Metabolism & Weight

Nutrients connected to Metabolism & Weight

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Soda & Diet SodaDocumented risk

  Sugar-sweetened soda adds energy and is linked with weight gain in pooled studies.

• Vitamin B5Established role

  Pantothenic acid helps the body break down and use food and release energy from it. This is a normal role of the vitamin, not a weight-loss effect.

• Vitamin B6Established role

  B6 helps the body use and store energy from protein and carbohydrates. We found no evidence that supplements help with weight.

• Vitamin B7Established role

  Biotin helps the body break down and use food and make fatty acids. We found no evidence that supplements help with weight.

• ZincEstablished role

  Zinc helps the body process carbohydrate, fat and protein. This is a normal role, not a weight-loss effect.

• IodineEstablished role

  Thyroid hormones, which need iodine, help keep metabolic rate healthy. No source shows extra iodine aids weight loss in people with enough iodine.

• ChromiumEstablished role

  MedlinePlus says chromium helps the body break down fats and carbohydrates. Adults normally get it from food; extra supplements have not been shown to improve metabolism in people who are not short of it.

• MolybdenumEstablished role

  Molybdenum is part of a helper molecule that four body enzymes need, including ones that handle sulfur-containing amino acids and purines (building blocks of genetic material). This is a basic housekeeping role, not a weight-loss effect.

• CarnitineEstablished role

  Carnitine is needed to burn fat for fuel. A meta-analysis of 37 trials found an average weight loss of about 1.2 kg with L-carnitine, a small change.

• Coleus forskohlii (forskolin)Preliminary or mixed

  Four small randomized trials suggest the extract may lower fat mass and body fat percentage, with inconsistent results for body weight.

• White kidney bean extractPreliminary or mixed

  Meta-analyses of randomized trials found small average weight and fat differences against placebo (about 1 to 1.6 kg); trials are short, often use branded extracts, and long-term effects are unknown.

• Irvingia (African mango seed)Preliminary or mixed

  Small trials of seed extract reported lower weight and body fat, but most were high risk of bias and the only low-risk trial found no significant difference.

• CuminPreliminary or mixed

  Supplement trials report changes in several metabolic-syndrome markers; evidence limited.

• Fat Burners and Weight-Loss BlendsPreliminary or mixed

  This is where the marketing is aimed. Trials show small effects at best, and some ingredients (bitter orange, raspberry ketone) show no human benefit in the sources we read.

• Green tea extract and EGCGPreliminary or mixed

  Catechins and caffeine are thought to raise energy use, but trial weight loss was small and not clinically important.

• Akkermansia, Faecalibacterium and next-generation probioticsPreliminary or mixed

  Two human trials of pasteurised A. muciniphila gave mixed metabolic results (positive pilot, missed main endpoint in the larger trial).

• FenugreekPreliminary or mixed

  Blood sugar and blood-fat markers changed modestly in small trials; no weight effect was shown (BMI unchanged).

• Black seedPreliminary or mixed

  Small average changes in weight and blood sugar were reported in trials of people with metabolic disease; quality varied.

• Asian ginsengPreliminary or mixed

  Prediabetes/diabetes review found small improvements in glucose and cholesterol.

• GymnemaPreliminary or mixed

  Small trials looked at glucose, blood fats and body measures with mixed results; no weight benefit was shown for gymnema in the trial we read.

• Lemon verbenaPreliminary or mixed

  Pooled trials found small average reductions in weight, BMI and fat mass, but no clear effect on blood sugar markers.

• Bitter orangePreliminary or mixed

  Sold for weight loss, but a meta-analysis found no evidence of benefit and a tendency to raise blood pressure.

• Mulberry leafPreliminary or mixed

  A combination-product trial improved insulin sensitivity in adults with obesity; the mulberry share cannot be separated.

• Platycodon (balloon flower)Preliminary or mixed

  A 12-week trial in 108 overweight adults found lower body fat with some extract doses than placebo. One trial; not proven as weight-loss treatment.

• Garcinia cambogiaPreliminary or mixed

  Garcinia is sold for weight loss, but a 12-week trial found no difference from placebo and pooled reviews found a very small or no effect, so benefit is not established.

• Green coffee beanPreliminary or mixed

  Small short trials suggest a modest weight effect; evidence is limited.

• BergamotPreliminary or mixed

  Meta-analyses report lower weight, waist, glucose and blood fats in people with metabolic problems, with very high variation and low certainty.

• Yerba santaPreliminary or mixed

  One small trial of a specific extract reported lower body weight and fat in women with obesity; evidence is limited.

• Grains of paradisePreliminary or mixed

  Small extract trials report higher energy use and less visceral fat; food amounts not studied.

• Nut grass (mustaka, xiang fu)Preliminary or mixed

  Small industry-linked trials of one extract reported weight and waist reduction over 90 days.

• FenugreekPreliminary or mixed

  Blood sugar and blood-fat markers changed modestly in small trials; BMI did not change significantly.

• Black seed (nigella)Preliminary or mixed

  Small average drops in body weight and BMI in pooled supplement trials.

• YaconPreliminary or mixed

  Lower body weight in meta-analysis; BMI and waist results mixed.

• AshitabaPreliminary or mixed

  Small trials of a standardised chalcone product in overweight adults reported reductions in belly fat; weight loss itself was not clearly better than placebo.

• KimchiPreliminary or mixed

  Small trials report lower body weight and body fat in people with overweight; not proof of a treatment.

• Dried fenugreek leaf (kasuri methi)Preliminary or mixed

  Blood sugar and blood-fat markers changed modestly in small trials; BMI did not change significantly. Based on seed studies, not dried leaf.

• Hazelnuts (Filberts)Preliminary or mixed

  No weight gain found in nut trials, despite high calories.

• Macadamia NutsPreliminary or mixed

  No weight gain found in a macadamia trial and nut reviews.

• Green TeaPreliminary or mixed

  Tiny weight effect in Cochrane trials of green tea preparations.

• White TeaPreliminary or mixed

  Pilot energy-use study and a 12-week obesity study; weight fell in every group, so the tea's own effect is unclear.

• Brown RicePreliminary or mixed

  Small trials suggest slightly lower weight and higher HDL than white rice; limited evidence.

• LentilsPreliminary or mixed

  Small weight effect in pooled pulse trials (0.34 kg over about 6 weeks); long-term effect unknown.

• Chickpeas (Garbanzo Beans)Preliminary or mixed

  Small weight effect in pooled pulse trials (0.34 kg over about 6 weeks); long-term effect unknown.

• Split PeasPreliminary or mixed

  Small weight effect in pooled pulse trials (0.34 kg over about 6 weeks); long-term effect unknown.

• Black BeansPreliminary or mixed

  Pooled trials show a small average weight effect for pulses as a group.

• Kidney BeansPreliminary or mixed

  Pooled trials show a small average weight effect for pulses as a group.

• Pinto BeansPreliminary or mixed

  Pooled trials show a small average weight effect for pulses as a group.

• Navy BeansPreliminary or mixed

  Small weight and blood-sugar effects in pooled pulse trials.

• White Beans (Cannellini & Great Northern)Preliminary or mixed

  Small weight and blood-sugar effects in pooled pulse trials.

• Lima BeansPreliminary or mixed

  Small weight and blood-sugar effects in pooled pulse trials.

• Mung BeansPreliminary or mixed

  Small weight and blood-sugar effects in pooled pulse trials.

• Adzuki BeansPreliminary or mixed

  Small weight and blood-sugar effects in pooled pulse trials.

• Canned Beans (Drained, Rinsed)Preliminary or mixed

  Pulses increased fullness in short trials; weight loss was supported only with calorie restriction.

• Canola OilPreliminary or mixed

  Small average weight effects.

• MCT OilPreliminary or mixed

  Small weight and fat changes in pooled trials.

• Energy DrinksDocumented risk

  Sugar and calories; CDC link with weight gain.

• Orange JuicePreliminary or mixed

  Juice adds sugar and calories (122 kcal per cup by USDA); the weight evidence is mixed.

• Apple JuicePreliminary or mixed

  Juice adds sugar and calories (114 kcal per cup by USDA); weight evidence is mixed.

• Black Ginger (Krachai Dum)Preliminary or mixed

  Two 12-week trials found small reductions in abdominal or body fat.

• Cynomorium (Suo Yang)Lab or animal research only

  A mouse study of a triterpenoid extract reported less weight gain; no human data found.

• KombuPreliminary or mixed

  One small trial on body fat; no repeat.

• FucoxanthinPreliminary or mixed

  Same mixed human findings; most evidence is from rodents.

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