Weight Management

Nutrients connected to Weight Management

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

  Pooled studies link sugar-sweetened soda to weight gain. Diet soda may help some people cut calories, but WHO advises against sweeteners for weight control.

• Green tea extract and EGCGPreliminary or mixed

  A Cochrane review of trials of at least 12 weeks found small, non-significant weight loss unlikely to matter clinically; NCCIH says any effect is modest.

• Coleus forskohlii (forskolin)Preliminary or mixed

  A 2026 systematic review of four randomized trials found coleus extract may reduce fat mass and body fat percentage, but results on body weight were inconsistent. Trials were small and short.

• 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. Evidence is limited.

• Sports & Electrolyte DrinksDocumented risk

  AAP and a meta-analysis link frequent sugar-sweetened beverage intake with weight gain.

• FucoxanthinPreliminary or mixed

  Marketed for weight loss, but results are mixed: one combination-product trial was positive, and trials of fucoxanthin alone found no change in visceral fat or no added loss. Most support is from animals.

• Fat Burners and Weight-Loss BlendsPreliminary or mixed

  Single ingredients such as CLA and glucomannan show small average weight changes of uncertain importance; reviews found no herbal product recommendable, and blends as sold were not tested.

• ChromiumPreliminary or mixed

  A Cochrane review found about 1.1 kg lower weight with chromium picolinate in overweight adults, of debatable clinical relevance and low-quality evidence. Other reviews found no clear benefit.

• CarnitinePreliminary or mixed

  A meta-analysis of 37 trials (2,292 people) found about 1.2 kg average weight loss with L-carnitine; small effect, and no significant effect on waist or body fat percent.

• Black seedPreliminary or mixed

  In people with metabolic disease, pooled trials found an average weight change of about 1.6 kg lower than comparison groups. Study quality varied.

• Lemon verbenaPreliminary or mixed

  Pooled trials found small average reductions in weight and BMI. Results come from mixed products, some combined with other plants.

• Bitter orangePreliminary or mixed

  Sold for weight loss, but a meta-analysis of 18 placebo-controlled trials found no evidence it helps, and NCCIH describes conflicting small studies.

• Yerba matePreliminary or mixed

  The 2025 meta-analysis found no significant effect on BMI or waist size; a 2023 review reported weight benefits but with mostly high risk of bias and low certainty.

• Button, cremini and portobello mushroomPreliminary or mixed

  One 32-person crossover trial found more fullness after a mushroom breakfast, but food intake over ten days did not differ.

• 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; the best-known study was retracted.

• BergamotPreliminary or mixed

  A 2026 meta-analysis of 11 trials found lower weight, BMI and waist size with bergamot-containing products, with high variation and possible publication bias.

• Yerba santaPreliminary or mixed

  One small placebo-controlled trial of a specific extract reported lower body weight and fat in women with obesity; one trial is not enough to say it works.

• Grains of paradisePreliminary or mixed

  Two small trials of seed extract report less belly fat; this is extract, not food, and not confirmed.

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

  Two small industry-linked 90-day trials of one extract reported weight loss; independent evidence and plain-root evidence are lacking.

• Black seed (nigella)Preliminary or mixed

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

• YaconPreliminary or mixed

  A 2026 meta-analysis found lower body weight but no change in BMI or waist; trial quality is limited.

• AshitabaPreliminary or mixed

  A 2024 trial in 42 overweight adults found less visceral fat than placebo at 12 weeks; trials are small and short and tested a chalcone product.

• KokumLab or animal research only

  Anti-obesity effects are described only in lab and animal studies of kokum; NCCIH calls the weight-loss benefit of Garcinia cambogia unclear.

• Cissus quadrangularisPreliminary or mixed

  One 16-week trial in 248 adults reported weight loss with an extract; one trial is not enough to be sure.

• OnionsPreliminary or mixed

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

• KimchiPreliminary or mixed

  Body weight and body fat fell over 4 to 8 weeks in two small trials, with no kimchi-free comparison.

• Mycoprotein (Quorn)Preliminary or mixed

  Small studies reported lower eating after mycoprotein meals than chicken meals.

• Hazelnuts (Filberts)Preliminary or mixed

  Hazelnuts are calorie dense, but trials found no weight gain; they are not shown to cause weight loss.

• Macadamia NutsPreliminary or mixed

  High in calories, but trials found no weight gain; not shown to cause weight loss.

• FlaxseedPreliminary or mixed

  A 45-trial meta-analysis found about 1 kg lower weight, mainly with whole flaxseed at 30 g a day or more, for 12 weeks or longer, in people with higher BMI. NCCIH mentions only a mucilage powder trial.

• Baru NutsPreliminary or mixed

  Waist circumference fell in one 8-week trial of women with overweight; nut trials in general show no weight change.

• Green TeaPreliminary or mixed

  Cochrane trials found almost no weight loss outside Japan; any effect is tiny.

• White TeaPreliminary or mixed

  One acute pilot (32 women) and one 12-week study with no placebo drink described; weight fell in all groups. Very limited.

• Black Seed Oil (Nigella)Preliminary or mixed

  The meta-analysis found a small average weight drop (about 1.6 kg); central fat measures were unchanged.

• Brown RicePreliminary or mixed

  Trial meta-analysis found about 2.2 kg lower weight with brown rice instead of white, but the result depended on one large trial.

• RyePreliminary or mixed

  Two 12-week trials disagree: 1.08 kg more loss with rye in one, no significant difference in the other.

• LentilsPreliminary or mixed

  A pooled analysis of 21 trials found pulse-containing diets lowered body weight by a small 0.34 kg over a median of 6 weeks. We read no weight trial of lentils alone.

• Chickpeas (Garbanzo Beans)Preliminary or mixed

  A pooled analysis of 21 trials found pulse-containing diets lowered body weight by a small 0.34 kg over a median of 6 weeks. We read no weight trial of chickpeas alone.

• Split PeasPreliminary or mixed

  A pooled analysis of 21 trials found pulse-containing diets lowered body weight by a small 0.34 kg over a median of 6 weeks. We read no weight trial of split peas.

• Black BeansPreliminary or mixed

  Pooled trials found about 0.34 kg extra weight loss with pulse-containing diets over about 6 weeks, a small effect.

• Kidney BeansPreliminary or mixed

  Pooled trials found about 0.34 kg extra weight loss with pulse-containing diets over about 6 weeks, a small effect.

• Pinto BeansPreliminary or mixed

  Pooled trials found about 0.34 kg extra weight loss with pulse-containing diets over about 6 weeks, a small effect.

• Navy BeansPreliminary or mixed

  Pooled trials found a very small weight difference (-0.34 kg) over about six weeks.

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

  Pooled trials found a very small weight difference (-0.34 kg) over about six weeks.

• Lima BeansPreliminary or mixed

  Pooled trials found a very small weight difference (-0.34 kg) over about six weeks.

• Mung BeansPreliminary or mixed

  Pooled trials found a very small weight difference (-0.34 kg) over about six weeks.

• Adzuki BeansPreliminary or mixed

  Pooled trials found a very small weight difference (-0.34 kg) over about six weeks.

• Canned Beans (Drained, Rinsed)Preliminary or mixed

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

• YogurtPreliminary or mixed

  A review reported consistent associations with better weight maintenance; observational.

• Canola OilPreliminary or mixed

  Small average weight changes in pooled trials; not a weight loss treatment.

• Palm OilDocumented risk

  Oils are calorie dense (120 kcal per tablespoon by USDA).

• MCT OilPreliminary or mixed

  Pooled trials found a small extra weight loss (about 0.5 kg) when MCTs replaced other fats; bias was noted.

• Energy DrinksDocumented risk

  CDC links frequent sugar-sweetened drinks with weight gain; USDA lists about 111 kcal per can.

• Orange JuicePreliminary or mixed

  Cohort studies link each daily juice serving to a small weight or BMI gain, but adult randomized trials found no significant weight change.

• Apple JuicePreliminary or mixed

  Cohorts link each daily juice serving to a small BMI or weight gain; adult randomized trials found no clear weight change.

• Lemon Water & Infused WaterPreliminary or mixed

  No lemon water trial found; plain water before meals aided weight loss in one trial on a calorie-reduced diet.

• Black Ginger (Krachai Dum)Preliminary or mixed

  Two 12-week trials in overweight adults found small body-fat reductions; no long-term data.

• KombuPreliminary or mixed

  One 12-week trial of boiled kombu powder found lower body fat in men only. One trial is not enough.

• Bamboo CharcoalLab or animal research only

  Mice on a high-fat diet had less visceral fat with bamboo charcoal; no human weight trial was read.

• Proprietary BlendsDocumented risk

  FDA-warning data show hidden drug ingredients most often in products sold for weight loss, sexual enhancement or muscle building. This is a quality risk in that product type, not a benefit.

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