Condition
Body Composition
Exercise and diet do most of the work in changing body composition, the balance of fat and lean mass. In a review of 114 trials in people with overweight or obesity, resistance training plus eating fewer calories cut fat mass by 5.3 kg, and resistance training alone added 0.8 kg of lean mass. Supplements add less. Alongside weight training, protein supplements added 0.30 kg of lean mass across 49 trials, and creatine added about 1.1 kg, but creatine showed no clear gain without exercise. Berberine, carnitine, chromium and caffeine had small or uncertain effects on weight and fat in trials of mixed quality, and ashwagandha showed no dependable effect on body fat.
Sources: PMID 35191588; PMID 28698222; PMID 35986981; PMID 41310257; PMID 32359762; PMID 24293292; PMID 30335479; PMID 42738987
- Supplements studied
- 71
- Medicines and peptides
- 5
- Graded outcomes
- 75
- Trials
- 76
- People studied
- 29,958
What the evidence says
- Training and diet do the heavy lifting. In a review of 114 trials with 4,184 people with overweight or obesity, resistance training combined with eating fewer calories cut fat mass by 5.3 kg compared with no program, and resistance training alone added 0.8 kg of lean mass. When people cut calories, adding exercise prevented nearly half of the loss of fat-free mass (muscle, organs, bone and water), in a review of 34 trials with 1,455 people.
- Protein supplements add a little on top of weight training. Across 49 trials with 1,863 healthy adults doing resistance training for at least 6 weeks, protein supplements added 0.30 kg of fat-free mass and 2.49 kg to the most weight lifted once. The benefit shrank with age, and total protein above 1.62 g per kg of body weight a day added nothing more. In women aged 55 and over, whey helped leg lean mass and arm strength only when combined with resistance training, and changed neither fat mass nor weight. A review of 35 whey trials with 1,902 adults found more lean mass and a lower BMI than in control groups, with the most benefit expected alongside resistance training and fewer calories.
- Creatine adds lean mass only with resistance training. In 35 trials with 1,192 people, creatine plus resistance training added 1.10 kg of lean mass compared with control groups, but creatine without exercise showed no clear gain (0.03 kg). Men gained more than women, whose gain was not significant. Effects on fat are small and mixed: one review of 12 trials in adults under 50 found 0.73 kg less fat mass, and another found a 1.19% lower body fat percentage but no change in fat mass itself.
- Berberine has small, uncertain effects on weight, and no data on fat or muscle. The newest review, of 23 studies, found 0.88 kg more weight loss than control, with a lower BMI and waist size; the authors asked for better blinding and randomization in future trials. An earlier review of 12 trials with 849 people found no clear change in BMI or weight, only a lower waist-to-hip ratio. Neither review reported fat mass or lean mass.
- Carnitine, chromium and caffeine show small effects of doubtful size. In 37 trials with 2,292 people, carnitine lowered weight by 1.21 kg and fat mass by 2.08 kg, but not body fat percentage or waist size, and the higher-quality trials confirmed only the weight change. A Cochrane review of 9 chromium picolinate trials with 622 people found 1.1 kg more weight loss after 12 to 16 weeks, rated low quality and of debatable clinical relevance, with no dose working better than another. A second chromium review of 21 trials with 1,316 people found 0.75 kg less weight and a 0.68% lower body fat percentage, of uncertain clinical value. In 13 trials with 606 people, caffeine might lower weight, BMI and fat mass, but results varied widely between trials.
- Ashwagandha may help strength, but has no dependable effect on fat. In an 8-week trial of 57 young men new to weight training, 300 mg of root extract twice daily raised strength and arm and chest size more than placebo, and body fat percentage fell by 3.5% against 1.5%. A 2026 review pooled 3 trials with 161 people: the strength gains were fragile and each rested on one trial, body fat did not change significantly, and certainty was low.
Safety and when to see a clinician
- Kidneys: if you have kidney disease or a high risk of it, ask your doctor before raising protein. A nephrology review warns that high-protein diets may worsen kidney function in people whose kidneys are already impaired. Creatine slightly raises blood creatinine, a routine kidney test, without changing measured kidney filtration in trials, so tell your doctor you take it before blood tests.
- Berberine and medicines: in healthy men, 300 mg of berberine three times a day for 2 weeks slowed three drug-clearing enzymes (CYP2D6, CYP2C9 and CYP3A4), and the authors warned of drug interactions. If you take any prescription medicine, ask a pharmacist before starting berberine.
- Ashwagandha and the liver: a case series described 5 people who developed jaundice 2 to 12 weeks after starting ashwagandha supplements. In four of them, liver tests returned to normal within 1 to 5 months. Stop it and see a doctor if you notice yellow skin or eyes, itching, nausea or belly pain.
- Caffeine: a large safety review found that up to 400 mg a day was not linked with clear harm in healthy adults, and set 300 mg a day for healthy pregnant women. It said people with existing health conditions may be more sensitive, so ask first if that applies to you, and count coffee, tea and energy drinks in your total.
- See a doctor about weight or muscle loss you did not plan. In people over 65, unplanned weight loss is linked with more illness and death, and cancer accounts for up to a third of cases.
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Protein Synthesis Multiple human trials using isotope tracer methodology consistently demonstrate that EAA supplementation (6-15g) acutely stimulates muscle protein synthesis (MPS). A meta-analysis of four tracer studies found that a 100% increase in peripheral EAA concentrations increases fractional synthesis rate by ~34% (Church et al. 2020). An RCT in 50 older adults showed EAA supplementation acutely increased MPS both before and after a 24-week intervention (Markofski et al. 2019). The ISSN position stand (2023) confirmed MPS stimulation occurs at doses as low as 1.5-3g and plateaus around 15-18g, with free-form EAAs producing a greater MPS response than equivalent intact protein. | Improves (the measure goes up) | Moderate effect | 7 studies | 350 people | ||
Studies that measured muscle protein synthesis | ||||||
| Lean Body Mass Mixed effect | 2 studies | |||||
Studies that measured lean body mass
| ||||||
| Muscle Strength Mixed effect | 2 studies | |||||
Studies that measured muscle strength
| ||||||
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Meta-analyses and multiple RCTs show significant reductions in body fat mass. Udani et al. (2018) meta-analysis found -3.26 kg fat loss (p=0.02). Onakpoya et al. (2011) reported -1.86 kg fat loss (p<0.05). Individual RCTs (Celleno 2007, Wang 2020, Jager 2024) confirm reductions in fat mass, subcutaneous fat thickness, and waist/hip circumferences while preserving lean body mass. | Improves (the measure goes down) | Small effect | 6 studies | 400 people | ||
Studies that measured body fat
| ||||||
Thai Ginseng
- Body Fat: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Three RCTs consistently demonstrate body fat reduction. A 12-week RCT (n=76) found significant reductions in visceral, subcutaneous, and total abdominal fat area with 150mg/day. A second RCT (n=80) using 12mg purified polymethoxyflavone daily reduced visceral fat significantly at 8 and 12 weeks. A 2025 RCT (n=83 analyzed) confirmed significant reductions in body fat mass, body weight, and BMI compared to placebo. | Improves (the measure goes down) | 3 studies | 239 people | |||
Studies that measured body fat
| ||||||
Spirulina
- Body Fat: improves
- IGF-1: improves
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Small Decrease | Improves (the measure goes down) | Small effect | 2 studies | 92 people | ||
Studies that measured body fat
| ||||||
| IGF-1 | Improves (the measure goes up) | 1 study | 40 people | |||
Studies that measured igf-1 | ||||||
| Weight | Improves (the measure goes down) | 1 study | 92 people | |||
| Follistatin | Improves (the measure goes up) | 40 people | ||||
| Muscle Mass | Improves (the measure goes up) | 40 people | ||||
| Myostatin | Improves (the measure goes up) | 40 people | ||||
| Oxygen Uptake | Improves (the measure goes up) | 52 people | ||||
Melatonin
- Blood Pressure: improves
- Body Mass Index (BMI)
- Hip Circumference: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Pressure Small Improvement | Improves (the measure goes down) | Small effect | 2 studies | |||
Studies that measured blood pressure | ||||||
| Body Mass Index (BMI) No effect | 1 study | |||||
Studies that measured body mass index (bmi) | ||||||
| Hip Circumference | Improves (the measure goes down) | 1 study | ||||
| Waist circumference No effect | 1 study | |||||
| Weight No effect | 1 study | |||||
Berberine
- Body Mass Index (BMI)
- Waist circumference
- Waist-Hip Ratio: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Mass Index (BMI) No effect | 1 study | 641 people | ||||
Studies that measured body mass index (bmi) | ||||||
| Waist circumference No effect | 1 study | |||||
Studies that measured waist circumference | ||||||
| Waist-Hip Ratio Improvement | Improves (the measure goes up) | 1 study | ||||
Studies that measured waist-hip ratio | ||||||
| Weight No effect | 1 study | |||||
Resveratrol
- Body Mass Index (BMI): improves
- Weight: improves
- Hip Circumference: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Mass Index (BMI) Small Decrease | Improves (the measure goes down) | Small effect | 586 people | |||
| Weight | Improves (the measure goes down) | 3 studies | 614 people | |||
Studies that measured weight
| ||||||
| Hip Circumference | Improves (the measure goes down) | 151 people | ||||
| Waist circumference | Improves (the measure goes down) | 349 people | ||||
| Waist-Hip Ratio | Improves (the measure goes up) | 162 people | ||||
Calcium Caseinate
- Lean Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Lean Mass Casein protein supports lean mass gains with resistance training similar to whey; some evidence for better fat loss with casein. | Improves (the measure goes up) | Moderate effect | 150 people |
Beef Protein
- Fat Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fat Mass Meta-analysis: no difference from whey (SMD 0.07, p=0.760); 10.8% fat loss in one 8-week study | Improves (the measure goes down) | Moderate effect | 270 people |
Chromium
- Blood glucose: improves
- Weight: improves
- Glycemic Control: improves
Whey Protein
- Body Fat: improves
- Muscle Mass: improves
- Weight: improves
L-Carnitine
- Blood Carnitine: improves
- Power Output: improves
- Muscle Mass: improves
Matured Hop Extract
- Body Fat: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat One large RCT (n=200) found 35 mg/day MHBA significantly reduced visceral fat area after 8 and 12 weeks and total body fat area after 12 weeks vs placebo in healthy overweight adults. Animal studies show MHBA induces thermogenesis in brown adipose tissue via sympathetic nerve activity, increasing UCP1 expression, and reduces body weight gain in diet-induced obese mice. | Improves (the measure goes down) | Small effect | 2 studies | 200 people |
Ephedrine
- Body Fat: improves
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Moderate Decrease | Improves (the measure goes down) | Moderate effect | 1 study | 57 people | ||
| Weight | Improves (the measure goes down) | 9 studies | 1,514 people |
Probiotics
- Body Fat: improves
- Weight: improves
- Body Mass Index (BMI): improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Small Decrease | Improves (the measure goes down) | Small effect | 1 study | 92 people | ||
| Weight | Improves (the measure goes down) | 1 study | 92 people | |||
| Body Mass Index (BMI) | Improves (the measure goes down) | 92 people | ||||
| Hip Circumference | Improves (the measure goes down) | 92 people | ||||
| Low-density lipoprotein (LDL) | Improves (the measure goes down) | 92 people | ||||
| Muscle Mass | Improves (the measure goes up) | 92 people | ||||
| Waist circumference | Improves (the measure goes down) | 92 people | ||||
| Waist-Hip Ratio | Improves (the measure goes up) | 92 people |
Ashwagandha
- Blood glucose: improves
- Testosterone: improves
- White Blood Cell Count: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose Small Improvement | Improves (the measure goes down) | Small effect | 1 study | 17 people | ||
| Testosterone | Improves (the measure goes up) | 5 studies | 57 people | |||
| White Blood Cell Count | Improves (the measure goes up) | 1 study | 17 people | |||
| Body Fat | Improves (the measure goes down) | 74 people | ||||
| Low-density lipoprotein (LDL) | Improves (the measure goes down) | 17 people | ||||
| Muscle Damage | Changes; see studies | 57 people | ||||
| Muscle Mass | Improves (the measure goes up) | 17 people | ||||
| Power Output | Improves (the measure goes up) | 74 people | ||||
| Weight | Improves (the measure goes down) | 17 people |
Yohimbine
- Body Fat: improves
- Muscle Mass: improves
- Power Output: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Moderate decrease in body fat during caloric restriction | Improves (the measure goes down) | Moderate effect | 1 study | 20 people | ||
| Muscle Mass | Improves (the measure goes up) | 20 people | ||||
| Power Output | Improves (the measure goes up) | 20 people |
Grains of Paradise
- Metabolic Rate: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Metabolic Rate Small Increase | Improves (the measure goes up) | Small effect | 1 study | 19 people |
Moro Orange Extract
- Body Fat: improves
- Muscle Mass
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Small Decrease | Improves (the measure goes down) | Small effect | 169 people | |||
| Muscle Mass No effect | NoneNo effect | 169 people | ||||
| Weight | Improves (the measure goes down) | 1 study | 229 people | |||
| Waist circumference | Improves (the measure goes down) | 229 people |
Arachidonic Acid
- Anaerobic Capacity: improves
- Body Fat
- Power Output: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity Small Improvement | Improves (the measure goes up) | Small effect | 31 people | |||
| Body Fat No effect | NoneNo effect | 31 people | ||||
| Power Output | Improves (the measure goes up) | 1 study | 31 people | |||
| Cortisol | Changes; see studies | 31 people | ||||
| Muscle Mass | Improves (the measure goes up) | 31 people | ||||
| Testosterone | Improves (the measure goes up) | 31 people |
Magnolia Bark (Magnolia officinalis)
- Weight Management: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Weight Management Pilot RCT (n=28 women, 6 weeks): Placebo group gained significant weight (+1.5 kg, p<0.01), while magnolia+phellodendron group showed no weight change. Marginally significant reduction in evening cortisol (p=0.06) in treatment group. | Improves (the measure goes up) | Small effect |
Fenugreek
- Body Fat: improves
- Estrogen: changes; see studies
- Insulin: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Small Decrease | Improves (the measure goes down) | Small effect | 30 people | |||
| Estrogen | Changes; see studies | 2 studies | 75 people | |||
| Insulin | Changes; see studies | 1 study | 45 people | |||
| Cortisol | Improves (the measure goes down) | 45 people | ||||
| DHT | Improves (the measure goes up) | 75 people | ||||
| Leptin | Improves (the measure goes up) | 45 people | ||||
| Muscle Mass | Improves (the measure goes up) | 30 people | ||||
| Testosterone | Improves (the measure goes up) | 75 people |
Pyruvate
- Fatigue Symptoms: improves
- Body Fat
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fatigue Symptoms Small Improvement | Improves (the measure goes down) | Small effect | 26 people | |||
| Body Fat No effect | NoneNo effect | 1 study | 63 people | |||
| Weight | Improves (the measure goes down) | 5 studies | 40 people | |||
| Power Output | Improves (the measure goes up) | 1 study | 42 people | |||
| Training Volume | Improves (the measure goes up) | 23 people |
Creatine
- Blood Flow: improves
- Power Output: improves
- Muscle Creatine Content: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Flow Small Increase | Improves (the measure goes up) | Small effect | 30 people | |||
| Power Output | Improves (the measure goes up) | 44 studies | 278 people | |||
| Muscle Creatine Content | Improves (the measure goes up) | 11 studies | 91 people | |||
| Weight | Improves (the measure goes down) | 10 studies | 57 people | |||
| Hydration (Total Body Water) | Improves (the measure goes up) | 5 studies | 17 people | |||
| Muscle Mass | Improves (the measure goes up) | 5 studies | 107 people | |||
| Strength | Improves (the measure goes up) | 5 studies | 142 people | |||
| Creatinine | Improves (the measure goes up) | 3 studies | 10 people | |||
| Bone Mineral Density | Improves (the measure goes up) | 2 studies | 10 people | |||
| Blood glucose | Improves (the measure goes down) | 1 study | 10 people | |||
| Body Fat | Improves (the measure goes down) | 10 people | ||||
| Fatigue Resistance | Improves (the measure goes down) | 22 people | ||||
| Metabolic Rate | Improves (the measure goes up) | 30 people | ||||
| Urea | Improves (the measure goes up) | 10 people |
Haninjin
- Fat Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fat Mass Three independent mouse studies showed A. iwayomogi extract attenuated high-fat diet-induced obesity. The extract acts as a direct PPARdelta ligand activating skeletal muscle fatty acid oxidation (n=9/group), suppresses adipogenic transcription factors PPARgamma2/C/EBPalpha reducing visceral adiposity and insulin resistance (n=10/group), and dose-dependently improves hypertriglyceridemia via adiponectin-AMPK pathway activation (n=8/group). All evidence is preclinical. | Improves (the measure goes down) | Moderate effect | 7 studies |
Mulberry Fruit Extract
- Body Weight Management: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Weight Management A pectic polysaccharide from mulberry fruit showed anti-obesity effects in an animal model (PMID:27112865). In 3T3-L1 adipocytes, mulberry fruit extract ameliorated adipogenesis via AMPK activation and microRNA modulation (PMID:32191574). Evidence is limited to one animal and one in vitro study. | Improves (the measure goes down) | Small effect | 6 studies |
Valine
- Muscle Protein Synthesis: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Protein Synthesis Valine contributes to muscle protein synthesis as one of three BCAAs, but a 2017 critical review (Wolfe) argued that BCAAs alone cannot promote muscle protein synthesis in humans due to the requirement for all essential amino acids. Isolated valine has not been shown to independently stimulate muscle protein synthesis in human trials. | Improves (the measure goes up) | Small effect | 5 studies |
Nicotinamide Adenine Dinucleotide
- Obesity and Metabolic Health (Animal Models): improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Obesity and Metabolic Health (Animal Models) In rodent models, NR supplementation enhanced oxidative metabolism, activated SIRT1 and SIRT3, increased energy expenditure, reduced cholesterol, and protected against high-fat diet-induced obesity and metabolic abnormalities (Cantó et al., 2012). Reviews confirm NAD+-boosting molecules improve metabolic regulation in animal models (Rajman et al., 2018). No human obesity trials have been conducted. | Improves (the measure goes down) | Moderate effect | 3 studies |
Tribulus Terrestris
- Body Fat
- Testosterone
- Muscle Mass
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 2 studies | 37 people | |||
| Testosterone No effect | 3 studies | |||||
| Muscle Mass No effect | 1 study | |||||
| Fatigue Symptoms | Improves (the measure goes down) | 15 people | ||||
| Power Output |
Evodia rutaecarpa
- Body Fat Accumulation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Accumulation Two animal studies showed anti-obesity effects with evodiamine supplementation. However, the mechanism may involve TRPV1-mediated heat perception rather than true increases in caloric expenditure. Poor oral bioavailability limits translational relevance to humans. | Improves (the measure goes down) | Small effect | 2 studies |
New Zealand Pine Bark Extract
- Body Composition: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Composition An open-label pilot study (n=24, ages 55-75) observed significant reductions in body weight and body fat percentage after 12 weeks of 480mg Enzogenol with vitamin C. No placebo control and confounded by vitamin C co-administration. | Improves (the measure goes down) | Small effect | 2 studies | 24 people |
Tetraselmis Chuii
- Body Composition: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Composition A single double-blind RCT in 46 healthy young men found both 25 and 200 mg/day for 60 days increased muscle mass and decreased fat mass, with concurrent increases in free testosterone, IGF-1, and erythropoietin. Awaits replication. | Improves (the measure goes up) | Small effect | 2 studies | 46 people |
Vitamin C
- Body Fat
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 1 study | 941 people | |||
| Weight | Improves (the measure goes down) | 1 study | 941 people |
Glutamine
- Body Fat
- Muscle Mass: improves
- Power Output: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 1 study | 40 people | |||
| Muscle Mass | Improves (the measure goes up) | 40 people | ||||
| Power Output | Improves (the measure goes up) | 40 people |
DHEA
- Blood glucose
- Estrogen: changes; see studies
- Muscle Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose No effect | NoneNo effect | 1 study | 12 people | |||
| Estrogen | Changes; see studies | 8 studies | 12 people | |||
| Muscle Mass Small Improvement | Improves (the measure goes up) | Small effect | 3 studies | |||
| Testosterone | Improves (the measure goes up) | 3 studies | 52 people | |||
| Bone Mineral Density | Improves (the measure goes up) | 2 studies | 225 people | |||
| Serum DHEA | Improves (the measure goes up) | 2 studies | 52 people | |||
| Glycemic Control No effect | 1 study | |||||
| Low-density lipoprotein (LDL) No effect | 1 study | |||||
| Body Fat | Improves (the measure goes down) | 130 people | ||||
| Prostate-Specific Antigen | Improves (the measure goes up) | 40 people |
Brassinosteroids
- Muscle Protein Synthesis: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Protein Synthesis In a rat study, oral 28-homobrassinolide (20 mg/kg) increased skeletal muscle protein synthesis by approximately 15% and improved lean body mass without affecting androgenic tissues, acting via the PI3K/Akt pathway rather than the androgen receptor. A 2023 multi-level comparative analysis confirmed biological activity of 28-homobrassinolide across multiple endpoints. | Improves (the measure goes up) | Moderate effect | 1 study |
Damiana Leaf
- Body Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Weight One human study found that a combination herbal preparation containing damiana (with yerba mate and guarana) delayed gastric emptying and promoted weight loss in overweight patients. Effects cannot be attributed to damiana alone due to the multi-ingredient formulation. | Improves (the measure goes down) | Small effect | 1 study | 47 people |
Higenamine
- Fat Oxidation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fat Oxidation Higenamine is widely marketed as a fat-burning supplement based on its beta-2 adrenergic agonist mechanism, which theoretically promotes lipolysis. An analytical study (PMID:30188222) found higenamine doses up to 62 mg per serving in US weight-loss supplements, with none accurately labeled. However, no animal or human studies among available evidence directly measured fat oxidation or body composition changes. The fat-burning claim remains entirely theoretical and unproven. | Improves (the measure goes up) | Small effect | 1 study |
Lacticaseibacillus paracasei
- Abdominal Fat
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Abdominal Fat Mixed effect | 1 study |
Maral root
- Muscle Protein Synthesis: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Protein Synthesis In rodent models, ecdysteroids from Rhaponticum carthamoides have shown effects on protein synthesis, and in vitro studies suggest activation of the Akt/mTOR pathway in muscle cells without androgen receptor binding. No quality human clinical trials have validated these effects. | Improves (the measure goes up) | Small effect | 1 study |
Phellodendron amurense
- Body Weight Management: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Weight Management A small pilot RCT (Garrison & Chambliss 2006, n=28 completers) of Relora (Magnolia + Phellodendron combination) found the treatment group maintained weight while placebo gained 1.5 kg over 6 weeks. In a separate OA study (Oben et al. 2009), the Phellodendron + Citrus combination produced 5.1% weight loss in overweight subjects (p<0.001). Both used combination products, limiting attribution to Phellodendron alone. | Improves (the measure goes down) | Small effect | 1 study | 73 people |
Fish Oil
- Body Fat
- Weight: improves
- Insulin: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 6 people | ||||
| Weight | Improves (the measure goes down) | 7 studies | 6 people | |||
| Insulin | Changes; see studies | 4 studies | 33 people | |||
| Fat Oxidation | Improves (the measure goes up) | 1 study | 6 people | |||
| Muscle Mass | Improves (the measure goes up) | 1 study | 6 people | |||
| Bone Mineral Density | Improves (the measure goes up) | 6 people | ||||
| Homocysteine | Improves (the measure goes down) | 33 people | ||||
| Metabolic Rate | Improves (the measure goes up) | 6 people |
Coleus forskohlii
- Appetite
- Weight: improves
- Blood glucose: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Appetite No effect | NoneNo effect | 30 people | ||||
| Weight | Improves (the measure goes down) | 3 studies | 53 people | |||
| Blood glucose | Improves (the measure goes down) | 30 people | ||||
| Blood Pressure | Improves (the measure goes down) | 30 people | ||||
| Fatigue Symptoms | Improves (the measure goes down) | 23 people | ||||
| Hip Circumference | Improves (the measure goes down) | 30 people | ||||
| Insulin | Changes; see studies | 30 people | ||||
| Insulin Resistance | Improves (the measure goes down) | 30 people | ||||
| Waist circumference | Improves (the measure goes down) | 30 people | ||||
| Waist-Hip Ratio | Improves (the measure goes up) | 30 people |
Conjugated Linoleic Acid
- Adiponectin
- Body Fat: improves
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Adiponectin No effect | NoneNo effect | 59 people | ||||
| Body Fat | Improves (the measure goes down) | 7 studies | 259 people | |||
| Weight | Improves (the measure goes down) | 6 studies | 97 people | |||
| Low-density lipoprotein (LDL) No effect | 5 studies | |||||
| Muscle Mass | Improves (the measure goes up) | 5 studies | 269 people | |||
| Appetite | Changes; see studies | 1 study | 62 people | |||
| Blood glucose | ||||||
| Insulin | Changes; see studies | 62 people | ||||
| Metabolic Rate | Improves (the measure goes up) | 116 people |
Leucic Acid
- Anaerobic Capacity
- Body Fat
- Bone Mineral Density: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity No effect | NoneNo effect | 15 people | ||||
| Body Fat No effect | NoneNo effect | 15 people | ||||
| Bone Mineral Density | Improves (the measure goes up) | 15 people | ||||
| Muscle Mass | Improves (the measure goes up) | 15 people | ||||
| Muscle Soreness | Improves (the measure goes down) | 15 people | ||||
| Power Output | Improves (the measure goes up) | 15 people | ||||
| Weight | Improves (the measure goes down) | 15 people |
Ecdysteroids
- Cortisol
- Muscle Mass
- Testosterone: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Cortisol No effect | NoneNo effect | 45 people | ||||
| Muscle Mass No effect | NoneNo effect | 45 people | ||||
| Testosterone | Improves (the measure goes up) | 1 study | 45 people | |||
| Power Output | Improves (the measure goes up) | 45 people |
HMB
- Anaerobic Capacity
- Muscle Mass: improves
- Power Output: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity No effect | NoneNo effect | 28 people | ||||
| Muscle Mass | Improves (the measure goes up) | 8 studies | 152 people | |||
| Power Output | Improves (the measure goes up) | 2 studies | 203 people | |||
| Body Fat | Improves (the measure goes down) | 1 study | 123 people | |||
| Blood glucose | Improves (the measure goes down) | 8 people | ||||
| Bone Mineral Density | Improves (the measure goes up) | 28 people | ||||
| Cortisol | Improves (the measure goes down) | 29 people | ||||
| Food Intake | Changes; see studies | 22 people | ||||
| Growth Hormone | Improves (the measure goes up) | 29 people | ||||
| IGF-1 | Improves (the measure goes up) | 29 people | ||||
| Interleukin 6 | Improves (the measure goes down) | 29 people | ||||
| Low-density lipoprotein (LDL) | Improves (the measure goes down) | 36 people | ||||
| Oxygen Uptake | Improves (the measure goes up) | 8 people | ||||
| Testosterone | Improves (the measure goes up) | 29 people | ||||
| Urea | Improves (the measure goes up) | 8 people |
Safflower Oil
- Body Fat
- Muscle Mass: improves
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 35 people | ||||
| Muscle Mass | Improves (the measure goes up) | 35 people | ||||
| Weight | Improves (the measure goes down) | 35 people |
Propolis
- Blood Pressure
- Body Fat
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Pressure No effect | NoneNo effect | 1,082 people | ||||
| Body Fat No effect | NoneNo effect | 1,082 people | ||||
| Weight | Improves (the measure goes down) | 1 study | 1,082 people | |||
| Body Mass Index (BMI) | Improves (the measure goes down) | 1,082 people | ||||
| Hip Circumference | Improves (the measure goes down) | 1,082 people | ||||
| Waist circumference | Improves (the measure goes down) | 1,082 people | ||||
| Waist-Hip Ratio | Improves (the measure goes up) | 1,082 people |
Aspartate
- Muscle Mass/Strength
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Mass/Strength Systematic review: DAA cannot alter body composition in trained males; strength gains from training only | NoneNo effect | 80 people |
Colostrum
- Anaerobic Capacity
- Weight: improves
- Muscle Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity No effect | NoneNo effect | 35 people | ||||
| Weight | Improves (the measure goes down) | 5 studies | 55 people | |||
| Muscle Mass | Improves (the measure goes up) | 1 study | 55 people | |||
| Body Fat | Improves (the measure goes down) | 55 people | ||||
| Muscular Endurance | Improves (the measure goes up) | 20 people | ||||
| Power Output | Improves (the measure goes up) | 55 people |
Boron
- Body Fat
- Testosterone: improves
- Free Testosterone: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 19 people | ||||
| Testosterone | Improves (the measure goes up) | 1 study | 19 people | |||
| Free Testosterone | Improves (the measure goes up) | 19 people | ||||
| Muscle Mass | Improves (the measure goes up) | 19 people | ||||
| Strength | Improves (the measure goes up) | 19 people |
Curcumin
- Body Fat
- Weight: improves
- Body Mass Index (BMI): improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 269 people | ||||
| Weight | Improves (the measure goes down) | 5 studies | 949 people | |||
| Body Mass Index (BMI) | Improves (the measure goes down) | 902 people | ||||
| Hip Circumference | Improves (the measure goes down) | 105 people | ||||
| Waist circumference | Improves (the measure goes down) | 419 people | ||||
| Waist-Hip Ratio | Improves (the measure goes up) | 117 people |
Panax Ginseng (Korean Ginseng)
- Body Mass Index (BMI)
- Testosterone: improves
- Cortisol: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Mass Index (BMI) No effect | NoneNo effect | 20 people | ||||
| Testosterone | Improves (the measure goes up) | 1 study | 20 people | |||
| Cortisol | Improves (the measure goes down) | 20 people | ||||
| Strength | Improves (the measure goes up) | 20 people | ||||
| Waist-Hip Ratio | Improves (the measure goes up) | 20 people |
D-Aspartic Acid
- Body Fat
- Testosterone: improves
- Estrogen: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 20 people | ||||
| Testosterone | Improves (the measure goes up) | 2 studies | 20 people | |||
| Estrogen | Changes; see studies | 20 people | ||||
| Muscle Mass | Improves (the measure goes up) | 20 people | ||||
| Power Output | Improves (the measure goes up) | 20 people | ||||
| Weight | Improves (the measure goes down) | 20 people |
Beta-Alanine
- Body Fat
- Muscle Mass: improves
- Oxygen Uptake: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat No effect | NoneNo effect | 427 people | ||||
| Muscle Mass | Improves (the measure goes up) | 3 studies | 254 people | |||
| Oxygen Uptake | Improves (the measure goes up) | 1 study | 44 people | |||
| Weight | Changes; see studies | 413 people |
Elderberry
- Blood glucose
- Carbohydrate Oxidation: improves
- Fat Oxidation: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose No effect | NoneNo effect | 10 people | ||||
| Carbohydrate Oxidation | Improves (the measure goes up) | 1 study | 10 people | |||
| Fat Oxidation | Improves (the measure goes up) | 10 people | ||||
| Metabolic Rate | Improves (the measure goes up) | 10 people |
Betaine
- Blood glucose
- Homocysteine: changes; see studies
- Blood Pressure
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose No effect | NoneNo effect | 42 people | ||||
| Homocysteine | Changes; see studies | 4 studies | 42 people | |||
| Blood Pressure | ||||||
| Body Fat | ||||||
| Kidney Function | Improves (the measure goes up) | 42 people | ||||
| Low-density lipoprotein (LDL) | Changes; see studies | 42 people | ||||
| Metabolic Rate | Improves (the measure goes up) | 42 people | ||||
| Serum Folate | Improves (the measure goes up) | 42 people | ||||
| Thyroid-Stimulating Hormone | Improves (the measure goes up) | 42 people | ||||
| Weight |
Raspberry Ketone
- Fat Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fat Mass In rodent models, raspberry ketone at very high doses (0.5-2 g/kg) reduced fat accumulation in rats fed high-fat diets. No human clinical trials exist, and typical supplement doses (100-200 mg) are orders of magnitude below the effective animal doses (human equivalent 1,000-6,000 mg), making translation to humans highly uncertain. | Improves (the measure goes down) | Small effect |
Rauwolscine
- Fat Loss: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fat Loss Rauwolscine demonstrates alpha-2 adrenergic receptor antagonist activity in preclinical binding studies, with potentially greater potency than yohimbine at this receptor. No human clinical trials have directly evaluated rauwolscine for fat loss; efficacy is extrapolated from yohimbine data and receptor pharmacology. | Changes; see studies | Small effect |
Sacred lotus
- Body Weight and Adiposity: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Weight and Adiposity In rodent models, lotus leaf extract demonstrated anti-obesity effects by affecting lipid metabolism and inhibiting adipogenesis. Despite consumer interest in lotus leaf as a weight loss tea, no human clinical trials have been conducted to validate these effects. | Improves (the measure goes down) | Moderate effect |
ZMA
- Body Composition: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Composition Independent RCTs (e.g., Wilborn et al., 2004) examined ZMA's effect on lean body mass and fat mass in resistance-trained males and found no significant changes in body composition compared to placebo over 8 weeks of supplementation. The original industry-funded study suggested favorable changes, but this has not been independently replicated. | Improves (the measure goes up) | Small effect | 55 people |
Piperine
- Thermogenesis and Body Composition
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Thermogenesis and Body Composition | 3 studies |
Green Tea Extract
- Body Fat: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat | Improves (the measure goes down) | 2 studies | 182 people |
Fennel Essential Oil
- Body Fat and Lipid Metabolism
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat and Lipid Metabolism | 2 studies |
Haskap Berry
- Body Composition
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Composition | 2 studies |
Magnesium
- Strength: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Strength | Improves (the measure goes up) | 1 study | 26 people |
Cyanidin
- Energy Expenditure
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Energy Expenditure | 1 study |
L-Threonate
- Obesity / Body Weight
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Obesity / Body Weight | 1 study |
Piceatannol
- Adipogenesis and Fat Accumulation
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Adipogenesis and Fat Accumulation | 1 study |
Oleoylethanolamide
- Fat Oxidation
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fat Oxidation |
Prescription medicines and peptides studied, for context
Tesamorelin
- Waist Circumference: improves
- Visceral Adipose Tissue
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Waist Circumference Clinical trials demonstrated significant reductions in waist circumference and trunk fat in patients with HIV-associated lipodystrophy. | Improves (the measure goes down) | Moderate effect | 2 studies | |||
| Visceral Adipose Tissue | 2 studies |
Sermorelin
- Lean Body Mass: improves
- Muscle Strength: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Lean Body Mass GHRH analog treatment significantly increased lean body mass in elderly men (P < 0.05) in a 4-month randomized controlled trial. | Improves (the measure goes up) | Moderate effect | ||||
| Muscle Strength Six weeks of nightly sermorelin led to significant improvements in 2 of 6 muscle strength tests and the abdominal crunch muscle endurance test in elderly men. | Improves (the measure goes up) | Small effect |
CJC-1295
- Lean Body Mass: improves
- Fat Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Lean Body Mass Moderate improvement in lean mass (animal data) | Improves (the measure goes up) | Moderate effect | 13 studies | 45 people | ||
| Fat Mass Moderate reduction in adipose tissue | Improves (the measure goes down) | Moderate effect | 13 studies | 45 people |
MOTS-c
- Body Weight
- Fat Accumulation
- Physical Performance
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Weight | 2 studies | |||||
| Fat Accumulation | ||||||
| Physical Performance | ||||||
| Muscle Homeostasis |
Ipamorelin
- Muscle Strength
- Body Weight
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Strength | 1 study | |||||
| Body Weight | 1 study |
Key findings
- Muscle Protein SynthesisImproves (the measure goes up)
- Body FatImproves (the measure goes down)
- Blood PressureImproves (the measure goes down)
The Body Composition protocol
2 primary supplements · 5 supporting supplements
- Berberine500 mg 2–3× daily with meals
- Whey Protein20–40 g per serving, 1.6–2.2 g/kg daily total protein
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The supplements graded A or B for Body Composition. Each opens the products we list for that supplement.
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Studies cited
22 studies from PubMed
- Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis.
- Effects of Calorie Restriction With and Without Strength, Endurance or Mixed Training on Fat-Free and Skeletal Muscle Mass in Overweight or Obese Individuals-A Systematic Review With Pairwise Meta-Analysis and Network Meta-Analysis of Randomized Controlled Studies.
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.
- Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.
- Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials.
- Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.
- The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.
- Resistance Exercise and Creatine Supplementation on Fat Mass in Adults < 50 Years of Age: A Systematic Review and Meta-Analysis.
- The effect of berberine on obesity indices: a systematic review and meta-analysis.
- Effects of berberine and barberry on anthropometric measures: A systematic review and meta-analysis of randomized controlled trials.
- Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis.
- Chromium picolinate supplementation for overweight or obese adults.
- A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity.
- The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials.
- Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.
- Adjunctive Ashwagandha (Withania somnifera) Supplementation and Resistance-Training Adaptations in Healthy Adults: A Systematic Review and Random-Effects Meta-Analysis of Muscular Strength, Chest Circumference, and Body Composition.
- The Effects of High-Protein Diets on Kidney Health and Longevity.
- Effect of creatine supplementation on kidney function: a systematic review and meta-analysis.
- Repeated administration of berberine inhibits cytochromes P450 in humans.
- Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network.
- Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children.
- Unintentional Weight Loss in Older Adults.