Proven Supplements

Our view is that you should take supplements for specific reasons, as part of an intelligent system. And of course you should only take supplements that have solid evidence that they are effective for the intended purposes. For evidence, obviously scientific research and clinical studies are ideal, but you can also take a serious look at the real-world experiences of others.

We've done a lot of research in this area. Below you will find our analysis of proven supplements that can help you directly and indirectly lose weight.

Protein Powder

Protein is known as the "dieter's secret weapon". It's the most filling macronutrient so it helps people stay on diet programs. It also helps preserve lean body mass on low calorie diets or when transitioning to ketosis on a ketogenic diet. On any diet, protein must be kept high to avoid hunger, fatigue and other problems. Inadequate protein can lead to hair loss, brittle nails, etc.

So, it makes perfect sense that protein powder is a recommended supplement. If you get enough natural protein then of course you don't need to use protein powder; but you may want to, because it's very convenient (no cooking, portable, boost protein in recipes). It's also nice for vegetarians or those who just don't like to cook a lot of meat.

There are a few different types of protein, but whey protein is a great choice. It's ideal to use a protein powder as low in carbs as possible, preferably sweetened without sugar. Stevia-sweetened powders are a good option. Or use unflavored, which typically contains no additives; use in smoothies or other recipes. If you aren't concerned about going low-carb (or ketogenic) then some added sugar is okay; you'll just need to consume it moderately.

Recommendations:

Optimum Nutrition Gold Standard Whey (link goes to vanilla flavor but they have other flavors).
Optimum Nutrition Platinum Hydro Whey, a more advanced formula.
If you want the absolute best whey protein on the market, get Promix Grass-Fed Whey Protein (that's the unflavored option).

Appetite

It's obvious to anyone who has tried to lose weight that reducing hunger and appetite to any degree is a big help. The strongest appetite suppressants are pharmaceutical drugs, but drugs can have nasty side effects. For that reason, many people prefer natural supplements.

Recommendations:

Glucomannan: For appetite management and eating less, the ingredient backed by more scientific studies than anything else is a super fiber called Amorphophallus konjac or glucomannan which expands up to 17 times its regular size after consumption.
Protein powder: As mentioned above, protein is the most filling macronutrient, so protein powder is a great choice for appetite control. You can use protein powder to boost the filling power of a meal, either by mixing it into a recipe, or by mixing up a drink to consume along with the meal. Or, you can use it between meals as a snack, or as a Pre-Fill food item. See above for our recommendations.

Sleep (And Related Effects)

Your body needs restorative sleep for health and weight loss. Sleep has a major impact on your eating behavior, especially with carb cravings. It's an unconscious effect so you may not even realize how your appetite is affected. Prescription drugs for sleep (sedative/hypnotic drugs) are not recommended due to side effects and disruption of normal sleep processes. In contrast, the natural sleep enhancers listed below appear to actually increase the time spent in the deeper levels of non-REM sleep, allowing for the brain and body to get fully recharged.

Recommendations:

5-HTP: Take when you are getting ready for bed as a sleep aid. Take at mealtimes to assist with appetite control. 5-HTP also assists with mood, making it an antidepressant, sleep aid and appetite suppressant rolled into one. Evidence suggests 5-HTP is especially effective for obese and diabetic people. Don't take with any other antidepressant or med that affects serotonin unless cleared by your doctor.
Multi-ingredient herbal supplement containing a well-rounded variety of different herbs and complementary ingredients is also effective and a good choice for not just sleep but any anxiety-related issues.
L-theanine: The relaxation and anti-anxiety effect helps many people release tension and calm down before bedtime, which obviously helps with going to sleep.

Stress

If you have trouble losing weight after you've done all you can, or your weight has stopped or stalled, it may be due to stress, of any kind (job/work stress, family stress, studying for exams, high physical activity, new exercise program, excessive worry, everything in modern life basically). Stress creates chronically elevated levels of cortisol which can cause water retention and mask weight loss. People who are stressed are more likely to get food cravings. When we are under stress our brain shuts down the part that suppresses appetite, and in turn creates the emotional need to calm that stress.

Recommendations:

A type of natural substance called "adaptogens" can not only reduce stress and stress-induced fatigue but also boost your mood and feelings of well being, all of which helps with weight loss. Rhodiola rosea is our top recommendation. Ashwagandha is another popular adaptogen to try.
L-theanine: This is an amazing amino acid (a protein) that has been proven to produce relaxation, reduce anxiety and stress, and improve your mood and feelings of well being. The gold standard for L-theanine is Suntheanine which is used in the product we've linked to.

Fat Loss / Lean Body Mass Preservation

These ingredients help increase fat loss while on a diet and/or help preserve lean body mass. Preservation of lean body mass is desirable because it means the body is burning more fat for energy instead of muscle. Even if the effect is modest, when you're in serious weight loss mode, or especially if you're aiming to get very lean and want to look your best, any improvement in the muscle-to-fat ratio is desirable. Be patient with these; you'll need to take them over a period of weeks.

Recommendations:

CLA (Conjugated Linoleic Acid): A large number of studies have been done on CLA. Results are mixed, but many of the studies were in fact very positive, showing weight loss, fat loss and lean muscle preservation. Anecdotal evidence is good; many people have taken CLA on a regular/long-term basis on a diet/exercise and believe it has helped their fat loss.
Calcium: According to some studies, taking 600mg of calcium daily helps fat loss. Unless you are eating a lot of dairy, you will need to take a supplement to reach that amount. Most calcium supplements come with Vitamin D because it helps improve calcium absorption and most people are deficient in Vitamin D anyway. Also, Vitamin D is great because low levels impair appetite control and very few people get enough Vitamin D.
Forskolin (Coleus-Forskohlii): Preliminary evidence is promising, with some studies showing it can lower fat mass in obese/overweight and increase lean mass.
Protein powder (in particular, whey protein) has been proven in many studies to help preserve lean body mass when dieting. See the Protein section above for our recommendations.

Blood Sugar

Blood sugar control is important for weight loss for a few reasons. First, blood sugar swings can cause cravings. This can range from annoying to a killer of your diet plans. Second, in contrast, normalized blood sugar can help you properly metabolize carbohydrates. If you are diabetic or are currently taking blood sugar supplements be sure to check with your doctor before adding supplements or changing things around. It's best to try one at a time, but people have successfully "stacked" supplements (taking more than one kind at once) by doing it gradually: start with one supplement, and if you aren't seeing results, add in another.

Recommendations:

Berberine is an ingredient proven in clinical studies to be as powerful as the drug Metformin in reducing blood-glucose levels. Highly recommended.
Blood sugar support formulas (multi-ingredient) containing a wide variety of herbs and complimentary minerals and vitamins have also been proven very effective for blood sugar control.
ALA (alpha-lipoic-acid): ALA can not only help balance blood glucose but is a powerful antioxidant, combats signs of cellular aging in skin, and is clinically proven to reduce the pain from diabetic neuropathy nerve damage.
Apple Cider Vinegar: Studies have shown it can lower blood glucose and increase insulin sensitivity; in the studies, some people also experienced increased weight loss.

Metabolism Boosters

These are popular supplements for weight loss, especially when paired with exercise or fasting. They're somewhat debated since the metabolism boost is modest; yet the effect is enough to satisfy many people who want that extra edge. Also, some products rely on stimulants (e.g., caffeine) that can cause jitters in some people. These products are definitely subject to individuality; you may like them, you may not.

Suggestions:

Alpha-Yohimbine: A powerful fat mobilizer. Provides an increase in fat loss beyond what is normally possible during exercise which means it's great to take before workouts. It's also great to take while in a fasted state. For men or women. This is not considered a stimulant.
Trans4orm Thermogenic Energizer powder (or, here's the capsule formulation): A highly rated multi-ingredient thermogenic supplement containing a variety of ingredients, including caffeine and green tea. NOTE: This is a stimulant.
Yohimbine HCL: Similar to alpha-yohimbe but tends to have more side effects. Best for men only (many men take it for increased libido as well as fat burn).

Essential Fatty Acids (EFA) / Omega-3

A high-quality essential fatty acid supplement like omega-3 fish oil is always recommended as a daily supplement for a plethora of health benefits alone. However we highly recommend taking it during quick weight loss programs in particular because it can help avoid the formation of gallstones. Obese or overweight individuals are at a higher risk of gallstone formation, whether on or off a diet - but losing any amount of weight increases that risk. Observations from studies have shown that risk can be reduced or eliminated by consumption of essential fatty acids.

Recommendations:

Nordic Naturals Ultimate Omega with Vitamin D3 and without Vitamin D: Nordic Naturals is easily the most trusted and popular fish oil brand. The version with Vitamin D is a good idea because very few people get enough in their diet, and low levels of Vitamin D can impair appetite control.
Nordic Naturals Liquid Omega-3: Lemon flavored. This is a great option for anyone who doesn't like swallowing softgels.
Antarctic Krill Oil: While fish oil is a proven standby, many experts believe krill oil is superior (higher potency, more environmentally sustainable, better metabolic influence, etc). The jury is still out but it's a great option to get your EFA's.

Electrolyte Imbalance

Many people starting a low-carb or ketogenic diet get the "low carb blues" or "keto flu" because of an electrolyte imbalance as your body adjusts to a low-carb/fat-based metabolism. While you can try simply consuming more sodium (salt) as a simple fix, an electrolyte supplement provides a wider range of balanced minerals including calcium, potassium, magnesium and zinc that are difficult to get in optimal levels on any diet. Calcium may also boost weight loss (see Fat Loss section below). These advanced electrolyte supplements can be a big help to ease or entirely eliminate the transition to a ketogenic or very low-carb diet.

Recommendations:

Electrolyte Supreme from Jigsaw Health: This has a very wide array of minerals and even some key vitamins.
Dr. Berg's Electrolyte Powder: Formulated to prioritize the most important electrolytes (calcium, magnesium, sodium, choride, potassium), and has higher potassium than most electrolyte supplements.

Natural Weight Loss Remedy

If you'd like to try a natural healing methodology, you may consider Viatrim, a homeopathic weight loss remedy that has been used by our customers for many years as part of our successful Accelerated Weight Loss Protocol.