Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California

The most effective way to lose weight is by combining regular physical activity with a nutrient-dense diet that creates a calorie deficit. But, certain natural supplements may offer additional support during the weight loss process.

With so many weight loss supplements on the market, though, it can be hard to know which ones are worth trying. Below, we’ll explore six natural options that are either well-established or supported by emerging research. 

Be sure to check in with a healthcare provider before starting any new supplement. 

#1: Soluble fiber 

There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water in the gut and forms a gel-like substance that helps you feel fuller for longer.

Studies suggest soluble fiber may support fat loss by increasing fullness hormones like PYY and GLP-1, lowering hunger hormones like ghrelin, and slowing digestion—all of which curb your appetite. 

Fruits, vegetables, whole grains, nuts, and legumes are excellent sources, but if you’re not getting enough from food alone, supplements like glucomannan or psyllium husk can help fill the gap. 

#2: Caffeine 

Caffeine, which is found in coffee, tea, and cocoa, is a well-known ingredient in many fat-burning supplements. It may help boost metabolism by up to 16 percent over one to two hours and increase the body’s use of fat for fuel.

To get your dose, you can take a caffeine supplement or simply drink a couple cups of coffee. Just be mindful of your intake, as the recommended daily limit for caffeine is 400 mg.

#3: Green tea extract 

Green tea extract is a concentrated form of green tea, often taken in capsules or powder. It’s rich in caffeine and a polyphenol called epigallocatechin gallate (EGCG). Research suggests these two compounds complement each other and may help you burn fat through a process called thermogenesis (burning calories to generate heat).

#4: Yohimbine

Yohimbine is a compound from the bark of the Pausinystalia yohimbe tree, native to Central and Western Africa. It may support fat loss by blocking alpha-2 adrenergic receptors, which enhances adrenaline’s ability to break down fat. In one study, lean soccer players taking 10 mg twice daily for three weeks saw a 2.2 percent drop in body fat.

#5: Berberine 

Berberine is a natural compound extracted from several plants, including goldenseal, barberry, and Oregon grape. Berberine may support weight loss by targeting fat cells at the molecular level.

In one 12-week study, people with obesity who took 500 mg three times daily lost an average of five pounds and 3.6 percent body fat. A review of 12 studies also found that berberine helped reduce weight, body mass index (BMI), and belly fat.

#6: Dihydroberberine

Dihydroberberine (DHB) is a more bioavailable form of berberine. Your body naturally converts berberine into DHB during digestion. By taking DHB directly, you skip that step, which may reduce digestive side effects and enhance effectiveness.

If you’re thinking about trying DHB, consider choosing a product that includes GlucoVantage® by NNB Nutrition. It’s the only research-backed form of DHB available. In a 2022 study, GlucoVantage® delivered five times more berberine into the bloodstream than standard berberine and stayed active in the body twice as long.

The Bottom Line on Natural Weight Loss Supplements

No supplement can take the place of a healthy diet and regular exercise, but some natural options may offer extra support. But with so many products on the market, it’s important to do your research, stick to recommended doses, and consult your healthcare provider before trying anything new.