We know it's hard to keep count of the many weight loss supplements out there all claiming to help you lose weight, shed excess pounds, and burn fat.
From diet pills to meal replacement shakes and even prescription drugs, the choice is endless. And whether it's shedding the baby weight or fitting back into your favorite pair of pants, there is the shiny new supplement for weight loss waiting in the wings to get you where you want to be.
But in this industry, people spit out all kinds of claims, promises, and jargon. So many in fact, that you can easily find yourself sucked into the persuasive pitches of the latest weight loss products with little real knowledge about how (and if) they work.
But don't worry: we're here to cut through all the noise and get to the hard science.
Because who can argue with scientifically proven results?
Here, we're going to take a comprehensive look at what weight supplements are, how they work, the science behind them, and which weight loss supplement could be right for you and your weight loss journey.
Just think: if you find the right approach for you, it could mean being on the right trajectory for the rest of your life.
What are Weight Loss Supplements?
Simply put, weight loss supplements are products that are marketed and consumed with the intention of aiding weight loss. You usually take them orally and they often feature ingredients like caffeine, fiber, and vitamins.
Most supplements come in the form of liquids, pills or powders and are to be used in conjunction with a well rounded diet and exercise routine. Yes, they aren't taken to replace a healthy diet, but are taken in conjunction with it.
Their general claims are that they can suppress appetite, boost energy, increase metabolism, decrease fat absorption and as a result, reduce food intake leading to weight loss.
They aren't medications and should never be treated as such. They are weight loss dietary supplements that should be used in conjunction with a healthy lifestyle such as a well rounded exercise program and a balanced diet.
The effectiveness of weight loss supplements can vary significantly. While some may work, others may have potentially harmful side effects including artificial ingredients that can damage our bodies.
Are Dietary Supplements Regulated?
Dietary supplements in the United States are regulated by the U.S. Food and Drug Administration (FDA).
The Food and Drug Administration regulates both finished dietary supplement products and dietary ingredients. They have a different set of regulations that apply to everyday foods rather than traditional medical drugs.
The regulation of dietary supplements is primarily governed by the Dietary Supplement Health and Education Act (DSHEA) of 1994, which amended the Federal Food, Drug, and Cosmetic Act.
The supplement manufacturers and distributors of dietary supplements are responsible for the safety of their weight loss products, by adhering to the DSHEA and need to do so before they are marketed.
Great news of course, but the FDA doesn't need to approve the safety and efficiency of dietary supplements before they’re sold to the public in the way that prescription drugs are - which is where it can get a little dangerous.
The outcome? Some dietary supplements can find themselves on the shelves without proper testing and the side effects can be unknown due to a lack of care, attention and testing from supplement manufacturers.
If a dietary supplement is mislabeled or is discovered to be unsafe, the FDA can take action. And in addition to this, there are certain labeling requirements that have to be complied with and adhered to so there are some guarantees.
Making unsubstantiated claims about health benefits by companies selling weight loss products is very much frowned upon—but that doesn’t mean it can’t happen.
It’s worth noting that in some countries, there may be loopholes and varying regulations or a total lack of regulation when it comes to weight loss supplements. That means products can slip under the radar and be available for worldwide purchase online.
And with the limitless accessibility of the internet and ordering online, it’s important to know exactly what you are ordering and what it will do to you.
Top tip: Check credible websites, such as those run by the U.S Office of Dietary Supplements and the National Center for Complementary and Integrative Health.
So, can we trust everything supplements for weight loss say on the label?
Let's find out.
What Are The Different Types of Weight Loss Supplements?
Let's take a quick look at the different kinds of weight loss dietary supplements out there, so you can understand how they work for weight loss.
Just like the name suggests, an appetite suppressant is a type of supplementation for weight loss that reduces hunger and curbs cravings. Appetite suppressants make you feel fuller quicker—on less food.
You can find these types of supplements as over-the-counter drugs in pharmacies or can also be prescribed by a doctor.
Fat blockers can be defined as medications or substances that are specifically formulated to inhibit the absorption of dietary fats by the body—we'll delve into the specific science of how they work a bit later.
Thermogenic Supplements (Fat Burners)
Thermogenic supplements or fat burners are dietary supplements that aim to increase thermogenesis in the body.
What is thermogenesis, exactly? Well, it refers to the production of heat in the body and has a role in regulating the body’s metabolism.
This type of weight loss supplement generally includes chromium picolinate, essential fatty acids, hydroxycitric and pyruvate.
A slightly misleading name as these dietary supplements don’t trap and hold onto fat, fat trappers are substances or supplements designed to reduce the absorption of dietary fats by the body. You might also have heard them referred to as ‘fat binders.’
These weight loss dietary supplements usually contain chitosan, which is a derivative of powdered shellfish such as crabs and shrimps. It’s said to bind to the fat you eat, keeping it from being digested.
Some weight loss studies show that people who take chitosan on calorie-restricted diets lose slightly more weight than those not taking it.
What are Prescription vs. Non-Prescription Weight Loss Supplements?
Let's take a look at the difference between prescription drugs and non-prescription drugs for weight loss.
First, we'll look at prescription dietary supplements and prescription weight loss medication because there is a key difference here to discuss.
Prescription Weight Loss Drugs
Prescription weight loss supplements medications and weight loss supplements differ primarily in their regulation and the strength of their active ingredients.
Let's start with weight loss medications.
Prescription medications are regulated by the US Food and Drug Administration (FDA) and require approval before use.
Prescription weight loss drugs are subject to premarket regulation so they need to go through a comprehensive assessment of their safety profile and be monitored and tested for their efficiency before they are market ready.
This process involves rigorous clinical trials and a thorough review of scientific evidence.
They’re prescribed by healthcare providers to individuals who have serious health problems related to their weight. They’re assigned to people who have not been able to remedy their weight through exercise and diet alone. And as a result, medical professionals prescribe regulated weight loss supplements.
It's typical that these kinds of medications require a prescription because they're intended for individuals with a weight-related health condition and body mass index (BMI) of 27 or higher.
Prescription weight loss medications include drugs like phentermine, an appetite suppressor.
Some common prescription weight loss medications include naltrexone-bupropion (Contrave), liraglutide (Saxenda) and orlistat (Alli, Xenical).
Prescription weight loss medications are strictly tested and approved by regulatory authorities for all aspects of their use, including safety and efficiency. They contain more powerful and active ingredients than dietary supplements.
Some examples of prescription weight loss or anti-obesity medications include:
- Orlistat (Xenical, Alli)
- Naltrexone-bupropion (Contrave)
- Phentermine-topiramate (Qsymia)
- Liraglutide (Saxenda)
- Semaglutide (Wegovy)
Read: Wegovy: everything you need to know about the weight-loss drug for more insider info from ‘Phen HQ’.
Prescription Weight Loss Supplements
On the other hand, prescribed dietary supplements may also require a prescription, but they often contain herbal and natural ingredients and don't have such stringent regulation.
Dietary supplements, including weight loss supplements, are regulated differently by the FDA.
According to the FDA, prescription dietary supplements are defined as products intended to supplement the diet that contains one or more dietary ingredients, like herbs, minerals or vitamins for example.
Unlike prescription medications, dietary supplements aren’t intended to diagnose, treat, or prevent any specific disease or condition.
Prescription weight loss supplements have undergone testing to assess their safety and effectiveness.
Clinical trials are conducted to evaluate the efficacy of these supplements in promoting weight loss and to determine any potential side effects.
Mayo Clinic explains that prescription weight loss drugs are studied to understand their pros and cons, as well as their impact on treating obesity.
Similarly, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) provides information on the benefits, concerns, and potential efficacy of using prescription medications for weight loss.
Non-Prescription Weight Loss Supplements
These types of weight loss aids are also known as over-the-counter (OTC) dietary supplements. They’re marketed for weight loss and can come in the form of teas, pills and powders.
These supplements are products intended to supplement the diet and contain ingredients that contain one or more food-based ingredients, like herbs, minerals or vitamins, for example.
People who buy these can do so in pharmacies, stores and also on online platforms.
It's important to note that non-prescription weight loss supplements aren't FDA approved and products with natural ingredients are preferable—like the natural weight regulating formula of PhenQ PM.
Common Weight Loss Supplement Ingredients
So, what are the common ingredients found in weight loss supplements? And what do they do?
Let’s start off with the natural compounds or extracts derived from plants or animals.
Natural Weight Loss Supplement Ingredients
A weight loss product regular and something most of us have every day already, It’s included in most supplements due to its tendency to increase metabolism, which in turn, promotes fat burning.
Caffeine gets to work in the body by stimulating the central nervous system (this is why if you have too much, you might feel shaky). It also heightens thermogenesis and fat oxidation.
It’s claimed caffeine helps to suppress appetite and increase feelings of fullness, but there isn’t solid science to back these claims.
Green tea extract
Green tea extract contains compounds called catechins. These may assist with boosting metabolism and fat oxidation.
You might not be familiar with this one, but this tropical fruit contains something called hydroxycitric acid (HCA).
HCA is often found in weight loss supplements due to its alleged ability to inhibit an enzyme that helps suppress your appetite and potentially fat store too.
This soluble dietary fiber comes from the konjac plant. It absorbs water in the stomach and forms a gel-like substance which creates feelings of fullness, which in turn, can lead to a reduction in calorie intake and weight loss.
Conjugated Linoleic Acid (CLA)
This fatty acid is actually found in meat and dairy. It may help increase lean body mass and potentially reduce body fat but the results are varied.
Chromium picolinate is a trace mineral that can potentially help reduce food cravings and help regulate blood sugar levels.
Artificial Weight Loss Supplement Ingredients
Artificial dietary supplements typically refer to commercially produced products that claim to aid in weight loss but may contain synthetic or artificial ingredients.
Some artificial weight loss supplements have been associated with adverse effects and have even been banned by regulatory authorities.
For example, ephedra, a herbal ingredient once used in weight loss supplements, became banned by the FDA as a result of the serious health implications of its use.
Other weight loss supplements also contain hidden ingredients that can be damaging to your health.
Let's take a look at the synthetic and artificial weight loss supplement ingredients you may find in dietary supplements and what they do.
Acting as a substitute for sugar they provide sweetness without sugar. They provide the satisfaction of a sweet flavor without the calories of sugar. Examples of these are saccharin, sucralose, and aspartame.
While some studies suggest that artificial sweeteners may complement weight loss by reducing calorie intake, other research suggests by regularly consuming them, you may experience changes in gut bacteria. Artificial sweeteners can also cause metabolic disruption and increased cravings—the exact opposite of what an ingredient of a dietary supplement should do.
Interestingly, in May 2023, the World Health Organization (WHO) stated that non-sugar sweeteners shouldn't be used for weight loss.
Chemical Appetite Suppressants
The chemicals found in dietary supplements are supposed to help to bat off food cravings and reduce appetite.
Shockingly, some of these appetite suppressants can actually contain substances like amphetamines. While these substances can be prescribed in a medical setting (Adderall, for instance), they’re not safe to be used as ingredients in weight loss supplements. So, steer clear of them at all costs.
Artificial Coloring and Flavoring
Some weight loss products may contain artificial coloring or flavoring agents to enhance the appearance or taste of the product. Typically, laboratory-synthesized such additives can cause allergic reactions like diarrhea, skin rashes, asthma and more.
Did you know? There are also links between artificial food dyes and hyperactivity in children.
Are Natural Weight Loss Ingredients best?
Natural ingredients are often considered preferable in weight loss supplements for several reasons.
Natural ingredients are generally thought to be safer compared to synthetic or artificial additives. Natural ingredients are derived from plants, herbs, or other organic sources, and they have been consumed by humans for centuries.
There aren't any specific known adverse effects, and are a good choice for those with sensitive stomachs.
Natural ingredients in dietary supplements can provide additional nutritional benefits.
For example, herbal extracts often contain antioxidants, minerals and vitamins that can help promote overall health. In turn, they can help support targeting weight loss.
Minimal Side Effects
Natural ingredients in weight loss supplements are less likely to cause severe side effects and are generally kinder to the digestive tract and stomach than artificial ingredients
While it's important to note that individual responses may vary, there is a lower risk of adverse effects.
Natural ingredients in dietary supplements often work in harmony with the body's natural processes. There are many natural compounds that have been shown to support weight management and affect appetite, metabolism, and beyond.
Natural ingredients can also help to complement a holistic approach to weight loss.
How Do Weight Loss Supplements Work?
The science behind how these dietary supplements work is pretty interesting.
As we know, dietary supplements work with our bodies as appetite suppressants, fat blockers, thermogenic supplements and fat trappers to help promote weight loss, but they have different working mechanisms to get us there.
The Science Behind Weight Loss Supplements: Extra Info
They get to work by targeting the brain's appetite control center, which in turn, assists in driving down feelings of hunger and promoting fullness. Of course, when we feel fuller, we take in fewer calories as a result and that leads to weight loss.
One mechanism at work here is the modulation of neurotransmitters in the brain that control appetite. Certain appetite suppressants act on these neurotransmitters in ways that increase feelings of fullness and reduce feelings of hunger.
An example of this is phentermine, which works as a stimulant by impacting the release and reuptake of neurotransmitters such as norepinephrine. The result? Appetite is regulated and appetite is reduced.
Let's dive further into the science.
There’s another mechanism by which appetite suppressants can aid weight loss, which involves regulating gut hormones that control appetite.
These appetite suppressants have the ability to impact hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and ghrelin, which are responsible for signaling hunger and satiety.
By modulating the levels of these hormones, appetite suppressants can help reduce food cravings and increase feelings of fullness, ultimately contributing to your ability to lose weight.
Fat blockers, also known as lipase inhibitors, are dietary supplements that work by reducing the absorption of dietary fat in the digestive system.
They target the enzyme called lipase, which is responsible for breaking down dietary fat so that it can be absorbed by the body.
The most commonly used fat blocker is called Orlistat. It works by inhibiting the action of pancreatic lipase, the enzyme produced in the pancreas that specifically breaks down dietary fats.
By blocking this enzyme, Orlistat reduces the breakdown of triglycerides, which are the main constituents of dietary fats.
When you take fat blockers with a meal containing fats, they prevent a portion of the dietary fat from being digested and absorbed in the small intestine.
Instead, the undigested fat passes through the digestive system and is eliminated from the body through bowel movements.
The main mechanism of fat blockers relies on preventing the absorption of dietary fat, leading to a decrease in overall calorie intake. Since fat has a higher calorie density compared to proteins or carbohydrates, this reduction in fat absorption can contribute to weight loss.
By the binding of lipase enzymes, dietary fats aren’t broken down into smaller molecules, the undigested fats are excreted in the stool and pass through the digestive system without being absorbed.
As we know, thermogenic supplements are marketed as products that can increase metabolic rate and enhance fat burning, but what is the science behind how this works?
It all comes down to thermogenesis and the boost of energy expenditure leading to weight loss. When the body's metabolic functions are enhanced and the body temperature is raised, calorie burning may follow.
Thermogenesis is the process by which the body generates heat, which frequently burns calories specifically from stored fat.
Certain compounds found in thermogenic supplements, like caffeine and green tea extract, have evidence supporting their tendency to increase thermogenesis. As a result, these supplements kick off fat oxidation.
Thermogenics work by activating the sympathetic nervous system. Once activated, hormones like adrenaline are released. These pretty amazing hormones bind to receptors on fat calls and actually get to work on the breakdown of stored fat, which in turn, is released into the bloodstream and used as fuel.
Plus, thermogenic supplements may also have an appetite-suppressing effect that can contribute to weight loss.
Ingredients like capsaicin that is found in chili peppers can increase the feelings of fullness while reducing appetite.
Not to be confused with fat blockers, these supplements aim to reduce the absorption of dietary fats.
As mentioned before, chitosan, derived from the shells of crustaceans, and a frequent ingredient in fat trappers contains positively charged molecules that can attract and bind to negatively charged fat molecules.
The mass created is too large to be absorbed into the body and passes through the digestive system undigested and is eliminated in the stool.
Benefits of Weight Loss Supplements
As we know, these kinds of supplements for weight loss aren't supposed to replace a healthy diet, but rather complement it. And let's make it clear that they are formulated to aid weight loss, not necessarily enrich your overall health.
Now we know this, let's take a look at the dietary supplement positives.
Vitamins and minerals
Some dietary supplements may include vitamins and minerals to support optimum health and assist your overall well being. You shouldn't rely on these supplements specifically for that purpose but it is an added benefit of taking them.
Burn extra calories
Dietary supplements are known to improve your metabolic rate, which means that when you eat, the food converts to energy via calories burnt rather than stored as fat.
Keeps appetite at bay
It's known that dietary supplements suppress your appetite. The result is eating less, feeling fuller quicker and the ability to maintain weight loss in a caloric deficit state. This also helps to combat food cravings.
Reduction of fat absorption
Supplements for weight loss can lower the amount of fat and calories that are absorbed from the food you eat. If the fat absorption is blocked you are prevented from converting calories to fat.
In short, weight loss supplements work by helping you control your food intake, decreasing fat absorption and burning your calories faster.
Bring the good moods
Dietary supplements may actually have mood-boosting abilities, with ingredients such as curcumin from turmeric being a main player and vitamins like B12 to help fight depression and caffeine to give you that get-up-and-go.
Fat is burned during rest
Dietary supplements are formulated to increase your metabolic rate at rest. So, even whilst the exercise stops, the calories keep burning.
Read: Our top tips on burning fat while you sleep for insider advice on weight loss during rest. Bonus.
The Side Effects of Weight Loss Supplements
The potential side effects vary depending on the type of supplement and individual factors like age, health conditions, and interactions with other medications.
They also vary from mild to serious. But the side effects of dietary supplements are quite common and generally, will finish with pausing the supplement or stopping.
It's so important to talk to your healthcare provider before taking any weight loss supplements especially if you have health problems, take prescription drugs, or you’re pregnant or breast-feeding.
Here are some common side effects of dietary supplements:
These kinds of issues are fairly common and may involve constipation, nausea, frequent bowel movements, and vomiting. With the specific supplements that are geared towards blocking fat absorption the unfortunate side effect of these may be fatty stools.
For those with heart issues they should always contact their healthcare provider before starting a new dietary supplement. Some supplements contain stimulants like ephedra or, commonly, caffeine.
The result of these for those with pre-existing heart issues or even without may be heart palpitations, tachycardia (fast heartbeat), chest pain, and high blood pressure.
It's shocking to learn that some supplements have actually been linked to liver damage and liver failure. Certain ingredients like green tea extract have actually been linked to liver injury in some studies.
Mental Health Issues
Side effects that are not commonly spoken about are effects on mental health.
Weight loss supplements that contain stimulants can exacerbate mood swings as well as worsen irritability and anxiety.
Sleep patterns may be disrupted and insomnia is also a known side effect.
Interactions with Medications
Weight loss supplements can interfere with other over-the-counter medications and prescriptions, too. For a specific example, caffeine can interfere with blood thinners and create adverse effects if excessive amounts of caffeine have been consumed.
Blood thinner medications, also known as anticoagulants, are medications that help prevent the formation of blood clots, and reduce the risk of stroke, deep vein thrombosis and other conditions.
It's so important to always consult with a healthcare professional before taking any weight loss supplements and to carefully read the label for potential side effects and interactions with other medications.
While chitosan is heralded as a wonder weight loss supplement, it may get in the way of the absorption of fat-soluble nutrients vitamin D and vitamin A.
Did you know? Some weight loss dietary supplements have been found to contain secret ingredients such as the now-banned ephedra. Ephedra is a stimulant herb long used in China.
It’s important to exercise caution when using ephedra or any products containing ephedrine, as there are links to it and strokes and heart attacks.
In fact, a 2019 weight loss supplement study involving children, adolescents, and young adults raised some serious concerns about the safety of some dietary supplements.
It covered 977 single-supplement–related adverse event reports affecting individuals aged between 0 and 25 years over 11 years. Over that time period, 22 people died and 166 people were hospitalized.
Another reason to check the labels.
Do Weight Loss Supplements Work?
The effectiveness of weight loss supplements is a topic of ongoing research and debate.
While there are numerous weight loss supplements available on the market, it’s important to approach their efficacy with caution. It's known that further human clinical trials are needed for dietary supplements to find out more about their efficiency.
According to the U.S. Government Accountability Office, there isn't too much scientific knowledge in terms of the effectiveness of dietary supplements.
It's true that some studies have associated certain supplements with potential physical harm. But, it’s also true that more detailed, comprehensive and better-designed studies are required to truly refine the evidence needed to understand their potential side effects and efficacy.
In one systematic review specifically focused on dietary supplements and alternative therapies for weight loss in adults, the efficacy of these supplements and therapies varied significantly and required more research to draw stronger conclusions.
The same applied for a review of randomized controlled trials (RCTs) evaluating the efficacy of various weight loss dietary supplements which found that many studies didn't provide sufficient evidence for their efficiency.
The review assessed 315 RCTs related to 14 different supplements and found that only a small percentage of the studies (16.5%) were classified as low-risk and sufficient to support the efficacy of the supplements.
Another review highlighted the need for cautious interpretation of studies evaluating weight loss supplements. The review emphasized that the quality and methodology of the studies can vary per study and vary in quality and as a result, solid conclusions cannot be made
Do Weight Loss Supplements Reduce Body Fat?
It's a tough question to answer as the results on body weight and body mass index (BMI) can vary and the specific impact of dietary supplements may be limited.
Studies show that the effects of weight loss supplements on body weight and BMI may be modest and lifestyle choices need to be adapted in order to achieve your weight loss goals.
If you're considering using weight loss dietary supplements it's best to prioritize lifestyle changes that promote weight loss like living a healthy lifestyle with a nutritious diet and regular exercise, then introduce dietary supplements.
With lifestyle modifications working alongside your choice of dietary supplement the chances of achieving sustainable weight loss over time are better with the need for weight loss maintenance, less.
Do Weight Loss Supplements Increase Energy?
Some definitely can—but not every product.
There’s evidence that certain dietary supplements may contain ingredients associated with increased energy expenditure.
Some ingredients in dietary supplements contain stimulant ingredients like caffeine or green tea extract and have been reported to have thermogenic properties which may increase energy expenditure and metabolism so you lose weight.
Do Weight Loss Supplements Target Abdominal Fat?
No dietary supplement can make you lose weight in specific areas of the body. But they can assist alongside a healthy diet and exercise in overall weight loss which may include abdominal fat.
While some supplements claim to target belly fat, there isn't much scientific evidence to support these claims.
It's important to note that spot reduction or targeted fat loss in specific areas of the body isn't supported by scientific evidence.
Reductions in body weight through fat loss in one area in particular is the result of overall weight loss not targeted weight loss.
For targeting abdominal fat, a combination of regular physical activity, including both cardiovascular exercise and strength training, as well as proper hydration and a balanced diet, is the best plan.
What is the Average Weight Loss From Dietary Supplements?
As you might expect, the average weight loss from dietary supplements can vary.
In one study, it was found that participants who took dietary supplements experienced an average weight loss of 4.2 pounds(1.9 kilograms), while those in the placebo group lost an average of 0.9 pounds (0.4 kilograms).
But, it's important to note that these results are based on a specific study, which had a small sample size and lasted only eight weeks. In conclusion, you can't really apply these discoveries to real-life scenarios.
Choosing the Best Weight Loss Supplement
Okay, so you know that weight loss supplements aren't going to result in dramatic weight loss results all on their own. It's going to take some curbing of bad habits and forming new ones to get this weight loss thing going.
Losing weight is a journey and it's going to take lifestyle changes and good eating habits alongside dietary supplements to get you there. But you can do it!
So, let's take a look at how to go about choosing the best weight loss supplement for you.
Tell your doctor
We recommend consulting with your professional health physician before starting any health regimen, so check in and let them know you are thinking of taking dietary supplements for weight loss.
Check for natural ingredients
Natural is best and with less chance of adverse effects.
Check for reputable brands
Go with brands you can rely on with favorable online reviews like PhenQ.
Read labels carefully
Thoroughly read the ingredient list and the dosage instructions on the supplement label.
Look for supplements that contain safe and established ingredients, and avoid those with excessive or potentially harmful ingredients.
Consider potential risks and side effects
Understand that weight loss supplements can have potential risks and side effects.
Check for reputable brands
Choose supplements from well-established and reputable brands. Look for certifications, such as Good Manufacturing Practices (GMP), which ensure that the product has been manufactured to high-quality standards.
Be realistic about your expectations
Keep in mind that dietary supplements are not magic solutions and will not make you lose weight on their own. They should always be used as part of a comprehensive approach to weight management, which includes a balanced diet and regular exercise.
Why Take PhenQ + PM?
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