Prevalence: 42.4% of US adults are obese (CDC NHANES data)
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Berberine (500mg 2-3x/day) improves insulin sensitivity and reduces body weight by 2-3kg over 12 weeks. Green tea extract (500-1000mg/day with EGCG) modestly increases fat oxidation. Glucomannan fiber (1g before meals) promotes satiety and reduces caloric intake. All work best alongside diet and exercise.
Obesity affects 42.4% of US adults and is a major risk factor for type 2 diabetes, cardiovascular disease, and certain cancers. While no supplement replaces caloric deficit and exercise, several compounds have demonstrated modest but statistically significant effects on body weight, fat mass, and metabolic markers in clinical trials.
| # | Supplement | Typical Dose | Evidence |
|---|---|---|---|
| 1 | Berberine | 500mg two to three times daily | Strong |
| 2 | Green Tea Extract (EGCG) | 500-1000mg daily (standardized to EGCG) | Moderate |
| 3 | Glucomannan (Konjac Fiber) | 1g three times daily before meals | Moderate |
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Peak Performance Super Berberine + Wild Bitter Melon
Peak Performance
NOW Foods EGCg Green Tea Extract 400mg
NOW Foods
NOW Foods Glucomannan 575mg
NOW Foods
Berberine has the strongest evidence among natural supplements for weight loss, with studies showing 2-3kg of additional weight loss over 12 weeks. It works primarily by improving insulin sensitivity and activating AMPK, a key metabolic enzyme. However, no supplement produces dramatic weight loss alone — they are most effective combined with caloric deficit and regular exercise.
Yes, modestly. A meta-analysis of 11 randomized controlled trials found that green tea catechins (particularly EGCG) increased fat oxidation and reduced body weight by an average of 1.31kg. Effects are greater in people who consume less caffeine habitually. Look for extracts standardized to contain at least 45% EGCG and take with meals to reduce liver strain.
Glucomannan is a soluble fiber from konjac root that expands in the stomach, promoting feelings of fullness and reducing caloric intake. Taken as 1g with water 30 minutes before meals, it can reduce overall food consumption. A systematic review found an average weight loss of 0.79kg over 4-8 weeks versus placebo. It also helps lower LDL cholesterol.