Why do people use supplements to lose weight?
When you've tried to lose weight several times without seeing the results you hoped for, it's understandable to look for other options.
Supplements can seem like an accessible choice because they're available without a prescription, are often marketed as "natural" and are presented as an extra boost your body needs.
Many marketing claims suggest these products can help with things like increased fat burning, reduced appetite or lower fat absorption.
Other products are marketed as "cleansing", including various detox products.
However, the scientific evidence supporting these claims is often limited, and there's no convincing evidence that detox products lead to lasting weight loss.
Food supplements are products designed to complement your usual diet. They're often sold as capsules, tablets or powders.
They may contain vitamins, minerals, amino acids or various plant extracts.
Effects of supplements on weight loss
Supplements marketed for weight loss often contain different combinations of caffeine, plant extracts, fibre or other ingredients.
Some of these ingredients have been studied, but their effects on body weight are usually small, uncertain or haven't been sufficiently researched over the long term.
Results also vary between people and products, making their effects difficult to predict.
Products that need to be taken regularly can also become expensive over time, with no guarantee of meaningful or lasting weight loss.
Caffeine has well-documented effects and can temporarily increase alertness and improve physical performance in some people.
It may also briefly increase energy expenditure.
However, there's no evidence that caffeine-containing supplements lead to significant or lasting weight loss.
They therefore can't replace long-term lifestyle changes or other treatment when needed.
Low-calorie powders and meal replacements are also used for weight loss, but they shouldn't be confused with ordinary food supplements.
Nutritionally complete low-energy or very-low-energy diet products may be an option at the beginning of a structured weight loss programme for some people living with obesity.
These approaches should be time-limited and followed with appropriate professional support, particularly if you have a medical condition or take medication.
Why do supplements have a limited effect on weight loss?
Body weight is regulated through a complex interaction between the brain, hormones, nervous system and metabolism.
Hunger, cravings, fullness and energy expenditure are all influenced by several factors working together over time.
Our surroundings also play a role.
Food availability, portion sizes, working hours, sleep and opportunities to be physically active can all affect our eating habits and energy balance.
This is another reason why weight loss can rarely be explained by a single factor or achieved through one supplement alone.
Most supplements marketed for weight loss haven't been shown to affect these processes enough to produce significant, long-term weight loss.
Even if a product temporarily affects appetite or energy expenditure, that doesn't necessarily lead to a lasting change in body weight.
Vitamins and minerals: A different role from weight loss
Vitamins and minerals are essential for your body to function normally.
Most people can get enough through a varied, nutritious diet, but supplements may be helpful in certain situations.
For example, they may be needed if you have a confirmed nutrient deficiency, specific nutritional requirements or an eating pattern that makes it difficult to get enough of certain nutrients.
Supplement needs also vary between different groups.
People following a vegan diet need to make sure they get enough vitamin B12, usually through supplements or fortified foods.
Vitamin D supplements are common in the UK, where sunlight during the autumn and winter months isn't sufficient for the skin to produce much vitamin D.
According to UK NHS guidance, everyone should consider taking a daily vitamin D supplement during autumn and winter, while certain groups are advised to take one throughout the year, including young children and people with very limited sun exposure.
Women planning to become pregnant are advised to take folic acid supplements to reduce the risk of spina bifida and other neural tube defects in their baby.
Examples of supplements that may be appropriate depending on individual needs include vitamin D, iron and magnesium.
These nutrients support normal bodily functions, but taking extra amounts doesn't cause weight loss in itself.
However, supplements may be needed to restore normal nutrient levels if you have a confirmed deficiency.
Taking too much of certain vitamins and minerals can pose health risks, particularly with long-term use.
That's why it's important to choose supplements based on your needs and avoid high doses without a medical reason.
Other common supplements
Other commonly used supplements include omega-3 and various types of protein supplements.
However, these aren't intended for weight loss.
Instead, they're used to meet specific nutritional needs or complement an otherwise healthy diet.
For example, protein supplements may be useful for physically active people with higher protein requirements who find it difficult to meet those needs through food alone.
Safety and risks of weight loss supplements
Supplements are often seen as safe, but using them without understanding their ingredients and dosage can carry risks.
Many products claiming to increase fat burning contain high levels of stimulants such as caffeine, which can cause side effects including heart palpitations and difficulty sleeping.
Some weight loss supplements have also been found to contain banned or undeclared substances, including ingredients classified as medicines or stimulants.
Certain substances, particularly those found in some herbal products, can also interact with medication or negatively affect existing health conditions.
The risk of harmful effects may increase when several supplements are taken together, especially if they contain the same ingredients or recommended doses are exceeded.
It's therefore important to be cautious and avoid supplements with unclear ingredients or safety information.
For people living with overweight or obesity who want to lose weight, seeking professional support is generally a more appropriate approach than relying on supplements to achieve results.
A healthy, nutritious diet and regular physical activity form the foundation of sustainable weight loss.
Supplements may sometimes be used alongside a weight loss programme, but they should never replace the lifestyle changes needed to support healthy, long-term results.
What works better than supplements for weight loss?
For sustainable weight loss, it's important to consider both the biological processes that regulate body weight and the habits that affect calorie intake and energy expenditure.
Changes to your diet and eating habits can support weight loss, while physical activity has several important health benefits and can help preserve muscle mass and maintain a lower weight over time.
The changes that work best vary from person to person, and professional support can make the process easier.
Having a clear meal routine can also help you develop eating habits that fit your everyday life.
Planning meals, becoming more aware of what you eat and drink, and setting realistic goals can all be useful tools.
Regular meals work well for many people, but there's no single eating pattern that's best for everyone.
For people living with obesity, and in some cases those living with overweight and weight-related health problems, medication may also be an option following a medical assessment.
Some weight loss medications affect appetite and fullness, among other things, and clinical studies have shown that they have a considerably greater effect on body weight than most supplements marketed for weight loss.
Learn more about modern obesity treatment at Yazen
At Yazen, we combine modern medical treatment for obesity with structured lifestyle changes and ongoing support for long-term weight loss.
Treatment may include medication, personal coaching and support with changes to eating and lifestyle habits.
Our approach takes into account the biological processes that regulate hunger, fullness and metabolism, factors that most supplements haven't been shown to influence enough to produce significant, lasting weight loss.
Treatment is personalised and supported by a multidisciplinary team of doctors, coaches, dietitians and psychologists.
You don't have to rely on supplements with uncertain effects to get support with your weight.
Discover how Yazen can support you with personalised treatment and sustainable weight loss.
Summary
Weight loss supplements are often marketed as simple solutions, but their actual effects on weight are generally limited.
In some cases, supplements can complement a healthy diet by helping meet specific nutritional needs.
However, products marketed for weight loss rarely have a significant effect on the processes that regulate hunger, fullness and energy balance, and few have been shown to produce meaningful or lasting weight loss.
Vitamins and minerals play an essential role in meeting the body's normal nutritional needs, but supplements containing them aren't intended as a weight loss method.
Taking too much of certain vitamins or minerals can also have negative health effects and, in some cases, be toxic.
Some supplements also carry health risks, particularly products claiming to increase fat burning that may contain high levels of stimulants or, in some cases, banned substances.
For sustainable weight loss, it's important to consider both biological and behavioural factors.
Changes to diet and physical activity can be important parts of treatment, and medical treatment may also be appropriate in some cases.
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