Supplements and weight loss: What works and what doesn’t

Every time you scroll through social media or walk past a pharmacy shelf, you’ll see it bottles and powders promising quick fixes for weight loss. Some claim to melt belly fat, others talk about “appetite control,” and a few are labeled with words like “cleanse,” “burn,” or “shred.

”It all sounds tempting, especially when you're feeling stuck. But how much of it actually works? And how much is just good marketing?Here’s a look at what might help and what likely won’t.

Weight loss: Supplements that work

Caffeine

Caffeine is probably the most common ingredient you’ll find in over-the-counter fat burners. It’s already in coffee, tea, and energy drinks, and many supplements build their formula around it. In small to moderate amounts, caffeine might slightly boost your metabolism and help you feel more alert during workouts.

Some people also notice a temporary drop in appetite.That said, drinking too much can cause anxiety, heart palpitations, or disrupt your sleep, which can hurt your weight loss in the long run.

Green tea extract

This one’s another regular in “slimming” products. Green tea contains both caffeine and EGCG, a compound that may help the body use fat as fuel more effectively. Some small studies have shown mild weight loss support when people take green tea extract consistently, especially if they’re also exercising and eating well.

Soluble fiber (like glucomannan)

If you're constantly hungry between meals, a fiber supplement like glucomannan could help. It absorbs water in the stomach and expands slightly, helping you feel full. That can make it easier to stick to portion sizes and avoid mindless snacking. Fiber also helps with digestion and blood sugar control, which is a bonus.

Weight loss supplements: What doesn’t hold up (or isn't worth the hype)

Fat burner pills

Many products labeled as “fat burners” include a blend of stimulants, herbs, and random plant extracts.

Most don’t have enough solid research behind them. Even when they include caffeine or green tea, it’s often in amounts too low to matter, or mixed with other ingredients that haven’t been properly tested. Some formulas are also underregulated, meaning what’s listed on the label might not be exactly what’s inside.

Garcinia Cambogia

This supplement blew up a few years ago thanks to celebrity endorsements. It’s derived from a tropical fruit, and early lab studies made it sound like a miracle. Unfortunately, follow-up studies in people haven’t shown much of an effect, and in some cases, there were concerns about potential side effects, especially for the liver.

Raspberry Ketones

These are promoted as “natural fat burners,” but most of the research comes from studies on mice or in labs, not in real people. The doses used in those studies were extremely high, far more than you’d ever get from a supplement bottle. Right now, there’s no strong evidence that raspberry ketones actually help people lose weight.

Should you take supplements at all?

The truth is, supplements won’t do the hard work for you. A few may offer small benefits, but none of them can replace healthy eating, consistent movement, and sleep.

They’re tools, not solutions. If you do want to try something, talk to your doctor or a dietitian first. Some supplements can interact with medications, and others might not be safe for long-term use.If a product sounds too good to be true, it usually is. So don’t fall for the label. Focus on what you do every day, not what you take once a day. That’s where results actually come from.Supplements aren’t a shortcut. They're just sidekicks. You still need good food, proper sleep, and movement to see real results. And always check with your doctor before popping any pill—especially if you’re on medication or have health issues. Your weight loss journey should be smart, safe, and sustainable—not a race!