For people dealing with obesity, several supplements and natural products have been investigated for their potential to assist with weight loss. Here's a summary of some common supplements and their associated findings:

1. Green Tea Extract: Contains compounds like catechins and caffeine which have been shown to have modest effects on weight loss. The exact effect varies, but meta-analyses suggest a small yet statistically significant decrease in body mass index (BMI) with regular consumption¹².

2. Betaine: A systematic review highlighted that betaine supplementation might help reduce body fat percentage and total body fat mass without significantly affecting overall body weight or BMI³.

3. Chromium Picolinate: This mineral supplement has been shown to reduce hunger levels and food intake, contributing to an average weight loss of about 1.1 kg more than a placebo⁴. However, it carries risks like nephrotoxicity and potential hypoglycemia.

4. Beta-Glucans: These are soluble fibers found in certain grains and can help increase satiety and reduce food intake. Despite their benefits, many trials reported non-significant weight loss, and increased flatulence is a common side effect⁵.

5. Caffeine: Known for its thermogenic effects, caffeine is often used in weight management supplements. It helps increase metabolism and fat oxidation but should be consumed cautiously to avoid adverse effects like increased heart rate and gastrointestinal issues⁶.

6. Glucomannan: This water-soluble dietary fiber from the root of the konjac plant has been shown to promote weight loss by increasing feelings of fullness and reducing calorie intake⁷.

7. Capsaicinoids and Capsinoids: Found in chili peppers, these compounds can help with thermogenesis and fat oxidation, potentially supporting weight loss efforts. They are generally safe but can cause gastrointestinal discomfort in some individuals⁶.

Before starting any supplement regimen, it is crucial to consult with a healthcare provider to ensure safety and appropriateness based on individual health conditions and existing medications. Additionally, supplements should complement a balanced diet and regular exercise rather than replace them.

Footnotes

1. Dietary Supplements for Weight Management: A Narrative Review of Safety and Metabolic Health Benefits - Eunice Mah ↩

2. Obesity Supplements - StatPearls - Amy J. Sheer ↩

3. Effect of Betaine on Reducing Body Fat—A Systematic Review and Meta-Analysis of Randomized Controlled Trials - Xiang Gao ↩

4. Weight Loss Supplements - Irene Dini ↩

5. Obesity Supplements - StatPearls - Amy J. Sheer ↩

6. A Systematic Review of Dietary Supplements and Alternative Therapies for Weight Loss - John A. Batsis ↩ ↩²

7. Dietary Supplements for Weight Management: A Narrative Review of Safety and Metabolic Health Benefits - Eunice Mah ↩