Do Herbs Help with Weight Loss?
No, herbs do not help with weight loss—there is no clear evidence that herbal supplements or botanical products are effective for obesity management or weight loss. 1
The Evidence Against Herbal Weight Loss Products
Multiple high-quality guidelines from the American Diabetes Association explicitly state that despite widespread marketing claims, herbal supplements lack efficacy for weight loss:
Several large systematic reviews demonstrate that most trials evaluating nutrition supplements (including herbs and botanicals) for weight loss are of low quality and at high risk for bias. 1
High-quality published studies consistently show little or no weight loss benefits from herbal products. 1, 2
Even when individual herbs have been studied in randomized controlled trials, the results are disappointing. A 2020 meta-analysis of 54 randomized controlled trials found that as single agents, only Phaseolus vulgaris (white kidney bean) resulted in statistically significant weight loss compared to placebo, but this was not clinically significant (less than 2.5 kg). 3
No effect was demonstrated for commonly marketed herbs like Camellia sinensis (green tea) or Garcinia cambogia. 3
Safety Concerns
Beyond lack of efficacy, herbal weight loss products carry real risks:
The FDA banned ephedra-containing products due to serious adverse cardiovascular effects, despite some evidence of modest weight loss. 1
Serious illness and even death have occasionally resulted from the use of herbal weight loss preparations, including documented cases of hepatotoxicity. 4
Regulation of these products is much less rigorous than for prescription medications. 4
What Actually Works for Weight Loss
Instead of wasting money on ineffective herbs, focus on evidence-based approaches:
Behavioral Interventions
Structured programs with at least 16 sessions in the first 6 months, focusing on dietary changes, physical activity, and behavioral modifications, produce 5-10% weight loss. 1
These programs should include reduced calorie intake (500-750 kcal/day deficit), regular physical activity (200-300 min/week), and ongoing support. 1
FDA-Approved Pharmacotherapy
For patients with BMI ≥30 kg/m² or ≥27 kg/m² with comorbidities, obesity pharmacotherapy should be considered alongside lifestyle changes. 1
The preferred pharmacotherapy should be a GLP-1 receptor agonist or dual GIP/GLP-1 receptor agonist with greater weight loss efficacy (specifically semaglutide or tirzepatide), given their added cardiometabolic benefits. 1, 2
Other effective medications include SGLT2 inhibitors, metformin, and orlistat (FDA-approved for weight loss when used with a reduced-calorie, low-fat diet). 1, 5
Nutritional Approaches
Reduced caloric intake with portion control, elimination of ultra-processed foods and sugar-sweetened beverages, and increased fruit and vegetable intake are effective strategies. 1
Meal replacements (high-protein shakes or bars to replace 1-2 meals daily) improve weight loss compared with diet alone (mean difference of 1.44 kg). 1
Important Caveats
The only exception to avoiding supplements is when there is documented deficiency: Vitamin/mineral supplementation (iron, vitamin B12, vitamin D) may be indicated in cases of documented deficiency, but not for weight loss purposes. 1, 2 Protein supplements may serve as adjuncts to medically supervised weight loss regimens, but not as primary weight loss agents. 1, 2
Do not be misled by marketing claims. Despite Americans spending $30 billion per year on weight loss aids, the vast majority of herbal and dietary supplements lack adequate scientific evidence for efficacy and safety. 6