The 6 Best Weight Loss Supplements to Try in 2024

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Written by Cambria Glosz
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Dr. Jennifer Hughes, MD
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While there are no magic pills for weight loss—you actually have to put in the work with eating a healthy diet and exercising—some compounds may help you on your weight loss journey.

With mechanisms like blocking carb absorption, increasing metabolic rate, or suppressing appetite, there are many natural weight loss pills that have been proven to be effective. 

However, there are also thousands of untrustworthy or ineffective weight loss supplements on the market—and many can even be harmful. 

Let’s take a closer look at the best weight loss supplements you can buy today and the research behind how they work, including compounds that suppress appetite, increase metabolic rate, and reduce cortisol levels.

TNI Main Logo 700x432 1 Best Overall
NOW EGCG Green Tea Extract
with Caffeine
Hi-Health Metabolic Fusion
Appetite Suppressant
Nature's Way Glucomannan
Product NOW Hi-Health Nature’s Way
Primary Ingredient(s) EGCG EGCG + green coffee bean Glucomannan
Cost $16.99 for 90 servings
($0.19/serving)
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$39.99 for 30 servings
($1.33/serving)
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$20.49 for 33 servings
($0.62/serving)
Shop Now

Best for: Anyone looking for a safe weight loss supplement that is not likely to cause any side effects.

NOW EGCG Green Tea Extract is our top choice for one of the best weight loss supplements because it contains just one ingredient that is not known to cause side effects.

While many other weight loss products contain sketchy ingredients that aren’t well-researched, green tea extract has been studied for decades for its potential impact on weight loss and fat burning. 

The active ingredient in NOW EGCG Green Tea Extract is EGCG (epigallocatechin gallate), the primary antioxidant compound in green tea.

EGCG is known as a catechin and is likely what produces the potential fat-burning effects of this supplement, as it helps to inhibit an enzyme that breaks down the hormone norepinephrine, leading to increased fat breakdown. 

EGCG has also been studied for its role in increasing energy expenditure by about 4%—this translates to an additional 80 calories burned per day in the average 2,000-calorie-burning person. 

One study found that men who consumed green tea extract (containing 50mg caffeine and 90mg EGCG) three times per day had a significant increase in 24-hour energy expenditure compared to those who just consumed caffeine alone, indicating that the EGCG provided additional calorie-burning benefits. 

Further research with men found that those who took green tea extract before exercising burned 17% more fat than men who didn’t, and another study showed that drinking tea catechins for eight weeks increased fat burning while at rest.

In a 2016 randomized controlled trial, obese women who took high doses of EGCG (857mg) for 12 weeks experienced significant reductions in body weight, BMI (Body Mass Index), and waist circumference compared to those taking a placebo. 

However, the weight loss was only 2.4 pounds over 12 weeks, which is not much.

But, EGCG may not work for everybody—a 2008 trial of obese women did not see a significant difference in weight loss when consuming a green tea extract supplement compared to a placebo, so EGCG may work best in men.

Due to the health benefits and few reported adverse effects of green tea extract, the NOW EGCG Green Tea Extract is a great option for a weight management supplement with low risk, although more research is needed with women.

Best for: People wanting a weight loss pill that contains caffeine.

Hi-Health Metabolic Fusion checks all of the boxes when it comes to weight loss compounds—although some have better evidence than others. 

This supplement includes:

  • Green tea extract (ECCG) 
  • Green coffee bean extract 
  • Raspberry ketones
  • Olive leaf extract
  • Caffeine (150mg)
  • Bacopa monnieri
  • Garcinia cambogia
  • CLA (Conjugated Linoleic Acid) 
  • L-theanine
  • Forskolin

As you can see, they added in just about every potential fat-burner compound—we’ve already talked about the benefits of EGCG, but let’s take a closer look at the available research and potential side effects for some of these other compounds.

Green Coffee Bean Extract

Green coffee beans are coffee beans that have yet to be roasted, allowing them to be higher in antioxidants called chlorogenic acids.

Chlorogenic acids are thought to support cellular health and metabolism, which may be why they are often linked to weight loss. 

There is a moderate amount of research to back this up, as seen in a 2019 meta-analysis that combined data from 13 trials with green coffee. 

The researchers concluded that green coffee bean supplementation for more than four weeks significantly reduced BMI (Body Mass Index) in all adults but only reduced body weight in overweight people. 

These results are moderately promising, but more research is needed—plus, some people don’t respond well to green coffee bean extract if they are sensitive to caffeine. 

Raspberry Ketones

Raspberry ketone supplements, which are synthetic (not fruit-derived) compounds, claim to cause the fat within cells to break down more effectively, helping your body burn fat faster.

They also claim to increase adiponectin levels, a metabolism-regulating hormone. 

Some research in test tubes and mice has shown positive results with raspberry ketones, but studies with humans still need to be done.

For example, one study with fat cells from mice found that raspberry ketones increased lipolysis (fat breakdown) and increased adiponectin activity. 

Although adiponectin levels do increase when people lose weight, exercise can also increase its activity. 

Plus, because raspberry ketones haven’t been studied in humans, potential adverse effects are unknown.

Overall, there is little credible evidence that raspberry ketones benefit weight loss or increase fat burning, and the side effects are unknown.

Garcinia cambogia

Garcinia cambogia is a plant native to India and Southeast Asia—its fruit’s rind contains a chemical called hydroxycitric acid (HCA) that has been studied for its effect on appetite suppression.

In animal studies, HCA suppressed de novo lipogenesis (fat cell growth) and reduced body weight, but human research shows conflicting results. 

In a 2020 meta-analysis of eight trials including 530 participants, researchers concluded that Garcinia cambogia significantly reduced their weight by 2.95 pounds and fat mass by 0.42% compared to a placebo.

However, another randomized controlled trial published in the reputable medical journal JAMA found that Garcinia cambogia supplements failed to reduce weight loss or body fat.

Plus, the side effects of Garcinia cambogia are not minimal, including headache, nausea, brain fog, fatigue, rashes, diarrhea, other gastrointestinal symptoms, and even liver damage in high doses. 

Overall, Garcinia cambogia is a promising contender for modest weight loss, but the side effects can be significant. 

Forskolin

Forskolin is an active compound found in the roots of a tropical plant called Indian coleus (Coleus forskohlii).

Although it has been used in traditional herbal medicine for centuries for various ailments, it’s unclear whether forskolin could promote weight or fat loss.

Forskolin is thought to reduce the size of fat cells by promoting lipolysis. In a 2005 study with 30 overweight or obese men, those who took forskolin saw modest reductions in body fat percentage and fat mass while preserving lean muscle mass.

While forskolin is generally well tolerated, some side effects may include gastrointestinal side effects, such as diarrhea. 

Caffeine

Research has shown that caffeine can increase metabolic rate, which could be beneficial for burning more calories. 

In an older study from 1995, researchers looked at thermogenesis—essentially burning calories—in obese and lean women after consuming caffeine.

The lean and obese women who consumed caffeine experienced increased thermogenesis at average rates of 7.6% and 4.9%, respectively. 

This increase in energy expenditure also led to significant increases in fat oxidation the next day in both groups.

A similar study found that a single dose of 100mg of caffeine increased the resting metabolic rate of both lean and obese people by 3-4% over 150 minutes.

Plus, repeated administration of 100mg of caffeine at 2-hour intervals over 12 hours increased energy expenditure by 8-11% throughout the day, correlating to an additional energy expenditure of 150 calories and 79 calories in lean and obese people, respectively.

In a 2019 meta-analysis of 13 randomized controlled trials, the researchers concluded that caffeine intake promoted weight management and body fat reduction.

Because metabolic rate is multifactorial and complex, future research is needed to pinpoint why caffeine affects lean and obese people differently.

Other Ingredients

Hi-Health Metabolic Fusion also contains many beneficial compounds, including:

  • L-theanine: An amino acid found in green tea that creates a calming focus and can counteract the jittery effects of caffeine
  • Bacopa monnieri: An herb that supports cognitive health by providing antioxidant activity, increasing blood flow in the brain, and modulating essential neurotransmitters.
  • Olive leaf extract: Derived from the olive leaf, this compound contains oleuropein, an antioxidant linked to cellular and heart health. 

Overall, Hi-Health Metabolic Fusion contains an abundance of potential weight-loss compounds.

However, it’s not for the faint of heart and may not be a good choice for you if you don’t handle caffeine well—and the abundance of ingredients in it could cause adverse side effects, including digestive issues, headaches, or dizziness.

Best for: Anyone wanting a natural appetite suppressant supplement that can increase fullness after eating.

Nature’s Way Glucomannan is a great choice for those aiming to lose weight by eating less or feeling more satiated after meals. 

The primary ingredient in this Nature’s Way supplement is glucomannan—a type of soluble fiber found in konjac root (also known as elephant yam) that can reduce appetite and decrease food intake.

This fiber-rich root works by absorbing water—as all soluble fibers do—becoming a viscous gel that bypasses digestion while promoting feelings of fullness.

This water-bulking property also delays stomach emptying, which helps increase satiety and reduce overall food intake. 

Studies have found that people with type 2 diabetes who took glucomannan had significant reductions in ghrelin levels—our body’s main “hunger hormone”—suggesting that it has appetite suppressant effects. 

Plus, in research with 83 overweight adults, those who were compliant with taking 3g of glucomannan before meals for two months experienced significant reductions in body weight and fat.

While glucomannan is generally considered safe and well tolerated, it’s important to know that it expands rapidly in the digestive tract and can be a choking hazard unless taken with at least one full glass of water, and high amounts of glucomannan can cause digestive upset.

Nature’s Way Glucomannan does not contain excessive amounts of glucomannan, at just under 2 grams per 3-capsule serving.

Best for: Women looking for a supplement to lose weight that may reduce cravings and increase feelings of fullness.

With its bright pink packaging and cheeky name, HUM Skinny Bird was designed with women in mind—but it’s not just its exterior that makes it a beneficial weight loss supplement for women.

The leading weight loss compound in HUM Skinny Bird is Caralluma fimbriata—an edible Indian cactus that has traditionally been used as an appetite suppressant—and research shows that Caralluma supports weight loss in women, specifically. 

Research published in 2021 found that overweight or obese adults (90% of them female) who took Caralluma for 16 weeks reduced their daily calorie intake by an average of 245 calories and significantly reduced their waist circumference.

Plus, people in the placebo group gained weight and fat mass, while those taking Caralluma lost weight. 

It’s thought that certain compounds in Caralluma fimbriata increase serotonin in the brain, which has been shown to reduce carbohydrate intake and act as an appetite suppressant.

The other ingredients in HUM Skinny Bird include green tea extract, chromium—a mineral that supports healthy carbohydrate metabolism and helps reduce cravings—and 5-HTP, a precursor to serotonin that promotes good mood. 

However, some reviewers state that taking the recommended dose (3 times per meal before each meal) caused side effects, including dizziness and digestive issues.

Best for: People looking for a safe and beneficial supplement that can lower inflammation and support weight loss.

Curcumin, the primary bioactive component of turmeric, has been studied for its role in reducing inflammation, increasing antioxidant activity, and promoting metabolic health—all of which may help with weight loss. 

However, curcumin is notorious for its poor bioavailability—which is where Hi-Health Turmeric Plus comes in, as it utilizes a proprietary delivery system called Curcuwin®, allowing for curcumin to be better absorbed and used by the body.

Curcuwin® is a water-soluble curcumin extract that has been clinically shown to increase the absorption and retention of curcuminoids—the bioactive components of turmeric—in the body.

This proprietary technology converts the fat-soluble curcumin into water-dispersible ingredients that enhance its bioavailability by 46-fold.

With increased absorption, curcumin can better do its job of fighting inflammation and helping with weight loss. 

In a 2019 meta-analysis that combined data from 21 trials of people with metabolic disorders, researchers concluded that curcumin supplementation significantly reduced body weight, BMI, and waist circumference. 
Although curcumin is best known for its role in fighting inflammation in joints, it may also soon be recognized as a prominent weight loss supplement—and Hi-Health Turmeric Plus is our top choice.

Best for: People dealing with stress- or anxiety-related weight gain that want to lower cortisol.

Ancient Nutrition Organic Ashwagandha is our top pick for an adaptogenic weight loss pill, with its USDA Organic status and high-quality ingredients. 

You’ll find two types of ashwagandha in this supplement, which are created by Ancient Nutrition’s proprietary live fermentation process that increases the bioavailability of compounds and digestion ability. 

We also love that they add fermented black pepper to boost ashwagandha’s absorption rate further. 

Due to its adaptogenic properties, one of ashwagandha’s most well-known qualities is its ability to modulate the stress response and lower cortisol levels—a hormone with a known link to obesity.

As ashwagandha lowers cortisol levels, taking this adaptogen may help with weight management by reducing body fat and cravings. 

In one study, people who took ashwagandha experienced an average weight loss of 5.1 pounds over the 8-week study, while the placebo group was about half that, at 2.5 pounds on average. 

Plus, ashwagandha is linked to increased muscle mass, reduced stress and anxiety, energy, and cognitive support. 

While you will find a handful of binding or filling agents in Ancient Nutrition Organic Ashwagandha (like gum acacia and rice hull concentrate), they are all organic and plant-derived. 

Weight Loss Supplement FAQs

What Is the #1 Fat Burner?

There is no “number one” fat burner, but several compounds have been relatively well-studied for their roles in supporting increased fat loss and helping people lose weight, including:
– EGCG (green tea extract)
– Caffeine
– Forskolin

What Is a Realistic Weight Loss per Month?

To lose weight in a healthy manner, most people should not lose more than 1 to 2 pounds per week, which translates to 4 to 8 pounds per month. 

Some doctors recommend losing between one and two percent of your weight per week, which can translate to higher amounts if you are in the obese or severely obese BMI (Body Mass Index) category.

How Can You Speed Up Metabolism to Lose Weight?

Two of the best ways to speed up metabolism are by exercising more—both aerobic and resistance or strength training—and eating a healthy diet. 

Eating adequate amounts of protein can also speed up your metabolism and ensure you’re eating enough food in general throughout the day. 

Foods and beverages like green tea, spicy peppers, and coffee can also slightly increase your metabolic rate, which may or may not help you lose weight.

Should You Take Prescription Weight Loss Drugs to Lose Weight?

Whether or not you take a prescription weight loss drug is a question for your doctor.

Prescription weight loss drugs can be risky and cause side effects that you need to know about—and you need your doctor to prescribe them to you.



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