7 Natural Supplements for Weight Loss Backed by Science
Before we explore natural supplements for weight loss, I would like to share a brief story with you. A few years ago, I had the opportunity to meet and interview the founder of a large supplement company.*
Prescription weight loss pills or natural weight loss supplements
During the interview, I steered the conversation towards him, sharing details about the best weight loss supplements as well as the best supplements for muscle building. After all, he was a guru on the subject and in the industry.
He quickly went on to list natural supplements for weight loss and gave reasons why those supplements are the best for melting fat. (This list is what I’m about to share with you right now).
However, what struck me as odd was that none of the supplements he had just mentioned was being sold by his brand, although he quickly threw in a metabolism-boosting product that was manufactured by his company.
I should also note that the company’s primary product is a fat burner. I am a trained journalist, so I asked him the following:
“Do people really need over-the-counter fat burners nowadays? According to my research, fat burners used to be effective in the past when they contained ephedrine as an active ingredient. However, in 2004, the FDA banned ephedrine as an ingredient in dietary supplements because there was ”little evidence of ephedra’s effectiveness, except for short-term weight loss. The increased risk of heart problems and stroke outweighs any benefits. So, if this is the case, why should people use fat burners today to lose weight?”
His answer is, “You have to understand that any fat burners are there to help you lose weight, but they have to be accompanied by a calorie-controlled diet and regular exercise.”
I pressed further. “Okay, so if I eat in a calorie deficit and exercise regularly, I WILL lose weight still, even if I don’t take thermogenic supplements?”
At this point, his demeanor changed.
He aggressively explained that his products in the thermogenic range are designed to boost metabolism and help suppress appetite. He also now threw in a lot of medical jargon to confuse me, I suppose.
Needless to say, the interview was cut short.
His marketing team, who had previously asked me to write an article on the brand and had also sent me a couple of their products to review, cut all contact with me, and my follow-up emails went unanswered.
That’s the brief story. But why did I share this?
See, this article is about the best natural supplements, and you’ve probably landed on this page looking for something that would help you lose weight.
You might be expecting to see prescription weight loss pills and fat burners on the list. The story I shared above details why those products are not mentioned and why you should probably avoid weight loss pills.
~This post may include affiliate links. You can read my full disclosure here
7 weight loss supplements
1. Fish oil
Fish oil contains omega-3 fatty acids, which not only have a plethora of health benefits but can also help shed inches off your waistline.
Because the body can’t produce Omega-3 fatty acids, you have to meet the nutritional requirement either by supplementing or eating foods that contain high amounts of omega-3. These foods include flaxseeds, fatty fish (such as cod, salmon, sardines, and mackerel), and nuts.
If your diet consists of lean meats, you may lack omega-3 fatty acids and might need to supplement with these highly recommended omega-3 soft gels.
Fish oil and weight loss
Fish oil aids weight loss in different ways:
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By keeping you full between meals
Taking fish oil supplements between meals can help regulate your appetite. You will feel full for longer periods and snack less in between meals.
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Fish oil can help you lose fat
The three types of omega-3 fatty acids (linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid) play an important role in the breakdown of fat by stimulating fat storage cells to metabolize fat.[1]
This was demonstrated by a Kyoto University research led by Kawada and his team, which investigated the effect of fish oil intake on energy metabolism. The team found that fish oil activates receptors in the digestive tract and fires the sympathetic nervous system. This process transforms fat-storage cells into fat-burning cells.
“People have said that food from Japan and the Mediterranean regions contributes to longevity, but why it was good was up for debate. Now we have better insight into why that is.”
2. Probiotics
Gut bacteria play a hand in how the body metabolizes nutrients from food. Therefore, digestive health is crucial not only to the health of one’s immune system but also to the rate at which weight loss is achieved. Supplementing with probiotics can help keep the gut healthy and promote weight loss.
A study [2] published in the British Journal of Nutrition by a team of researchers led by Université Laval Professor Angelo Tremblay showed that certain probiotics could help women lose weight and maintain it.
Researchers recruited 125 overweight men and women who underwent a 12-week weight-loss diet, followed by a 12-week period aimed at maintaining their weight loss.
During the study, half of the participants took 2 probiotic pills daily, while the others received dummy pills.
After 12 weeks, the group on the probiotic pill containing Lactobacillus rhamnosus, lost an average of 4.4 kg (9.7 pounds), while the placebo group lost an average of 2.6 kg (5.7 pounds).
3. Vitamin B12
The B complex is composed of eight vitamins essential for the metabolism of fats, carbohydrates, and protein, as well as maintaining body functions and assisting with the production of energy, which is necessary for leading an active lifestyle and eventually losing weight.
Vitamin B12 is a water-soluble vitamin that can be obtained naturally from foods such as fish, meat, and dairy products. A deficiency in vitamin B12 may result in depression, memory, jaundice, difficulties in maintaining balance, and lack of energy.
When one’s energy levels decrease, the desire to lead an active lifestyle also decreases. If you previously exercised, your motivation to do so will now wane, and to get it back, you will need to supplement your diet with Vitamin B12.
You can visit your nearest weight loss clinic for a vitamin B12 injection to speed up weight loss. You can also supplement your diet by taking Vitamin B12 in tablet form.
Another way B12 effectively works as a weight loss supplement is by aiding in the metabolism of fatty acids and protein. When this process of converting food into energy is disrupted, your body struggles to break down sugar, and it is this sugar that is then stored as fat.
4. Matcha green tea
If you have tried or looked at thermogenic fat burners, you will have noticed that one of the active ingredients in almost all of these products is green tea extract.
Green tea, on its own, contains a great amount of caffeine as well as an oxidant called catechin.
The combination of caffeine and antioxidants found in green tea significantly speeds up metabolism and helps break down fat deposits over a 24-hour period.
Matcha tea is superior to regular green tea because it contains about a hundred times more of the antioxidant catechin.
Since the weight loss effects from green tea work in a short space of time, you will need to drink the tea daily to see the benefits.
Although the taste of matcha may not be the greatest to some people, the weight loss and health benefits are simply worth a daily cup (or two) of this amazing green tea.
5. Apple cider vinegar
Another one of the best natural supplements for weight loss is raw, unfiltered Apple Cider Vinegar (ACV), which also packs plenty of health benefits!
A 12-week study in which participants were given apple cider vinegar in liquid or pill form twice daily at mealtimes found that apple cider vinegar (ACV) reduced blood sugar levels in healthy adults.
The vinegar, in this case, works as a weight loss aid by suppressing the build-up of excess sugar, which is converted and stored as fat.
Maintaining a normal blood sugar level is key for weight loss. The body uses only a certain amount of energy at a time, and the excess is then stored in the liver to be used later when needed. However, if the sugar levels are too high, then the excess sugar will be stored as fat.
You should never drink undiluted ACV because the acetic acid found in it can erode the tooth enamel. According to a study investigating the dosage of vinegar, the best time to drink apple cider vinegar is during mealtime, not before.
Mix two teaspoons of this organic apple cider vinegar in a glass of water and drink it before meals, preferably using a straw.
6. Thyroid support supplement
Many people often have an underactive thyroid. The thyroid gland is very important in terms of weight loss and boosting metabolic rate.
A thyroid supplement can be highly beneficial to people who have blood sugar issues or are insulin-resistant. A thyroid support supplement can help balance blood sugar levels and positively impact weight loss efforts.
7. Whey protein
A protein meal replacement supplement is very effective because it helps reduce sugar cravings and is essential in aiding weight loss. A meal replacement is a good, complex, staple everyday supplement that will be beneficial after a workout because protein assists with recovery and muscle repair.
You can either take the protein shake after exercise or use it as a meal replacement, almost like a snack in between breakfast, lunch, or dinner. Meal replacement shakes help to reduce cravings because of the amount of fiber they have.
While protein powders and meal replacement shakes are good to use, people tend to use too much of them. Having 3-4 protein shakes a day is excessive. The overuse of certain supplements is not a good thing, and that is where people go wrong as they think more is better, which is always never the case.
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IMPORTANT RESOURCES
*Names of company and person have been withheld.
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REFERENCES
[1] Kim, M. et al. Fish oil intake induces UCP1 upregulation in brown and white adipose tissue via the sympathetic nervous system. Sci. Rep. 5, 18013; doi: 10.1038/srep18013 (2015)
[2] Sanchez, M., Darimont, C., Drapeau, V., Emady-Azar, S., Lepage, M., Rezzonico, E., . . . Tremblay, A. (2014). Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. British Journal of Nutrition, 111(8), 1507-1519. doi:10.1017/S0007114513003875
Great list and most of these I take. I had a health scare a few years back all going back to bad eating habits. I got back on my better eating habits, started taking probiotics (my intestines were in such bad shape), got my B12 back to normal with supplements (for years it was really low), use Apple Cider Vinegar with Mother in so many meals and recently started making protein packed smoothy for lunch. I lost 40 pounds from just changing a few things in my life with no problems since then and my system feels so much better.
What a great list! Fish oil and Apple Cider Vinegar are part of my daily routine. They help keep my health in check.
I’ve only heard of two of these before – apple cider vinegar and Vitamin B. I am here to say that the vinegar DOES work. I lost faster when taking them (and dieting) than without them!
I have tried the first five supplements you suggest and really feel they would be beneficial on many levels.