Condition

Overweight

Being overweight means carrying more body fat than is ideal for your height, which raises the risk of type 2 diabetes and heart disease. The evidence is strongest for fiber and protein, which are thought to help people feel fuller, and in one small trial body fat went down with a probiotic. Still, that probiotic finding rests on one 12-week study of 92 people, so the evidence there is limited.

Sources: PMID 38674828

Supplements studied: 43
Graded outcomes: 43
Trials: 84
People studied: 94,012

Evidence by supplement

Strong
Moderate
Limited
Very limited

43 supplements

Resveratrol

Resveratrol: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose Small Improvement	Improves (the measure goes down)	Small effect	7 studies	329 people
Studies that measured blood glucose Effect of resveratrol on glucose control and insulin sensitivity: a meta-analysis of 11 randomized controlled trials.Am J Clin Nutr · PMID 24695890 Resveratrol supplementation and type 2 diabetes: a systematic review and meta-analysisCrit Rev Food Sci Nutr · PMID 33480264 Influence of Age and Dose on the Effect of Resveratrol for Glycemic Control in Type 2 Diabetes Mellitus: Systematic Review and Meta-Analysis.Molecules · PMID 36014469 and 4 more on the Resveratrol page
	Weight	Improves (the measure goes down)		3 studies	1,265 people
Studies that measured weight Resveratrol supplementation significantly influences obesity measures: a systematic review and dose-response meta-analysis of randomized controlled trials.Obes Rev · PMID 30515938 Efficacy of Resveratrol Supplementation on Glucose and Lipid Metabolism: A Meta-Analysis and Systematic ReviewFront Physiol · PMID 35431994 A Systematic Review and Meta-Analysis of Randomized Controlled Trials on the Impact of Resveratrol Supplementation on Anthropometric Indices in Patients With Type 2 Diabetes.Phytother Res · PMID 40842160
	Vascular Function	Improves (the measure goes up)		2 studies	1,034 people
Studies that measured vascular function Resveratrol supplementation efficiently improves endothelial health: A systematic review and meta-analysis of randomized controlled trials.Phytother Res · PMID 35833325 The Effects of Resveratrol Supplementation on Endothelial Function and Blood Pressures Among Patients with Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.High Blood Press Cardiovasc Prev · PMID 31264084
	Body Fat	Improves (the measure goes down)			516 people
	Body Mass Index (BMI)	Improves (the measure goes down)			1,418 people
	HbA1c	Improves (the measure goes down)			271 people
	Insulin	Changes; see studies			172 people
	Insulin Resistance	Improves (the measure goes down)			191 people
	Intercellular Adhesion Molecule 1	Changes; see studies			1,034 people
	Plasminogen Inhibitor-1	Improves (the measure goes up)			1,034 people
	Waist circumference	Improves (the measure goes down)			753 people

Inulin

Inulin: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	C-Reactive Protein (CRP) Small Decrease	Improves (the measure goes down)	Small effect	1 study	211 people
Studies that measured c-reactive protein (crp) Prebiotics may reduce serum concentrations of C-reactive protein and ghrelin in overweight and obese adults: a systematic review and meta-analysisNutr Rev · PMID 31504857
	Ghrelin	Improves (the measure goes up)			109 people

Resistant Starch

Blood glucose: improves
HbA1c: improves
Insulin: changes; see studies

Resistant Starch: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose Small Improvement	Improves (the measure goes down)	Small effect	1 study	503 people
Studies that measured blood glucose Effects of resistant starch on glycaemic control: a systematic review and meta-analysis.Br J Nutr · PMID 32959735
	HbA1c	Improves (the measure goes down)			503 people
	Insulin	Changes; see studies			503 people
	Insulin Resistance	Improves (the measure goes down)			503 people

Alpha-Linolenic Acid (ALA)

Blood Pressure
Triglycerides: changes; see studies
TNF-Alpha: changes; see studies

Alpha-Linolenic Acid (ALA): outcomes studied for Overweight
Grade	Outcome	Effect	Studies	People
	Blood Pressure Mixed effect on blood pressure			689 people
	Triglycerides	Changes; see studies	3 studies	505 people
Studies that measured triglycerides Omega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev · PMID 32114706 Effects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr · PMID 32643951 Metabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndromeMetabolism · PMID 21640360
	TNF-Alpha	Changes; see studies	2 studies	357 people
Studies that measured tnf-alpha Effect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials.Eur J Nutr · PMID 28275869 Effect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Adv Nutr · PMID 37778442
	C-Reactive Protein (CRP)	Changes; see studies		241 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)		503 people
	Interleukin 6	Changes; see studies		303 people
	Low-density lipoprotein (LDL)	Changes; see studies		503 people
	Total cholesterol	Changes; see studies		544 people

Astaxanthin

Anti-Oxidant Enzyme Profile: improves
Oxidative Stress Biomarkers: changes; see studies
Total cholesterol: changes; see studies

Astaxanthin: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Anti-Oxidant Enzyme Profile Moderate Increase	Improves (the measure goes up)	Moderate effect		50 people
	Oxidative Stress Biomarkers	Changes; see studies		3 studies	50 people
Studies that measured oxidative stress biomarkers Erythrocytes carotenoids after astaxanthin supplementation in middle-aged and senior Japanese subjectsJ Oleo Sci · PMID 21937848 Markers of Hypoxia and Oxidative Stress in Aging Volunteers Ingesting Lycosomal Formulation of Dark Chocolate Containing AstaxanthinJ Nutr Health Aging · PMID 30379308 Effects of astaxanthin on oxidative stress in overweight and obese adultsPhytother Res · PMID 21480416
	Total cholesterol	Changes; see studies		2 studies	27 people
Studies that measured total cholesterol Astaxanthin improves glucose metabolism and reduces blood pressure in patients with type 2 diabetes mellitusAsia Pac J Clin Nutr · PMID 29384321 Positive effects of astaxanthin on lipid profiles and oxidative stress in overweight subjectsPlant Foods Hum Nutr · PMID 21964877
	Triglycerides	Changes; see studies		2 studies	27 people
Studies that measured triglycerides Antioxidant Lipid Supplement on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis.Nutrients · PMID 39064656 Assessing the Effects of Moderate to High Dosage of Astaxanthin Supplementation on Lipid Profile Parameters-A Systematic Review and Meta-Analysis of Randomized Controlled Studies.Pharmaceuticals · PMID 40872489
	High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	27 people
Studies that measured high-density lipoprotein (hdl) A blinded placebo-controlled randomized trial on the use of astaxanthin as an adjunct to splinting in the treatment of carpal tunnel syndromeHand · PMID 23449748
	Weight	Changes; see studies		1 study	27 people
	Apolipoprotein A	Improves (the measure goes up)			27 people
	Apolipoprotein B	Changes; see studies			27 people
	Low-density lipoprotein (LDL)	Changes; see studies			27 people

Beta-Alanine

Beta-cell function: worsens
Blood glucose: changes; see studies
HbA1c: changes; see studies

Beta-Alanine: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Beta-cell function Small Decrease	Worsens (the measure goes down)	Small effect		82 people
	Blood glucose	Changes; see studies		1 study	172 people
Studies that measured blood glucose Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysisAdv Nutr · PMID 34333586
	HbA1c	Changes; see studies			134 people
	Insulin	Changes; see studies			82 people
	Insulin Resistance	Changes; see studies			82 people

Magnesium

Blood glucose: improves
Blood Pressure: improves
Serum Magnesium: improves

Magnesium: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose Small Improvement	Improves (the measure goes down)	Small effect	17 studies	155 people
Studies that measured blood glucose Efficacy of Magnesium Supplementation on Glycemic Control in Type 2 Diabetes Patients: A Meta-analysis.J ASEAN Fed Endocr Soc · PMID 33442083 Oral magnesium supplementation in insulin-requiring Type 2 diabetic patientsDiabet Med · PMID 9632126 The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trialJ Hum Hypertens · PMID 19020533 and 14 more on the Magnesium page
	Blood Pressure	Improves (the measure goes down)		10 studies	155 people
Studies that measured blood pressure Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Hypertension · PMID 41000008 Effect on blood pressure of potassium, calcium, and magnesium in women with low habitual intakeHypertension · PMID 9449404 Effects of Magnesium Citrate, Magnesium Oxide, and Magnesium Sulfate Supplementation on Arterial Stiffness: A Randomized, Double-Blind, Placebo-Controlled Intervention TrialJ Am Heart Assoc · PMID 35253448 and 7 more on the Magnesium page
	Serum Magnesium	Improves (the measure goes up)		6 studies	155 people
Studies that measured serum magnesium Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial.Diabetes Metab · PMID 15223977 Short-Term Magnesium Therapy Alleviates Moderate Stress in Patients with Fibromyalgia: A Randomized Double-Blind Clinical Trial.Nutrients · PMID 35631229 The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trialJ Res Med Sci · PMID 23853635 and 3 more on the Magnesium page
	Cortisol	Improves (the measure goes down)		2 studies	51 people
Studies that measured cortisol Adrenocorticotropic hormone and cortisol levels in athletes and sedentary subjects at rest and exhaustion: effects of magnesium supplementationBiol Trace Elem Res · PMID 17999037 Long-term magnesium supplementation improves glucocorticoid metabolism: A post-hoc analysis of an intervention trial.Clin Endocrinol · PMID 33030273
	Triglycerides	Improves (the measure goes down)		2 studies	155 people
Studies that measured triglycerides The effect of magnesium supplementation on serum concentration of lipid profile: an updated systematic review and dose-response meta-analysis on randomized controlled trials.Nutr J · PMID 39905454 Effects of magnesium on postprandial serum lipid responses in healthy human subjectsBr J Nutr · PMID 19941679
	Glycemic Control	Improves (the measure goes up)			155 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			155 people
	Insulin	Changes; see studies			155 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			155 people
	Total cholesterol	Improves (the measure goes down)			155 people
	Weight	Improves (the measure goes down)			155 people

Inositol

Glycemic Control: improves
Insulin: changes; see studies
PCOS Symptoms: improves

Inositol: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Glycemic Control Small Improvement	Improves (the measure goes up)	Small effect	4 studies	20 people
Studies that measured glycemic control Metabolic and hormonal effects of myo-inositol in women with polycystic ovary syndrome: a double-blind trialEur Rev Med Pharmacol Sci · PMID 19499845 Myo-inositol administration positively affects hyperinsulinemia and hormonal parameters in overweight patients with polycystic ovary syndromeGynecol Endocrinol · PMID 18335328 Inositol Nutritional Supplementation for the Prevention of Gestational Diabetes Mellitus: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients · PMID 35889788 and 1 more on the Inositol page
	Insulin	Changes; see studies		1 study	20 people
Studies that measured insulin Pharmacological and Non-Pharmacological Interventions for Polycystic Ovary Syndrome (PCOS) in Indian Women: A Systematic Review and Meta-Analysis.Pharmaceuticals · PMID 40430499
	PCOS Symptoms	Improves (the measure goes down)			20 people

Panax Ginseng (Korean Ginseng)

Blood glucose: improves
Glycemic Control: improves

Panax Ginseng (Korean Ginseng): outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose Small Improvement	Improves (the measure goes down)	Small effect	3 studies	15 people
Studies that measured blood glucose Korean red ginseng (Panax ginseng C.A. Meyer) root fractions: differential effects on postprandial glycemia in healthy individualsJ Ethnopharmacol · PMID 21619921 Effect of Korean red ginseng on arterial stiffness in subjects with hypertensionJ Altern Complement Med · PMID 21235416 Effects of acute supplementation of Panax ginseng on endurance running in a hot & humid environmentIndian J Med Res · PMID 21321426
	Glycemic Control	Improves (the measure goes up)		1 study	15 people
Studies that measured glycemic control Ginseng and ginsenoside Re do not improve β-cell function or insulin sensitivity in overweight and obese subjects with impaired glucose tolerance or diabetesDiabetes Care · PMID 21411505

Coenzyme Q10

Anti-Oxidant Enzyme Profile: improves
Oxidative Stress Biomarkers: improves
Interleukin 6: improves

Coenzyme Q10: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Anti-Oxidant Enzyme Profile Small Increase	Improves (the measure goes up)	Small effect	2 studies	60 people
Studies that measured anti-oxidant enzyme profile Effect of Coenzyme Q10 supplementation on antioxidant enzymes activity and oxidative stress of seminal plasma: a double-blind randomised clinical trialAndrologia · PMID 23289958 Coenzyme Q10 supplementation reduces oxidative stress and increase antioxidant enzyme activity in patients with coronary artery diseaseNutrition · PMID 21996047
	Oxidative Stress Biomarkers	Improves (the measure goes down)		9 studies	60 people
Studies that measured oxidative stress biomarkers Oxidative stress correlates with headache symptoms in fibromyalgia: coenzyme Q₁₀ effect on clinical improvementPLoS One · PMID 22532869 Coenzyme Q10 supplementation alleviates pain in pregabalin-treated fibromyalgia patients via reducing brain activity and mitochondrial dysfunctionFree Radic Res · PMID 31387429 Reversal of mitochondrial dysfunction by coenzyme Q10 supplement improves endothelial function in patients with ischaemic left ventricular systolic dysfunction: a randomized controlled trialAtherosclerosis · PMID 21388622 and 6 more on the Coenzyme Q10 page
	Interleukin 6	Improves (the measure goes down)		2 studies	60 people
Studies that measured interleukin 6 Oral coenzyme Q10 supplementation in patients with migraine: Effects on clinical features and inflammatory markersNutr Neurosci · PMID 29298622 The effects of coenzyme Q10 supplementation on cardiometabolic markers in overweight type 2 diabetic patients with stable myocardial infarction: A randomized, double-blind, placebo-controlled trialARYA Atheroscler · PMID 28149310
	Endogenous Advanced Glycation End Products	Improves (the measure goes up)			60 people
	Lipoprotein(a)	Improves (the measure goes up)			60 people

Probiotics

Body Fat: improves
Total cholesterol: improves
Weight: improves

Probiotics: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Body Fat Small Decrease	Improves (the measure goes down)	Small effect	1 study	92 people
Studies that measured body fat A 12-Week, Single-Centre, Randomised, Double-Blind, Placebo-Controlled, Parallel-Design Clinical Trial for the Evaluation of the Efficacy and Safety of Lactiplantibacillus plantarum SKO-001 in Reducing Body Fat.Nutrients · PMID 38674828
	Total cholesterol	Improves (the measure goes down)		1 study	92 people
Studies that measured total cholesterol The effect of probiotic consumption on lipid profile, glycemic index, inflammatory markers, and liver function in NAFLD patients: A systematic review and meta-analysis of randomized controlled trials.J Diabetes Complications · PMID 38968867
	Weight	Improves (the measure goes down)		1 study	422 people
Studies that measured weight Effects of oral supplementation of probiotics on body weight and visceral fat in obese patients: a meta-analysis and systematic review.Sci Rep · PMID 39984625
	Body Mass Index (BMI)	Improves (the measure goes down)			244 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			92 people
	Hip Circumference	Improves (the measure goes down)			92 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			412 people
	Muscle Mass	Improves (the measure goes up)			92 people
	Visceral Fat	Improves (the measure goes down)			231 people
	Waist circumference	Improves (the measure goes down)			297 people
	Waist-Hip Ratio	Improves (the measure goes up)			92 people

Spirulina

Arterial Stiffness: improves
Low-density lipoprotein (LDL): improves
Total cholesterol: improves

Spirulina: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People
	Arterial Stiffness Small Improvement	Improves (the measure goes down)	Small effect	1 study	40 people
Studies that measured arterial stiffness Effects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, placebo-controlled, randomized trialEur Rev Med Pharmacol Sci · PMID 26813468
	Low-density lipoprotein (LDL)	Improves (the measure goes down)		5 studies	98 people
Studies that measured low-density lipoprotein (ldl) Effects of spirulina and wakame consumption on intestinal cholesterol absorption and serum lipid concentrations in non-hypercholesterolemic adult men and womenEur J Nutr · 2020 · PMID 31388739 The influence of obesity on the effects of spirulina supplementation in the human metabolic response of Korean elderlyNutr Res Pract · PMID 27478549 Hepatoprotective effects of Spirulina maxima in patients with non-alcoholic fatty liver disease: a case seriesJ Med Case Rep · PMID 20370930 and 2 more on the Spirulina page
	Total cholesterol	Improves (the measure goes down)		5 studies	98 people
Studies that measured total cholesterol The effects of spirulina on glycemic control and serum lipoproteins in patients with metabolic syndrome and related disorders: A systematic review and meta-analysis of randomized controlled trialsPhytother Res · PMID 31359513 Hypolipidemic Effect of Arthrospira ( Spirulina) maxima Supplementation and a Systematic Physical Exercise Program in Overweight and Obese Men: A Double-Blind, Randomized, and Crossover Controlled TrialMar Drugs · PMID 31067674 The effects of Spirulina Platensis on anthropometric indices, appetite, lipid profile and serum vascular endothelial growth factor (VEGF) in obese individuals: a randomized double blinded placebo controlled trialBMC Complement Altern Med · PMID 28431534 and 2 more on the Spirulina page
	Blood Pressure	Improves (the measure goes down)		3 studies	40 people
Studies that measured blood pressure Effects of dietary Spirulina on vascular reactivityJ Med Food · PMID 19298191 Spirulina maxima Decreases Endothelial Damage and Oxidative Stress Indicators in Patients with Systemic Arterial Hypertension: Results from Exploratory Controlled Clinical TrialMar Drugs · PMID 30544795 Antihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of Mexican population: a preliminary reportLipids Health Dis · PMID 18039384
	Body Fat	Improves (the measure goes down)		2 studies	109 people
Studies that measured body fat Effects of Spirulina supplementation on obesity: A systematic review and meta-analysis of randomized clinical trials.Complement Ther Med · PMID 31780031 Effect of Arthrospira (Spirulina) maxima Supplementation and a Systematic Physical Exercise Program on the Body Composition and Cardiorespiratory Fitness of Overweight or Obese Subjects: A Double-Blind, Randomized, and Crossover Controlled TrialMar Drugs · PMID 30275428
	Total Antioxidant Capacity (TAC)	Improves (the measure goes up)		2 studies	78 people
	Oxidative Stress Biomarkers	Improves (the measure goes down)		1 study	78 people
	Triglycerides	Improves (the measure goes down)		1 study	98 people
	Weight	Improves (the measure goes down)		1 study	60 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			78 people
	Nesfatin-1	Improves (the measure goes up)			20 people
	Omentin-1	Improves (the measure goes up)			20 people
	Waist-Hip Ratio	Improves (the measure goes up)			52 people

Krill Oil

2-Arachidonoylglycerol Acid: improves
Blood glucose: improves
Insulin: changes; see studies

Krill Oil: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
2-Arachidonoylglycerol Acid Small Decrease	Improves (the measure goes down)	Small effect	1 study	63 people
Blood glucose	Improves (the measure goes down)			63 people
Insulin	Changes; see studies			63 people
Weight	Improves (the measure goes down)			63 people

Cocoa Extract

Arterial Stiffness: improves
High-density lipoprotein (HDL): improves
Blood Pressure: improves

Cocoa Extract: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Arterial Stiffness Small Improvement	Improves (the measure goes down)	Small effect	1 study	30 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		13 studies	79 people
Blood Pressure	Improves (the measure goes down)		10 studies	109 people
Blood glucose	Improves (the measure goes down)		5 studies	70 people
Triglycerides	Improves (the measure goes down)		3 studies	149 people
Blood Flow	Improves (the measure goes up)		2 studies	149 people
Fat Oxidation	Improves (the measure goes up)		1 study	49 people
Cell Adhesion Factors	Improves (the measure goes down)			70 people
Glycemic Control	Improves (the measure goes up)			79 people
Heart Rate	Improves (the measure goes down)			49 people
Insulin	Changes; see studies			100 people
Interleukin 1-beta	Improves (the measure goes down)			70 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			79 people
Total cholesterol	Improves (the measure goes down)			79 people
Weight	Improves (the measure goes down)			49 people

Caralluma Fimbriata

Appetite: improves
Weight

Caralluma Fimbriata: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Appetite Small Decrease	Improves (the measure goes down)	Small effect	1 study	50 people
	Weight No effect		NoneNo effect		50 people

Black Barberry Extract

Body Weight: improves

Black Barberry Extract: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Body Weight Meta-analysis: weight reduction of -1.48kg with barberry supplementation	Improves (the measure goes down)	Small effect		718 people

Ecklonia Cava

Blood glucose: improves
Blood Pressure: improves
Low-density lipoprotein (LDL): improves

Ecklonia Cava: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Blood glucose Small Improvement	Improves (the measure goes down)	Small effect		97 people
Blood Pressure Small Improvement	Improves (the measure goes down)	Small effect		97 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		1 study	97 people
Total cholesterol	Improves (the measure goes down)			97 people
Triglycerides	Improves (the measure goes down)			97 people

Whey Protein

Anti-Oxidant Enzyme Profile: improves
Insulin: changes; see studies
Weight: improves

Whey Protein: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Anti-Oxidant Enzyme Profile Small Increase	Improves (the measure goes up)	Small effect		30 people
Insulin	Changes; see studies		7 studies	70 people
Weight	Improves (the measure goes down)		4 studies	2,002 people
Body Fat	Improves (the measure goes down)		2 studies	1,972 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		2 studies	20 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		2 studies	2,344 people
Blood glucose	Improves (the measure goes down)		1 study	2,344 people
Blood Pressure	Improves (the measure goes down)		1 study	2,344 people
Glycemic Control	Improves (the measure goes up)		1 study	70 people
Inflammation	Improves (the measure goes down)		1 study	20 people
Blood Flow	Improves (the measure goes up)			20 people
Body Mass Index (BMI)	Improves (the measure goes down)			1,902 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			70 people
Total cholesterol	Improves (the measure goes down)			70 people
Triglycerides	Improves (the measure goes down)			2,344 people
Waist circumference	Improves (the measure goes down)			2,344 people

African Mango

Adiponectin: improves
Total cholesterol: changes; see studies
Body Fat: changes; see studies

African Mango: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Adiponectin Small increase in adiponectin	Improves (the measure goes up)	Small effect		102 people
Total cholesterol	Changes; see studies		2 studies	102 people
Body Fat	Changes; see studies			102 people
C-Reactive Protein (CRP)	Changes; see studies			102 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			102 people
Leptin	Improves (the measure goes up)			102 people
Low-density lipoprotein (LDL)	Changes; see studies			102 people
Weight	Changes; see studies			102 people

Bushman's Hat

Bilirubin: worsens
Appetite
Liver Enzymes: changes; see studies

Bushman's Hat: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Bilirubin Small Increase (potential liver harm)	Worsens (the measure goes up)	Small effect		49 people
Appetite No effect		NoneNo effect		49 people
Liver Enzymes	Changes; see studies		1 study	49 people
Weight No significant effect				49 people
Body Fat No significant effect				49 people
Blood Pressure	Changes; see studies			49 people
Heart Rate	Changes; see studies			49 people
Muscle Mass	Improves (the measure goes up)			49 people

Ginger (Zingiber officinale)

Appetite: improves
Blood glucose: changes; see studies
Inflammation: changes; see studies

Ginger (Zingiber officinale): outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Appetite Small Decrease	Improves (the measure goes down)	Small effect		10 people
Blood glucose	Changes; see studies		1 study	10 people
Inflammation	Changes; see studies		1 study	10 people
Metabolic Rate	Improves (the measure goes up)		1 study	10 people
Insulin	Changes; see studies			10 people
Thermic effect of food (TEF)	Improves (the measure goes up)			10 people

Green Tea Extract

Body Fat
Fat Oxidation: improves
Low-density lipoprotein (LDL): improves

Green Tea Extract: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect	2 studies	148 people
Fat Oxidation	Improves (the measure goes up)		5 studies	10 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		1 study	41 people
Metabolic Rate	Improves (the measure goes up)		1 study	10 people
Thermic effect of food (TEF)	Improves (the measure goes up)			10 people

Vanadium

Glycemic Control
High-density lipoprotein (HDL): improves
Low-density lipoprotein (LDL): improves

Vanadium: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Glycemic Control No effect		NoneNo effect	2 studies	14 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			14 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			14 people
Total cholesterol	Improves (the measure goes down)			14 people
Triglycerides	Improves (the measure goes down)			14 people

Ashwagandha

Condition-Related Fatigue
Testosterone: improves
Cortisol: improves

Ashwagandha: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Condition-Related Fatigue No effect		NoneNo effect	1 study	57 people
Testosterone	Improves (the measure goes up)		5 studies	57 people
Cortisol	Improves (the measure goes down)		1 study	57 people
Estrogen	Changes; see studies			57 people
Serum DHEA	Improves (the measure goes up)			57 people
Fatigue Symptoms	Changes; see studies			57 people

Taurine

Body Mass Index (BMI)
HbA1c: improves
Insulin Resistance: improves

Taurine: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Body Mass Index (BMI) No effect		NoneNo effect	1 study	349 people
HbA1c	Improves (the measure goes down)			330 people
Insulin Resistance	Improves (the measure goes down)			285 people
Total cholesterol	Improves (the measure goes down)			318 people
Triglycerides	Improves (the measure goes down)			318 people

Chia seeds

Blood glucose
Blood Pressure: improves
C-Reactive Protein (CRP): improves

Chia seeds: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect	1 study	308 people
Blood Pressure	Improves (the measure goes down)		1 study	308 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	286 people
Total cholesterol	Improves (the measure goes down)		1 study	76 people
Triglycerides	Improves (the measure goes down)		1 study	76 people
Body Fat	Improves (the measure goes down)			308 people
Body Mass Index (BMI)	Improves (the measure goes down)			308 people
HbA1c	Improves (the measure goes down)			308 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			76 people
Inflammation	Improves (the measure goes down)			76 people
Interleukin 6	Improves (the measure goes down)			210 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			76 people
TNF-Alpha	Improves (the measure goes down)			210 people
Waist circumference	Improves (the measure goes down)			308 people
Weight	Improves (the measure goes down)			308 people

Curcumin

Arterial Stiffness
Blood glucose: improves
Triglycerides: improves

Curcumin: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Arterial Stiffness No effect		NoneNo effect	1 study	64 people
Blood glucose	Improves (the measure goes down)		18 studies	144 people
Triglycerides	Improves (the measure goes down)		9 studies	80 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		6 studies	64 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		5 studies	80 people
Weight	Improves (the measure goes down)		5 studies	144 people
Total cholesterol	Improves (the measure goes down)		4 studies	80 people
Blood Pressure	Improves (the measure goes down)		2 studies	144 people
Insulin	Changes; see studies		2 studies	80 people
Interleukin 6	Improves (the measure goes down)		1 study	64 people
Liver Fat	Improves (the measure goes down)		1 study	80 people
Body Fat	Improves (the measure goes down)			64 people
C-Reactive Protein (CRP)	Improves (the measure goes down)			64 people
Cortisol	Improves (the measure goes down)			80 people
Glycemic Control	Improves (the measure goes up)			80 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			80 people
Interleukin 10	Improves (the measure goes up)			64 people
Interleukin 8	Changes; see studies			64 people
LDL Oxidation	Improves (the measure goes down)			64 people
TNF-Alpha	Improves (the measure goes down)			64 people

Pyruvate

Body Fat
Weight: improves
Fatigue Symptoms: improves

Pyruvate: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect	1 study	26 people
Weight	Improves (the measure goes down)		5 studies	26 people
Fatigue Symptoms	Improves (the measure goes down)			26 people

Psyllium

Blood Pressure
Low-density lipoprotein (LDL): improves
Weight: improves

Psyllium: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Blood Pressure No effect		NoneNo effect	1 study	47 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		5 studies	47 people
Weight	Improves (the measure goes down)		3 studies	158 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	47 people
Thermic effect of food (TEF)	Improves (the measure goes up)		1 study	10 people
Glycemic Control	Improves (the measure goes up)			47 people
Insulin	Changes; see studies			47 people
Triglycerides	Improves (the measure goes down)			47 people

Saffron

Appetite
Depression Symptoms: improves
Blood glucose: improves

Saffron: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Appetite No effect		NoneNo effect		74 people
Depression Symptoms	Improves (the measure goes down)		18 studies	74 people
Blood glucose	Improves (the measure goes down)		6 studies	624 people
Weight	Improves (the measure goes down)		3 studies	590 people
Creatinine	Improves (the measure goes up)		2 studies	75 people
Triglycerides	Improves (the measure goes down)		2 studies	75 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	75 people
Hip Circumference	Improves (the measure goes down)		1 study	172 people
Sperm Count	Improves (the measure goes up)		1 study	60 people
Body Mass Index (BMI)	Improves (the measure goes down)			422 people
HbA1c	Improves (the measure goes down)			300 people
Insulin Resistance	Improves (the measure goes down)			184 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			637 people
Sperm Quality	Improves (the measure goes up)			60 people
Total cholesterol	Improves (the measure goes down)			701 people
Urea	Improves (the measure goes up)			75 people
Waist circumference	Improves (the measure goes down)			547 people
Waist-Hip Ratio	Improves (the measure goes up)			156 people

Fish Oil

Adiponectin
Triglycerides: improves
High-density lipoprotein (HDL): improves

Fish Oil: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Adiponectin No effect		NoneNo effect		93 people
Triglycerides	Improves (the measure goes down)		24 studies	93 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		7 studies	158 people
Weight	Improves (the measure goes down)		7 studies	482 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		4 studies	93 people
Insulin	Changes; see studies		4 studies	93 people
Blood Pressure	Improves (the measure goes down)		2 studies	417 people
TNF-Alpha	Improves (the measure goes down)		2 studies	93 people
Blood Flow	Improves (the measure goes up)		1 study	65 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		1 study	65 people
Muscle Mass	Improves (the measure goes up)		1 study	158 people
Blood glucose	Improves (the measure goes down)			93 people
Body Fat	Improves (the measure goes down)			65 people
Food Intake	Changes; see studies			65 people
Glycemic Control	Improves (the measure goes up)			93 people
Leptin	Improves (the measure goes up)			93 people

Flaxseed

Adiponectin
C-Reactive Protein (CRP): improves
Blood glucose: improves

Flaxseed: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Adiponectin No effect		NoneNo effect		460 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		4 studies	309 people
Blood glucose	Improves (the measure goes down)		3 studies	309 people
Triglycerides	Improves (the measure goes down)		3 studies	309 people
Leptin	Improves (the measure goes up)		2 studies	460 people
Weight	Improves (the measure goes down)		2 studies	2,867 people
Body Mass Index (BMI)	Improves (the measure goes down)			2,867 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			309 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			309 people
Total cholesterol	Improves (the measure goes down)			309 people
Waist circumference	Improves (the measure goes down)			2,867 people

Rose Hip

Blood glucose
Body Fat: improves
Blood Pressure: improves

Rose Hip: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		32 people
Body Fat	Improves (the measure goes down)		1 study	32 people
Blood Pressure	Improves (the measure goes down)			32 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			32 people
Liver Enzymes	Changes; see studies			32 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			32 people
Total cholesterol	Improves (the measure goes down)			32 people
Triglycerides	Improves (the measure goes down)			32 people
Weight	Improves (the measure goes down)			32 people

Coleus forskohlii

Appetite
Weight: improves
Blood glucose: improves

Coleus forskohlii: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Appetite No effect		NoneNo effect		30 people
Weight	Improves (the measure goes down)		3 studies	30 people
Blood glucose	Improves (the measure goes down)			30 people
Blood Pressure	Improves (the measure goes down)			30 people
Heart Rate	Improves (the measure goes down)			30 people
Hip Circumference	Improves (the measure goes down)			30 people
Insulin	Changes; see studies			30 people
Insulin Resistance	Improves (the measure goes down)			30 people
Waist circumference	Improves (the measure goes down)			30 people
Waist-Hip Ratio	Improves (the measure goes up)			30 people

Chromium

Adiponectin
Weight: improves
Glycemic Control: improves

Chromium: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Adiponectin No effect		NoneNo effect		25 people
Weight	Improves (the measure goes down)		12 studies	134 people
Glycemic Control	Improves (the measure goes up)		9 studies	25 people
Blood glucose	Improves (the measure goes down)		6 studies	134 people
Muscle Mass	Improves (the measure goes up)		5 studies	60 people
Blood Lactate (Exercise)	Changes; see studies		2 studies	16 people
Blood Pressure	Improves (the measure goes down)		1 study	83 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	58 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	83 people
Insulin	Changes; see studies		1 study	109 people
Kidney Function	Improves (the measure goes up)		1 study	58 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		1 study	58 people
Total cholesterol	Improves (the measure goes down)		1 study	83 people
Bilirubin	Changes; see studies			58 people
Body Fat	Improves (the measure goes down)			118 people
Cell Adhesion Factors	Improves (the measure goes down)			58 people
Glycogen	Improves (the measure goes up)			16 people
Glycogen Resynthesis	Improves (the measure goes up)			16 people
Liver Enzymes	Changes; see studies			58 people
Triglycerides	Improves (the measure goes down)			83 people

Vitamin D

Arterial Stiffness
Glycemic Control: improves
Insulin: changes; see studies

Vitamin D: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Arterial Stiffness No effect		NoneNo effect		225 people
Glycemic Control	Improves (the measure goes up)		4 studies	89 people
Insulin	Changes; see studies		3 studies	181 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		3 studies	70 people
Blood glucose	Improves (the measure goes down)		2 studies	225 people
Blood Pressure	Improves (the measure goes down)		2 studies	225 people
Inflammation	Improves (the measure goes down)		2 studies	225 people
Weight	Improves (the measure goes down)		2 studies	307 people
HbA1c	Improves (the measure goes down)		1 study	92 people
Insulin Resistance	Improves (the measure goes down)		1 study	225 people
Muscle Mass	Improves (the measure goes up)		1 study	77 people
Parathyroid Hormone	Improves (the measure goes up)		1 study	77 people
Testosterone	Improves (the measure goes up)		1 study	165 people
Body Fat	Improves (the measure goes down)			184 people
Body Mass Index (BMI)	Improves (the measure goes down)			337 people
Food Intake	Changes; see studies			77 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			70 people
Pulse Wave Velocity	Improves (the measure goes down)			225 people
Triglycerides	Improves (the measure goes down)			93 people
Vascular Function	Improves (the measure goes up)			225 people
Waist circumference	Improves (the measure goes down)			290 people

Conjugated Linoleic Acid

Adiponectin
Body Fat: improves
High-density lipoprotein (HDL): improves

Conjugated Linoleic Acid: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Adiponectin No effect		NoneNo effect		110 people
Body Fat	Improves (the measure goes down)		7 studies	283 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		6 studies	65 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		6 studies	15 people
Weight	Improves (the measure goes down)		6 studies	353 people
Muscle Mass	Improves (the measure goes up)		5 studies	204 people
Glycemic Control	Improves (the measure goes up)		4 studies	154 people
Blood Pressure	Improves (the measure goes down)		2 studies	115 people
Liver Enzymes	Changes; see studies		2 studies	65 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	42 people
DNA Damage	Changes; see studies		1 study	29 people
HbA1c	Improves (the measure goes down)		1 study	118 people
Inflammation	Improves (the measure goes down)		1 study	27 people
Blood glucose	Improves (the measure goes down)			9 people
Fat Oxidation	Improves (the measure goes up)			23 people
Heart Rate	Improves (the measure goes down)			80 people
Insulin	Changes; see studies			9 people
LDL Oxidation	Improves (the measure goes down)			27 people
Leptin	Improves (the measure goes up)			83 people
Metabolic Rate	Improves (the measure goes up)			77 people
TNF-Alpha	Improves (the measure goes down)			42 people
Total Antioxidant Capacity (TAC)	Improves (the measure goes up)			29 people
Triglycerides	Improves (the measure goes down)			65 people

Tart Cherry Juice

Blood glucose
Uric Acid: improves
Blood Pressure: improves

Tart Cherry Juice: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		26 people
Uric Acid	Improves (the measure goes down)		2 studies	26 people
Blood Pressure	Improves (the measure goes down)			26 people
Body Fat	Improves (the measure goes down)			26 people
C-Reactive Protein (CRP)	Improves (the measure goes down)			26 people
Erythrocyte Sedimentation Rate	Improves (the measure goes down)			26 people
Heart Rate	Improves (the measure goes down)			26 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			26 people
Insulin	Changes; see studies			26 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			26 people
Monocyte Chemoattractant Protein-1	Improves (the measure goes up)			26 people
Total cholesterol	Improves (the measure goes down)			26 people
Triglycerides	Improves (the measure goes down)			26 people
vLDL-C	Improves (the measure goes down)			26 people

Omega-3 Fatty Acids

Body Fat
Muscle Mass: improves
Body Mass Index (BMI): improves

Omega-3 Fatty Acids: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect		637 people
Muscle Mass	Improves (the measure goes up)		1 study	637 people
Body Mass Index (BMI)	Improves (the measure goes down)			637 people
Weight	Improves (the measure goes down)			637 people

7-Keto DHEA

Blood glucose
Blood Pressure: changes; see studies
Body Fat: changes; see studies

7-Keto DHEA: outcomes studied for Overweight
Outcome	Effect	Size	People
Blood glucose No effect		NoneNo effect	23 people
Blood Pressure	Changes; see studies		23 people
Body Fat	Changes; see studies		23 people
Estrogen	Changes; see studies		23 people
Fatigue Symptoms	Changes; see studies		23 people
Parathyroid Hormone	Improves (the measure goes up)		23 people
Serum T3	Improves (the measure goes up)		23 people
Serum T4	Improves (the measure goes up)		23 people
Testosterone	Improves (the measure goes up)		23 people
Weight	Changes; see studies		23 people

Ephedrine

Weight: improves
Metabolic Rate: improves
Body Fat: improves

Ephedrine: outcomes studied for Overweight
Outcome	Effect	Size	Studies	People
Weight	Improves (the measure goes down)		9 studies	179 people
Metabolic Rate	Improves (the measure goes up)		5 studies	12 people
Body Fat	Improves (the measure goes down)		1 study	67 people
Blood Pressure Small Detriment	Worsens (the measure goes up)	Small effect		112 people
Triglycerides	Improves (the measure goes down)			67 people

L-Carnitine

Blood glucose: improves

L-Carnitine: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Blood glucose	Improves (the measure goes down)		5 studies	16 people

N-Acetylcysteine

Hearing Loss: improves

N-Acetylcysteine: outcomes studied for Overweight
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Hearing Loss	Improves (the measure goes up)		3 studies	278 people

Key findings

Blood glucoseResveratrolImproves (the measure goes down)
C-Reactive Protein (CRP)InulinImproves (the measure goes down)
Blood PressureAlpha-Linolenic Acid (ALA)

The Overweight (BMI 25-29.9) protocol

2 primary supplements · 4 supporting supplements

Fiber (Glucomannan/Psyllium)3–5 g daily (1 g before each main meal with water)
Protein Supplementation20–40 g daily (1.2–1.6 g/kg total protein intake)

See the full protocol

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Studies cited

3 studies from PubMed

A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO studyEur J Clin Nutr · PMID 23695207
A Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical TrialNutrients · PMID 29425120
Effects of concord grape juice on appetite, diet, body weight, lipid profile, and antioxidant status of adultsJ Am Coll Nutr · PMID 20439553

Evidence by supplement

Key findings

The Overweight (BMI 25-29.9) protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for Overweight