Pursuing weight loss often involves a multifactorial approach, such as a healthy diet, decreased calorie intake, and regular physical activity. Some people may be interested in taking medications and supplements to aid in their weight loss journey.

Numerous supplements and herbs may potentially be useful as weight loss aids, including green tea extract, caffeine, and turmeric.

Green tea (Camellia sinensis) and green tea extract contain catechins and caffeine, which may help with weight loss. Both work by blocking the creation of fat tissue and increasing the energy your body uses to complete functions like burning calories.

Research on the effect of green tea extract on weight loss is conflicting, likely due to an inconsistency in the amount of catechins and caffeine in different products. Most studies report that both ingredients are necessary for the weight loss benefits. The amount of weight loss reported is minimal compared to other lifestyle changes.

Green tea can be consumed as a beverage or as a green tea extract supplement in the form of a capsule or powder. The exact dose needed to help with weight loss is unknown. A cup of brewed green tea offers about 240-320 milligrams of catechins and 45 milligrams of caffeine. Green tea extracts can provide 400-450 milligrams of catechins per capsule.

Reported side effects with green tea extract include constipation, abdominal pain, nausea, increased blood pressure, and liver damage.

Caffeine is a common additive in many weight loss supplements. It helps with weight loss by giving you energy, stimulating the central nervous system, increasing fat oxidation and fluid loss, and increasing the energy used in the body.

Research on caffeine in weight loss often uses a combination of other products that may help with weight loss, making it difficult to say which types of caffeine and doses are best for weight loss.

Caffeine can be found in many beverage products or taken by mouth in tablet or powder form. Herbal products that naturally contain caffeine include guarana (Paullinia cupana) and kola nut (Cola nitida).

Caffeine is considered safe in doses less than 400-500 milligrams daily. An 8-ounce cup of coffee contains about 85-100 milligrams of caffeine. Reported side effects with caffeine include nervousness, jitteriness, vomiting, and fast heart rate. Doses as high as 15 milligrams per kilogram of your body weight can be dangerous, leading to seizures and brain swelling.

Garcinia cambogia is a fruit-bearing tree found throughout Asia, Africa, and the Polynesian Islands. The fruit contains hydroxycitric acid (HCA), a compound believed to help with weight loss by blocking the creation of fat in the body and decreasing food intake.

Some data reports that Garcinia cambogia is beneficial for weight loss. Other studies have found that the supplement does not lead to meaningful weight loss, only helping people lose about four pounds after four months. More studies are needed to understand the usefulness and ideal dose of Garcinia cambogia for weight loss.

Garcinia cambogia supplements are available in capsule form as a single product or in a supplement containing multiple products. Reported side effects include headache, nausea, vomiting, diarrhea, and liver damage.

Carnitine is an amino acid naturally found in the body and certain dairy and red meat products. Carnitine may help with weight loss by increasing the oxidation of fatty acids and helping you feel fuller more quickly.

Supplementing with carnitine appears to offer some weight loss benefits, though data is conflicting. Doses of 2 grams daily seem to be the most effective, though more research is needed.

Carnitine is considered safe in doses of up to 2 grams daily for one year or 4 grams daily for 56 days. Side effects reported with carnitine include nausea, vomiting, diarrhea, abdominal cramps, and a fishy body odor.

Chromium is a mineral that helps with metabolism and insulin’s function in the body. It may also help with weight loss by increasing muscle mass and lowering food cravings and intake.

Similar to other weight loss supplements, data on the benefits of chromium are conflicting. Chromium’s potential weight loss benefits are minimal, with some studies only seeing 3-6 pounds of weight loss over time.

Chromium supplements are available in multiple chromium salt forms and are commonly found as tablets. The recommended adequate intake of chromium for adults who are not pregnant or lactating ranges from 20-35 micrograms per day.

Chromium is considered safe in doses of up to 200 micrograms daily for up to six months. Doses up to 1000 micrograms have been reported as safe. Reported side effects include headache, diarrhea, constipation, weakness, irritability, and vomiting.

Conjugated linoleic acid (CLA) is a product containing the fatty acid linoleic acid. CLA helps with weight loss by increasing the breakdown of fat tissue in the body.

Studies on CLA and weight loss have found that the supplement reduces body fat and improves lean body mass over time. The results of these studies are too small to be clinically significant but could offer additional options for people using other methods to lose weight.

CLA can be found naturally in dairy products and meat from cows and other animals. It is also available as a soft gel supplement. CLA is considered safe in doses of up to 6 grams daily for up to 12 months. Side effects reported include abdominal pain, constipation, and diarrhea.

Ginseng is a popular herb used to treat many health conditions. It is believed to help with weight loss by controlling appetite and reducing the urges for food signaled by the brain.

Studies evaluating ginseng and weight loss in humans are limited. The few studies available also have conflicting information and do not offer a definite benefit of the herb for weight loss.

Ginseng can be added as a spice to your favorite meals. Ginseng supplements are available in capsule or powder form. There is no standard dosing recommendation for ginseng in regards to weight loss. General dosing recommendations for ginseng supplements range from 200 milligrams to 3 grams daily for up to 12 weeks.

Cayenne pepper is a chili pepper that contains capsaicin. Capsaicin can help improve metabolism, increasing the calories you burn and helping you lose weight.

There are no specific dosing recommendations for cayenne pepper in weight loss, though some studies used doses of 2-4 milligrams daily.

Cayenne pepper can be incorporated into your diet as a seasoning or through capsule supplements. Common side effects reported include belching, bloating, diarrhea, gas, and headache.

Green coffee bean extract comes from beans found on coffee plants like Coffea arabica, Coffea canephora, and Coffea robusta. The name refers to the fact that the beans on these plants appear green until they are roasted.

Green coffee bean extract contains caffeine, which is likely what aids in the weight loss benefit. The extract helps with weight loss by blocking fat tissue from gathering in the body and helping with glucose metabolism.

Many studies in animals have shown that green coffee bean extract leads to weight loss. Studies in humans have reported that the extract does not have a drastic benefit but does seem to moderately aid in weight loss. More research is needed to understand whether the extract can be useful for weight loss.

Green coffee bean extract is considered safe in doses of up to 200 milligrams per day for up to 12 weeks. Commonly reported side effects include headache.

Turmeric is a spice commonly used in Chinese and Indian medicine. Its main active ingredient is curcumin, which has anti-inflammatory properties. Turmeric is thought to help support weight loss by blocking numerous inflammation markers known to cause obesity.

It is not well known if the spice is actually useful for weight loss, as studies have not provided a clear answer. Some studies found that taking turmeric provided minimal weight loss, while others have found that daily doses above 1,000 milligrams for eight weeks reduced waist circumference.

Turmeric can be added as a spice to foods or taken in powder or capsule form. Common side effects reported with turmeric include constipation, heartburn, nausea, and vomiting.

Pyruvate is a sugar naturally found in your body. It increases the breakdown of fat cells and the overall energy used in various body functions.

Data on pyruvate is not strong, and more research is needed to fully understand its weight loss potential. Studies have found that diets high in pyruvate often lead to weight loss and improved metabolism.

Pyruvate can be found in certain fruits, vegetables, and cheeses. Pyruvate is available as a supplement, often combined with other vitamins and minerals. Doses range from 6-40 grams daily for up to six weeks.

Pyruvate is considered safe in doses of up to 30 grams per day for six weeks. Reported side effects include diarrhea, gas, and bloating.

Chitosan is a sugar compound found in the outer skeleton of crabs, lobsters, and other shellfish. It is believed to help with weight loss by stopping the body from absorbing fats.

Researchers do not believe chitosan offers a significant weight loss benefit. One study only reported a loss of 1 pound of body fat after seven months in healthy people taking 2.5 grams daily for 12 days. More studies are needed to understand whether chitosan is helpful for weight loss.

Chitosan is often taken in doses of up to 1.35 grams daily for up to 12 weeks. The supplement is available in powder, capsule, or tablet form.

Chitosan is considered safe in doses of up to 15 grams daily for up to six months. It may not be safe for those with a shellfish allergy. Reported side effects with chitosan include gas, bloating, constipation, heartburn, and nausea.

It’s important to evaluate the quality of weight loss supplement products. The United States Food and Drug Administration (FDA) does not evaluate or approve dietary supplement ingredients, labeling, quality, or safety before the product reaches the market.

There is also a lack of scientific evidence that proves that many supplements lead to weight loss, despite what their labels may say.

If the FDA discovers that a supplement is unsafe or a drug manufacturer is making false claims about a product, they may request that the product be taken off the market or release a warning against it.

Shopping for supplements tested by independent third-party organizations, such as the United States Pharmacopeia (USP), NSF International, and ConsumerLab.com, helps ensure the accuracy and purity of the ingredients.

Weight loss often requires multiple lifestyle changes, including improving your diet, consuming fewer calories, and exercising regularly.

Numerous supplements and herbs, including green tea extract, caffeine, and turmeric, may have potential use as weight loss aids. Talk with your healthcare provider if you are interested in starting a supplement or herb for weight loss. They can help you decide if the product would be safe and beneficial to your health.