Obesity

Nutrients connected to Obesity

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.

• Coleus forskohlii (forskolin)Preliminary or mixed

  Four small trials suggest the extract may lower fat mass, but weight loss results were inconsistent and the review calls for better trials.

• Sports & Electrolyte DrinksDocumented risk

  AAP says frequent or excessive caloric sports drink intake can raise overweight or obesity risk in young people.

• Soda & Diet SodaDocumented risk

  Pooled cohort studies and trials link sugar-sweetened drinks with weight gain.

• ChromiumPreliminary or mixed

  A Cochrane review found a small weight difference with chromium picolinate of debatable clinical relevance and low-quality evidence.

• Bitter orangePreliminary or mixed

  Promoted for weight loss, but a meta-analysis found no evidence it helps.

• Garcinia cambogiaPreliminary or mixed

  Marketed for weight loss; trials show no benefit or a very small short-term effect of unclear importance.

• White kidney bean extractPreliminary or mixed

  Small average weight and fat differences against placebo in short trials of adults with overweight or obesity.

• Black seed (nigella)Preliminary or mixed

  The 31-trial review found small drops in body weight and BMI with supplements; no effect on waist size.

• KokumLab or animal research only

  Anti-obesity effects of kokum are reported in cells and animals only; no human trial of kokum for weight was found.

• OnionsPreliminary or mixed

  A 2023 meta-analysis of 5 trials found lower weight and waist size, mostly with onion peel extract rather than the food.

• Nopales (Prickly Pear Pads)Preliminary or mixed

  Mixed: no significant weight change in a cactus pear meta-analysis; BMI lower in a pooled analysis with other Mexican foods.

• KimchiPreliminary or mixed

  Small trials in overweight or obese adults reported falls in body weight and body fat; no kimchi-free comparison group.

• Baru NutsPreliminary or mixed

  One small trial in women with overweight or obesity reduced waist size; no proof of treating obesity.

• Green TeaPreliminary or mixed

  Cochrane found almost no weight loss from green tea preparations outside Japan.

• White TeaPreliminary or mixed

  A 12-week study compared white tea with orlistat, metformin and control; weight fell in all groups. Not shown that the tea causes weight loss.

• RyePreliminary or mixed

  Two 12-week trials of reduced-calorie diets disagree on whether rye helps weight loss more than refined wheat.

• Navy BeansPreliminary or mixed

  A very small weight difference in short pooled trials; not proof of weight loss in the long term.

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

  A very small weight difference in short pooled trials; not proof of weight loss in the long term.

• Lima BeansPreliminary or mixed

  A very small weight difference in short pooled trials; not proof of weight loss in the long term.

• Mung BeansPreliminary or mixed

  A very small weight difference in short pooled trials; not proof of weight loss in the long term.

• Adzuki BeansPreliminary or mixed

  A very small weight difference in short pooled trials; not proof of weight loss in the long term.

• Grapeseed OilPreliminary or mixed

  The one trial was in women with overweight or obesity and measured inflammation and insulin resistance, not weight loss from the oil.

• MCT OilPreliminary or mixed

  Small weight changes in pooled trials; not a treatment.

• Energy DrinksDocumented risk

  CDC links sugar-sweetened drinks, including energy drinks, with obesity.

• Apple JuicePreliminary or mixed

  Children: small BMI link per daily serving of 100% juice in cohorts; adults: no clear effect in trials.

• Fat Burners and Weight-Loss BlendsPreliminary or mixed

  Single ingredients show small average weight changes; the reviews did not find enough to recommend any herbal product.

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