Key takeaways
There’s no magic supplement for weight loss, but some can support your goals.
The best weight loss supplements for men include protein, fiber, magnesium, caffeine, green tea extract, and berberine.
It’s important to check that a weight loss supplement is third-party tested and contains quality ingredients before you add one to your daily routine.
Here's what we'll cover
Here's what we'll cover
Key takeaways
There’s no magic supplement for weight loss, but some can support your goals.
The best weight loss supplements for men include protein, fiber, magnesium, caffeine, green tea extract, and berberine.
It’s important to check that a weight loss supplement is third-party tested and contains quality ingredients before you add one to your daily routine.
Before we get started, let’s get one thing out of the way: There is no magic supplement for weight loss. At most, weight loss supplements for men (and those for women) may help you lose a handful of pounds. But that doesn’t mean they can’t be helpful in your weight loss journey, especially when included alongside diet, exercise, and other key weight loss fundamentals.
“There are no specific supplements that will inherently result in weight loss,” says Derek Lipton, MS, RD, CSSD, CSCC, registered dietitian and owner of Full Circle Sports Nutrition. But, Lipton says, certain supplements can certainly help in creating a caloric deficit that leads to weight loss.
So, what are those, exactly? Read on to learn more about the best weight loss supplements for men, how they work, and what to consider when buying them — plus, alternatives worth keeping in mind.
What are the best weight loss supplements for men?
To find the best weight loss supplements for men, we reviewed the research and asked dietitians and clinicians. Here’s a short list of the best supplements for men, recommended by the research and health experts:
Magnesium
Protein
Fiber
Caffeine
Green tea extract
Berberine
As you consider adding a weight loss supplement to your routine, remember that supplements are not regulated by the US Food and Drug Administration (FDA) like prescription medications. The FDA does not approve dietary supplements before they’re marketed; they’re also not tested for safety or efficacy. That means that dietary supplements may make claims about their ingredients that are not necessarily backed up by scientific research. Weight loss supplements should not be seen as a guaranteed solution, but rather as a tool that can be used along with diet, exercise, and other healthy lifestyle changes to support weight loss.
With that caveat out of the way, the list below includes the top six weight loss supplement ingredients that do have some research to back up their claims.
1. Magnesium
“Some scholarly research shows that magnesium plays a role in managing blood sugar levels,” says Shawn George, MD, an internal medicine physician at Yorktown Health. “People who have stable blood sugar [whether or not that’s supported by healthy magnesium levels] experience better control of appetite alongside reduced food cravings for unhealthy items.”
Some research has found that higher levels of magnesium correlate to less body fat. Since magnesium deficiency is common, especially in men, taking it as a weight loss supplement may help accelerate fat loss.
Magnesium can also have a larger effect on body mass index (BMI) as opposed to body weight, according to a meta-analysis of 32 separate studies. But the same meta-analysis found that magnesium supplements made an impact on body weight in specific subgroups, including those who were female, magnesium deficient, or had obesity, high blood pressure, or insulin resistance.
Who should consider it: “Weight management along with adequate magnesium levels makes up my recommended strategy for male patients' weight loss,” Dr. George says. Magnesium supplements may be particularly effective for men with:
Lower magnesium levels
High blood pressure
Insulin resistance
Tips for use: Magnesium demonstrates particular health advantages through its support of muscle function and energy metabolism, Dr. George says. “Men who incorporate exercise into their weight loss strategy find that adequate magnesium levels enhance their muscle function while minimizing their fatigue levels.”
By relieving fatigue, he says men may be less likely to cramp during exercise and can continue to push vigorously through their workouts, further aiding in weight loss. For example, one small study found that men who took a magnesium supplement for seven days prior to a downhill run experienced less soreness than when doing the same run after seven days of taking a placebo. Another study found that magnesium supplements reduced soreness and improved recovery after bench press sessions.
Magnesium supplements come in a variety of forms, but aspartate, citrate, lactate, and chloride forms of magnesium tend to be absorbed better by the gut than magnesium oxide or sulfate. Depending on your age, the National Institutes of Health (NIH) recommends 400–420 mg daily for men.
2. Protein
“One of the biggest keys to weight loss is a high-protein diet because it aids in muscle mass and induces satiety, meaning fewer cravings and overall intake,” Lipton says. “Protein powder is a simple, convenient way to increase protein intake between meals.”
Studies show that high-protein diets can both drive weight loss and prevent weight regain, helping you both shed pounds and keep them off.
Protein boosts satiety, or fullness, so you feel fuller for longer. And it requires more energy than carbs or fat to burn, so your body uses more energy simply by digesting it. Finally, protein preserves lean muscle mass, supporting a healthy metabolism as you lose weight.
Protein supplements may offer another benefit: greater gym gains. According to a meta-analysis of 49 studies, men who used protein supplements saw larger increases in their strength, muscle size, and fat-free mass. The effects were larger in men who regularly engaged in resistance training.
Who should consider it: Protein can help men stick to a lower-calorie diet without losing muscle mass, says Arnold Breitbart, MD, head plastic surgeon at New York Liposuction Center. “Protein is essential because it supports muscle retention during calorie restriction and keeps appetite in check.”
Protein supplementation may be helpful for men who:
Experience hunger cravings between meals
Want to improve their gains at the gym
Want to increase their overall protein intake
Tips for use: “I often see patients who dramatically improve their dietary adherence just by incorporating a high-quality protein shake or meal replacement, especially during the first 30 days of focused weight loss,” Dr. Breitbart says.
How much protein do you need for weight loss? Studies referenced above found that the gym gains leveled out once someone surpassed a daily protein intake of 1.6 grams per kg of body weight.
3. Fiber
“Fiber helps with satiety,” Dr. Breitbart says. “When we start increasing fiber intake, many patients see fewer cravings, more consistent eating patterns, and less evening snacking. These small shifts can help make long-term weight loss more realistic.”
In a review of 12 randomized controlled trials of people with obesity, researchers found that taking soluble fiber supplements led to:
An average weight loss of 5.5 pounds
A reduction in BMI
0.4% less body fat
Improvements in blood sugar levels
What is soluble fiber, you might reasonably ask? Soluble fiber absorbs water and turns into a gel during digestion. This slows down digestion, so you feel full longer, while also improving your blood sugar levels. You can find soluble fiber in glucomannan or psyllium husk supplements as well as many foods, such as oats, barley, nuts, lentils, and beans.
(Insoluble fiber, by the way, is also important for your health. Found in vegetables and whole grains, it bulks up your stool and helps it pass through your stomach and intestines.)
Who should consider it: Fiber supplements can help men who:
Struggle with cravings and snacking
Want to improve their gut microbiome and time on the toilet
Have type 2 diabetes or prediabetes
Tips for use: The recommended daily fiber intake ranges from 25–30 grams (which is more than the average American currently consumes). In addition to fiber supplements like glucomannan or psyllium husk, you can find fiber in many plant foods such as fruits, vegetables, legumes, seeds, and whole grains.
4. Caffeine
That’s right; the same caffeine that gives you a daily energy boost in the morning could also help you lose weight. Caffeine is often included in many weight loss supplements for men because it’s a natural appetite suppressant and has been shown to rev up your metabolism, especially when it comes to burning fat.
Some studies have found a direct correlation between caffeine consumption and weight loss, with people who consume more caffeine losing more weight and fat. Caffeine may also help with weight loss by increasing your energy levels, so you’re able to push harder during workouts.
Who should consider it: Increasing your daily caffeine intake through weight loss supplements may be helpful for men who:
Don’t have trouble sleeping
Don’t experience negative side effects from caffeine
Want to boost their energy levels and metabolism
Tips for use: You can find caffeine in tea, coffee, yerba mate, chocolate, and weight loss supplements. Pay attention to how much caffeine you consume daily, especially if you add in supplements. The safe upper limit is 400 mg per day, according to research.
5. Green tea extract
Speaking of caffeine, it’s also present in another weight loss supplement for men: green tea extract. Green tea contains antioxidants like catechin epigallocatechin gallate (EGCG), which has been shown to increase calorie burning.
Green tea extract can offer a one-two punch for men looking to lose weight. The caffeine content can suppress appetite and give your metabolism a boost, while the catechins can further calorie burning.
Studies show that green tea extract can lead to a small but significant amount of weight loss in people with obesity — from less than 0.5 pounds to up to nearly 8 pounds — along with a small reduction in their waistlines.
Who should consider it: Weight loss supplements containing green tea extract may be helpful for men who:
Want to slightly increase their metabolism
Don’t experience negative side effects from caffeine
Experience cravings between meals
Tips for use: More is not necessarily always better when it comes to green tea extract and weight loss. One study found that it was most effective for weight loss in amounts below 500 mg per day.
Green tea extract is available in oral capsules that may contain other catechins, so be sure to look for supplements that specifically name EGCG on the label. As with caffeine, because green tea contains some caffeine, be careful about consuming it too late in the day.
One meta-analysis found that pairing green tea supplements with a regular exercise routine has a small, but significant, effect on weight loss. The included studies usually involved daily supplements of 500 mg with exercise 3–5 days per week.
6. Berberine
“If you’re looking for a natural compound with weight loss and blood sugar benefits that come close to a medication like Ozempic, berberine is your best bet,” says Bess Berger, RDN, CDN, CLT, registered dietitian nutritionist and founder of Nutrition by Bess. “It basically tells your body to use glucose and energy more efficiently and burn more fat.”
Indeed, some people are calling berberine “nature’s Ozempic” because of its effects on blood sugar and body weight. Studies show that berberine supplements can lead to reductions in:
Body weight
BMI
Total and LDL cholesterol
Triglycerides
Blood sugar levels
Blood pressure
Who should consider it: Berberine can drive all sorts of benefits beyond weight loss, making it a good option for men who:
Have high cholesterol
Want to protect their heart health while losing weight
Manage their blood sugar levels
Tips for use: While the amount of weight loss driven by berberine is small, it can still be part of a larger approach to weight loss. Keep in mind, though, that it tends to take time to see the effects — almost a year for a reduction in waist circumference, according to some studies.
Research shows that the most effective dose of berberine for weight loss is 1 gram per day.
What to look for in weight loss supplements for men
Over-the-counter supplements are not regulated by the FDA. That means it’s up to you to do your due diligence to ensure that any product you are considering is safe and effective. Here’s what to look for, according to the experts interviewed:
Check the label for third-party certifications: “Every supplement should be third-party tested,” Lipton says. “Look for NSF, Informed Choice, Labdoor, or USP on the label. Otherwise, supplements can be an absolute wild card.” These organizations independently test supplements to ensure they contain quality ingredients that match what’s on the label.
Review the ingredient list and dosage: Legitimate supplement brands follow transparent labeling practices. They don’t try to hide any ingredients, and clearly disclose the exact amounts of each ingredient, even if it makes up a “proprietary blend.” Research each ingredient, including the recommended daily dosage. Check with your healthcare provider if you have any questions.
Bring a healthy dose of skepticism: If a supplement promises something that sounds too good to be true, it probably is. Be wary of grandiose claims that suggest that a supplement is the be-all, end-all to weight loss or fat burning.
Talk to your healthcare provider: A healthcare professional can help you quickly suss out what’s safe and what’s not. It’s especially important to check with your healthcare provider before adding a supplement to your routine if you have any underlying health conditions or take other medications.
What to avoid in weight loss supplements for men
Now that you know what to look for, what should you avoid? Here are three things to steer clear of when shopping for weight loss supplements:
Unrealistic claims: Less reputable brands have no problem making outlandish claims about being able to melt fat instantly or help you remove fat in a particular area (such as belly fat). When you see bold claims such as these on the label, consider that a sign to look for another supplement.
Hidden ingredients: While supplements are required by law to list all ingredients on the label, some brands choose not to do so. And since the FDA doesn’t regulate these products before they go to market, many of them can get away with it — until they land on the FDA’s database of Tainted Weight Loss Products, that is. That’s why it’s important to choose a brand that has been third-party certified by NSF, USP, or another reputable organization.
Excessive caffeine content: While caffeine can be a safe and natural way to boost your weight loss efforts, taking too much of it (more than 400 mg per day) can lead to serious side effects, including headache, anxiety, sleep problems, and increased heart rate.
Are weight loss supplements for men safe?
It depends on the product. Weight loss supplements do not undergo the same rigorous FDA review as prescription drugs before they’re sold. Often, dangerous supplements — including ones containing hidden ingredients — are only discovered after consumers or healthcare professionals report them to the FDA.
“From a safety perspective, you want to ensure the product has been third-party tested with certifications like NSF, USP, and GMP,” Dr. Breitbart says. “Then you want to make sure the ingredients have actual human data behind them.” This is why it can be a good idea to go with a supplement that has a lot of research behind it, he says, such as protein and fiber.
The best way to know if a weight loss supplement is safe is to review it with your healthcare provider. They can make sure it won’t interact with other medications in your regimen and can support your health goals.
Are weight loss supplements for men effective?
Weight loss supplements can be effective, but you shouldn’t rely on them to make a big difference in your weight loss efforts. In general, their results are small, contributing to an average weight loss of a handful of pounds, at most. Other studies suggest they may have no effect, or that their effect is less than what you can gain from diet and exercise. The supplements that are effective are the ones that have research to back them up. These include protein, fiber, magnesium, caffeine, green tea extract, and berberine.
Alternatives to weight loss supplements for men
While supplements can support weight loss, they work best when used as part of a holistic approach that includes diet, exercise, and other healthy lifestyle changes. Here are some proven alternatives to weight loss that can be effective, whether or not you choose to take weight loss supplements:
Eat a balanced diet. Achieving a calorie deficit — through eating fewer calories than you burn — is the most straightforward way to lose weight. Since you’re eating less, make sure the food you do eat is free of added sugar, unhealthy fats, and empty calories. Instead, fill up on whole foodslike fruits, vegetables, whole grains, and lean proteins (e.g. fish, chicken, tofu).
Exercise regularly. Exercise is key to burning calories. Research shows that mixing aerobic workouts with strength training tends to be the best combo for weight loss.
Get more sleep. Getting enough sleep is essential to maintaining healthy levels of appetite-regulating hormones, such as ghrelin and leptin. Aim for 7–9 hours of sleep per night.
Manage your stress. Stress is also linked with obesity. People who feel more stressed tend to eat more unhealthy foods, and less healthy foods, leading to weight gain. Practice stress reduction techniques like meditation, deep breathing exercises, and progressive muscle relaxation.
Talk to a healthcare provider. While supplements can only go so far, weight loss medication can seriously power up your weight loss efforts. “A common scenario in my practice is men coming in requesting liposuction, expecting to undergo surgery immediately,” says Dr. Breitbart. “But many times, not every patient is at a safe or ideal weight for surgery. In these cases, we first focus on weight loss, and nowadays, my usual approach is to start them on a GLP-1 medication like semaglutide or tirzepatide.” Through Ro, you can meet with a provider to talk through your weight loss goals and determine if a medication like Wegovy or Zepbound could be a fit for you.
Bottom line
If you're trying to lose weight, you’ve probably considered weight loss supplements. The truth is, while no supplement will lead to dramatic weight loss on its own, some can help support your efforts —especially when combined with diet, exercise, and other healthy habits.
Supplements aren’t magic pills. At best, they can help you shed a few extra pounds or support a healthy metabolism, but they won’t replace a balanced diet or regular exercise.
Research-backed ingredients are your best bet. Protein, fiber, magnesium, caffeine, green tea extract, and berberine have the most evidence supporting their effectiveness.
Third-party testing matters. Look for certifications like NSF or USP to make sure the product actually contains what’s on the label and is free from harmful additives.
More is not always better. Taking excessive doses, especially of caffeine, can lead to unpleasant or dangerous side effects.
Talk to a healthcare provider before you start. This is especially important if you have underlying health conditions or take medications, as a provider can help you figure out what’s safe and can help you meet your goals.
DISCLAIMER
If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.
GLP-1 Important Safety Information: Read more about serious warnings and safety info.
Wegovy Important Safety Information: Read more about serious warnings and safety info.
Zepbound Important Safety Information: Read more about serious warnings and safety info.
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