What is the most evidence-based, peer-reviewed natural supplement for weight loss?

From the Guidelines

There is no clear evidence that any natural weight loss supplement is effective for obesity management or weight loss, as stated in the most recent and highest quality study 1. Despite widespread marketing and exorbitant claims, several large systematic reviews show that most trials evaluating nutrition supplements for weight loss are of low quality and at high risk for bias, with high-quality published studies showing little or no weight loss benefits 1. Some key points to consider when evaluating weight loss supplements include:

• The lack of evidence supporting the effectiveness of nutrition supplements, such as herbs and botanicals, high-dose vitamins and minerals, amino acids, enzymes, antioxidants, etc. for obesity management or weight loss 1
• The importance of a comprehensive lifestyle intervention, including dietary changes, physical activity, and behavioral support, for achieving and maintaining weight loss 1
• The need for individualized approaches to weight loss, taking into account a person's preferences, health status, and other factors 1 It's essential to prioritize evidence-based recommendations and consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications. The most effective approach to weight loss is a comprehensive lifestyle intervention, including a calorie-restricted diet, regular physical activity, and behavioral support, as recommended by the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and the Obesity Society 1.

From the Research

Natural Weight Loss Supplements

There are no research papers that directly assist in answering the question about the most evidence-based peer-reviewed natural weight loss supplement. However, some studies suggest that certain dietary approaches and supplements may be beneficial for weight loss.

Dietary Approaches

• A study published in 2014 2 found that a comprehensive approach, including reduced dietary intake, regular physical activity, and behavioral strategies, is warranted and supported by research evidence for significant safe weight loss.
• A 2018 review 3 discussed various dietary plans, including low-fat diets, low-carbohydrate diets, high-protein diets, and Mediterranean diet, and emphasized the importance of setting realistic goals and pursuing a balanced dietary plan tailored to individual needs.

Supplements

• A 2007 case report 4 suggested that conjugated linoleic acid and green tea extract may have influenced weight loss in patients with social anxiety disorder treated with the atypical antipsychotic quetiapine.
• However, it is essential to note that this is a single case report and not a randomized controlled trial, and more research is needed to confirm these findings.

Physical Activity and Behavior Strategies

• Studies have consistently shown that physical activity 5, 2, 6 and behavior strategies, such as self-monitoring and cognitive behavior therapy 5, 2, are crucial components of successful weight loss interventions.