist circumference reduction, while 1 neutral meta-analysis found no significant effect. The beneficial studies used yacon syrup (0.14 g FOS/kg/day) or yacon flour (0.1 g FOS/kg body weight) in overweight or obese adults over 6–17 weeks. The median study duration was 81 days, suggesting effects typically observed at 8–12 weeks. · Dose: 0.1–0.14 g FOS/kg body weight per day (approximately 7–10 g FOS for a 70 kg adult)2 beneficial1 neutral3 studies
- Very lowFlaxAcross 3 studies, 1 reported a small beneficial effect of flaxseed oil on reducing waist circumference, while 2 found neutral effects. The single beneficial study, an RCT in 60 adults with metabolic syndrome, used 25 mL/day for 49 days and found a statistically significant decrease in waist circumference. The evidence base is very small and preliminary, with median study duration of 49 days. · Dose: 25 mL/day1 beneficial2 neutral3 studies