Losing weight is challenging, and many people turn to weight-loss supplements to help achieve their goals. Unfortunately, many supplements marketed for weight loss don’t do what they promise—and may even work against your goals. Not only are supplements expensive, but they are also unregulated, so you don’t always know what you’re getting. The best way to lose weight is to focus on a food-first approach, which means eating plenty of nutrient-dense foods and maintaining a slight calorie deficit over time. 

In this article, we get into some popular weight-loss supplements and why nutrition professionals don’t recommend them, plus helpful tips for healthy, sustainable weight loss. Knowing what to watch out for can help you make informed choices and prioritize strategies that actually support your health and weight-loss journey.

Green Coffee Bean Extract

If you’ve searched for supplements aiding weight loss, you’ve likely come across green coffee bean extract. Quite simply, this supplement is derived from the coffee plant’s seeds, which are green before roasting. “[Green coffee bean extract] has chlorogenic acid, a coffee compound that can supposedly decrease fat absorption and speed up metabolism,” says Danielle VenHuizen, M.S., RDN. She adds that these claims are mostly unwarranted. 

Only a few human trials have examined the effectiveness of green coffee bean extract on weight loss. These trials had poor study design and showed mixed results. While one study found that green coffee extract may help reduce weight and body mass index, there wasn’t a significant effect on body fat percentage, meaning that the mass lost could come from water or muscle.

Body mass index (BMI) is a flawed measure that’s often used in healthcare to determine a person’s body weight category, and therefore, chronic disease risk. However, it has limitations and does not account for individual factors that influence one’s health status, such as body composition, ethnicity, race, sex and age. This is why it shouldn’t be used as a comprehensive measure of someone’s health and can be a source of body size stigma and bias.

“Additionally, in my clinical experience, I have yet to meet a client who has lost weight by using green coffee bean extract,” says VenHuizen. Lastly, there isn’t much information on the safety of green coffee bean extract, so buyers beware. 

Garcinia Cambogia

Garcinia cambogia is a fruit with ​​hydroxycitric acid (HCA), a compound thought to reduce fat production in the body and suppress appetite. “Studies seem to indicate that some of these claims might be true, but unfortunately, the benefits are modest, and the research is conflicting,” says VenHuizen. One study states that there are only a small number of studies on Garcinia cambogia, and the methodology is poor, meaning that these results shouldn’t be trusted.

Even more alarming, “several studies have reported liver issues with long-term use of this supplement,” says VenHuizen. This is another pretty convincing reason to avoid adding this supplement to your weight-loss regimen. 

Raspberry Ketone

Raspberry ketone is a compound found in the raspberry fruit. Small test-tube and animal studies suggest it may suppress the buildup of fat in the body, but the results are extremely limited. There has only been one human study on the effects of raspberry ketone on weight loss. The participants took the supplement for eight weeks while also following a calorie-restricted diet. The raspberry ketone supplement was combined with caffeine, bitter orange, ginger, garlic, cayenne, L-theanine, pepper extract, B vitamins and chromium. 

The 45 participants who finished the study lost weight, but it’s impossible to know if it was due to the raspberry ketone blend or the calorie deficit. In short, there isn’t enough evidence to support raspberry ketone for weight loss, so save your money. Instead, we recommend snacking on some raspberries, which have several health benefits, including filling fiber and inflammation-fighting anthocyanins.

Caffeine

The most recognizable supplement on this list, caffeine is a compound that stimulates the nervous system. It’s naturally present in tea, coffee and chocolate, as well as in herbal supplements like guarana. Caffeine increases thermogenesis, the body’s natural production of heat. During this process, the body burns extra calories. 

Research suggests caffeine can help with weight loss, but a large dose is necessary to create a response. One study concluded that more than 3 milligrams of caffeine per kilogram of body weight is necessary to stimulate the breakdown of fat. For a 150-pound person, that’s 200 mg of caffeine, or two cups of coffee. 

It is recommended to cap caffeine consumption 400 mg daily for safety, but everyone has a different tolerance level. People sensitive to caffeine may experience symptoms like nervousness, jitters, heart racing and headaches, among others. 

Although caffeine may increase fat loss, it’s not the best way to lose weight, especially because supplements with caffeine may contain more than that, plus other stimulants. That said, caffeine from natural sources like coffee is the safest way to consume caffeine. So, feel free to include a cup of coffee or tea in your day for an energy boost, but don’t expect it to affect your weight too much. 

Tips for Healthy Weight Loss 

Although they may not be quick or flashy, the most effective tools for losing weight are good old-fashioned healthy eating and exercise. VenHuizen recommends increasing fiber-rich fruits and vegetables and healthy fats in the diet. “These foods naturally increase satiety and provide anti-inflammatory benefits that may aid in weight loss,” says VenHuizen. “And unlike supplements, studies on fruit and vegetable intake show that these foods improve weight-loss efforts,” she adds. 

In addition, “Trying to stay moderately active throughout the day, especially for people who work sedentary desk jobs, can help with weight loss,” says Madeleine Putzi, M.S., RDN. She recommends getting up and walking around once per hour to increase your total amount of steps for the day, which is an easy and non-taxing way to increase your daily calorie burn. 

Putzi also suggests investing in a standing desk and/or a walking pad if possible. “If you walk for 10 minutes at 3 miles per hour, you will hit around 1,000 steps. Do that every hour, and that’s an easy 8,000 steps by the end of your workday,” says Putzi.

Our Expert Take

Weight-loss supplements are usually not worth the expensive price tag. If a supplement promises to “magically burn fat or flatten your belly,” chances are it’s not the miracle that’s promised on the bottle. A food and exercise approach to weight loss is the most effective way to reach your weight-loss goals in a sustainable way.

Colostrum is often called “liquid gold” by lactation specialists, midwives and infant-health researchers. It’s the early milk produced in the first days after childbirth: thick, yellow and rich in antibodies, proteins and nutrients.

Newborn babies benefit greatly from it because their immune systems are not yet fully developed and their stomachs can only hold very small amounts. For babies, there’s no debate: colostrum is incredibly beneficial.

But some wellness brands are marketing colostrum to adults. Kourtney Kardashian Barker’s Lemme range sells it as sweet gummies, a sugar-free liquid supplement and creamer.

The appeal is easy to understand. Colostrum has a powerful reputation in infant health. If it protects newborns, many assume it must offer something extraordinary for adults too – but does it?

Babies and adults have very different nutritional needs. A newborn’s stomach holds only a few millilitres, and their immune system is immature. Colostrum provides highly concentrated immune and nutritional factors that the baby needs in its first days of life.

Adults, by contrast, have fully developed digestive and immune systems and can obtain nutrients from a varied diet. An adult stomach holds around one to one-and-a-half litres and expands further after eating. What is essential for a baby is not automatically useful or necessary for an adult body.

While colostrum has undeniable benefits in early life, the versions sold to adults are processed, flavoured and taken in much smaller amounts. That’s why it’s important to look closely at what these products contain and what their marketing suggests they can do.

Colostrum-based supplements are often promoted using persuasive wellness language and health-related suggestions, but scientific evidence for their effectiveness in adults remains limited, early and often based on small studies involving specific groups rather than healthy people. Here’s a closer look at the ideas behind some of these marketing messages and what research actually tells us.

Gut health, digestion and reduced bloating

Some small studies suggest that bovine colostrum might reduce temporary increases in intestinal permeability, sometimes called “leaky gut”, where the lining of the intestine becomes less effective at keeping out bacteria and toxins. These changes can occur after intense exercise or when taking non-steroidal anti-inflammatory medicines, drugs that can irritate the stomach and gut lining.

However, these studies involved only a small number of participants in specific contexts, not healthy adults in everyday life. The findings are considered preliminary and would require larger, well-designed clinical trials before any conclusions could be drawn about general digestive benefits.

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The prebiotic fibres inulin and xylooligosaccharides, sometimes added to supplements, are much better studied. Inulin has been shown to increase levels of beneficial gut bacteria such as bifidobacteria, while xylooligosaccharides have been linked to greater bacterial diversity and small improvements in markers related to bowel health, obesity and type 2 diabetes in early research.

But these fibres are not unique to colostrum-based products. They also occur naturally in foods such as onions, garlic, leeks, bananas and chicory root and are widely available as standalone fibre supplements.

Immune system support

Colostrum helps newborns develop immunity by providing antibodies at a time when their immune systems are still forming. This does not mean that taking colostrum will strengthen a healthy adult’s immune system.

The idea of “boosting” immunity – a phrase used in promotional material for Kardashian Barker’s Lemme colostrum supplements – is common in wellness marketing, but it can be misleading.

A healthy immune system doesn’t usually need boosting, and an overactive one can cause harm by attacking the body’s own tissues, as happens in autoimmune conditions such as type 1 diabetes or rheumatoid arthritis.

Some research has explored the potential of bovine colostrum in specific conditions, such as ulcerative colitis and travellers’ diarrhoea. But these studies are small, focus on people who are already unwell and cannot be generalised to the wider population. Anyone with health concerns should seek medical advice before taking any supplement.

In Lemme’s products, references to immune support appear to rely primarily on vitamin D. Vitamin D does help regulate the immune system and supports bone health, and low levels are common in winter or in people with limited sunlight exposure. However, vitamin D is inexpensive and widely available as a standalone supplement.

“Full body wellness”

This is a broad phrase without a specific scientific definition. On the Lemme website, the company states that vitamin D supports healthy bones and teeth, which is accurate, but that benefit is not unique to its colostrum products.

“Glowing skin”

This phrase has appeared in some advertising coverage but not on the official product page. “Glowing skin” has no clinical definition and no standard method of measurement. There’s currently no evidence that colostrum, or any of the ingredients in these supplements, produces this effect.

How language influences trust

Lemme’s website includes the standard disclaimer found on most dietary supplements, stating that the products are not intended to diagnose, treat, cure or prevent disease.

The brand also describes its ingredients as “clinically studied.” This is not the same as “clinically proven.” The phrase typically means that an ingredient has been tested in some form of study, but it does not indicate whether the results were positive, significant or relevant to human health.

Research shows that consumers often confuse these terms. It sounds scientific, but does not demonstrate proven efficacy.

Colostrum is extraordinary for newborns. Nature designed it to protect babies during their most vulnerable days. For adults, however, there is no strong evidence from large, well-designed trials that colostrum supplements improve skin, digestion or immunity in healthy individuals. Some ingredients in these products may show potential in specific medical conditions, but that is not the same as demonstrating general wellness effects.

Colostrum supplements primarily market the idea of something pure, powerful and natural. At present, the science does not fully support these suggestions.

Investors hunting for fireworks in Japanese consumer stocks will not find a spectacle in Ito En right now, but the market’s message is quietly constructive. The tea and beverage specialist has edged up over the past several sessions, extending a steady medium term advance while avoiding the sharp swings seen elsewhere in the food and drink space. The tone around the stock is neither euphoric nor fearful. Instead, Ito En sits in that intriguing middle ground where resilient fundamentals and modest valuation upside coexist with very real margin and FX risks.

One-Year Investment Performance

A year ago, buying Ito En looked like a conservative bet on Japanese consumption rather than a high octane growth play. That caution has been rewarded more than punished. Based on exchange data compiled from Yahoo Finance and other quote services, Ito En’s stock closed roughly 15 to 20 percent lower one year ago compared with its latest close. The exact figures vary slightly across providers, but the directional message is clear: the past twelve months have delivered a solid, mid teens percentage gain for patient shareholders.

What does that mean in real money terms? A hypothetical investor who had committed the equivalent of 10,000 units of local currency to Ito En a year ago would now sit on a position worth roughly 11,500 to 12,000, before dividends and trading costs. That is not the kind of windfall that turns heads on social media, yet in the context of a choppy global consumer landscape and lingering inflation in input costs, it reflects impressive capital preservation with a respectable kicker. The ride has not been entirely smooth, with pullbacks during broader Japanese equity corrections, but the long term trajectory still tilts decisively upward.

For investors who stepped in near last year’s lows, the performance looks even better when viewed against Ito En’s 52 week range. The share price currently trades close to the upper half of that band, comfortably above the 52 week low and below but not far from the 52 week high. That position within the range suggests that while the easy money from the recovery phase may already be made, the stock has avoided the kind of frothy overextension that often precedes sharp reversals.

Recent Catalysts and News

In terms of fresh headlines, the past several days have been relatively subdued for Ito En. A targeted search across major business outlets and Japanese market coverage turns up no blockbuster announcements such as transformative acquisitions or radical management changes in the very recent past. Instead, the narrative revolves around incremental developments: ongoing product refreshes in the ready to drink green tea segment, marketing efforts around functional beverages and continued discipline in cost management amid elevated raw material and logistics expenses.

Earlier this week, local coverage and industry commentary focused more on sector level trends than on Ito En specifically. Rising attention to healthier, low sugar drinks and sustained interest in green tea based beverages continues to favor Ito En’s core franchise. The company appears to be leaning into this tailwind with product line extensions and packaging innovations rather than radical repositioning. At the same time, commentary from Japanese equity strategists highlights that food and beverage names such as Ito En are benefiting from investors rotating toward defensive growth while keeping a close eye on yen fluctuations that can affect imported ingredient costs.

Looking slightly beyond the very latest headlines and into the recent quarter, Ito En’s results have generally reinforced this picture of measured momentum. Revenue growth has been supported by both volume and pricing, though management has acknowledged that passing through higher costs without denting demand remains a delicate balancing act. There has been no sign of a dramatic pivot away from the core tea and beverage business, which remains the economic engine, but rather a continued emphasis on deepening distribution, optimizing vending machine networks and fine tuning the product mix for profitability.

Wall Street Verdict & Price Targets

When it comes to external opinions, Ito En does not command the same level of global analyst coverage as mega cap tech or automotive names, yet several major houses keep the stock on their radar. A search across international broker commentary from providers such as Morgan Stanley, UBS and local Japanese brokerages indicates a broadly neutral to moderately positive stance within the last month. The prevailing rating cluster sits around Hold with select Buy recommendations that frame Ito En as a quality defensive play rather than a high growth story.

Recent notes from analysts, as summarized in regional financial media, point to price targets that imply limited but not negligible upside from the current quote. Typical target ranges hover in the mid single digit to low double digit percentage above the latest trading level. Morgan Stanley and UBS, for example, emphasize Ito En’s strong brand equity and stable cash generation, but temper their enthusiasm with references to cost inflation, domestic market saturation and the relatively slow pace of overseas expansion. There is little appetite to slap a Sell label on the stock, yet these institutions also stop short of championing it as a must own outperformer.

This consensus leaves investors with a clear message. At current prices, Wall Street and Tokyo based strategists broadly regard Ito En as fairly valued to slightly undervalued. The stock’s 90 day trend, which shows a gentle upward slope rather than a sharp spike, reinforces this notion of gradual appreciation rather than speculative frenzy. For portfolio builders, that makes Ito En a candidate for the core defensive sleeve more than a tactical trading vehicle.

Future Prospects and Strategy

Underneath the share price sits a business model that is remarkably simple to describe yet difficult to replicate. Ito En is, at its heart, a beverages company built on Japanese tea culture. It has turned green tea and related drinks into a scalable, highly recognizable product family across supermarkets, convenience stores and vending machines. The company also extends into tea leaves and allied products, but the ready to drink segment is the centerpiece of both revenue and investor attention.

Looking ahead to the coming months, several factors will shape Ito En’s trajectory. First, input cost dynamics matter. Any easing in packaging and logistics expenses would flow quickly into margins, especially if the company can hold the pricing gains it has already pushed through. Second, currency moves remain a double edged sword, influencing both imported costs and the translation of any overseas earnings. Third, domestic demand for healthier beverages provides a structural tailwind, but the pace and profitability of international expansion will determine whether Ito En can accelerate growth beyond its home market baseline.

The technical picture complements this fundamental story. The five day performance shows a modest gain, reflecting gentle buying interest rather than a speculative surge, while the broader 90 day trend captures a slow grind higher from previous consolidation levels. Volatility has been contained, suggesting that short term traders are not dominating the shareholder register. If the company can deliver another stable earnings print and demonstrate continued discipline on costs, the stock appears well placed to continue this steady ascent, albeit without dramatic re rating.

For investors, the key question is simple: is a high quality, defensive Japanese beverage champion with mid teens one year gains and a calm chart worth holding at current levels? The answer likely depends on portfolio context. For those seeking explosive growth, Ito En may look too measured. For those seeking resilient cash flows, brand strength and a relatively predictable earnings stream in a turbulent world, the market’s current, cautiously bullish stance on Ito En might feel exactly right.

Creatine is one of the most popular supplements for improved exercise and physical performance. Possible side effects caused by creatine include weight gain, nausea, diarrhea, muscle cramps, and heat intolerance.

The most commonly reported side effect of creatine is weight gain. This increase in weight happens because creatine brings water into your muscles. The increase in water (also known as water retention) can make it seem like you have gained weight.

Creatine is “osmotically active”, meaning when you have creatine in your muscle cells, it brings water with it. This can cause water retention and lead to weight gain. Creatine may also help increase your muscle mass, potentially leading to changes in your weight. However, you are likely using creatine for this muscle increase.

Any signs of weight gain should go away after the first 1 to 2 weeks of taking creatine. Water retention is more likely if you are taking a “loading” dose of creatine. A loading dose is a higher dose of creatine, taken to maximize the amount of creatine stored in the body.

The usual loading dose is 20 to 25 grams daily for 5 to 7 days. The typical daily maintenance dose of creatine (3 to 5 grams per day) is less likely to cause water retention.

Nausea and diarrhea are two gastrointestinal (GI) side effects reported with creatine use. These are reported more commonly during the phase of creatine loading.

Nausea is likely caused by the large amount of water and creatine ingested, while diarrhea is likely caused by creatine pulling water into your intestines.

Muscle cramps and muscle stiffness are also reported side effects of creatine. Many studies reporting this were conducted in athletes, who also used various supplements and exceeded the recommended dose of creatine.

Researchers initially thought that the cramping was caused by dehydration. However, studies have not shown that this is true. Some studies have even shown that creatine helps to relieve muscle cramps.

More research is needed on the topic to understand how creatine affects the muscles.

When taking creatine, you may feel overheated, especially in warm environments. This feeling (also called heat intolerance) is thought to be caused by the supplement.

However, studies are conflicting on if this is true. It is more likely that heat intolerance is caused by exercise or physical activity. More research is needed on this side effect.

Though creatine side effects are not dangerous or common, they can be bothersome. To lower your risk for these side effects, consider doing these things:

• Stay hydrated: Keeping your body hydrated lowers your risk of side effects. Being hydrated also causes you to urinate (pee) more, which helps eliminate excess fluid in your body.
• Stretch: Relieve muscle cramps and stiffness by stretching regularly before and after exercise. Stretching carefully while you have a muscle cramp or stiffness can also help with the uncomfortable feeling.
• Eat less salt: Excessive salt intake can increase your risk of water retention. If you notice that you are retaining more water than usual, consider reducing your salt intake.

Consult a healthcare provider if you have any questions or concerns about creatine side effects.

Vitamin B12 is an essential nutrient that supports red blood cell production, nerve function, energy metabolism, and DNA synthesis. A supplement can help fill gaps when you’re not getting enough vitamin B12 from foods like eggs, oysters, and salmon, but experts say there’s no single best time to take it.

Because vitamin B12 is water-soluble, meaning it dissolves in water, it’s often best taken on an empty stomach with water, said Megan Meyer, PhD, a science communication consultant based in Durham, North Carolina. Some limited evidence also suggests vitamin B12 could reduce sleep, so taking it earlier in the day may be a good idea.

Still, there’s no universally ideal time to take vitamin B12, according to Talia Follador, RDN, LDN, a registered dietitian nutritionist and founder of Follador Nutrition Services. “What matters most is being consistent and taking the proper dosage,” she said.

While the timing of vitamin B12 may not matter much, other factors can impact the efficacy of the supplement, said Julie Pace, RDN, a functional dietitian nutritionist & founder of Core Nutrition Health & Wellness.

These include the form of the supplement, stomach acid levels, existing B12 status, and the body’s ability to produce a protein called intrinsic factor, which is essential for absorption. “Think of it as a ‘shuttle bus’ that carries B12 through your digestive system into your bloodstream,” Pace told Health. “Without it, your body can’t absorb B12 from food, regardless of how much you eat.” 

For people who have trouble absorbing B12, higher-dose supplements or even injections may be necessary, Follador said.

Meyer recommends getting vitamin B12 from food whenever possible. Many animal products naturally contain B12, and some foods—such as breakfast cereals, nutritional yeast, and plant-based milks—are fortified with it.

However, people who are deficient in vitamin B12, which can be confirmed with a blood test, may benefit from supplements. Those who follow vegan or vegetarian diets, as well as people with conditions that impair nutrient absorption, such as celiac disease or Crohn’s disease, are more likely to be deficient, Meyer said.

Supplement doses can be as high as 1,000 micrograms—far above the 2.4 micrograms most adults need—but because vitamin B12 is water-soluble and not stored in the body, these amounts are considered safe, Meyer added.