Experts agree that eating wholesome, healthy meals, reducing calories, and increasing physical activity are the best ways to lose weight and keep it off long-term. Still, many people turn to vitamins and supplements for weight loss. In fact, around 15% of people have tried weight loss pills and weight loss supplements at some point in their lives.

The question is: Do supplements help with weight loss? And if so, what are the best options for weight loss?

Ro shares what to know about losing weight with supplements and the best research-backed supplements to boost metabolism.

Do Weight Loss Supplements Work? 

The multi-billion dollar weight loss industry offers products ranging from diet pills and supplements to weight loss shakes and protein bars, all promising weight loss. However, these weight loss pills and products may not be as effective as advertised.

This is partly because supplements and vitamins for weight loss aren’t as heavily regulated as you might imagine. The Food and Drug Administration oversees dietary supplements for weight loss and sometimes takes harmful weight loss products off the market. But they don’t formally approve vitamins and supplements for specific uses, including weight loss.  So if you see a vitamin or supplement advertised as being able to help you burn fat or reduce body weight, you should take these claims with a grain of salt.

All that said, certain supplements may act as metabolism boosters, help reduce body fat, improve your overall health, and potentially help you decrease your body weight, if you have an underlying deficiency. These work best when combined with other healthy lifestyle choices, like eating a healthy diet and engaging in physical activity

8 Weight Loss Vitamins and Supplements to Boost Metabolism

Most of the supplements that can be used as part of an effective weight loss routine are naturally occurring, meaning you can get them from natural foods. If you eat a balanced diet, you may already get enough of these compounds. Still, some people may be deficient in these components, and supplementing with them in pill form may help boost metabolism and burn calories more efficiently, not to mention improve the overall functioning of your body.

1. Vitamin B12

Vitamin B12 helps with many essential processes in the body, including the functioning of the central nervous system and the production of red blood cells. It also plays an important part in energy metabolism, and is sometimes used by athletes to increase their endurance.

Low levels of vitamin B12 are common, especially in people who don’t consume animal products, because animal products are the primary food source for vitamin B12. Others at risk of vitamin B12 deficiencies include older people, those with anemia or digestive disorders, and people who’ve had gastrointestinal surgery.

At this time, there is no proof that supplementing with B12 will boost your metabolism if you are not deficient. But people with a vitamin B12 deficiency may see a metabolism boost.

2. Vitamin D

Vitamin D is present in a limited number of foods—fatty fish and cod liver oil are some of the best food sources. You can also get it through sun exposure. Vitamin D can help with many processes in the body, like building bones and reducing inflammation. It also plays a vital role in processing sugar.

If you are wondering which vitamins are good for losing belly fat, you might want to add this supplement to your arsenal—some think of vitamin D as a fat burner. For example, a study published in The American Journal of Clinical Nutrition suggests that supplementing with vitamin D and calcium may reduce belly fat in people with overweight and obesity.

Because vitamin D is hard to obtain from foods and many of us don’t get adequate sun exposure, vitamin D deficiency is common. Contact your healthcare provider to find out if you may be deficient in vitamin D and whether supplementing could help you achieve modest weight loss.

3. Calcium

Calcium is a mineral found in abundance in the body. It’s rare for someone to be calcium deficient, but some groups are at risk, including postmenopausal women, older adults, people who don’t consume dairy products because of allergies or dietary preferences, people with a history of eating disorders, and adolescents.

Calcium helps build strong bones and teeth, plays important roles in the circulatory and neurological systems, and regulates hormones. It also helps regulate metabolism and plays a part in weight management.

One study suggests that adding calcium and vitamin D supplementation to a lower-calorie diet may increase fat loss in people who typically consume low levels of calcium compared to people who only lower their calorie intake. Another study showed similar results, suggesting an association between calcium and vitamin D supplements and diet-induced weight loss.

4. Magnesium

Magnesium is a nutrient found in nuts, whole grains, and leafy greens. It helps regulate your nervous system, muscles, blood pressure, and blood sugar. There are indications that magnesium supplements may help people lose weight, especially if they have certain underlying conditions.

Studies suggest that supplementing with magnesium may help certain populations lower their BMI and decrease their waist circumference, especially those with hypertension, obesity, magnesium deficiency, and insulin resistance.

5. Green tea extract

While green tea isn’t a vitamin, it’s one of the few weight loss supplements with some research behind it. You can consume green tea as a beverage, but you can also consume it in pill form.

Green tea is thought to potentially help with weight management because of its main ingredients: catechins and caffeine, which may help increase metabolism and act as appetite suppressants. Green tea supplementation may contribute to a small amount of weight loss in people with overweight or obesity, though the jury is out regarding whether this amount is clinically significant.

Green tea may also play a role in fat oxidation during moderate-intensity exercise and glucose tolerance in certain populations. A small study also showed that it increased metabolism, meaning it helped participants burn more calories throughout the day. 

6. Green coffee extract

Green coffee extract has gained some attention for its potential to support weight loss—early research hints at modest benefits. However, results are inconclusive and more research is needed to determine if the supplement is effective. 

Some side effects of green coffee extract can include upset stomach, headaches, difficulty sleeping, and abnormal heart rhythms. As with any supplement, it’s crucial to consult with a healthcare professional before incorporating green coffee extract into your routine, especially if you are sensitive to caffeine.

7. Fiber

Taking a fiber supplement can help with weight loss by making you feel full, which can reduce how much you eat. Soluble fiber, in particular, forms a gel-like substance in your stomach that slows digestion, keeping you satisfied for longer. Studies have found fiber intake to be associated with reduced subsequent calorie intake. Fiber supplements can be a convenient way to increase your fiber intake, but it’s important to choose the right one for you and consult with a health care professional before adding it to your weight loss plan. Make sure to stay hydrated when taking fiber supplements; without enough water intake, they can have a constipating effect.

8. Protein powder

Your body burns more calories digesting protein than fats or carbs. Protein can also increase satiety, so adding protein powder to your diet may boost your metabolism and help you feel full longer. Protein can help maintain muscle mass while losing weight, which is important for a healthy metabolism, and stabilizes blood sugar to reduce cravings. Choose a protein powder that fits your needs—popular types of protein powder include whey, casein, soy, and plant-based options like pea or hemp protein. Try to avoid protein powder with a lot of added sugar.

Should You Take Supplements for Weight Loss?

Most over-the-counter vitamins and supplements marketed for weight loss are of little use and may be no better than a placebo. A report from the U.S. Government Accountability Office states, “Little is known about whether weight loss supplements are effective, but some supplements have been associated with the potential for physical harm.”

This is why it’s best to review any weight loss supplements you are considering taking with your health care provider. Most shouldn’t be a problem, as long as you take them in appropriate dosages, but they may not offer the health benefits you’re looking for, especially if you’re not deficient in them.

If you’re struggling to lose weight and are overweight, have obesity, and/or have Type 2 Diabetes Mellitus, consider speaking to a health care provider about weight loss medications that are proven to be effective in certain people, like Ozempic or Wegovy. These medications belong to a class of drugs called GLP-1 agonists. They work by increasing feelings of fullness, slowing down the process of stomach emptying, and reducing appetite.

This story was produced by Ro and reviewed and distributed by Stacker Media.

There is an association between endometriosis and dietary vitamin B6 intake, according to a recent study published in Frontiers in Nutrition.¹

Endometriosis presents in 5% to 10% of women, leading to symptoms such as pelvic pain and infertility. The significant health care cost of endometriosis makes it a significant publish health concern,² but data about modifiable risk factors remains limited.

Multiple metabolic processes are impacted by the intake of a vitamin found naturally in certain foods known as vitamin B6.¹ Immune and endocrine systems are also impacted by vitamin B6 intake, and data has indicated potential increased risks of certain cancers from B6 deficiency.

As endometriosis is linked to behaviors in pathways related to inflammation and cell proliferation, vitamin B6 may be a modifiable risk factor of the condition. However, research about this association is currently lacking.

Investigators conducted a study to evaluate the association between dietary vitamin B6 intake and endometriosis. Data from 1999 to 2006 was obtained from the National Health and Nutrition Examination Survey (NHANES) and the National Center for Health Statistics, with patients aged 20 to 54 years.

Participants completed a reproductive health questionnaire that asked whether they’d been diagnosed with endometriosis by a doctor or other health care professional. Dietary assessments were conducted using responses to the NHANES dietary survey. Patients’ food and beverage intake in the day before the interview were also recorded.

Patients were randomized to participate in morning, afternoon, or evening data collection. There were 2 dietary recall interviews, followed by a phone interview after 3 to 10 days.

Covariates included age, race and ethnicity, marital status, family income, smoking status, education level, alcohol consumption, physical activity, body mass index (BMI), high blood pressure, diabetes, use of birth control pills, chronic bronchitis, caloric consumption, coronary heart disease, total fat intake, total cholesterol intake, and nutritional supplement use.

There were 4453 participants included in the final analysis, 7.57% of whom presented with endometriosis and 63.92% were overweight. Smoking was reported in 39.10% of participants, dietary supplement use in 47.14%, and being aged under 40 years in 53.40%.

Participants who were aged under 40 years, used dietary supplements, had a BMI under 25, had an education level over 12 years, didn’t smoke, had moderate exercise, or lived with a partner or had higher income were more likely to report dietary vitamin B6 intake.

Significant associations were reported between dietary vitamin B6 intake and endometriosis, with correlations also found for age, race, family income, birth control pill use, education level, chronic bronchitis, high blood pressure, and dietary supplement use. This indicated a complex link between dietary factors, demographics, and lifestyle choices.

When compared to B6 consumption of less than 0.94 mg/day, the adjusted odds ratio (OR) for intake of 0.95 to 1.39 mg/day and endometriosis was 1.22. In comparison, the ORs for 1.40 to 1.99 mg/day and over 1.99 mg/day were 1.22 and 1.51, respectively.

There were no significant interactions reported when stratifying results based on age, BMI, marital status, smoking status, education level, family income, or dietary supplement use. This indicated a consistent association between dietary vitamin B6 intake and endometriosis across demographic factors and lifestyle choices.

These results indicated an association between dietary vitamin B6 intake and endometriosis. Investigators concluded there is a potential role of diet in the pathogenesis of endometriosis.

Reference

1. Yin L, Liang F, Xie B, et al. Association between dietary vitamin B6 intake and endometriosis risk: evidence from the national health and nutrition examination survey. Front Nutr. 2024 Oct;11. doi:10.3389/fnut.2024.1407099.
2. Soliman AM, Surrey ES, Bonafede M, Nelson JK, Vora JB, Agarwal SK. Health care utilization and costs associated with endometriosis among women with Medicaid insurance. J Manag Care Spec Pharm. 2019;25:566–572. doi:10.18553/jmcp.2019.25.5.566

This tea can be brewed hot or iced for a brain-health boost.

Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD

In today’s fast-paced world, maintaining optimal brain health is more important than ever. Our brains are responsible for every thought, emotion and action, making their well-being crucial for overall health. While many people focus on exercise and nutrition for physical health, the brain also requires careful attention and nurturing. Surprisingly, tea, a simple beverage enjoyed across cultures, can have a significant impact on brain health. Though often associated with relaxation and social gatherings, tea harbors potential benefits that go beyond its soothing properties.

Among the many teas out there, there is one variety that gets more fanfare than others. Learn more about this tea and why it deserves its brain-healthy reputation.

Related: 9 Things Experts Do Every Day for Better Brain Health

The Best Tea for Brain Health

Many tea varieties have been shown to improve markers of brain health, but green tea stands out as the clear winner.

To begin with, green tea contains polyphenols, which are considered a type of antioxidant, says Coleen Wysocki, M.S., RDN, owner of Zest Nutrition. Although there are thousands of polyphenols, “one of those types is epigallocatechin gallate (EGCG), which is found in green tea,” she says. Wysocki points to one systematic review and meta-analysis that shows that polyphenols may support working and long-term memory, especially in middle-aged and older adults.

“Green tea’s flavonoids help new brain cells grow, keeping current brain cells healthy and promoting blood flow to the part of the brain that nourishes our emotional regulation center,” says Maggie Moon, M.S., RD, a Los Angeles-based registered dietitian and author of The MIND Diet: 2nd Edition. Flavonoids are the group of polyphenols that include EGCG.

Green tea may also improve mood, exhibiting antidepressant and anti-anxiety qualities. One factor may be the presence of L-theanine, an amino acid naturally found in the leaves of green tea. L-theanine has been associated with improvements in anxiety and may improve stress resilience.

Of course, it’s important to remember that the studies surrounding green tea are indicationsof green tea’s potential. Therefore, if you’re experiencing health issues, it’s important to seek medical help and ask your health care provider if adding green tea to your diet is right for you.

Related: What Happens to Your Body When You Drink Green Tea Every Day

How to Enjoy Green Tea

Green tea can be added to your diet in a variety of ways, but it’s important to remember that, as with other beverages on grocery store shelves, some companies pump their products full of excess sugar. Therefore, it’s important to consume green tea in a way that works with—not against—your health.

One of the easiest ways to drink green tea is simply as traditional hot tea. Whether you purchase individually bagged or loose-leaf green tea, remember to look out for brands that use high-quality ingredients. We lay this out for you in our rating of the 8 Best Green Teas.

Green tea can be consumed either cold or hot. Making a healthy, slightly sweet cup of hot green tea is easy with this Warm Honey Green Tea recipe. If you’re more partial to cold green tea, especially during the warmer months, you can skip the drink aisle and make this Iced Mint Green Tea. Additionally, green tea can be easily added to any of your favorite beverages, including a matcha latte or even a morning smoothie.

Other Strategies for Brain Health

Many foods may support brain health outside of green tea. If you want to reap maximum brain-health benefits, it’s a good idea to take a look at your diet as a whole. Small changes in your daily food practices can make a difference.

Consume Low-Mercury Seafood

Seafood, especially oily coldwater fish such as salmon, mackerel and sardines, provides impressive amounts of DHA and EPA omega-3 fatty acids. These nutrients are linked to improved cognition in otherwise-healthy individuals. Choosing fish low in mercury ensures that you gain the benefits of these nutrients without the adverse effects associated with mercury exposure, thus supporting overall brain health. Lower-mercury seafood options include salmon, sardines and anchovies.

Eat More Berries

Fruit intake is important to any well-balanced diet, but berries take the cake in terms of cognitive health. Berries may help ward off age-related cognitive decline, and one review showed that berries may help support certain areas of cognitive function and memory performance. Try our Strawberry-Blueberry-Banana Smoothie to get a boost of berries.

Nibble on Some Dark Chocolate

When eaten in moderation, dark chocolate has been shown to decrease both physical and mental fatigue, thanks to its small amounts of caffeine. Like green tea, it also boasts flavonoids. Look for dark chocolate with at least 70% cocoa content for the most health benefits. Dark Chocolate Cashew Clusters make for a sweet snack that can help protect your body with those impressive flavonoids.

Include Eggs in Your Diet

Research suggests that eating more than one egg per week is associated with a 47% reduction in the risk of developing Alzheimer’s disease compared to no egg consumption. (This study was partly funded by the American Egg Board’s Egg Nutrition Center.) Whole eggs, with most of their nutrients found in the egg yolk, are a rich source of choline and contribute other nutrients known for supporting brain function, including the omega-3 fatty acid DHA, as well as lutein.

Snack on Nuts and Seeds

Nuts and seeds are not only great parfait toppings, but they contain vitamin E, an oft-overlooked nutrient. Vitamin E may help slow mild cognitive impairment due to the nutrient’s antioxidant properties. Check out our healthy nuts and seed recipes for a slew of ways to include these nutrient-dense foods in your diet.

The Bottom Line

Just one cup of green tea carries within it an abundance of nutrients that aid in brain health. From anti-inflammatory and antioxidant properties to mood stabilizers, green tea is good for your brainpower. Whether you’re enjoying your green tea hot or iced, you can reap the benefits of this tasty drink. Our advice? Enjoy with cozy slippers.

Read the original article on Eating Well.