| Supplement | Amount | Why |
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Alpha-Lipoic Acid | 600 mg one to three times per day |  [3 stars] Multiple clinical trials have found alpha-lipoic acid can slightly decrease body weight and may reduce waist circumference in people with abdominal obesity. |
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Amylase Inhibitors | 1,200 to 2,400 mg per day of white kidney bean extract | [3 stars] Amylase inhibitors, like phaseolamin from white kidney beans, reduce digestion and absorption of dietary carbohydrates and may aid in weight loss. |
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Blue-Green Algae | 1 to 4.5 grams daily | [3 stars] Blue-green algae, or spirulina, helps promote reductions in weight, body fat, waist circumference, and triglyceride levels. |
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Chitosan | 1 to 3 grams per day | [3 stars] Chitosan is type of fiber that has been shown to have a small positive impact on weight loss. |
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Chromium | 500 to 1,000 micrograms per day | [3 stars] Supplementing with chromium has beneficial effects on glucose and lipid metabolism and can help support weight loss. |
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Coffee | 3 to 4 cups of coffee or 180 to 200 mg of green coffee extract per day | [3 stars] Coffee from roasted coffee beans and green coffee extract have both been shown to support weight loss. |
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Fiber | 5 to 7 grams daily | [3 stars] Several trials have shown that fiber supplementation from a variety of sources accelerated weight loss in people who were following a low-calorie diet. |
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Green Tea | An extract supplying 100–460 mg of EGCG per day | [3 stars] Green tea extract rich in polyphenols may support a weight-loss program by increasing energy expenditure and fat burning. |
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L-Carnitine | 250 to 2,000 mg per day | [3 stars] The amino acid L-carnitine is thought to be potentially helpful for weight loss because of its role in fat metabolism. |
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Multivitamin | Daily multivitamin-mineral; follow label instructions
| [3 stars] Extra vitamins and minerals help ensure people get the nutrition they needs, especially people on a weight-loss diet who are avoiding certain foods.
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PolyGlycopleX (PGX) | 5 grams three times daily with meals | [3 stars] PGX has been found in multiple randomized controlled trials to support weight loss and improve metabolic health. |
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Probiotics | Up to 9x109 (nine billion) colony forming units daily | [3 stars] A growing body of research shows probiotics can increase weight loss in those with overweight and obesity. |
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Soy | Refer to label instructions
| [3 stars] Soy appears to have several effects on the body that might help with weight loss. |
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Vitamin D | 2,000–7,000 IU per day | [3 stars] Vitamin D insufficiency and deficiency are common in people with overweight and obesity; restoring sufficient levels with vitamin D supplements is likely to improve the response to weight loss efforts. |
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Whey Protein | Around 28 grams one to three times per day | [3 stars] Whey protein may help people on weight-loss diets by suppressing appetite, increasing energy expenditure, and preserving muscle.
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5-HTP | Take under medical supervision: 600 to 900 mg daily for no more than 12 weeks
|  [2 stars] 5-HTP has been shown to reduce appetite and to promote weight loss. |
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7-Keto DHEA | 100 mg twice per day | [2 stars] 7-Keto DHEA was found in a single randomized controlled trial to promote weight loss in people with overweight and obesity. |
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Borage Oil | 5 grams (providing 890 mg of gamma-linolenic acid) per day
| [2 stars] Borage oil may help reduce the amount of weight regain after substantial weight loss. |
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Calcium | 800–1,200 mg daily | [2 stars] Calcium supplementation, especially in conjunction with vitamin D and in people with calcium-poor diets, may support healthy weight and body fat loss. |
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Casein Protein | 30 grams per day | [2 stars] Casein protein supplements may support weight loss in people on a low-calorie diet. |
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Chili Peppers | 6 to 10 mg of capsinoids or 135 mg of capsaicin per day | [2 stars] Compounds from chili pepper have been found to slightly increase energy expenditure, fat-burning, and weight loss.
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Coleus | 250 mg of standardized extract twice daily | [2 stars] Clinical trials suggest coleus may help regulate body weight and improve metabolic health.
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Conjugated Linoleic Acid | 1.7–8 grams daily | [2 stars] Although the evidence is conflicting, the majority of the evidence shows CLA can help people lose body fat, and may promote a small amount of weight loss. |
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DHEA | 25 to 50 mg daily; DHEA-sulfate levels should be monitored periodically during supplementation
| [2 stars] DHEA appears to improve body composition and metabolic health, particularly in elderly people. |
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Fish Oil | Around 2,000 mg of combined EPA and DHA per day | [2 stars] Fish oil and its fatty acids, EPA and DHA, may support health metabolism in people with overweight and obesity. |
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Fucoxanthin | Seaweed extract in an amount providing 2.4 to 3.0 mg of fucoxanthin per day | [2 stars] Fucoxanthin, an antioxidant found naturally in some types of seaweed, might prevent the growth of fat tissue and reduce abdominal fat.
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Garcinia cambogia | Refer to label instructions
| [2 stars] HCA may aid in weight loss by suppressing appetite and by reducing the conversion of carbohydrates into stored fat. |
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Glucomannan | Adults: 3 to 4 grams daily; adolescents: 2 to 3 grams daily | [2 stars] Supplementing with glucomannan may promote slight weight loss in overweight adults, but findings are mixed.
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L-Tryptophan | 1,000 mg three times daily before meals | [2 stars] Preliminary clinical trials suggest that serotonin precursors such as L-tryptophan might help control appetite and promote weight loss. |
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Pyruvate | 6 to 10 grams daily combined with an exercise program | [2 stars] Combining exercise with pyruvate may help support body weight and fat loss. |
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Yohimbe | Yohimbe extract providing 5 mg of yohimbine four times per day | [2 stars] Yohimbine, a nervous system stimulant found in yohimbe bark, may help weight loss by raising metabolic rate, reducing appetite, and increasing fat burning. |
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Bitter Orange | An amount providing not more than 70 mg of synephrine alone, or not more than 40 mg of synephrine in combination with up to 320 mg of caffeine |  [1 star] Bitter orange contains synephrine, which might promote weight loss.
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Guar Gum | 5 to 15 grams per day | [1 star] Guar gum, another type of fiber supplement, has not been effective in controlled studies for weight loss or weight maintenance. |
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Guaraná | Refer to label instructions
| [1 star] Guaraná contains caffeine and the closely related alkaloids theobromine and theophylline, nervous system stimulants that may curb appetite, increase energy expenditure, and increase weight loss. |
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Guggul | 500 mg of an extract standardized to contain 5% guggulsterones three times per day | [1 star] Limited evidence suggests guggul extract may improve metabolic health, lower cholesterol levels, and support weight loss. |
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Hemp Protein | 25 to 30 grams of hemp protein powder per day | [1 star] Increasing protein intake with hemp protein may help promote metabolic health and weight loss. |
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Hoodia | Unknown | [1 star] Some clinical trials suggest hoodia may be effective at curbing appetite. |
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Pea Protein | 15 grams per day | [1 star] Pea protein, like other proteins, may support weight loss by curbing appetite and improving metabolic health. |
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Relora | 250 mg three times daily | [1 star] Relora may reduce psychological and physiologic effects of stress and may help prevent weight gain in those who increase their eating in response to stress. |
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Rice Protein | Refer to label instructions
| [1 star] Rice protein may be a good choice for dieters who are vegan or sensitive to dairy and want to boost protein in their diet. |
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Sesamin | 50 to 200 mg per day | [1 star] Sesamin is substance present in sesame oil that manufacturers claim may enhance fat burning by increasing the activity of several liver enzymes that break down fatty acids,. |
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