7 best natural supplements for weight loss

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Before we explore which ones are the best natural supplements for weight loss, I would like to tell you a brief story.

A few years ago, I had the opportunity to meet and interview a founder of a large supplements company*.

During the interview, I steered the interview towards him telling me in detail the best weight loss supplements as well as the best supplements for muscle building. After all, he was a guru on the subject and in the industry.

Best Natural Supplements for Weight Loss

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He quickly went on to list natural supplements for weight loss and gave reasons why those supplements are the best for melting fat. – This list is what I’m about to share with you right now.

However, what struck me as odd was that none of the weight loss supplements he had just mentioned was being sold by his brand, although he quickly threw in a metabolism-boosting product that is manufactured by his company.

I should also state here that the biggest product for this company is a fat burner. I am a trained journalist, so I asked. “Do people really need over-the-counter fat burners nowadays? Because, according to my research, fat burners used to work back in the days when they contained ephedrine as an active ingredient.

Essential supplements for a healthy lifestyle and why you should take them


However, in 2004, the FDA banned ephedrine as an ingredient in dietary supplements because there was ”little evidence of ephedra’s effectiveness, except for short-term weight loss. The increased risk of heart problems and stroke outweighs any benefits.”

So if this is the case, why should I use fat burners today, to lose weight?

His answer, “you have to understand that any fat burners are there to help you lose weight but they have to be accompanied by a calorie-controlled diet and regular exercise.”

I pressed further. “Okay so if I eat in a calorie deficit and exercise regularly I WILL lose weight still, even if I don’t take thermogenic supplements?

At this point, his demeanour changed. He aggressively explained that his products in the thermogenic range are designed to boost metabolism, and help to suppress appetite. At this point, he threw in a lot of medical jargon, to confuse me I suppose.

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Needless to say, the interview was cut short. His marketing team, who had prior to this interview, asked for me to write an article on the brand and had also sent me a couple of their products to review, cut all contact with me and my follow up emails went unanswered.

That’s the brief story. But why did I share this with you?

See, this article is about the best natural supplements for weight loss, and you’re probably here because you are looking for something that will help you lose weight fast.

You might have been expecting to see prescription weight loss pills and fat burners on the list, so I wanted to give you a valid reason why these products aren’t mentioned and why you should probably stay away from them.

*This post may include affiliate links. You can read my full disclosure here

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Medically Proven Weight Loss Supplements 

1. Fish Oil

Fish oil contains omega-3 fatty acid which not only has a plethora of health benefits but can also shed inches off your waistline.

Because the body can’t produce Omega-3 fatty acids, you have to meet the nutritional requirement either by supplementing or eating foods like flaxseeds, fatty fish (cod, salmon, sardines, mackerel etc.), and nuts.

If your diet is consists of lean meats, you may lack in omega-3 fatty acids and might need to supplement with these highly recommended omega-3  soft gels.

Fish Oil for Weight Loss

Fish oil will help you lose weight in different ways:

Fish oil is one of the Best Natural Supplements for Weight Loss. It will help you lose weight by keeping you full and by burning fat

  • By Keeping You Full Between Meals

Taking fish oil supplements between meals will help keep your appetite under control. You will feel full for longer periods and snack less in between meals.

  • Fish Oil Will Help You Lose Fat

The three types of omega-3 fatty acids, linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid play an important role in the breaking down of fat by inducing fat storage cells to metabolise fat.[1]

This was demonstrated by a Kyoto University research led by Kawada and his team which investigated the effect of fish oil intake on energy metabolism.

The team found that fish oil activates receptors in the digestive tract, fires the sympathetic nervous system. This process transforms fat-storage cells into fat-burning cells.

“People have said that food from Japan and the Mediterranean regions contributes to longevity, but why it was good was up for debate. Now we have better insight into why that is.”

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2. Probiotics

Gut bacteria play a hand in how the body metabolises nutrients from food.

Thus, digestive health is crucial not only to the health of one’s immune system but also the rate at which weight loss is achieved.

Supplementing with probiotics will help keep the gut healthy and promote weight loss.

A study [2] published in the British Journal of Nutrition by a team of researchers headed by Université Laval Professor Angelo Tremblay, showed that certain probiotics could help women lose weight and keep it off.

Researchers recruited 125 overweight men and women who underwent a 12-week weight-loss diet, followed by a 12-week period aimed at weight loss maintenance.

In the duration of the study, half of the participants took 2 probiotic pills daily while the others were given dummy pills.

After 12 weeks, the group on the probiotic pill containing Lactobacillus rhamnosus, lost an average of 4.4 kg (9.7 pounds), while the placebo group lost an average of 2.6 kg (5.7 pounds).

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3.  Vitamin B12

The B complex is made up of 8 vitamins which are essential for the metabolism of fats, carbohydrates and protein, maintaining of body functions and also assist with the production of energy- which you will need in order to lead an active lifestyle and eventually lose weight.

Vitamin B12 is a water-soluble vitamin can be obtained naturally from foods such as fish, meat and dairy products. A deficiency in vitamin B12 may result in depression, memory, jaundice, difficulties in maintaining balance, and lack of energy.

When one’s energy levels decrease, the desire to lead an active lifestyle also decreases.  If previously you used to exercise, motivation to do so will now wane and to get it back, you would need to supplement your diet with Vitamin B 12.

If you would like to speed up weight loss, you can visit your nearest weight loss clinic for a vitamin B 12 shot. The clinic will give you a vitamin B12 injection to speed up your metabolism.

You can also supplement your diet by taking Vitamin B12 in tablet form.

Other ways that B12 effectively works as a weight loss supplement is by assisting with the metabolism of fatty acids and protein. When this process of converting food into energy is disrupted, your body will struggle to break down sugar, and it is this sugar which will be then stored as fat.

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Best Natural Supplements for Weight Loss

Best Natural Supplements for Weight Loss


4. Matcha Green Tea

If you have tried or taken a look at thermogenic fat burners, you will have noticed that one of the active ingredients in almost all of these products, is green tea extract.

Green tea on its own contains a great amount of caffeine as well as an oxidant called catechin.

The combination of the caffeine and antioxidant found in green tea significantly speeds up metabolism and helps with breaking down fat deposits, in a 24 hour period.

Matcha tea is superior to regular green tea because it contains about a hundred times more of the antioxidant, catechin.

Since the weight loss effects work in a short space of time, you will need to drink the tea daily in order to see the benefits.

Although the taste of match is not the greatest to some people, the weight loss and health benefits are simply worth a daily cup (or two) of this amazing green stuff!

5. Apple Cider Vinegar


Another one of the best natural supplements for weight loss is Apple Cider Vinegar (ACV) which also packs plenty of health benefits!

apple cider vinegar and weight loss

A 12-week study in which the participants were given apple cider vinegar in liquid or pill form, twice daily at mealtimes, found that ACV reduced blood sugar levels in healthy adults.

Vinegar, in this case, works as weight loss aid by suppressing the build-up of the excess sugar which is converted and stored as fat.

Maintaining a normal blood sugar level is key for weight loss. The body uses only a certain amount of energy at a time, and the excess is then stored in the liver to be used later when needed. However, if the sugar levels are too high, then the excess sugar will be stored as fat.

Apple Cider Vinegar Weight Loss Drink

You should never drink undiluted ACV because the acetic acid found in it can erode the tooth enamel. And according to a study that investigated the dosage of vinegar, the best time to drink apple cider vinegar is during meal time and not before.

Mix two teaspoons of this organic apple cider vinegar in a glass of water and drink before a meal, preferably with a straw.

If the taste of apple cider vinegar drink is unpleasant, you can take the ACV capsules like this one.

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6. Thyroid Support Supplement

Many people often have an underactive thyroid. The thyroid gland is very important in terms of weight-loss and boosting metabolic rate. A thyroid supplement can be highly beneficial to people that have blood sugar issues or are insulin resistant. A thyroid support supplement can help balance blood sugar levels and positively impact on weight loss efforts.

7. Meal Replacement Protein Supplement

A protein meal replacement supplement especially this one by Optimum Nutrition is very effective because it helps reduce sugar cravings and is essential in aiding weight loss. A meal replacement is a good complex, staple everyday supplement that will be beneficial after a workout because protein assists with recovery and muscle repair.

You can either take the supplement after exercise or use it as a meal replacement, almost like a snack in between breakfast, lunch or dinner. Meal replacement shakes help to reduce cravings because of the amount of fibre they have.

While protein powders and meal replacement shakes are good to use,  people tend to use too much of it. Having 3-4 protein shakes a day and that is just overkill. The overuse of certain supplements is not a good thing and that is where people go wrong as they think more is better, which is always never the case.

7 Best Natural Supplements for Weight Loss. Vitamins for weight loss that have been medially proven to work.

*Names of company and person have been withheld.



[1] Kim, M. et al. Fish oil intake induces UCP1 upregulation in brown and white adipose tissue via the sympathetic nervous system. Sci. Rep. 5, 18013; doi: 10.1038/srep18013 (2015)


[2]  Sanchez, M., Darimont, C., Drapeau, V., Emady-Azar, S., Lepage, M., Rezzonico, E., . . . Tremblay, A. (2014). Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. British Journal of Nutrition, 111(8), 1507-1519. doi:10.1017/S0007114513003875

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13 thoughts on “7 best natural supplements for weight loss”

  1. Great list and most of these I take. I had a health scare a few years back all going back to bad eating habits. I got back on my better eating habits, started taking probiotics (my intestines were in such bad shape), got my B12 back to normal with supplements (for years it was really low), use Apple Cider Vinegar with Mother in so many meals and recently started making protein packed smoothy for lunch. I lost 40 pounds from just changing a few things in my life with no problems since then and my system feels so much better.

  2. I really enjoyed reading this post. These are really helpful tips. I’m happy that I’m already using a lot of these products.

  3. I’ve only heard of two of these before – apple cider vinegar and Vitamin B. I am here to say that the vinegar DOES work. I lost faster when taking them (and dieting) than without them!

  4. Thanks for sharing about your experience and these supplements. Always a good thing to check with your doctor/licensed professional for recommendations based on your health condition. So knowing about the options available is a great start.


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