Next-generation drugs such as semaglutide (sold under the brand names Wegovy and Ozempic) and tezepatide (sold under the brand names Mounjaro) are making headlines for their impressive weight loss results when prescribed as part of treatment by qualified obesity doctors .
However, drug shortages and high costs make them difficult for everyone who can use them.
So it may be tempting to try cheaper alternatives recommended by social media or your local health food store.
But while supplements are heavily promoted as a weight loss aid, research doesn’t support their effectiveness, and they can be dangerous, explains Dr. Christopher McGowan, a board-certified physician in internal medicine, gastroenterology and obesity medicine.
“We understand that patients are desperate for treatment and are considering all options,” he told Insider. “There are no proven safe and effective herbal weight loss supplements. You might just end up wasting your money.”
In some cases, weight loss supplements can pose a health risk because the industry is poorly regulated, making it difficult to know what you’re taking and in what doses.
If you’re still tempted, protect yourself with a few simple tips and learn about popular products and labels.
Berberine, a bitter-tasting substance found in plants such as barberry and goldenrod, has been used in traditional Chinese and Indian medicine for centuries, but has recently become a massive weight-loss trend on social media.
TikTok influencers say the supplement helps them lose weight and balance hormones or blood sugar, but these claims go far beyond the small amount of research available.
“Unfortunately, it’s called ‘natural ozone,’ but there’s no real basis for that,” McGowan said. “The problem is that there’s really no evidence that it has any specific weight loss benefits. These “The studies were very small, non-randomized, and the risk of bias was high. If there was any benefit, it was not clinically significant.”
He added that berberine can also cause gastrointestinal side effects such as nausea and may interact with prescription medications.
One popular type of weight loss supplement combines several different substances under one brand name and markets them under buzzwords like “metabolic health,” “appetite control,” or “fat reduction.”
McGowan says these products, known as “proprietary blends,” can be especially dangerous because ingredient lists are often difficult to understand and full of trademarked compounds, making it unclear what you’re actually buying.
“I recommend avoiding proprietary blends because of their opacity,” he said. “If you’re going to take a supplement, stick to one ingredient. Avoid products with warranties and big claims.”
The main problem with supplements in general is that they are not regulated by the FDA, meaning that their ingredients and dosage have little control beyond what the company states.
Therefore, they may not contain advertised ingredients and may contain dosages different from those recommended on the label. In some cases, supplements have even been found to contain dangerous contaminants, illegal substances, or prescription drugs.
Some popular weight loss supplements have been around for more than a decade, despite evidence that they are ineffective and potentially unsafe.
HCG, short for human chorionic gonadotropin, is a hormone produced by the body during pregnancy. It was popularized in supplement form along with a 500-calorie-a-day diet as part of a rapid weight loss program and featured on The Dr. Oz Show.
However, hCG is not approved for over-the-counter use and can cause side effects including fatigue, irritability, fluid buildup, and the risk of blood clots.
“I am appalled that there are still clinics offering weight loss services in the absence of full evidence and warnings from the FDA and the American Medical Association,” McGowan said.
Another weight loss remedy promoted by Dr. Oz is garcinia cambogia, a compound extracted from the peel of tropical fruits that is said to prevent the accumulation of fat in the body. But studies have shown that garcinia cambogia is no more effective for weight loss than a placebo. Other studies have linked this supplement to liver failure.
McGowan said supplements like garcinia may seem appealing because of the misconception that natural compounds are inherently safer than pharmaceuticals, but herbal products still come with risks.
“You have to remember that even if it’s a natural supplement, it’s still made in a factory,” says McGowan.
If you see a product advertised as a “fat burner,” chances are the main ingredient is caffeine in some form, including green tea or coffee bean extract. McGowan said caffeine does have benefits such as improving alertness, but it is not a major factor in weight loss.
“We know that fundamentally it increases energy, and while it improves athletic performance, it doesn’t really make a difference at scale,” he said.
Large doses of caffeine can cause side effects such as upset stomach, anxiety, and headaches. Supplements with high concentrations of caffeine can also cause dangerous overdose, which can lead to seizures, coma or death.
Another popular category of weight loss supplements aims to help you get more fiber, a hard-to-digest carbohydrate that helps support healthy digestion.
One of the most popular fiber supplements is psyllium husk, a powder extracted from the seeds of a plant native to South Asia.
McGowan says that while fiber is an important nutrient in a healthy diet and can support weight loss by helping you feel fuller after eating, there is no conclusive evidence that it can help you lose weight on its own.
However, eating more fiber, especially nutrient-dense whole foods such as vegetables, legumes, seeds and fruits, is a good idea for overall health.
McGowan says new versions of weight-loss supplements are constantly appearing on the market, and old trends often resurface, making it difficult to keep track of all the weight-loss claims.
However, dietary supplement manufacturers continue to make bold claims, and the research can be difficult for the average consumer to understand.
“It’s unfair to expect the average person to understand these statements – I can barely understand them,” McGowan said. “You need to dig deeper because products claim to have been studied, but those studies may be of low quality and show nothing.”
The bottom line, he says, is that there is currently no evidence that any supplement is safe or effective for weight loss.
“You can look through the supplement aisle and it’s full of products that claim to help you lose weight, but unfortunately there’s no evidence to back it up,” says McGowan. “I always recommend seeing a healthcare professional to discuss your options, or better”. however, when you get to the supplement aisle, keep going.”