Concerns›Heart, blood sugar & weight

Weight loss

Check what applies to you and the best-matched supplements move to the top.

Nothing checked yetDefault order, by strength of evidence.

Bottom line

For weight loss, start with Berberine, Fiber, Protein powder. The first one to look at is Berberine — 500–1,500 mg a day. Start with 1 capsule (500 mg).; After meals, split into 2–3 doses.

Supplements ranked for this concern

AWell researchedBSome evidenceCLimited evidence
#SupplementEvidenceWhenHow muchCaution
1 Berberine
Switches on an energy-use pathway (AMPK). Studies suggest it may modestly lower weight and body fat along with blood sugar.
 B After meals, split into 2–3 doses 500–1,500 mg a day. Start with 1 capsule (500 mg). If your stomach hurts, lower the dose. With weight-loss shots or diabetes drugs, blood sugar may drop too low. Compare products
2 Fiber
Soaks up water and swells, keeping you full longer. It can ease hunger and constipation while fasting or cutting calories.
 B On an empty stomach or between meals, with 1–2 glasses of water About 5 g per serving, 1–2 times a day (start with half a scoop) If you don't drink enough water, it can actually cause constipation or stomach pain. Compare products
3 Protein powder
Helps protect the muscle that's easy to lose while cutting weight, and keeps you full longer.
 B After exercise or in the morning, split into 2 servings a day 20–30 g a day from supplements (total protein 0.8–1.5 g per kg of body weight) If you have kidney or liver disease, talk to your doctor first. Avoid products marketed for bulking up. Compare products
4 Green tea extract
Its catechins (EGCG) may support fat burning. It has the most evidence for body fat loss of any weight loss ingredient.
 B Always after a meal. It has caffeine, so avoid it at night. EGCG 300–400 mg a day or less Too much has been linked to liver damage, so avoid it if your liver is weak. Stop right away if you notice fatigue or yellowing of the skin or eyes. Details
5 Probiotics
Gut health is linked to weight, so they're a safe basic while losing weight. But body fat loss data is limited to a few strains.
 C Before breakfast (after a meal is fine if it upsets your stomach) 1 capsule of 5–10 billion CFU a day Diet probiotics advertised as a "Wegovy in a pill" don't deliver dramatic results. Compare products
6 Bitter melon extract
May blunt blood sugar after meals, and some data show modest weight loss. Used for weight concerns when blood sugar is also an issue.
 C Right after a meal Start at 500–1,000 mg, up to about 2,000 mg With diabetes drugs or weight-loss shots, watch for signs of low blood sugar like dizziness or cold sweats. Details
7 Omega-3
Supports adiponectin release, which can help fat metabolism. A basic to keep taking while fasting or losing weight.
 C Right after a meal EPA+DHA 1,000–2,000 mg a day If you take a blood thinner, talk to your doctor first. Compare products
8 Carnitine
Carries fatty acids to where they're burned for energy, which may help you tire less during exercise (little effect without exercise).
 C Right after a meal. If it keeps you awake, avoid it late in the evening. Up to 3 g a day Taking it together with several other weight loss ingredients can strain your liver. Details

Medications to watch out for

If you take any medication, talk to your doctor or pharmacist before starting.

GLP-1 shots such as Wegovy and MounjaroGreen tea extract · Berberine · Bitter melonBest not to combine with green tea extract. Blood sugar ingredients may increase low blood sugar or stomach upset.
Diabetes drugs and insulinBerberine · Bitter melonBlood sugar may drop too low. Talk to your doctor.
Liver disease or drugs that strain the liverGreen tea extract · Protein powderThe strain on your liver adds up. Talk to your doctor before taking them.
Blood thinners such as warfarin (Coumadin) and antiplatelet drugsGreen tea extract · Berberine · Omega-3May raise bleeding risk. Talk to your doctor.
Being treated for kidney diseaseProtein powderIt adds load to the kidneys, which filter protein waste. Talk to your doctor.
Iron supplementsGreen tea extractCatechins block iron absorption. Space them at least 2 hours apart.

Before supplements: daily habits

  1. 01Heavily advertised fat burners like garcinia and CLA (conjugated linoleic acid) have many reports of liver damage, so we don't recommend them.
  2. 02Aim for muscle mass, body fat percentage and waist size, not just the number on the scale.
  3. 03Even while fasting or cutting calories, don't skip protein and strength training.
  4. 04Use weight loss aids briefly and one at a time. Weight loss products are the supplements that send people to the ER most often.
  5. 05Cutting back on ultra-processed foods and sugary drinks does more than any supplement.

Product comparison

ProductFormPer servingCountCost per day
Berberine HCl 500 mg (60 Capsules)Best value
Double Wood Supplements
 Regular (berberine HCl)500 mg60 Low Amazon →
Berberine 500 mg (100 VegCaps)
Solaray
 Regular (berberine HCl)500 mg100 Low Amazon →
Premium Berberine+ Plus 1200 mg (120 Caps)
Nutrivein
 Regular (berberine HCl) + a little cinnamon1200 mg120 Low Amazon →
Berberine HCl 1200mg with Ceylon Cinnamon (120 Capsules)
NutriFlair
 Regular (berberine HCl) + a little cinnamon1200 mg120 Low Amazon →
Berberine HCl 1,200 mg (60 Capsules)
Nutricost
 Regular (berberine HCl)1200 mg60 Average Amazon →
Berberine Glucose Support with MCT Oil (90 Softgels)
NOW Foods
 Regular (berberine HCl), MCT oil softgel400 mg90 Average Amazon →
Berberine (Berbevis Phytosome + HCl, 60 Capsules)
Thorne
 Blend (regular HCl + Berbevis phytosome)Berberine HCl 450 mg + Berbevis phytosome 550 mg per serving (2 capsules)60 High Amazon →

Compare all Berberine products →

Cost per day is relative — compared with other products of the same supplement. Check Amazon for the current price. Some links are affiliate links.

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