What the reviews found
Supplements for Weight & Body Fat
16 where systematic reviews concluded a benefit, 5 with mixed findings, 15 where they concluded no effect. Every line quotes the review and links it, so you can read the sentence yourself.
Reviews found a benefit
Systematic reviews concluded these improve an outcome tied to weight & body fat, and none concluded no effect.
- Chlorogenic Acid4 reviews citedBenefitbody weight
“GBCE with CGA 500 mg/day lowers body weight” PMID 37710316 · 3 reviews
Benefitbmi“We found that GCE supplementation had a beneficial effect on body weight, BMI and WC.” PMID 32507437 · 2 reviews
Benefitwaist circumference“Green coffee extract (GCE) supplementation (180 to 376 mg) was found to reduce waist circumference (weighted mean difference (WMD) = -0.39; 95% CI: -0.68, -0.10)” PMID 34577880 · 3 reviews
- Bergamot1 review citedBenefitbody weight
“C. bergamia supplementation significantly decreased body weight (SMD: -0.64; 95% CI: -1.15, -0.13; p = 0.01; I2 = 90%)” PMID 41572527
Benefitbody mass index“body mass index (SMD: -0.85; 95% CI: -1.35, -0.35; p = 0.0008; I2 = 90%)” PMID 41572527
Benefitwaist circumference“waist circumference (SMD: -0.41; 95% CI: -0.65, -0.16; p = 0.001; I2 = 49%)” PMID 41572527
- Top-scored productDouble Wood Moringa Supplement2 reviews cited88Benefitbody mass index
“increased BMI in HIV+ underweight adults.” PMID 35302264 · 2 reviews
Benefitbody mass index(as Moringa oleifera)“In humans, moringa at higher (14-30 g/day) not lower (<10 g/day) doses improved hemoglobin (Hgb) in children with iron deficiency anemia, improved Hgb and vitamin A status in postmenopausal women, and increased BMI in HIV+ underweight adults.” PMID 35302264 · 2 reviews
- orange1 review citedBenefitbody weight
“The extract significantly reduced body weight (mean difference (MD) -2.08 kg; 95% confidence interval (CI) -3.50, -0.67; I2 = 0%; p < 0.01)” PMID 40956687
Benefitfat mass“and fat mass (MD -1.53 kg; 95% CI -2.92, -0.15; I2 = 0%; p = 0.03)” PMID 40956687
- Top-scored productThorne Berberine2 reviews cited96Benefitbody weight and obesity indices
“This meta-analysis found a significant reduction of body weight, BMI, WC and CRP levels associated with berberine intake which may have played an indirect role in improved clinical symptoms in diseases with metabolic disorders.” PMID 32690176 · 2 reviews
- Catechins2 reviews citedBenefitweight loss
“Catechins or an epigallocatechin gallate (EGCG)-caffeine mixture have a small positive effect on WL and WM.” PMID 19597519
- Benefitbody weight and obesity indices
“The findings of this umbrella meta-analysis support that supplementation of L-carnitine supplementation can successfully manage weight, BMI, and WC reduction.” PMID 40298161 · 2 reviews
- Benefitwaist circumference
“it led to a significant reduction in waist circumference.” PMID 41455817 · 2 reviews
- Benefitwaist circumference
“The artichoke supplementation has effect on the waist circumference, but not on the other anthropometric indices.” PMID 33197674
- Benefitbody weight and adiposity
“Chicory ITF supplementation may benefit weight management by reducing body weight, BMI, fat mass, waist circumference, and, to a certain extent, body fat percentage.” PMID 39313030
- Collagen1 review citedBenefitbody weight/obesity markers (animal)(as Collagen Peptides)
“CP administration in rodents with obesity for at least 3 weeks demonstrated significant anti-obesity effects by positively influencing body mass, food intake, glucose metabolism, lipid markers, adipose tissue and adipokines.” PMID 41168365
- Benefitbody weight
“has anti-obesity and antidiabetic properties, decreases body weight and also inhibits glucose absorption.” PMID 24166097
- 1 review citedBenefitbody weight
“Chicory ITF supplementation may benefit weight management by reducing body weight, BMI, fat mass, waist circumference, and, to a certain extent, body fat percentage.” PMID 39313030
- 1 review citedBenefitbody weight and bmi
“The analysis of nine studies revealed significant weight reduction and BMI decreases with L. plantarum supplementation compared to a placebo.” PMID 39062848
- Omega 6 Fatty Acids1 review citedBenefitbody weight in eating disorders
“PUFA supplements were associated with a benefit to body weight outcomes but not disease severity and mood symptoms in interventional trials.” PMID 30773209
- Benefitbody weight (cachexia)
“Four randomized clinical trials showed a significant body weight (BW) increase in patients treated with eicosapentaenoic acid (EPA), β-hydroxy-beta-methyl butyrate (β-HMB), arginine, and glutamine or marine phospholipids (MPL).” PMID 35888685
Mixed: a benefit on one measure, no effect on another
- Cinnamon4 reviews citedBenefitbody weight/bmi
“The results of this study showed that supplementation with cinnamon significantly reduces BMI and body weight.” PMID 35365881 · 4 reviews
No effectwaist circumference“on waist circumference (ES: -1.05 cm; 95% CI: -2.26, 0.15, p = .087) were not considerable.” PMID 35365881
- Top-scored productNutricost Chlorella Capsules2 reviews cited80Benefitbody weight
“C. vulgaris supplementation demonstrated significant reductions in weight (Weighted Mean Difference [WMD]= -1.62, 95% Confidence Interval [CI]: -2.24, -1.00)” PMID 41652544
No effectbody mass index“the changes in TG, HDL-C, and BMI were not satisfactory.” PMID 29037431
- Top-scored productPure Encapsulations Curcumin2 reviews cited90Benefitbody weight
“Curcumin supplementation was associated with decreases in body weight (up to 0.82 kg), BMI (up to 0.30 kg/m2), triglycerides, total cholesterol, and fasting glucose levels.” PMID 42280140 · 2 reviews
No effectwaist circumference“showing limited or no efficacy on BMI and waist circumference” PMID 42116302
- Olive Oil2 reviews citedNo effectbody fat distribution
“the consumption of olive oil does not seem to alter the distribution of body fat” PMID 37278997
Benefitbody weight“A diet enriched with olive oil can be an important weight control strategy in people without previous cardiovascular events.” PMID 30461730
- Benefitbody weight
“Spirulina had ameliorative effects on weight (WMD = -1.85 Kg; 95% CI: -2.44, -1.26; p < .001; I2 = 82.4%, p < .001), and waist circumference (WMD = -1.09 cm; 95% CI: -2.16, -0.01; p = .046; I2 = 0.0%, p = .757)” PMID 32967062 · 2 reviews
No effectbody mass index“no significant effect was shown on body mass index, even after sensitivity analysis (SMD = -0.53 Kg/m2 ; 95% CI: -1.25, 0.19; p = .149; I2 = 92.9%, p < .001)” PMID 32967062
Reviews found no effect
Reviews studied these for an outcome tied to weight & body fat and concluded they made no difference.
- Beef Protein1 review citedNo effectfat mass
“no significant differences were found between both conditions for fat mass (SMD = 0.15, p = 0.256), upper-limb muscle strength (SMD = 0.16, p = 0.536) or total iron intake (SMD = 0.29, p = 0.089).” PMID 31242624
- Bilberry1 review citedNo effectbody weight(as Vaccinium myrtillus)
“anthropometric indices including body weight (WMD: 0.04 Kg, 95% CI: -0.44% to 0.53%, p = 0.86)” PMID 40751398
- No effectbody mass index
“body mass index (BMI) (WMD: -0.18 kg/m2; 95 %CI: -0.43-0.07; P =0.171)” PMID 39079610
No effectwaist circumference“waist circumference (WC) (WMD: -0.95 cm; 95 % CI: -3.05-1.16; p =0.372)” PMID 39079610
No effectbody fat percentage“percentage of body fat (PBF) (WMD: -0.99; 95 % CI: -2.33-0.35; p =0.141)” PMID 39079610
- No effectbody weight/bmi
“Ginger supplementation does not seem effective in improving major measurements/indices of weight, including body weight and BMI.” PMID 41101746
- Top-scored productThorne Green Tea Phytosome1 review cited92No effectfat mass, leptin, and ghrelin
“with no effects on FM, leptin and ghrelin.” PMID 38031409
- Top-scored productDouble Wood HMB Supplement1 review cited77No effectbody weight(as β-Hydroxy β-Methylbutyrate)
“no beneficial effects of HMB on quality of life or body weight was found in two of four and three of five studies, respectively.” PMID 35301826
- No effectbody weight/bmi
“with no consistent effects on body weight or BMI” PMID 42300210
- Top-scored productThorne Magnesium Glycinate1 review cited96No effectbody mass index
“No significant effects were identified on hip circumference, alanine aminotransferase, waist circumference, tumor necrosis factor-α, creatinine, C-reactive protein, body mass index, total cholesterol, fasting insulin, body fat percentage, and aspartate aminotransferase.” PMID 42588058
- No effectbody weight
“No significant effects of melatonin were observed on body weight, waist circumference, body fat percentage, body mass index, fasting insulin, homeostasis model assessment of insulin resistance, hemoglobin A1c, triglycerides, diastolic blood pressure, aspartate aminotransferase, or gamma-glutamyl transferase.” PMID 41515249
- No effectbody weight and bmi
“No significant effects were observed on body weight, BMI, fasting glucose, HbA1c, lipid profiles, or systolic blood pressure.” PMID 42514320
- No effectskeletal muscle mass and body weight(as Omega-3 Fatty Acids)
“None of the investigated omega-3 PUFAs supplementation was associated with significantly increased skeletal muscle mass, fat mass, or overall body weight.” PMID 37442370
- No effectbmi
“trivial improvements in triglycerides, apoA-I, apoB/A-I, apoE, Lp(a), FFA, blood pressure, and BMI” PMID 42275989
- No effectbody weight
“It significantly improves high-density lipoprotein but not low-density lipoprotein, body mass index, and weight.” PMID 37929766
- No effectbmi z-score, waist circumference, body fat percentage, and glucose metabolism
“Current evidence does not support clear benefits for BMI z-score, waist circumference, body fat percentage, or glucose metabolism.” PMID 42588161
- Top-scored productThorne Selenium1 review cited96No effectbody weight/bmi
“weight change, and body mass index change (all p > 0.05)” PMID 41738711
Not enough to say
Reviews of Capsicum, Lactobacillus gasseri, Lignans, Mango, Pectin could not conclude either way on weight & body fat.
How this page is built
Each finding is the conclusion a set of systematic reviews reached on one outcome — whether an ingredient helped, made no difference, or could not be judged — with a sentence quoted from one review, checked to appear in its PubMed abstract. It records the direction, not the size, of an effect. Reviews run in populations such as people with cancer, pregnancy, surgery or children are left out, because applying them to a general reader would mislead. Evidence last refreshed September 2026. Abstracts courtesy of the U.S. National Library of Medicine (PubMed).
Other goals
Educational only. A review finding a benefit on average does not mean a supplement will help you, or that it is safe alongside your medication. If you are treated for weight & body fat, talk to your clinician before adding anything.