Not all weight loss supplements are created equal. Most products on the market rely on hype over evidence. Here is what to look for — and what to avoid — based on clinical research.
- Glucomannan (konjac fiber): A soluble fiber shown in multiple randomized controlled trials to promote modest weight loss (1–2 kg over 4–8 weeks) when taken before meals at 1–3 g/day. Works by expanding in the stomach, reducing appetite.
- Green tea extract (EGCG): Catechins at 250–500 mg/day combined with 30–50 mg caffeine have demonstrated a small but significant effect on fat oxidation in a 2009 Cochrane meta-analysis.
- Conjugated linoleic acid (CLA): At 3.2 g/day, CLA has shown modest fat mass reduction (~0.05 kg/week) in a 2007 American Journal of Clinical Nutrition meta-analysis.
- Caffeine: 100–400 mg/day increases metabolic rate by 3–11% and enhances fat oxidation during exercise. Present in most effective formulas.
- Chromium picolinate: At 200–1,000 mcg/day, may reduce cravings and improve insulin sensitivity. Evidence is moderate (2013 Obesity Reviews meta-analysis).
- Proprietary blends that hide individual dosages
- Mega-dose stimulant stacks (>400 mg caffeine per serving) — increases cardiac risk without proportional benefit
- Claims of "10+ pounds in one week" — physiologically impossible through supplementation alone
- Any product containing DMAA, BMPEA, or other banned stimulants
- "Fat blockers" with no clinical support (e.g., low-dose chitosan)
Take appetite suppressants (glucomannan, 5-HTP) 30–60 minutes before meals with 8 oz of water. Thermogenics (caffeine, green tea extract) are best taken in the morning to avoid sleep disruption. Cycle stimulant-based products 8 weeks on / 2 weeks off to prevent tolerance.