No supplement is a magic bullet for weight loss, but preliminary research indicates some nutrients, vitamins and minerals may support a healthy metabolism and weight management.

Protein

“Protein is a heavy hitter,” says Dr. Dasgupta. “It keeps you full, supports your metabolism and helps maintain muscle while losing fat. There’s strong evidence that high-protein diets (consisting of 25% to 30% protein) promote weight loss.”

The best way to get your protein is through nutrient-dense foods, including lean meat and poultry, seafood, legumes, seeds and nuts. But supplements like protein powders, shakes and bars can be useful options if you aren’t getting enough protein through your diet. For weight loss, the National Academy of Sports Medicine recommends consuming a minimum of 0.73 to 1 gram of protein per pound of body weight (about 110 to 150 grams for a 150-pound person).

Fiber

Soluble fiber absorbs water in the stomach, expanding and slowing digestion, which helps control hunger and maintain stable blood sugar levels. It can also help with weight loss by improving satiety to reduce overall caloric intake.

Food sources of soluble fiber include barley, legumes, oat bran, nuts, seeds and some fruits and vegetables, but fiber supplements are also an effective weight management tool. A 2017 review of clinical trials in The American Journal of Clinical Nutrition found that adults living with obesity and overweight who used soluble fiber supplements for two to 17 weeks experienced, on average, a 0.84 reduction in body mass index (BMI) and weight loss of 5.5 pounds.

Melatonin

Melatonin is a hormone that regulates the sleep-wake cycle, which directly influences metabolism and hunger, says Dr. Solt. If you’re sleep-deprived, your appetite may increase, potentially leading to weight gain. Melatonin supplements may improve your metabolism by improving sleep quality.

A 2021 systematic review and meta-analysis in Nutrition concluded that melatonin supplementation can reduce body weight and fat mass in individuals with obesity. However, the authors concluded that more data is needed before melatonin can be officially recommended for weight loss.

Probiotics

Probiotics are beneficial bacteria in the gastrointestinal tract that support gut health. A balanced gut microbiome plays an essential role in metabolism and weight regulation, says Michael Aziz, M.D., a board-certified internist at Lenox Hill Hospital in New York. In fact, poor microbiome health can be a significant contributor to the development of obesity and metabolic disorders like type 2 diabetes, according to a 2022 review in Biomedicine and Pharmacotherapy.

A 2024 research review in Obesity Science and Practice found that taking probiotic supplements helped prevent weight gain and support weight loss in individuals with overweight or obesity. A combination of the strains Bifidobacterium and Lactobacillus was most effective.

Berberine

Berberine is a natural compound found in various plants’ roots, bark and stems, such as goldenseal and Oregon grape. “This plant compound may help with blood sugar control and insulin sensitivity, which can help reduce fat storage and appetite, especially in people with metabolic issues (like insulin resistance and type 2 diabetes),” says Dr. Dasgupta.

A 2022 review in Molecules TK found significant decreases in both weight and BMI among individuals supplementing with at least 1 gram of berberine daily for over eight weeks. However, the researchers determined that more high-quality studies are needed to confirm these effects.

Magnesium

Magnesium is an essential mineral for energy production and metabolic processes like blood pressure regulation and blood sugar control. Taking magnesium supplements won’t directly lead to weight loss, but low levels of magnesium may be working against your weight loss goals, says Dr. Dasgupta. That’s because magnesium deficiency is linked to insulin resistance and obesity, according to a 2021 review in Nutrients.

Although a blood test is necessary to confirm a deficiency, symptoms may include loss of appetite, weakness, fatigue, muscle cramps and spasms and nausea.

When blood glucose remains elevated, excess sugar can be stored as fat, leading to weight gain. Magnesium may also help you sleep better, which is vital for a healthy metabolism.