5 Best Supplements to Support Your Weight Loss Journey

Unlock Your Weight Loss Potential

In a world with continually contradicting advice, losing weight can prove challenging. While exercise is undeniably important in any weight loss journey, permanent dietary changes often need to be made as well. This usually means eating a whole-food diet and limiting processed or pre-packaged foods.

Once you get these basics down-pat, dietary supplements can help fill any nutritional gaps. Getting adequate nutrients is important to thwart cravings and stay on track. And while we all may wish for a magical weight loss pill, this simply doesn’t exist, nor will it lead to sustainable and long-term change.

So, what are the best supplements for weight loss in women? What should you take to support your weight loss journey? Read on to find out.

1. Protein Powder

When striving for weight loss, about 30% of your calories should come from protein. The problem? Most of us don’t get enough of it!

Yet, studies show that a high-protein diet can keep one feeling fuller for longer, help reduce overall caloric intake, and support healthy weight loss. Generally, it’s suggested to consume about 1.6 to 2.2 grams of protein per kilogram of body weight.

Increased protein intake, combined with muscle-strengthening exercises, can further contribute to increased muscle mass, which burns more calories than fat at rest. In turn, this may help burn stubborn belly fat while improving overall body composition.

For optimal weight loss, track your protein intake. Protein powder might offer a suitable replacement if you find it difficult to get enough throughout your day. For one snack or meal day, you can add protein powder to a smoothie or oatmeal, covering about 20-30 grams of your protein needs.

2. Collagen Powder

Collagen is technically a type of protein powder. However, it’s important to note that regular protein powders don’t often contain collagen. Thus, it’s crucial to get this from other sources. Yet, much of modern food today lacks collagen, which is frequently found in the connective tissues of animals.

While the link between collagen and weight loss is a new and emerging area, experts note that collagen helps improve feelings of satiety and that it may interfere with the body’s fat-storing processes. In addition to weight loss and for women over 50, collagen can support good bone and joint health, which may decline during and post-menopause.

3. Green Tea Extract

Green tea has long been hyped up for its fat-burning effects. But are they real? Well, research indicates yes!

Jam-packed with antioxidants, green tea extract may help you lose stubborn fat due to its caffeine and EGCG content. Caffeine, in particular, is a well-known stimulant that can help support fat-burning.

Meanwhile, EGCG, an antioxidant found in green tea, stops the enzyme that breaks down norepinephrine from performing its job. This means the body ends up with increased norepinephrine which may help break down fat.

Interestingly, green tea extract, when combined with exercise, was shown to improve fat burning by 17%, suggesting that it can help increase the already existing fat-burning effects of physical activity. Alternatively, if you choose not to supplement with green tea extract, having a cup of green tea each day may have similar effects.

4. Magnesium Supplements

It’s important to get this out of the way first: Magnesium alone will not promote weight loss. Rather, magnesium supports a variety of functions in the body, ensuring everything functions as it should.

In fact, magnesium is also thought to help regulate blood sugar levels in the body and insulin. Getting sufficient magnesium can also help keep cravings at bay, keeping you on track toward your goals.

While magnesium deficiencies are rare, modern agricultural practices and soil deterioration may contribute to less magnesium in the food we eat. However, foods high in magnesium include dark chocolate, leafy greens, nuts, seeds, and whole grains. At the same time, if you find it difficult to consume sufficient magnesium in your diet, supplementing is the next best thing.

5. Glucomannan

Produced from the konjac plant, glucomannan is a dietary fiber. While also used to help treat constipation, this supplement is thought to work for weight loss by stopping fat from being absorbed from the body and helping you feel fuller, longer.

It’s important to note, however, that evidence is limited, and as previously mentioned, the best form of sustainable weight loss is a combination of dietary and exercise approaches. This is why consumers are frequently cautioned about many supplements marketed for fat-burning or weight loss. Nothing beats a holistic and habitual lifestyle change!

What Else Should You Know?

If you’re overweight, it can further help to have blood testing or hormone testing (like the DUTCH test) done to determine what other factors might be at play and may be impacting your ability to lose weight. Your doctor or healthcare provider may then recommend certain supplements based on specific deficiencies you might have or based on your hormonal profile. Before taking any supplements for weight loss, please speak to your family doctor.