Weight Management
Support metabolism and a healthy weight.
Lasting weight change comes from diet, movement, sleep, and habits — supplement effects are small on their own. These can support the effort alongside a reduced-calorie approach.
What to look for
Fiber and metabolic support alongside a healthy lifestyle.
What the research supports
Recommended supplements
- FiberGel-forming fibers like psyllium promote fullness and slow digestion. A 2023 meta-analysis found psyllium supported modest weight loss.
- Green tea extractCatechins plus caffeine can slightly raise energy expenditure and fat oxidation. The effect on weight is modest and clearest when combined with caffeine.
- ProteinHigher protein intake supports fullness and helps preserve muscle while losing fat, which matters for keeping weight off.
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Things to keep in mind
Be skeptical of any supplement promising dramatic weight loss. Concentrated green tea extract has rarely been linked to liver issues at high doses — stick to sensible amounts and check with your provider if you have liver concerns.
Educational information only. These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any supplement.
References
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Phung OJ, Baker WL, Matthews LJ, et al. Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis. Am J Clin Nutr. 2010;91(1):73-81. View study →Note: The effect is modest — small reductions in weight and BMI, most evident when combined with caffeine.
- Gibb RD, Sloan KJ, McRorie JW Jr. Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis. J Am Assoc Nurse Pract. 2023;35(8):468-476. View study →
- Sood N, Baker WL, Coleman CI. Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis. Am J Clin Nutr. 2008;88(4):1167-1175. View study →Note: Effects on weight are modest and not seen in every trial; fiber like this works best alongside a reduced-calorie diet.