Weight loss is a massive industry that generates billions of dollars in revenue across the country every year. Countless Americans are on a weight loss journey at any given time, and the search for easy weight-loss solutions is always ongoing. While medications like Wegovy and Ozempic (semaglutide) are available, some people prefer to use over-the-counter solutions to supplement these prescriptions.

Over-the-counter weight-loss supplements like the ones discussed here are often found in pill, powder, or liquid form. They may work in a variety of ways, from reducing hunger and fatigue to aiding in burning fat. They could be made up of herbs, minerals, vitamins, caffeine, and other plant derivatives.

The science behind natural supplements for weight loss is still being investigated, but a few have been demonstrated to be more efficable than others in preliminary findings. It’s important to note, however, that supplements should be taken in addition to other weight loss solutions like a healthy diet, stress management, and exercise. They are not likely to be effective on their own. Additionally, many of these products are not approved by the Food and Drug Administration (FDA) for weight loss, so ensure that you’re buying from reputable brands and sources.

To help you on your journey, we’ve compiled a list of a few of the top over-the-counter supplements you can try to reach your goals. Before starting any of these, discuss them with your physician to ensure they won’t negatively interact with any other part of your current health plan.

Orlistat (Alli)

Orlistat, also known as Alli, is the only over-the-counter drug approved by the FDA for weight loss. While this is technically a medication, not a supplement, it is available without a prescription and more accessible than some other options. It’s about half as strong as prescription orlistat, known as Xenical, and comes in capsule form. It can help patients lose up to 5% of their body fat in the first 12 weeks.

Orlistat works by preventing the body from taking in some of the fat from foods you eat, and unlike many other supplements, it has been proven to have some efficacy when combined with a healthy diet and exercise routine. However, it’s important to note that orlistat can cause changes in bowel movements and digestion.

B Vitamins

Most people could benefit from taking vitamins like B12 or B3, but they are even more important when building a healthy weight-loss plan. Some research suggests that they can aid in healthy weight loss by helping the body break down carbs to better convert them into energy, which is needed for consistent exercise and motivation.

Low levels of vitamin B12 can lead to fatigue, which may increase your risk of obesity. This is often particularly relevant for vegetarians and vegans, many of whom need to supplement with B12 on a daily basis.

Take caution before starting these, though, as they may cause insulin issues in certain individuals. Don’t overdo it, and be sure to consult with your doctor before starting a vitamin B regimen.

Magnesium

Magnesium has been associated with several benefits for weight loss. It can help regulate cortisol, improve sleep, lower inflammation, aid in insulin production, and boost metabolism overall. These factors combined result in a significant gain in your weight-loss routine.

One of the most helpful ways magnesium improves weight loss is by improving your metabolism, which allows your body to burn more calories and fat. Keeping your blood sugar levels regulated also helps fat accumulation dissipate more quickly, and cortisol regulation results in lowered stress, a common source of weight gain.

Several types of magnesium are available, but the most effective form for weight loss is magnesium citrate. While slightly more expensive than some other types, your body will absorb it better, and it comes with additional benefits like constipation relief.

Green Tea Extract

Green tea is highly popular, both for its taste in teas and for its numerous health benefits. It’s a good source of antioxidants, can lower your risk of cancer, and helps your brain, liver, heart, and skin function.

It’s also rich in caffeine and catechins, which aid in weight loss by regulating hormones to help your body with digestion and calorie burning. Some studies have demonstrated that green tea results in some people burning an extra 100 or more calories a day, although results in clinical trials have been somewhat mixed.

Green tea extract is generally considered a healthy supplement, but it should be used with care. Taking large amounts of it can lead to side effects like nausea or liver damage, and people sensitive to caffeine may have a difficult time with this particular supplement. Additionally, it’s best avoided if you have a history of cardiovascular issues.

Fiber

Fiber is so well-associated with health benefits that some people even follow high-fiber diets. In simple terms, fiber is carbohydrates that your body cannot absorb or digest. There are two types of fiber: soluble and insoluble. Soluble fiber is typically used for weight loss.

Soluble fiber has many benefits, some of which can aid in weight loss. Fiber boosts your gut by feeding healthy bacteria, which helps with weight management by increasing energy and assisting with blood sugar levels. Some research has also shown that fiber can help reduce appetite, in turn lowering food intake and helping with calorie deficits needed for weight loss.

If you’d like to add fiber to your daily routine without supplements, you can try high-fiber foods like beans and legumes, flaxseeds, oats, asparagus, and Brussels sprouts. Start slowly and work your way up to higher fiber counts to allow your body some time to adjust.