Conjugated linoleic acid (CLA), L-carnitine, chromium, cayenne pepper—why do so many weight loss supplements begin with a C? We’re not sure, but what we do know is that many of them aren’t very effective for weight loss.
However, some show promise. Here are the best weight loss supplements for men and the science behind them.
Magnesium
Magnesium is integral to numerous bodily functions, including protein synthesis, blood pressure regulation, and blood sugar management. Deficiency in magnesium can lead to chronic inflammation, contributing to various health issues such as:
- Obesity
- Diabetes
- Cardiovascular diseases
- Depressive symptoms
- Sleep disorders
Magnesium supplements might help address these issues. A 2023 study found that over half of 1,000 participants had suboptimal magnesium levels, and lower magnesium was associated with higher fat mass, particularly in those without chronic health conditions and who had adequate sleep. A 2020 review of 32 studies showed that magnesium supplements could slightly reduce BMI, especially in women, and individuals with obesity, high blood pressure, or magnesium deficiency.
Pros:
- Common and undiagnosed deficiency.
- Linked to depressive symptoms and sleep disorders, which can contribute to obesity.
- Evidence of BMI reduction and weight loss in specific groups.
Cons:
- More research needed.
Best for: People with obesity, sleep disorders, depressive symptoms, certain health conditions like diabetes and high blood pressure, or those deficient in magnesium.
Final verdict: Magnesium deficiency is linked to obesity and fat mass, and supplementation may help reduce BMI, weight, and waist circumference in some groups.
Caffeine
Many of us can’t start our day without coffee, but could caffeine supplements aid weight loss? While solid research is limited, caffeine may suppress appetite, stimulate thermogenesis, and increase fat oxidation.
A 2018 review of 13 trials concluded that caffeine might promote reductions in weight, BMI, and body fat.
Pros:
- Evidence linking caffeine to BMI, weight, and body fat reduction.
- Various forms like yerba maté, green tea, and kola nut supplements show potential.
Cons:
- Possible side effects: jitters, nervousness, vomiting, tachycardia.
- May disrupt sleep if taken late in the day.
- Potential for tolerance development.
- Short clinical trials and mixed product usage.
Best for: Those who don’t experience side effects and have no sleep issues.
Final verdict: Caffeine may promote weight loss, but more research is needed.
Green Tea
Green tea, rich in caffeine and catechins (antioxidants), is touted for weight loss. Research shows mixed results. A 2012 meta-analysis found small but insignificant weight loss effects, while a 2020 review linked green tea to weight and BMI reduction in obese individuals.
Pros:
- Linked to minor weight loss.
- Antioxidant-rich with additional health benefits, including anti-cancer, anti-inflammatory, antimicrobial properties, and cardiovascular support.
Cons:
- Small weight loss effect.
- Possible side effects: nausea, constipation, stomach discomfort, increased blood pressure, and rare liver damage cases.
Best for: Individuals seeking overall health benefits.
Final verdict: Green tea may aid weight loss, but the effects are minimal.
Protein
High-protein diets, including low-carb or keto plans, are popular for weight loss. Research indicates that increased protein intake can enhance satiety, reduce calorie intake, and improve body composition by increasing lean muscle mass.
A 2018 review found that whey protein supplements improve body composition in women, and a 2011 study indicated that casein and pea protein before meals increase fullness.
Pros:
- Supports muscle growth and maintenance.
- May aid in sustaining weight loss.
- Useful for vegetarians or vegans to meet protein needs.
Cons:
- More research needed to determine long-term effects.
Best for: Those needing additional protein, especially vegetarians and vegans.
Final verdict: High protein intake is associated with weight loss and muscle maintenance.
Fiber
Fiber supplements, found in fruits, veggies, nuts, beans, and whole grains, can increase satiety, improve cholesterol levels, and help manage blood sugar. A 2017 review showed that soluble fiber supplementation reduced body weight, BMI, and body fat in overweight and obese adults.
Pros:
- Can complement dietary intake.
- Linked to weight loss and better blood sugar management.
Cons:
- Differences among studies make results hard to compare.
Best for: Those who struggle to get enough fiber from food.
Final verdict: Fiber supplements may aid in weight loss, but more research is needed.
Vitamin B12
Vitamin B12, found in animal products, is often deficient in plant-based eaters and those taking metformin. Studies link low B12 levels with obesity, and supplementation may boost energy, aiding in weight loss efforts.
Pros:
- Common deficiency, especially in vegetarians and vegans.
- Linked to lower BMI in some studies.
- Can boost energy levels.
Cons:
- Limited evidence on direct weight loss effects.
Best for: Vegetarians, vegans, and those with a B12 deficiency.
Final verdict: B12 deficiency is linked to obesity, and supplementation can support overall health and weight management.
Best Weight Loss Supplements for Men
1. Best Overall Weight Loss Supplement: Multivitamin
Good for: Anyone looking to fill nutritional gaps while losing weight.
Pros:
- Comprehensive supplement packs.
- Day and night formulas.
- High dosages of essential vitamins and minerals.
Cons:
- Expensive.
- Requires taking over 15 pills per day.
Product Highlight: Onnit Total Human offers a complete supplement pack, providing a blend of Onnit’s best products for energy and better sleep.
2. Best Natural Weight Loss Supplement: Fiber Supplement
Good for: Feeling full and reaping the benefits of a vegetable-rich diet.
Pros:
- Promotes healthy blood sugar levels.
- No added sugar.
- Gluten-free.
Cons:
- Claims based on small studies.
- Contains aspartame.
- Limited flavor options.
Product Highlight: Metamucil is a plant-based fiber supplement that supports digestive health and regularity.
3. Best Supplement for Weight Loss and Muscle Gain: Whey Protein
Good for: Ensuring adequate daily protein intake without excessive cooking.
Pros:
- Affordable.
- Good macro profile.
- Easy on the stomach.
- Tasty.
Cons:
- Can be clumpy when mixed.
- Limited flavor options.
Product Highlight: Kaged Whey Protein Isolate, offering 25 grams of fast-digesting protein per serving.
4. Best Vegan Weight Loss Supplement: Vegan Protein Powder
Good for: Obtaining dietary protein and fiber.
Pros:
- High protein content.
- Includes BCAAs, probiotics, and tart cherry.
- NSF Certified for Sport, vegan, and gluten-free.
Cons:
- Some users report poor blendability.
- Expensive.
Product Highlight: Vega Sport Protein provides essential amino acids and supports recovery with additional ingredients.
5. Best Appetite Suppressant: Casein Protein Powder
Good for: Nighttime snacking and boosting daily protein intake.
Pros:
- No artificial sweeteners.
- Third-party lab tested.
- Positive reviews on taste.
Cons:
- Only one flavor available.
- Can be expensive.
Product Highlight: Transparent Labs Casein Protein, known for its satiating properties and support in muscle recovery.
6. Best Weight Loss Supplement at GNC: BCAAs
Good for: Those who struggle to consume enough protein.
Pros:
- Transparent ingredient list.
- No artificial additives.
- Various flavor options.
Cons:
- Expensive.
- Stevia may cause digestive issues.
Product Highlight: Transparent Labs BCAA Glutamine, formulated to support muscle recovery and reduce muscle breakdown.
7. Best Weight Loss Supplement for Energy: Caffeine
Good for: Maintaining energy levels when calorie intake is low.
Pros:
- Transparent ingredients.
- No artificial sweeteners or colors.
- Multiple flavor options.
Cons:
- No creatine included.
- Taste may not be universally liked.
Product Highlight: Transparent Labs BULK Pre-Workout, designed to support muscle gain and pre-workout energy.
8. Best Nighttime Weight Loss Supplement: Magnesium
Good for: Improving sleep quality and addressing dietary deficiencies.
Pros:
- High bioavailability.
- Non-laxative.
- Affordable.
Cons:
- Some users dislike the inclusion of silicone dioxide.
Product Highlight: Transparent Labs Magnesium Bisglycinate, enhancing sleep, recovery, and energy.
9. Best Weight Loss Supplement for Men Over 40: Omega-3s
Good for: Reducing body fat while supporting overall health.
Pros:
- Sustainably sourced.
- No fish burps.
- Easy to digest.
Cons:
- Often out of stock.
- Comparatively expensive.
Product Highlight: Kaged Muscle Omega-3, supporting heart, brain, and body fat reduction.
10. Best Weight Loss Supplement for Men Over 50: Vitamin B12
Good for: Boosting energy for workouts and daily activities.
Pros:
- Organic.
- Highly bioactive.
- Positive reviews on taste.
Cons:
- Requires multiple daily doses.
Product Highlight: Cymbiotika Liposomal B12 and B6, formulated to improve energy, mood, and heart health.
Eligibility for Weight-Loss Drugs
Healthcare providers may recommend weight-loss drugs if:
- Your body mass index (BMI) exceeds 30, indicating obesity.
- Your BMI is over 27, coupled with serious obesity-related health problems like diabetes or high blood pressure.
It’s important to discuss your medical history and health challenges with your provider to understand the pros and cons of these medications. Weight-loss drugs are not suitable for everyone, especially those who are pregnant, planning to become pregnant, or breastfeeding.
Efficacy of Weight-Loss Drugs
Prescription weight-loss medications intended for long-term use can result in significant weight loss compared to placebos. When combined with lifestyle changes, these drugs can enhance weight loss more effectively than lifestyle changes alone. Over a year, they can help reduce total body weight by 3% to 12% more than lifestyle changes alone. While this may seem modest, losing 5% to 10% of total weight can lead to substantial health benefits, including lower blood pressure, improved blood sugar levels, and reduced triglycerides.
Considerations and Side Effects
Weight-loss drugs may cause mild side effects such as nausea, constipation, and diarrhea, which often diminish over time. Serious side effects are rare but possible, highlighting the importance of discussing all treatment options with your healthcare provider. Additionally, these drugs can be expensive and may not be covered by insurance. It’s also common to regain some weight after stopping the medication, though maintaining healthy lifestyle habits can help mitigate this.
Duration of Treatment
The duration of weight-loss drug treatment depends on its effectiveness. If you lose enough weight to improve your health and experience no severe side effects, your provider may recommend long-term use. If you haven’t lost at least 5% of your body weight after three to six months on the full dose, your provider might switch you to a different medication.
Approved Weight-Loss Drugs
The U.S. Food and Drug Administration (FDA) has approved several weight-loss drugs for long-term use:
- Bupropion-naltrexone (Contrave)
- Liraglutide (Saxenda)
- Orlistat (Xenical, Alli)
- Phentermine-topiramate (Qsymia)
- Semaglutide (Wegovy)
- Setmelanotide (Imcivree)
Most of these drugs function by reducing hunger or increasing satiety, except for orlistat, which affects fat absorption.
Specific Drugs and Their Effects
Bupropion-naltrexone: This combination drug can raise blood pressure and requires regular monitoring. Common side effects include nausea, headache, and constipation.
Liraglutide: Used for diabetes management and administered daily via injection, it can cause nausea and vomiting.
Orlistat: Available over-the-counter in a lower strength, it can cause gastrointestinal issues and requires a low-fat diet. Rare cases of serious liver injury have been reported.
Phentermine-topiramate: This combination can increase heart rate and blood pressure and has potential misuse risks. Side effects include insomnia, constipation, and nervousness.
Semaglutide: Also used for type 2 diabetes, it is administered weekly and can cause nausea, vomiting, diarrhea, and abdominal pain.
Setmelanotide: Approved for specific genetic conditions causing obesity, it requires genetic testing for eligibility and is administered daily via injection. Side effects include skin irritation, nausea, and depression.
Conclusion
While weight-loss drugs are not a magic solution, they can support necessary lifestyle changes for weight loss and health improvement. Consulting with a healthcare provider is crucial to determine the most appropriate and safe treatment options.