Goals ›

Weight management

Metabolism, appetite and body composition.

Strongest evidence: Fiber, Essential Amino Acids and Whey Protein.

Supplements for weight management

Each supplement gets the grade of its strongest weight management benefit. Open one to see each benefit.

StrongModerateWeakNo trials
SupplementMain effects in studiesEvidenceBenefits studied
FiberWeight loss -7.3%, Waist/fat loss -2.8 cmStrong5 of 8
Essential Amino AcidsAmino retention +15%, Lean mass +2.5kgStrong4 of 8
Whey ProteinMore lean, less fat, +1.5 kg leanStrong5 of 8
ProbioticsBody weight/waist ↓, Fat oxidation ↑Strong2 of 8
PotassiumAlkali↑ citrate/pH, K↓ calciuriaStrong2 of 8
ZincZinc↓ ALT/GGT, waist, Phytate↓ zinc absorptionStrong2 of 8
Omega-3 fatty acidsWaist/fat ↓, Visceral fat -53%Strong1 of 8
Sodium BicarbonateMetabolic clearance: 68%↓, Buffering: HCO3-/pH↑Strong1 of 8
GlutamineReduced proteolysis, better nitrogen balance, +1.5 to +15 g NStrong2 of 8
Vitamin B6Homocysteine↓, B6↑, Folate/methylation↑, homocysteine↓Strong2 of 8
Showing 10 of 224 supplements.

What weight management covers

8 benefits that studies measure, and the supplements with the strongest evidence for each.

Weight management

Reaching or holding a body weight, over months rather than days. It is measured by body weight, body mass index and waist circumference, and it is a slower and broader thing than fat burn.

109 supplements, 17 strong
  1. FiberStrong, 241
  2. ProbioticsStrong, 105
  3. Omega-3 fatty acidsStrong, 75
  4. Fish oilStrong, 61
  5. PrebioticsStrong, 58

Metabolism

How fast the body burns energy and what fuel it uses. It is measured as resting metabolic rate in calories per day and as the respiratory exchange ratio.

156 supplements, 44 strong
  1. FiberStrong, 215
  2. ZincStrong, 74
  3. Sodium BicarbonateStrong, 73
  4. Essential Amino AcidsStrong, 67
  5. PotassiumStrong, 66

Fat burn

The body using fat rather than carbohydrate for fuel. It is measured in a laboratory as the respiratory exchange ratio or as fat oxidation in grams per minute, and it is not the same thing as losing fat.

19 supplements, 4 strong
  1. PhosphatidylcholineStrong, 27
  2. ChromiumStrong, 17
  3. Conjugated Linoleic AcidStrong, 17
  4. CholineStrong, 16
  5. CarnitineModerate, 8

Appetite suppression

Reducing the wish to eat. Trials measure it as rated hunger, as the amount eaten at a test meal that follows, or as total energy intake across a day.

34 supplements, 2 strong
  1. FiberStrong, 133
  2. Essential Amino AcidsStrong, 17
  3. Whey ProteinModerate, 12
  4. Beta-GlucansModerate, 10
  5. TryptophanModerate, 9

Appetite regulation

How steady hunger is across a day, rather than how strong it is at one moment. Trials track hunger and fullness ratings at intervals and compare how much is eaten at the next meal.

21 supplements, 3 strong
  1. AlfalfaStrong, 20
  2. PrebioticsStrong, 14
  3. ZincStrong, 12
  4. TryptophanModerate, 10
  5. HopsModerate, 3

Satiety

Feeling full, and staying full. It is measured by fullness ratings over the hours after a meal, by how much is eaten at the next one, and by the gut hormones that signal fullness.

12 supplements, 2 strong
  1. FiberStrong, 124
  2. Whey ProteinStrong, 17
  3. InulinModerate, 11
  4. CaseinModerate, 8
  5. Beef ProteinModerate, 7

Body composition

What the body is made of, rather than what it weighs: fat mass, lean mass and bone. It is measured by DXA scan, bioelectrical impedance or skinfolds, and two people at the same weight can differ completely here.

19 supplements, 9 strong
  1. Essential Amino AcidsStrong, 125
  2. Whey ProteinStrong, 85
  3. Branched-Chain Amino AcidsStrong, 63
  4. GlutamineStrong, 44
  5. LeucineStrong, 43

Blood sugar

How much glucose is in the blood and how well the body clears it. The usual measures are fasting glucose, HbA1c for the last two to three months, and insulin resistance calculated as HOMA-IR.

75 supplements, 13 strong
  1. FiberStrong, 203
  2. InositolStrong, 42
  3. MagnesiumStrong, 38
  4. ChromiumStrong, 35
  5. PotassiumStrong, 34