Weight loss remains a prevalent goal for countless individuals, given the prevalence of sedentary lifestyles and tempting, high-calorie foods that challenge the maintenance of a healthy weight. According to the Centers for Disease Control and Prevention (CDC), achieving sustainable weight loss involves adopting a lifestyle centered around nourishing, nutrient-rich foods, ample physical activity, and effective stress management techniques. Nonetheless, many individuals seek out supplements in hopes of accelerating their weight loss journey.
Unfortunately, numerous over-the-counter weight loss supplements lack substantial clinical evidence regarding their efficacy and safety, as highlighted in a 2022 review published in the AMA Journal of Ethics.
The encouraging news is that, alongside a balanced diet and regular exercise regimen, certain vitamins and nutrients, when taken as supplements, may contribute to promoting healthy weight loss. Here’s what you should know.
Weight loss supplements are manufactured products, typically available in pill, powder, capsule, or liquid forms, intended to augment your diet and facilitate weight loss. They may assert various mechanisms of action, such as enhancing carbohydrate metabolism, increasing fat oxidation or energy expenditure, and curbing appetite sensations.
Additionally, some weight loss supplements purport to indirectly support overall health and vitality, mitigating common side effects of dieting like fatigue, cravings, and potential nutrient deficiencies. These supplements may contain a range of ingredients, spanning from herbs to minerals.
It’s important to note that over-the-counter weight loss supplements differ from prescription medications formulated to address obesity, termed anti-obesity medications. According to the Obesity Medicine Association, these medications can be integral components of obesity treatment plans, supported by randomized clinical trials validating their safety and efficacy.
Over-the-counter weight loss supplements do not fall under the regulatory purview of the Food and Drug Administration (FDA) as pharmaceuticals. Consequently, they are not subject to premarket review or approval by the FDA. Instead, the responsibility rests with supplement manufacturers to ensure the safety of their products and the accuracy of their claims, avoiding any misleading information.
According to Adarsh Gupta, D.O., director of Valley Forge Weight Management Center in Norristown, Pennsylvania, individuals should approach weight loss supplements—including over-the-counter medications, herbs, and similar products—with caution. “It is crucial for everyone to recognize that these supplements lack FDA approval,” he emphasizes. “The only stipulation imposed on supplements is that they cannot claim to cure a disease.”
Although numerous studies and research endeavors have explored the effectiveness of weight loss supplements, a significant portion of them are deemed to be of low quality, as highlighted in a 2020 review published in Nutrients. Furthermore, the National Institutes of Health’s Office on Dietary Supplements underscores the scarcity of high-quality research on the efficacy of over-the-counter weight loss supplements. In instances where research does exist, it often comprises limited data sourced from animal laboratory studies rather than human clinical trials.
The organization’s website emphasizes, “In almost all cases, additional research is needed to fully understand the safety and/or efficacy of a particular ingredient, but some may include ingredients that interfere with certain medications.”
Dr. Gupta advocates for the establishment and maintenance of a healthy lifestyle as the cornerstone of any weight loss program. “Sustainable weight loss cannot be achieved without breaking detrimental habits and cultivating healthy ones,” he asserts. Furthermore, he emphasizes that there is no universal approach to dieting. Instead, it should be customized to suit each individual’s daily routines, dietary preferences, and eating habits.
Several vitamins and minerals contribute to maintaining a healthy weight. Individuals who adhere to a well-rounded, nourishing diet typically obtain adequate vitamins, minerals, and nutrients.
“Nevertheless, in today’s fast-paced lifestyle, many individuals tend to consume repetitive meals and may not achieve a well-balanced, nutritious diet,” notes Dr. Gupta.
Here’s the focal points recommended by experts.
Multivitamins: Maryann Walsh, a registered dietitian and owner of Nutrition Counseling in Palm Beach, Florida, advocates for a quality multivitamin for the general population. Multivitamins typically encompass essential minerals crucial for overall health.
“A multivitamin typically includes B-vitamins, which are pivotal for energy metabolism,” Walsh explains.
Specifically, she recommends opting for a multivitamin containing iron. “Iron is essential for oxygen transport to our body’s cells, many of which contribute not only to our well-being but also to supporting various metabolic processes, including the development of lean muscle mass,” she emphasizes. Walsh suggests Nature Made Multivitamin with Iron and Centrum Multivitamin and Multimineral as optimal supplements.
Magnesium: Ashley Kitchens, owner and registered dietitian nutritionist at Plant Centered Nutrition in Durham, North Carolina, underscores the significance of magnesium in maintaining a healthy weight. “Magnesium deficiency can impair the body’s ability to utilize glucose for energy,” she elucidates.
A systematic review featured in Critical Reviews in Food Science and Nutrition revealed a decrease in body mass index (BMI) following magnesium supplementation. Moreover, certain subgroups, such as individuals with insulin resistance-related disorders, hypertension, obesity, and magnesium deficiency, exhibited reductions in body weight and waist circumference.
According to the National Institutes of Health, numerous U.S. adults fail to meet the recommended magnesium intake through dietary sources alone. “If you’re deficient in one nutrient, it may impact others,” Kitchens advises. “For instance, low magnesium levels can hinder vitamin D’s efficacy.” Magnesium also plays a vital role in protein synthesis and energy generation. Kitchens recommends consulting with your physician to determine whether a magnesium supplement may be beneficial for you.
B Vitamins: The role of B vitamins in energy production can contribute to maintaining a healthy weight balance. Ashley Kitchens notes, “Vitamin B3 (niacin) is vital for breaking down carbohydrates and converting them into energy.”
Research suggests a potential correlation between low vitamin B12 levels and excess weight, although findings vary. Conversely, elevated doses of vitamin B3 and vitamin B1 have been associated with insulin resistance, underscoring the importance of moderation and consulting with a healthcare professional.
Protein Powder: Protein aids weight loss through several mechanisms: it increases calorie expenditure during digestion, promotes satiety, and supports metabolically active lean muscle mass. “Proteins require more energy for digestion due to their complexity,” explains Kitchens, suggesting that elevating the protein content in your diet could augment daily calorie burn.
Protein shakes can mitigate hunger and prolong satiety, helping manage overall calorie intake. “Incorporating protein into every meal and snack fosters a sense of fullness,” says Kitchens. Moreover, lean muscle mass, being metabolically active, contributes to calorie burning even at rest. Supplementing with protein powder may be beneficial if dietary protein intake is insufficient.
Fiber: Fiber offers myriad health advantages, including weight management support. Kitchens recommends aiming for 30 grams of daily fiber intake to facilitate weight loss and improve insulin sensitivity. This approach, she suggests, can rival the effectiveness of complex dietary regimens that impose restrictions on certain foods or food groups.
High-fiber diets promote prolonged satiety, reducing the likelihood of snacking and associated calorie intake. While fiber-rich foods are abundant, fiber supplements provide an alternative option.
Experts universally agree that adopting lifestyle changes, including a nutritious diet, calorie reduction, and increased physical activity, is the safest and most sustainable approach to weight loss. According to the CDC, individuals who shed pounds gradually at a rate of one to two pounds per week are more likely to maintain their weight loss compared to those who lose weight rapidly.
The National Heart, Lung, and Blood Institute (NHLBI) recommends a reduction of 500 to 1,000 daily calories, along with decreased dietary fat and carbohydrate intake, to establish a calorie deficit. Coupled with heightened physical activity, a reduced-calorie diet can lead to reductions in abdominal fat and enhancements in heart health.
Consuming a balanced diet rich in whole foods like fruits, vegetables, proteins, and whole grains ensures the intake of essential vitamins and minerals vital for maintaining a healthy weight. However, for those encountering challenges adhering to a well-rounded eating regimen, supplements such as protein, fiber, magnesium, and B vitamins may aid in weight management.
New weight loss medications such as glucagon-like peptide-1 (GLP-1) receptor agonists, like Wegovy and Ozempic, induce weight loss by curbing appetite and inducing feelings of fullness. While Wegovy is FDA-approved for treating overweight and obesity in individuals with a BMI of 30 and higher or 27 and higher for those with weight-related health conditions, Ozempic is sanctioned for managing blood sugar levels in type 2 diabetes patients.
Other FDA-approved medications for weight loss in overweight or obese individuals include Orlistat, Phentermine-topiramate, Liraglutide, and Setmelanotide. Typically, these medications are complemented by diet and exercise interventions to facilitate and sustain weight loss.
Conversely, dietary supplements touting weight loss claims are not subjected to FDA regulation as drugs, obviating the need for pre-market review or approval. The National Institutes of Health Office of Dietary Supplements warns that these supplements may contain ingredients potentially harmful or prone to interact with certain medications.
Consulting a healthcare provider is advisable for individuals contemplating specific medications or contemplating the addition of weight loss supplements to their wellness regimen. This allows for an assessment of the potential benefits and risks associated with these treatments.
If despite adopting healthy lifestyle practices, you fail to achieve desired weight loss outcomes, it’s advisable to consult with your doctor or a registered dietitian before embarking on any weight loss program, regimen, or diet. They can assist in devising a treatment strategy that prioritizes your safety and effectiveness.
In specific cases, prescription anti-obesity medications may be recommended as a supplementary treatment, contingent upon your health status and body composition, particularly for individuals grappling with excess weight and obesity who meet specific criteria.