Condition

Weight Loss & Maintenance

Keeping lost weight off is often harder than losing it, because the body pushes back: metabolism slows and hunger signals grow stronger. Fiber supplements have the most consistent findings, with beta-glucans linked to a small drop in body mass index across about 1,000 people and psyllium leaving people feeling less hungry. The effects were small and many trials were brief, so they are best seen as small additions to changes in eating and activity.

Sources: PMID 7647826; PMID 9093551

Supplements studied: 59
Graded outcomes: 58
Trials: 127
People studied: 980,469

Evidence by supplement

Strong
Moderate
Limited
Very limited

59 supplements

Psyllium

Psyllium: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Studies	People
	Appetite Decrease	Improves (the measure goes down)	3 studies	47 people
Studies that measured appetite The effect of a Plantago ovata seed containing preparation on appetite variables, nutrient and energy intakeInt J Obes Relat Metab Disord · PMID 7647826 Effects of amount and type of dietary fibre (soluble and insoluble) on short-term control of appetiteInt J Food Sci Nutr · PMID 9093551 Correlation between echographic gastric emptying and appetite: influence of psylliumGut · PMID 1398229
	Weight	Improves (the measure goes down)	3 studies	465 people
Studies that measured weight Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis.J Am Assoc Nurse Pract · PMID 37163454 Comparative effects of nutraceuticals on body weight in adults with overweight or obesity: A systematic review and network meta-analysis of 111 randomized clinical trials.Pharmacol Res · PMID 37778464 Influence of sibutramine, orlistat and Ispaghula in reducing body weight and total body fat content in obese individualsJ Ayub Med Coll Abbottabad · PMID 20524467
	Body Mass Index (BMI)	Improves (the measure goes down)		354 people
	Food Intake	Changes; see studies		16 people
	Gastric Emptying Rate	Changes; see studies		14 people
	Waist circumference	Improves (the measure goes down)		354 people

Cannabis

Cannabis: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Appetite Small Increase	Worsens (the measure goes up)	Small effect	1 study	27 people
Studies that measured appetite Explorative Placebo-Controlled Double-Blind Intervention Study with Low Doses of Inhaled Δ9-Tetrahydrocannabinol and Cannabidiol Reveals No Effect on Sweet Taste Intensity Perception and Liking in HumansCannabis Cannabinoid Res · PMID 28861511
	Food Intake	Changes; see studies		2 studies	17 people
Studies that measured food intake Abstinence symptoms following smoked marijuana in humansPsychopharmacology · PMID 10090647 Abstinence symptoms following oral THC administration to humansPsychopharmacology · PMID 10090646
	Ghrelin	Improves (the measure goes up)		2 studies	37 people
Studies that measured ghrelin Effects of oral, smoked, and vaporized cannabis on endocrine pathways related to appetite and metabolism: a randomized, double-blind, placebo-controlled, human laboratory studyTransl Psychiatry · PMID 32075958 Effect of acute Δ9-tetrahydrocannabinol administration on subjective and metabolic hormone responses to food stimuli and food intake in healthy humans: a randomized, placebo-controlled studyAm J Clin Nutr · PMID 30949710
	Leptin	Improves (the measure goes up)		1 study	20 people
Studies that measured leptin A pilot study of the effects of cannabis on appetite hormones in HIV-infected adult menBrain Res · PMID 22133305
	Glucagon-like peptide 1 (GLP-1)	Improves (the measure goes up)			20 people
	Satiety	Improves (the measure goes up)			10 people

Nonnutritive Sweeteners

Food Intake: improves
Weight: improves

Nonnutritive Sweeteners: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Food Intake Small Decrease	Improves (the measure goes down)	Small effect	1 study	944 people
Studies that measured food intake The effects of non-nutritive sweeteners on energy and macronutrients intake in adults: a grade-assessed systematic review and meta-analyses of randomized controlled trials.Front Nutr · PMID 39606579
	Weight Small Decrease	Improves (the measure goes down)	Small effect	1 study	2,617 people
Studies that measured weight Effects of non-nutritive sweeteners on body weight: a systematic review and meta-analysis of randomized controlled trial (RCT) studies.J Endocrinol Invest · PMID 40913681

Beta-glucans

Body Mass Index (BMI): improves
Weight: changes; see studies
Waist circumference

Beta-glucans: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Body Mass Index (BMI) Small Decrease	Improves (the measure goes down)	Small effect		1,064 people
	Weight	Changes; see studies		1 study	1,064 people
Studies that measured weight Effects of cereal beta-glucan consumption on body weight, body mass index, waist circumference and total energy intake: A meta-analysis of randomized controlled trials.Complement Ther Med · PMID 30935520
	Waist circumference

Black seed

Blood glucose: improves
Total cholesterol: changes; see studies
Low-density lipoprotein (LDL): changes; see studies

Black seed: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose Moderate Improvement	Improves (the measure goes down)	Moderate effect	2 studies	117 people
Studies that measured blood glucose Effect of Nigella sativa seeds on the glycemic control of patients with type 2 diabetes mellitusIndian J Physiol Pharmacol · PMID 21675032 supplementation improves cardiometabolic indicators in population with prediabetes and type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Front Nutr · PMID 36034891
	Total cholesterol	Changes; see studies		4 studies	117 people
Studies that measured total cholesterol Effects of Nigella sativa on glycemic control, lipid profiles, and biomarkers of inflammatory and oxidative stress: A systematic review and meta-analysis of randomized controlled clinical trialsPhytother Res · 2020 · PMID 32394508 Effectiveness, safety, and tolerability of powdered Nigella sativa (kalonji) seed in capsules on serum lipid levels, blood sugar, blood pressure, and body weight in adults: results of a randomized, double-blind controlled trialJ Altern Complement Med · PMID 19500003 The effect of Nigella sativa Linn. seed on memory, attention and cognition in healthy human volunteersJ Ethnopharmacol · PMID 23707331 and 1 more on the Black seed page
	Low-density lipoprotein (LDL)	Changes; see studies		2 studies	117 people
Studies that measured low-density lipoprotein (ldl) Effect of Nigella sativa Consumption on Lipid Profile and Glycemic Index in Patients with Metabolic Syndrome: A Systematic Review and Meta-analysis of Randomized Controlled Trials.Curr Med Chem · PMID 38265398 Effect of Nigella sativa oil on various clinical and biochemical parameters of insulin resistance syndromeInt J Diabetes Dev Ctries · PMID 19902033
	Blood Pressure	Changes; see studies		1 study	117 people
Studies that measured blood pressure Antihypertensive effects of Nigella sativa supplementation: An updated systematic review and meta-analysis of randomized controlled trials.Phytother Res · PMID 37341696
	High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	117 people
Studies that measured high-density lipoprotein (hdl) Clinical evaluation of Nigella sativa seeds for the treatment of hyperlipidemia: a randomized, placebo controlled clinical trialMed Arh · PMID 22822623
	Food Intake	Changes; see studies			117 people
	Kidney Function	Improves (the measure goes up)			117 people
	Liver Enzymes	Changes; see studies			117 people
	Triglycerides	Changes; see studies			117 people
	Weight	Changes; see studies			117 people

Fenugreek

Appetite
High-density lipoprotein (HDL): improves
Insulin: changes; see studies

Fenugreek: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Studies	People
	Appetite Mixed effect		2 studies	51 people
Studies that measured appetite A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteersEur J Clin Pharmacol · PMID 19809809 Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjectsPhytother Res · PMID 19353539
	High-density lipoprotein (HDL)	Improves (the measure goes up)	1 study	517 people
Studies that measured high-density lipoprotein (hdl) Effect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled studyJ Assoc Physicians India · PMID 11868855
	Insulin	Changes; see studies	1 study	39 people
Studies that measured insulin A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjectsEur J Clin Pharmacol · PMID 20020282
	Total cholesterol	Improves (the measure goes down)	1 study	550 people
Studies that measured total cholesterol Effect of fenugreek supplementation on blood lipids and body weight: A systematic review and meta-analysis of randomized controlled trials.J Ethnopharmacol · PMID 32087319
	Body Mass Index (BMI)	Improves (the measure goes down)		366 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)		371 people
	Triglycerides	Improves (the measure goes down)		550 people
	Weight	Improves (the measure goes down)		387 people

Cocoa Extract

Blood Flow: improves
High-density lipoprotein (HDL): improves
Blood Pressure: improves

Cocoa Extract: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Blood Flow Moderate Increase	Improves (the measure goes up)	Moderate effect	2 studies	49 people
Studies that measured blood flow NOX2-mediated arterial dysfunction in smokers: acute effect of dark chocolateHeart · PMID 21807659 Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in womenJ Nutr · PMID 16702322
	High-density lipoprotein (HDL)	Improves (the measure goes up)		13 studies	49 people
Studies that measured high-density lipoprotein (hdl) Effects of cocoa products/dark chocolate on serum lipids: a meta-analysisEur J Clin Nutr · PMID 21559039 Regular consumption of a flavanol-rich chocolate can improve oxidant stress in young soccer playersClin Dev Immunol · PMID 15712594 Effect of cocoa flavanols and exercise on cardiometabolic risk factors in overweight and obese subjectsInt J Obes · PMID 18504447 and 10 more on the Cocoa Extract page
	Blood Pressure	Improves (the measure goes down)		10 studies	85 people
Studies that measured blood pressure Safety and efficacy of cocoa flavanol intake in healthy adults: a randomized, controlled, double-masked trialAm J Clin Nutr · PMID 26537937 Characterisation of hypertensive patients with improved endothelial function after dark chocolate consumptionInt J Hypertens · PMID 23533716 Blood pressure and endothelial function in healthy, pregnant women after acute and daily consumption of flavanol-rich chocolate: a pilot, randomized controlled trialNutr J · PMID 23565841 and 7 more on the Cocoa Extract page
	Triglycerides	Improves (the measure goes down)		3 studies	49 people
Studies that measured triglycerides Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention studyAm J Clin Nutr · PMID 21068351 Acute effect of oral flavonoid-rich dark chocolate intake on coronary circulation, as compared with non-flavonoid white chocolate, by transthoracic Doppler echocardiography in healthy adultsInt J Cardiol · PMID 18045712 Dark chocolate consumption improves leukocyte adhesion factors and vascular function in overweight menFASEB J · PMID 24302679
	Fat Oxidation	Improves (the measure goes up)		1 study	49 people
Studies that measured fat oxidation Regular dark chocolate consumption's reduction of oxidative stress and increase of free-fatty-acid mobilization in response to prolonged cyclingInt J Sport Nutr Exerc Metab · PMID 21558573
	Body Fat	Improves (the measure goes down)			36 people
	Glycemic Control	Improves (the measure goes up)			49 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			49 people
	Subjective Well-Being	Improves (the measure goes up)			36 people
	Total cholesterol	Improves (the measure goes down)			49 people
	Weight	Improves (the measure goes down)			85 people

Probiotics

Body Fat: improves
Total cholesterol: improves
Weight: improves

Probiotics: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Body Fat Small Decrease	Improves (the measure goes down)	Small effect	1 study	92 people
Studies that measured body fat A 12-Week, Single-Centre, Randomised, Double-Blind, Placebo-Controlled, Parallel-Design Clinical Trial for the Evaluation of the Efficacy and Safety of Lactiplantibacillus plantarum SKO-001 in Reducing Body Fat.Nutrients · PMID 38674828
	Total cholesterol	Improves (the measure goes down)		1 study	92 people
Studies that measured total cholesterol The effect of probiotic consumption on lipid profile, glycemic index, inflammatory markers, and liver function in NAFLD patients: A systematic review and meta-analysis of randomized controlled trials.J Diabetes Complications · PMID 38968867
	Weight	Improves (the measure goes down)		1 study	422 people
Studies that measured weight Effects of oral supplementation of probiotics on body weight and visceral fat in obese patients: a meta-analysis and systematic review.Sci Rep · PMID 39984625
	Body Mass Index (BMI)	Improves (the measure goes down)			244 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			92 people
	Hip Circumference	Improves (the measure goes down)			92 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			412 people
	Muscle Mass	Improves (the measure goes up)			92 people
	Visceral Fat	Improves (the measure goes down)			231 people
	Waist circumference	Improves (the measure goes down)			297 people
	Waist-Hip Ratio	Improves (the measure goes up)			92 people

L-Tyrosine

Impulse Control: improves
Subjective Well-Being: improves

L-Tyrosine: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Impulse Control Small Increase	Improves (the measure goes up)	Small effect	1 study	22 people
Studies that measured impulse control Eating to stop: tyrosine supplementation enhances inhibitory control but not response executionNeuropsychologia · PMID 24433977
	Subjective Well-Being	Improves (the measure goes up)			22 people

Whey Protein

Appetite: improves
Insulin: changes; see studies
Weight: improves

Whey Protein: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Appetite Small Decrease	Improves (the measure goes down)	Small effect	1 study	17 people
Studies that measured appetite Effect of whey protein supplementation on long and short term appetite: A meta-analysis of randomized controlled trials.Clin Nutr ESPEN · PMID 29072167
	Insulin	Changes; see studies		7 studies	143 people
Studies that measured insulin Whey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestionAm J Physiol Endocrinol Metab · PMID 21045172 Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adultsJ Nutr · PMID 21677076 Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individualsBr J Nutr · PMID 20377924 and 4 more on the Whey Protein page
	Weight	Improves (the measure goes down)		4 studies	2,203 people
Studies that measured weight Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials.Clin Nutr ESPEN · PMID 35871954 Changes in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance trainingAppetite · PMID 22889987 Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis.Front Pharmacol · PMID 31068804 and 1 more on the Whey Protein page
	Body Fat	Improves (the measure goes down)		2 studies	2,045 people
Studies that measured body fat The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older womenJ Gerontol A Biol Sci Med Sci · PMID 21798863 Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.Nutrients · PMID 36235862
	High-density lipoprotein (HDL)	Improves (the measure goes up)		2 studies	70 people
Studies that measured high-density lipoprotein (hdl) Effects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: a systematic review and meta-analysis of randomized controlled clinical trials.Lipids Health Dis · PMID 32958070 The effect of whey protein on the components of metabolic syndrome in overweight and obese individuals; a systematic review and meta-analysis.Diabetes Metab Syndr · PMID 31790966
	Blood glucose	Improves (the measure goes down)		1 study	73 people
	Glycemic Control	Improves (the measure goes up)		1 study	70 people
	Body Mass Index (BMI)	Improves (the measure goes down)			1,902 people
	Ghrelin	Improves (the measure goes up)			73 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			70 people
	Total cholesterol	Improves (the measure goes down)			70 people
	Triglycerides	Improves (the measure goes down)			70 people
	Waist circumference	Improves (the measure goes down)			1,902 people

Niacin (Vitamin B3)

Adiponectin: improves
Insulin: changes; see studies
Low-density lipoprotein (LDL): improves

Niacin (Vitamin B3): outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People
	Adiponectin Moderate Increase	Improves (the measure goes up)	Moderate effect	1 study	30 people
Studies that measured adiponectin The effect of niacin on inflammatory markers and adipokines: a systematic review and meta-analysis of interventional studies.Eur J Nutr · PMID 38761279
	Insulin	Changes; see studies		2 studies	30 people
Studies that measured insulin Impaired beta-cell function in human aging: response to nicotinic acid-induced insulin resistanceJ Clin Endocrinol Metab · PMID 16757523 Relationship between Changes in Plasma Adiponectin Concentration and Insulin Sensitivity after Niacin TherapyCardiorenal Med · PMID 22969777
	Low-density lipoprotein (LDL)	Improves (the measure goes down)		2 studies	30 people
Studies that measured low-density lipoprotein (ldl) Extended-release niacin raises adiponectin and leptinAtherosclerosis · PMID 16887123 Effects of nicotinic acid on insulin sensitivity and blood pressure in healthy subjectsJ Hum Hypertens · PMID 10980588
	Total cholesterol	Improves (the measure goes down)		2 studies	30 people
Studies that measured total cholesterol Clofibrate and niacin in coronary heart diseaseJAMA · PMID 1088963 Effectiveness of niacin supplementation for patients with type 2 diabetes: A meta-analysis of randomized controlled trialsMedicine · PMID 32702899
	Apolipoprotein A	Improves (the measure goes up)		1 study	30 people
Studies that measured apolipoprotein a Niacin in patients with low HDL cholesterol levels receiving intensive statin therapyN Engl J Med · PMID 22085343
	Blood glucose	Improves (the measure goes down)		1 study	30 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	30 people
	Blood Flow	Improves (the measure goes up)			30 people
	C-Reactive Protein (CRP)	Improves (the measure goes down)			30 people
	Cell Adhesion Factors	Improves (the measure goes down)			30 people
	Glycemic Control	Improves (the measure goes up)			30 people
	Interleukin 6	Improves (the measure goes down)			30 people
	Leptin	Improves (the measure goes up)			30 people
	Liver Enzymes	Changes; see studies			30 people
	Resistin	Improves (the measure goes up)			30 people
	TNF-Alpha	Improves (the measure goes down)			30 people
	Triglycerides	Improves (the measure goes down)			30 people

L-Carnitine

Body Fat
Total cholesterol: improves
Muscle Mass: improves

L-Carnitine: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Studies	People
	Body Fat No effect		1 study	96 people
Studies that measured body fat L-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese womenInt J Sport Nutr Exerc Metab · PMID 10861338
	Total cholesterol	Improves (the measure goes down)	6 studies	84 people
Studies that measured total cholesterol Effect of oral L-carnitine administration on insulin sensitivity and lipid profile in type 2 diabetes mellitus patientsAnn Nutr Metab · PMID 18714152 Effects of carnitine on glucose and lipid metabolic profiles and fertility outcomes in women with polycystic ovary syndrome: A systematic review and meta-analysis.Clin Endocrinol · PMID 36746677 Oral carnitine supplementation reduces body weight and insulin resistance in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trialClin Endocrinol · PMID 26666519 and 3 more on the L-Carnitine page
	Muscle Mass	Improves (the measure goes up)	3 studies	96 people
Studies that measured muscle mass Levocarnitine administration in elderly subjects with rapid muscle fatigue: effect on body composition, lipid profile and fatigueDrugs Aging · PMID 12875611 The effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjectsMetabolism · PMID 15281008 L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trialAm J Clin Nutr · PMID 18065594
	Weight	Improves (the measure goes down)	1 study	12 people
Studies that measured weight l-Carnitine Supplementation in Older Women. A Pilot Study on Aging Skeletal Muscle Mass and FunctionNutrients · PMID 29473908
	Fatigue Symptoms	Improves (the measure goes down)		84 people
	Hydration (Total Body Water)	Improves (the measure goes up)		12 people
	Muscle protein synthesis (MPS)	Improves (the measure goes up)		12 people

Colostrum

Muscle Mass: improves
Weight: improves

Colostrum: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Mass Small Improvement	Improves (the measure goes up)	Small effect	1 study	34 people
	Weight	Improves (the measure goes down)		5 studies	34 people

5-HTP

Appetite: improves
Weight: changes; see studies

5-HTP: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Appetite Moderate Decrease	Improves (the measure goes down)	Moderate effect	1 study	20 people
	Weight	Changes; see studies		2 studies	20 people

Pterostilbene

Blood Pressure: improves
Weight: improves
High-density lipoprotein (HDL): improves

Pterostilbene: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood Pressure Small Improvement	Improves (the measure goes down)	Small effect		80 people
Weight	Improves (the measure goes down)		1 study	80 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			80 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			80 people
Total cholesterol	Improves (the measure goes down)			80 people
Triglycerides	Improves (the measure goes down)			80 people

Fish Oil

5-HEPE: improves
Triglycerides: improves
High-density lipoprotein (HDL): improves

Fish Oil: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
5-HEPE Moderate Increase	Improves (the measure goes up)	Moderate effect		50 people
Triglycerides	Improves (the measure goes down)		24 studies	93 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		7 studies	93 people
Weight	Improves (the measure goes down)		7 studies	145 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		4 studies	93 people
Insulin	Changes; see studies		4 studies	93 people
Blood Pressure	Improves (the measure goes down)		2 studies	93 people
TNF-Alpha	Improves (the measure goes down)		2 studies	93 people
5-HETE	Improves (the measure goes up)		1 study	50 people
Muscle Mass	Improves (the measure goes up)		1 study	93 people
Adiponectin	Improves (the measure goes up)			93 people
Blood glucose	Improves (the measure goes down)			93 people
Glycemic Control	Improves (the measure goes up)			93 people
Ketone Bodies	Improves (the measure goes up)			20 people
Leptin	Improves (the measure goes up)			93 people
Leukotriene B4	Improves (the measure goes up)			50 people

Moro Orange Extract

Body Fat: improves
Weight: improves
Muscle Mass: improves

Moro Orange Extract: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Body Fat Small Decrease	Improves (the measure goes down)	Small effect		169 people
Weight	Improves (the measure goes down)		1 study	229 people
Muscle Mass	Improves (the measure goes up)			169 people
Waist circumference	Improves (the measure goes down)			229 people

Green Tea Extract

Adiponectin: improves
Weight: improves
Fat Oxidation: improves

Green Tea Extract: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Adiponectin Small Increase	Improves (the measure goes up)	Small effect		78 people
Weight	Improves (the measure goes down)		6 studies	1,562 people
Fat Oxidation	Improves (the measure goes up)		5 studies	6 people
Body Fat	Improves (the measure goes down)		2 studies	79 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	132 people
Leptin	Improves (the measure goes up)		1 study	927 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		1 study	78 people
Body Mass Index (BMI)	Improves (the measure goes down)			109 people
Food Intake	Changes; see studies			79 people
Ghrelin	Improves (the measure goes up)			927 people
Waist circumference	Improves (the measure goes down)			75 people
Waist-Hip Ratio	Improves (the measure goes up)			109 people

Vitamin D

Body Fat: improves
Low-density lipoprotein (LDL): improves
Weight: improves

Vitamin D: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Body Fat Small Decrease	Improves (the measure goes down)	Small effect		165 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		3 studies	165 people
Weight	Improves (the measure goes down)		2 studies	165 people
Parathyroid Hormone	Improves (the measure goes up)		1 study	165 people
Metabolic Rate	Improves (the measure goes up)			165 people
TNF-Alpha	Improves (the measure goes down)			165 people
Triglycerides	Improves (the measure goes down)			165 people

Spirulina

Adiponectin: improves
Low-density lipoprotein (LDL): improves
Total cholesterol: improves

Spirulina: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Adiponectin Small Increase	Improves (the measure goes up)	Small effect		52 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		5 studies	52 people
Total cholesterol	Improves (the measure goes down)		5 studies	52 people
Body Fat	Improves (the measure goes down)		2 studies	198 people
Appetite	Changes; see studies		1 study	52 people
IGF-1	Improves (the measure goes up)		1 study	40 people
Triglycerides	Improves (the measure goes down)		1 study	52 people
Waist circumference No effect			1 study
Weight	Improves (the measure goes down)		1 study	649 people
Body Mass Index (BMI)	Improves (the measure goes down)			748 people
C-Reactive Protein (CRP)	Improves (the measure goes down)			52 people
Follistatin	Improves (the measure goes up)			40 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			52 people
Hip Circumference	Improves (the measure goes down)			52 people
Liver Enzymes	Changes; see studies			40 people
Muscle Mass	Improves (the measure goes up)			92 people
Myostatin	Improves (the measure goes up)			40 people
Waist-Hip Ratio	Improves (the measure goes up)			52 people

African Mango

Blood glucose: improves
Total cholesterol: changes; see studies
Blood Pressure: changes; see studies

African Mango: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood glucose Small improvement in blood glucose	Improves (the measure goes down)	Small effect		40 people
Total cholesterol	Changes; see studies		2 studies	40 people
Blood Pressure	Changes; see studies			40 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			40 people
Low-density lipoprotein (LDL)	Changes; see studies			40 people
Triglycerides	Changes; see studies			40 people
Weight	Changes; see studies			40 people

Brown Seaweed Extract

Blood Pressure: improves
Liver Enzymes: changes; see studies
C-Reactive Protein (CRP): changes; see studies

Brown Seaweed Extract: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood Pressure Small Improvement	Improves (the measure goes down)	Small effect		151 people
Liver Enzymes	Changes; see studies		1 study	151 people
C-Reactive Protein (CRP)	Changes; see studies			151 people
Liver Fat	Changes; see studies			151 people
Metabolic Rate	Improves (the measure goes up)			151 people
Triglycerides	Changes; see studies			151 people
Weight	Changes; see studies			151 people

Creatine

Body Fat: improves
Muscle Mass: improves
Myostatin: improves

Creatine: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Body Fat Small Decrease	Improves (the measure goes down)	Small effect		19 people
Muscle Mass	Improves (the measure goes up)		5 studies	46 people
Myostatin	Improves (the measure goes up)			27 people

Astaxanthin

Adiponectin: improves
Total cholesterol: changes; see studies
Triglycerides: changes; see studies

Astaxanthin: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Adiponectin Small Increase	Improves (the measure goes up)	Small effect		61 people
Total cholesterol	Changes; see studies		2 studies	61 people
Triglycerides	Changes; see studies		2 studies	61 people
Blood glucose	Changes; see studies		1 study	61 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	61 people
Weight	Changes; see studies		1 study	61 people
Blood Pressure	Changes; see studies			61 people
Low-density lipoprotein (LDL)	Changes; see studies			61 people

Ginger (Zingiber officinale)

Appetite: improves
Blood glucose: changes; see studies
Inflammation: changes; see studies

Ginger (Zingiber officinale): outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Appetite Small Decrease	Improves (the measure goes down)	Small effect		10 people
Blood glucose	Changes; see studies		1 study	10 people
Inflammation	Changes; see studies		1 study	10 people
Metabolic Rate	Improves (the measure goes up)		1 study	10 people
Insulin	Changes; see studies			10 people
Thermic effect of food (TEF)	Improves (the measure goes up)			10 people

Zinc

Body Fat
Insulin: changes; see studies
Interleukin 2: improves

Zinc: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect	1 study	9 people
Insulin	Changes; see studies		1 study	9 people
Interleukin 2	Improves (the measure goes up)			9 people
Leptin	Improves (the measure goes up)			9 people
Serum DHEA	Improves (the measure goes up)			9 people
TNF-Alpha	Improves (the measure goes down)			9 people

Quercetin

Blood Pressure
Fat Oxidation: improves
Metabolic Rate: improves

Quercetin: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood Pressure No effect		NoneNo effect	1 study	6 people
Fat Oxidation	Improves (the measure goes up)			6 people
Metabolic Rate	Improves (the measure goes up)			6 people

Vitamin C

Body Fat
Weight: improves

Vitamin C: outcomes studied for Weight Loss & Maintenance
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

Conjugated Linoleic Acid

Appetite
Body Fat: improves
Weight: improves

Conjugated Linoleic Acid: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Appetite No effect		NoneNo effect	1 study	54 people
Body Fat	Improves (the measure goes down)		7 studies	652 people
Weight	Improves (the measure goes down)		6 studies	559 people
High-density lipoprotein (HDL) No effect			5 studies
Low-density lipoprotein (LDL) No effect			5 studies
Muscle Mass	Improves (the measure goes up)		5 studies	456 people
Glycemic Control Mixed effect			3 studies
Blood Pressure No effect			2 studies	35 people
Liver Enzymes	Changes; see studies		2 studies	134 people
HbA1c No effect			1 study
Blood glucose
Bone Mineral Density	Improves (the measure goes up)			134 people
Insulin	Changes; see studies			53 people
Metabolic Rate	Improves (the measure goes up)			94 people
Subjective Well-Being	Improves (the measure goes up)			40 people

HMB

Body Fat
Muscle Mass: improves
Liver Enzymes: changes; see studies

HMB: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect	1 study	77 people
Muscle Mass	Improves (the measure goes up)		8 studies	77 people
Liver Enzymes	Changes; see studies		1 study	40 people
Muscle Damage	Changes; see studies		1 study	37 people
Bone Mineral Density	Improves (the measure goes up)			40 people
Fatigue Symptoms	Improves (the measure goes down)			37 people
Food Intake	Changes; see studies			77 people

Chia seeds

Blood glucose
Blood Pressure: improves
C-Reactive Protein (CRP): improves

Chia seeds: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect	1 study	76 people
Blood Pressure	Improves (the measure goes down)		1 study	76 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	76 people
Total cholesterol	Improves (the measure goes down)		1 study	76 people
Triglycerides	Improves (the measure goes down)		1 study	76 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			76 people
Inflammation	Improves (the measure goes down)			76 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			76 people

Nicotine

Fat Oxidation
Metabolic Rate: improves

Nicotine: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Fat Oxidation No effect		NoneNo effect	1 study	12 people
	Metabolic Rate	Improves (the measure goes up)			12 people

Capsaicin

Blood Pressure
Food Intake: changes; see studies

Capsaicin: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Blood Pressure No effect		NoneNo effect	1 study	16 people
	Food Intake	Changes; see studies			16 people

Folic Acid (Vitamin B9)

Body Mass Index (BMI)
Weight: improves

Folic Acid (Vitamin B9): outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Body Mass Index (BMI) No effect		NoneNo effect	1 study	409 people
	Weight	Improves (the measure goes down)			409 people

Pyruvate

Body Fat
Weight: improves
High-density lipoprotein (HDL): improves

Pyruvate: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect	1 study	45 people
Weight	Improves (the measure goes down)		5 studies	56 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	34 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			34 people

CDP-Choline

Appetite: improves
Weight: changes; see studies

CDP-Choline: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Appetite Decrease	Improves (the measure goes down)		1 study	16 people
	Weight	Changes; see studies			16 people

Saffron

Appetite
Blood glucose: improves
Blood Pressure: improves

Saffron: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Appetite No effect		NoneNo effect		60 people
Blood glucose	Improves (the measure goes down)		6 studies	138 people
Blood Pressure	Improves (the measure goes down)		3 studies	54 people
Weight	Improves (the measure goes down)		3 studies	198 people
Triglycerides	Improves (the measure goes down)		2 studies	138 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	138 people
Body Fat	Improves (the measure goes down)			84 people
Food Intake	Changes; see studies			60 people
HbA1c	Improves (the measure goes down)			54 people
Hunger	Improves (the measure goes up)			84 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			138 people
Muscle Mass	Improves (the measure goes up)			84 people
Satiety	Improves (the measure goes up)			84 people
Total cholesterol	Improves (the measure goes down)			138 people
vLDL-C	Improves (the measure goes down)			84 people
Waist circumference	Improves (the measure goes down)			138 people
Waist-Hip Ratio	Improves (the measure goes up)			84 people

Ursolic Acid

Blood glucose
IGF-1: improves
Body Fat: improves

Ursolic Acid: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		16 people
IGF-1	Improves (the measure goes up)		1 study	16 people
Body Fat	Improves (the measure goes down)			16 people
Insulin	Changes; see studies			16 people
Irisin	Improves (the measure goes up)			16 people
Muscle Mass	Improves (the measure goes up)			16 people

Rose Hip

Adiponectin
C-Reactive Protein (CRP): improves
Glycemic Control: improves

Rose Hip: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Adiponectin No effect		NoneNo effect		31 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		3 studies	31 people
Glycemic Control	Improves (the measure goes up)		1 study	31 people
Blood glucose	Improves (the measure goes down)			31 people
Blood Pressure	Improves (the measure goes down)			31 people
HbA1c	Improves (the measure goes down)			31 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			31 people
Insulin	Changes; see studies			31 people
Liver Enzymes	Changes; see studies			31 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			31 people
Total cholesterol	Improves (the measure goes down)			31 people
Triglycerides	Improves (the measure goes down)			31 people
Weight	Improves (the measure goes down)			31 people

Coleus forskohlii

Appetite
Weight: improves
Muscle Mass: improves

Coleus forskohlii: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Appetite No effect		NoneNo effect		30 people
Weight	Improves (the measure goes down)		3 studies	60 people
Muscle Mass	Improves (the measure goes up)		1 study	30 people
Blood glucose	Improves (the measure goes down)			30 people
Blood Pressure	Improves (the measure goes down)			30 people
Body Fat	Improves (the measure goes down)			30 people
Bone Mineral Density	Improves (the measure goes up)			30 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
Testosterone	Improves (the measure goes up)			30 people
Waist circumference	Improves (the measure goes down)			30 people
Waist-Hip Ratio	Improves (the measure goes up)			30 people

Chromium

Adiponectin
Weight: improves
Glycemic Control: improves

Chromium: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Adiponectin No effect		NoneNo effect		25 people
Weight	Improves (the measure goes down)		12 studies	174 people
Glycemic Control	Improves (the measure goes up)		9 studies	133 people
Blood glucose	Improves (the measure goes down)		6 studies	133 people
Muscle Mass	Improves (the measure goes up)		5 studies	108 people
HbA1c	Improves (the measure goes down)		4 studies	66 people
Blood Pressure	Improves (the measure goes down)		1 study	25 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	91 people
Insulin	Changes; see studies		1 study	108 people
Low-density lipoprotein (LDL) No effect			1 study	66 people
Total cholesterol	Improves (the measure goes down)		1 study	91 people
Appetite	Changes; see studies			42 people
Body Fat	Improves (the measure goes down)			154 people
C-Peptide	Improves (the measure goes up)			46 people
Food Intake	Changes; see studies			42 people
Resistin	Improves (the measure goes up)			20 people
Triglycerides	Improves (the measure goes down)			91 people

Ashwagandha

Blood Pressure
Stress Signs and Symptoms: improves
Body Temperature: improves

Ashwagandha: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood Pressure No effect		NoneNo effect		52 people
Stress Signs and Symptoms	Improves (the measure goes down)		3 studies	52 people
Body Temperature	Improves (the measure goes up)			52 people
Subjective Well-Being	Improves (the measure goes up)			52 people
Weight	Improves (the measure goes down)			52 people

Garcinia

Apolipoprotein B
Appetite
Weight: improves

Garcinia: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Apolipoprotein B No effect		NoneNo effect		86 people
Appetite No effect		NoneNo effect		89 people
Weight	Improves (the measure goes down)		2 studies	310 people
Food Intake	Changes; see studies		1 study	86 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			86 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			86 people
Total cholesterol	Improves (the measure goes down)			86 people
Triglycerides	Improves (the measure goes down)			86 people

Inulin

Appetite
Bifidobacterium Abundance: improves
Liver Fat: improves

Inulin: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Appetite No effect		NoneNo effect		43 people
Bifidobacterium Abundance	Improves (the measure goes up)		1 study	43 people
Liver Fat	Improves (the measure goes down)			43 people
Visceral Fat	Improves (the measure goes down)			43 people

Bitter orange

Blood glucose
Blood Pressure: changes; see studies
Weight: changes; see studies

Bitter orange: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		86 people
Blood Pressure	Changes; see studies		9 studies	75 people
Weight	Changes; see studies		1 study	94 people
Metabolic Rate	Improves (the measure goes up)			28 people

Licorice

Adiponectin
Body Fat: improves
Glycemic Control: improves

Licorice: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Adiponectin No effect		NoneNo effect		44 people
Body Fat	Improves (the measure goes down)		1 study	44 people
Glycemic Control	Improves (the measure goes up)			44 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			44 people
Insulin	Changes; see studies			44 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			44 people
Muscle Mass	Improves (the measure goes up)			44 people
Total cholesterol	Improves (the measure goes down)			44 people
Triglycerides	Improves (the measure goes down)			44 people
Weight	Improves (the measure goes down)			44 people

Caffeine

Appetite
Cortisol: changes; see studies

Caffeine: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Appetite No effect		NoneNo effect		16 people
	Cortisol	Changes; see studies		1 study	16 people

Safflower Oil

Body Fat
Muscle Mass: improves
Weight: improves

Safflower Oil: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	People
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

Milk Protein

Appetite
Food Intake: changes; see studies

Milk Protein: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Appetite No effect		NoneNo effect		17 people
	Food Intake	Changes; see studies		1 study	17 people

Fiber

Appetite
Liver Fat: improves
Bifidobacterium Abundance: improves

Fiber: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Appetite No effect		NoneNo effect		43 people
Liver Fat	Improves (the measure goes down)		1 study	43 people
Bifidobacterium Abundance	Improves (the measure goes up)			43 people
Visceral Fat	Improves (the measure goes down)			43 people

DHEA

Body Fat
Estrogen: changes; see studies
Muscle Mass: improves

DHEA: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect		20 people
Estrogen	Changes; see studies		8 studies	20 people
Muscle Mass Small Improvement	Improves (the measure goes up)	Small effect	3 studies
Testosterone	Improves (the measure goes up)		3 studies	20 people
Bone Mineral Density	Improves (the measure goes up)		2 studies	225 people
Weight No effect			1 study

Medium-chain Triglycerides

Apolipoprotein A
Apolipoprotein B
Fat Oxidation: improves

Medium-chain Triglycerides: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Apolipoprotein A No effect		NoneNo effect		40 people
Apolipoprotein B No effect		NoneNo effect		40 people
Fat Oxidation	Improves (the measure goes up)		3 studies	58 people
Total cholesterol	Improves (the measure goes down)		3 studies	372 people
Metabolic Rate	Improves (the measure goes up)		2 studies	12 people
Food Intake	Changes; see studies		1 study	291 people
Blood glucose	Improves (the measure goes down)			430 people
Body Fat	Improves (the measure goes down)			522 people
Glycemic Control	Improves (the measure goes up)			40 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			250 people
Insulin	Changes; see studies			430 people
Insulin Resistance	Improves (the measure goes down)			390 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			237 people
Respiratory Exchange Ratio	Improves (the measure goes up)			29 people
Thermic effect of food (TEF)	Improves (the measure goes up)			12 people
Triglycerides	Improves (the measure goes down)			372 people
Waist circumference	Improves (the measure goes down)			354 people
Weight	Improves (the measure goes down)			749 people

Black Chokeberry

Blood glucose
Total cholesterol: changes; see studies
Triglycerides: changes; see studies

Black Chokeberry: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		523 people
Total cholesterol	Changes; see studies		1 study	477 people
Triglycerides	Changes; see studies		1 study	477 people
Weight	Changes; see studies		1 study	343 people
Blood Pressure	Changes; see studies			690 people
Body Mass Index (BMI)	Changes; see studies			377 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			477 people
Low-density lipoprotein (LDL)	Changes; see studies			477 people
Waist circumference	Changes; see studies			199 people

Curcumin

Apolipoprotein A
Blood glucose: improves
Triglycerides: improves

Curcumin: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Apolipoprotein A No effect		NoneNo effect		80 people
Blood glucose	Improves (the measure goes down)		18 studies	160 people
Triglycerides	Improves (the measure goes down)		9 studies	190 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		5 studies	190 people
Weight	Improves (the measure goes down)		5 studies	949 people
Total cholesterol	Improves (the measure goes down)		4 studies	190 people
Blood Pressure	Improves (the measure goes down)		2 studies	80 people
Insulin	Changes; see studies		2 studies	160 people
Liver Fat	Improves (the measure goes down)		1 study	80 people
Apolipoprotein B	Improves (the measure goes down)			80 people
Body Fat	Improves (the measure goes down)			269 people
Body Mass Index (BMI)	Improves (the measure goes down)			902 people
C-Reactive Protein (CRP)	Improves (the measure goes down)			110 people
Cortisol	Improves (the measure goes down)			80 people
Glycemic Control	Improves (the measure goes up)			160 people
HbA1c	Improves (the measure goes down)			80 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			190 people
Hip Circumference	Improves (the measure goes down)			105 people
Total Antioxidant Capacity (TAC)	Improves (the measure goes up)			80 people
Waist circumference	Improves (the measure goes down)			419 people
Waist-Hip Ratio	Improves (the measure goes up)			117 people

Betaine

Blood glucose
Homocysteine: changes; see studies
Blood Pressure

Betaine: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		42 people
Homocysteine	Changes; see studies		4 studies	42 people
Blood Pressure No effect			1 study
Body Fat No effect			1 study
High-density lipoprotein (HDL) No effect			1 study
Total cholesterol	Changes; see studies		1 study	42 people
Weight No effect			1 study
Kidney Function	Improves (the measure goes up)			42 people
Liver Enzymes	Changes; see studies			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
Triglycerides	Changes; see studies			42 people

Ephedrine

Weight: improves
Metabolic Rate: improves
Body Fat: improves

Ephedrine: outcomes studied for Weight Loss & Maintenance
Outcome	Effect	Size	Studies	People
Weight	Improves (the measure goes down)		9 studies	331 people
Metabolic Rate	Improves (the measure goes up)		5 studies	5 people
Body Fat	Improves (the measure goes down)		1 study	224 people
Blood Pressure Small Detriment	Worsens (the measure goes up)	Small effect		274 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			224 people
Low-density lipoprotein (LDL)
Triglycerides	Improves (the measure goes down)			57 people

ECA

Metabolic Rate: improves

ECA: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Metabolic Rate	Improves (the measure goes up)		2 studies	20 people

Green Coffee Extract

Weight: improves

Green Coffee Extract: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Weight	Improves (the measure goes down)		2 studies	103 people

Calcium

Weight

Calcium: outcomes studied for Weight Loss & Maintenance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Weight No effect			1 study	885 people

Key findings

AppetitePsylliumImproves (the measure goes down)
Food IntakeNonnutritive SweetenersImproves (the measure goes down)
WeightNonnutritive SweetenersImproves (the measure goes down)

The Weight Loss Maintenance protocol

2 primary supplements · 4 supporting supplements

Protein (Whey/Casein)25–50 g daily (maintain 1.2–1.6 g/kg protein intake)
Fiber (Beta-glucan/Psyllium)5–15 g daily

See the full protocol

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Studies cited

15 studies from PubMed

A randomized trial of a low-carbohydrate diet vs orlistat plus a low-fat diet for weight lossArch Intern Med · PMID 20101008
A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy womenJ Clin Endocrinol Metab · PMID 12679447
Adherence to Time-Restricted Feeding and Impact on Abdominal Obesity in Primary Care Patients: Results of a Pilot Study in a Pre-Post DesignNutrients · PMID 31766465
A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian dietsJ Acad Nutr Diet · PMID 25620754
A Mediterranean Diet and Low-Fat Vegan Diet to Improve Body Weight and Cardiometabolic Risk Factors: A Randomized, Cross-over TrialJ Am Coll Nutr · PMID 33544066
Comparison of a Restricted and Unrestricted Vegan Diet Plan with a Restricted Omnivorous Diet Plan on Health-Specific MeasuresHealthcare · PMID 27417779
Distribution of energy intake across the day and weight loss: A systematic review and meta-analysisObes Rev · PMID 36530130
Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: a randomized controlled trialEur J Nutr · PMID 25648739
Effects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsAdv Nutr · PMID 31041449
Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysisNutr J · PMID 31337389
The effects of chicory inulin-type fructans supplementation on weight management outcomes: systematic review, meta-analysis, and meta-regression of randomized controlled trials.Am J Clin Nutr · PMID 39313030
Effects of canola oil on body weight and composition in adults: an updated systematic review and meta-analysis of 32 randomized controlled trials.Nutr J · PMID 40200305
Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levelsAppetite · PMID 20303371
Thermogenic effects of commercially available plant preparations aimed at treating human obesityPhytomedicine · PMID 10589441
Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensitiesNutr Metab · PMID 25342955

Evidence by supplement

Key findings

The Weight Loss Maintenance protocol

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Studies cited

Related conditions

Supplement stack for Weight Loss & Maintenance