Weight Management
No supplement does the heavy lifting here, but a few have real research behind them. Green tea extract, berberine, fiber supplements, and metabolic support supplements.
Green Tea Extract (EGCG)
Antioxidant support, modest fat oxidation enhancement, and cardiovascular health benefits via EGCG catechins
Berberine
Blood sugar regulation, cholesterol reduction, metabolic health, weight management
Psyllium Husk
Soluble fiber that improves bowel regularity, lowers LDL cholesterol, and moderates post-meal blood glucose spikes. One of the few supplements with an FDA-approved health claim for heart disease risk reduction.
Meal Replacement Shake
A convenient, calorie-controlled stand-in for a meal when you would otherwise skip eating or grab fast food - useful for short-term weight control and convenience, not a health upgrade over a balanced plate of real food.
L-Carnitine
Exercise recovery, post-MI cardiovascular support, modest fat-loss adjunct, and male fertility
Fenugreek
Modest blood sugar and HbA1c reductions; mixed signals for testosterone, libido, and lactation support
Chromium Picolinate
Modest blood sugar / HbA1c support in type 2 diabetes; small effects on weight and carbohydrate craving
Inositol
PCOS metabolic and ovulatory support, gestational diabetes prevention, anxiety and panic disorder
Myo-Inositol
Supports normal ovarian function, insulin sensitivity, and cycle regularity in women with PCOS, with secondary use for IVF egg quality and gestational diabetes prevention
D-Chiro-Inositol
Insulin pathway and ovarian support, almost always better delivered as part of a 40:1 myo-inositol to D-chiro-inositol ratio than as DCI alone
MCT Oil
Rapid ketone fuel, modest body composition support when substituted for long-chain fats, and a studied adjunct in mild Alzheimer's cognitive decline
Alpha-Lipoic Acid (ALA)
Studied for nerve comfort in diabetic peripheral neuropathy under physician care, antioxidant cofactor that regenerates glutathione and vitamins C and E, and modest support for body weight and metabolic markers.
Gymnema Sylvestre
Sweet-taste suppression that can blunt sugar cravings short-term, plus modest support for blood sugar already in the normal range
Glucomannan
Soluble fiber from konjac root that expands in the stomach with water, supports satiety before meals, and modestly lowers LDL cholesterol. EFSA approved an Article 13 health claim for body weight reduction at 3g/day in three divided doses with water before meals, in the context of an energy-restricted diet. Trial evidence on weight is mixed: short-term studies favor glucomannan, but the largest meta-analysis found no statistically significant overall effect.
Dandelion Root (Taraxacum officinale)
Traditional digestive bitter and mild diuretic; supports digestive comfort and normal urinary flow
Black Seed Oil (Nigella sativa, thymoquinone-containing)
Supports normal lipid balance, blood pressure within the normal range, glycemic markers, and modest weight management; thymoquinone is the studied bioactive
Cinnamon
Modest support for fasting blood glucose already in the normal range, with Ceylon cinnamon strongly preferred over Cassia for chronic daily use because of coumarin content
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products discussed on this page are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.