Shortfalls of selenium cause thyroid function to stall, making weight loss extremely challenging. A study of 1,900 adults, researchers found that women with lower levels of selenium were more likely to have thyroid damage than those with adequate levels. And as the thyroid becomes increasingly damaged, metabolism slows further, and the body burns fewer calories and stores more fat. In addition, women begin to experience a host of non specific symptoms, including tiredness, anxiety and hair loss. Research shows that supplementation can reduce early markers of thyroid dysfunction by as much as 50 percent, while a controlled study found that supplementing with selenium improved thyroid function 43 percent more than a placebo — and subjects lost 90 percent more midsection fat as well. In a separate 2016 study, researchers at the University of Alberta in Canada found that Selenium increase in dietary intake corresponded to a 6% decrease in body fat. (22). The maintenance of a physiological concentration of selenium is a prerequisite not only to prevent thyroid disease but also to maintain overall health. (22.A). Research has shown that dietary supplementation with Selenium can reduce fasting serum insulin concentrations and the insulin resistance index. (22.B).

BioPerine is a patented piperine extract, containing at least 95% piperine in a form that is well absorbed by your body. Piperine has been shown to increase the absorption of several nutrients and beneficial plant compounds, including curcumin, beta carotene, and selenium. studies show that piperine could possess powerful anti-inflammatory properties to help keep chronic inflammation at bay. According to some test-tube and animal studies, piperine could help stabilize blood sugar levels by increasing the absorption of sugar into your body’s cells, preventing insulin resistance. (6)

L-theanine is what’s known as an anxiolytic—it works to reduce anxiety. Some anxiolytics, such as valerian and hops, have sedative effects. L-theanine, on the other hand, promotes relaxation and stress reduction without sedating. L-theanine can help foster a state of calm, attentive wakefulness. L-theanine has positive effects on both the mental and physical symptoms of stress, including lowering heart rate and blood pressure. The anti-anxiety and sleep-promoting abilities of L-theanine may help people to maintain a healthy weight. After all, getting enough sleep and limiting stress are both key to sticking with a healthy diet and avoiding weight gain. L-theanine may also play a more direct role in weight maintenance. There’s scientific evidence indicating L-theanine may help to limit fat accumulation and weight gain, and pay help to protect against obesity. (16) (16.A)

NAC helps regulate levels of glutamate — the most important neurotransmitter in your brain. While glutamate is required for normal brain action, excess glutamate paired with glutathione depletion can contribute to mental health conditions, such as bipolar disorder, schizophrenia, obsessive-compulsive disorder (OCD) and addictive behavior such as binge eating and sugar addictions. (18) (18.B) Animal studies show that NAC may stabilize blood sugar by decreasing inflammation in fat cells and thereby improving insulin resistance. (18.A)

Research has shown that alpha-lipoic acid may affect weight loss in several ways. Animal studies indicate that it can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), which is located in your brain’s hypothalamus. When AMPK is less active, it may reduce feelings of hunger. On the other hand, suppressing AMPK activity may increase the number of calories your body burns at rest. Thus, animals who took alpha-lipoic acid burned more calories. (3) R-α-Lipoic acid, a cofactor for four enzyme complexes exclusively located in mitochondria, is essential for energy production and the regulation of carbohydrate and protein metabolism. (3.A)

In an 8-week study, chromium (in the form of chromium picolinate) reduced food intake, hunger and cravings in healthy overweight women. The researchers reported that the effects of chromium on the brain may have produced these effects. Other research has examined people with binge-eating disorder or depression, as these groups could potentially benefit the most from suppressing cravings or hunger. An 8-week study assigned 113 people with depression to receive chromium in the form of chromium picolinate or a placebo. The researchers found that appetite and cravings were reduced with chromium picolinate supplements, compared to the placebo. Additionally, a small study observed possible benefits in people suffering from binge-eating disorder. Chromium picolinate helps with emotional eating and binge eating. (7) (7.A)

Green coffee bean extract contains caffeine, a stimulant linked to weight loss. It also boasts high levels of chlorogenic acid, a polyphenol antioxidant that researchers speculate may promote weight loss by reducing the absorption of fat and glucose in the gut, and lowering insulin levels to improve metabolic function. A 2011 review in the journal Gastroenterology Research and Practice found green coffee bean extract to lower body weight more significantly than a placebo in three studies. Several studies and reviews have shown that green coffee bean extract may help people lose weight. In a 2017 study on females with obesity, taking green coffee bean extract for 8 weeks, along with an energy-restricted diet, resulted in more weight loss than following an energy-restricted diet alone. Those who took the extract also had reduced total cholesterol, LDL (bad) cholesterol, and free fatty acids. The researchers found that this intervention affected the break down of fat in the body, which may help people control their weight. (11) (11.A 2013 review reports that chlorogenic acid may help lower blood sugar levels and reduce insulin spikes by reducing carbohydrate absorption in the digestive tract. (11.B)

Guarana is a rich source of caffeine, which may boost your metabolism by 3–11% over 12 hours. A faster metabolism means your body burns more calories at rest. What’s more, test-tube studies have found that guarana may suppress genes that aid fat cell production and promote genes that slow it down. (13) (13.A)

Body fat gets stored in adipose tissue. Once fat is stored in this tissue, it is hard to get rid of. That's why some people just can't seem to get rid of certain fatty spots, including "love handles" or a fatty "tire" around the abdomen. The body does possess an enzyme called hormone-sensitive lipase that is capable of breaking down fat stored in adipose tissue. But this enzyme is not especially active. This is where rhodiola rosea comes in. Extracts of rhodiola rosea have the capacity to activate hormone-sensitive lipase, thus increasing the breakdown of fat stored in adipose tissue. (20) Some writers refer to it as “a miracle cure for weight loss and depression.” (20.A) Rhodiola offers comprehensive treatment of stress symptoms and can prevent chronic stress and stress-related complications. (20.B)

Research has shown that CoQ10 plays several key roles in your body. One of its primary functions is to help generate energy in your cells. It’s involved in making adenosine triphosphate (ATP), which is involved in energy transfer within cells. Its other crucial role is to serve as an antioxidant and protect cells from oxidative damage. Excessive amounts of free radicals lead to oxidative damage, which can interfere with regular cell functioning. This is known to cause many health conditions. Given that ATP is used to carry out all the body’s functions and oxidative damage is destructive to cells, it is not surprising that some chronic diseases have been linked to low levels of CoQ10. (9) (9.A)

Manganese appears to play a role in regulating blood sugar. Additionally, manganese is heavily concentrated in the pancreas. Manganese may contribute to the proper secretion of insulin and help stabilize blood sugar. Due to its role as part of the powerful antioxidant superoxide dismutase (SOD), manganese may reduce inflammation. Research suggests that SOD is potentially useful as a therapeutic agent for inflammatory disorders. (17) (17.A)

Forskolin is a natural compound derived from the root of Coleus forskohlii, a plant traditionally used in Ayurvedic medicine. In a 12-week randomized controlled trial involving overweight men, forskolin supplementation led to a significant reduction in body fat percentage and an increase in lean muscle mass, alongside elevated testosterone levels, without notable changes in overall body weight. Another study focusing on overweight women indicated that forskolin may help mitigate weight gain and improve body composition markers over time. Animal research further suggests that forskolin can reduce fat cell size, inhibit the formation of new fat cells, and enhance glucose metabolism. These findings point to forskolin's potential as a supportive agent in managing body composition and metabolic health. (1)

Ashwagandha is an ancient medicinal herb. It’s classified as an adaptogen, meaning that it can help your body manage stress. Ashwagandha also provides numerous other benefits for your body and brain. For example, it can boost brain function, lower blood sugar and cortisol levels, and help fight symptoms of anxiety and depression. In turn this helps with emotional eating. (4) The outcome of one study suggests that Ashwagandha root extract can be used for body weight management in adults under chronic stress. (4.A)

A study involving randomized, double-blind, placebo-controlled design involving 123 overweight and obese persons (47.2% male; 52.8% female; ages 19–50). The 92 obese (BMI >30) participants were randomized into three groups; placebo, formulation/no diet, and formulation/diet (2100–2200 calories/day). The 31 overweight participants (BMI = 25–29) formed a fourth (no diet) treatment group. All participants received two daily doses of the formulation or placebo and remained on a normal or calorie-controlled diet for 8 weeks. At the end of the trial period, statistically significant net reductions in weight and central obesity, as well as in fasting blood glucose, total cholesterol, LDL-cholesterol, triglycerides, and C-reactive protein were observed in participants who received the formulation, regardless of diet. Cissus quadrangularis formulation appears to be useful in the management of weight loss and metabolic syndrome. (8)

Studies have shown that green tea extract increases the antioxidant capacity of the body and protects against oxidative stress. Studies have also shown that green tea extract can promote weight loss, blood sugar regulation, disease prevention and exercise recovery. It can help keep your skin and liver healthy, reduce blood fat levels, regulate blood pressure and improve brain health. It can be consumed in capsule, liquid or powder form (12) Since green tea and EGCG have multiple targets and act in a pleiotropic manner, we may consider their usage to improve the quality of life in patients with inflammatory disease. (12.A). In one study GTE improves exercise-induced body composition by further decreasing exercise-induced changes in weight, body mass index, waist to hip ratio and body fat percentage. The combination of GTE and exercise also produced greater changes in anti-inflammatory (increases in adiponectin) and metabolic (decreases in hs-CRP) markers than exercise alone. (12.B)

One of the primary active components in this plant is gymnemic acid, which helps suppress sweetness. Gymnema sylvestre help you fight sugar cravings and lower high blood sugar levels. Studies suggest that consuming gymnemic acid reduces the intestinal absorption of the sugar glucose. (14) (14.A)

Snacking is a common habit that may put you at risk of gaining unwanted weight. According to research, saffron help prevent snacking by curbing your appetite. In one eight-week study, women taking saffron supplements felt significantly more full, snacked less frequently, and lost significantly more weight than women in the placebo group. In another eight-week study, taking a saffron extract supplement helped significantly reduce appetite, body mass index (BMI), waist circumference, and total fat mass. One theory derived from studies, implies that saffron elevates your mood, which in turn reduces your desire to snack. (21) (21.A)

Panax ginseng, also known as Asian ginseng, is a revered medicinal root in traditional Eastern medicine, celebrated for its adaptogenic properties. Modern research indicates that it may aid in weight management and metabolic health. In a randomized controlled trial, ginseng supplementation resulted in significant reductions in body fat and improvements in lean muscle mass among overweight individuals. Studies have shown that ginseng can modestly lower fasting blood glucose levels in both diabetic and non-diabetic populations . Animal studies further suggest that ginseng may reduce fat accumulation, enhance insulin sensitivity, and improve lipid profiles by lowering LDL cholesterol and triglycerides . These findings position Panax ginseng as a promising natural adjunct in addressing obesity and metabolic syndrome. (15)

Potassium iodide (KI) is a medication and dietary supplement. As a dietary supplement, it has utility in patients with low iodine intake. As a prescribed medication, it is used to treat severe hyperthyroidism, cutaneous inflammatory dermatoses, nuclear emergencies, and to protect the thyroid gland when using radiopharmaceuticals. (19) Low iodine levels may slow your metabolism and encourage food to be stored as fat, rather than be burned as energy. This may lead to weight gain. (19.A)

L-carnitine’s main role in your body involves mitochondrial function and energy production. It plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria. In cells, it helps transport fatty acids into the mitochondria, where they can be burned for energy. (2) In other words when your insulin is low, your mitochondria begin turning to fat for fuel. They grab onto body fat (or fat you eat), break it down into fatty acids, and send the fatty acids to your mitochondria. Your mitochondria flip those fatty acids into adenosine triphosphate (ATP) the primary form of energy in the body, that powers your cells. In different words, you need carnitine to metabolize fat. There is increasing evidence that carnitine supplementation may be beneficial in treating obesity, improving glucose intolerance and total energy expenditure. (2.A)

Berberine is effective as a weight loss supplement. Studies have examined the effects on body weight. In a 12-week study in obese individuals, reported about 5 pounds of weight loss, on average. The participants also lost 3.6% of their body fat. The researchers believe that the weight loss is caused by improved function of fat-regulating hormones, such as insulin, adiponectin and leptin. Berberine also appears to inhibit the growth of fat cells at the molecular level. (5) (5.A) Berberine exhibits anti-inflammatory and antioxidant effects in animal and human studies[*]. It is also proven to reduce inflammation in humans, in part through the AMPK pathway and by improving the metabolism of glucose (sugar). (5.B) It also may inhibit the growth of fat cells and stimulate the conversion of white adipose tissue to brown adipose tissue, which improves metabolism and fat-burning. (5.B)

There are two main ways that garcinia cambogia is thought to aid weight loss. It reduces your appetite and blocks fat production and reduce belly fat. Studies have found that garcinia cambogia suppresses appetite and makes you feel full. Its mechanism isn’t fully known, but studies suggest that the active ingredient in garcinia cambogia can increase serotonin in the brain. Since serotonin is a known appetite suppressant, higher blood levels of serotonin could reduce your appetite. Most importantly, garcinia cambogia impacts blood fats and the production of new fatty acids. Human and animal studies show that it may lower high levels of fat in your blood and reduce oxidative stress in your body. One study also suggests it may be especially effective at reducing the accumulation of belly fat in people who are overweight. In one study, moderately obese people took garcinia cambogia daily for eight weeks and drastically improved several risk factors for disease. The main reason for these effects may be that garcinia cambogia inhibits an enzyme called citrate lyase, which plays an important role in the production of fat. By inhibiting citrate lyase, garcinia cambogia is thought to slow or block fat production in your body. This may reduce blood fats and lower your risk of weight gain — two major disease risk factors. (10) (10.A) (10.B)

Vitamin D, often referred to as the "sunshine vitamin," is a fat-soluble nutrient essential for bone health, immune function, and metabolic processes. In a 12-week randomized controlled trial, obese individuals with vitamin D deficiency who received vitamin D supplementation alongside a weight-loss diet experienced significant reductions in body weight, fat mass, and inflammatory markers compared to those on a placebo . Additional studies have observed that vitamin D supplementation can modestly improve insulin sensitivity and lower fasting blood glucose levels, suggesting potential benefits for metabolic health . Furthermore, observational research indicates an inverse relationship between serum vitamin D levels and the prevalence of metabolic syndrome, highlighting its role in metabolic regulation. (23)