Weight Loss & Maintenance
This goal refers to people with a BMI >25 attempting to reach/maintain their ideal weight. While interventions that work for people with a BMI >25 may also work for people with a lower BMI, the context is often sufficiently different that this isn't assured.
Quick Answer
What it is
This goal refers to people with a BMI >25 attempting to reach/maintain their ideal weight. While interventions that work for people with a BMI >25 may also work for people with a lower BMI, the context is often sufficiently different that this isn't assured.
Key findings
- Grade B: Weight (Nonnutritive Sweeteners)
- Grade B: Food Intake (Nonnutritive Sweeteners)
- Grade B: Body Mass Index (BMI) (Beta-glucans)
Safety
No specific caution or interaction language was detected in the current summary/outcome notes.
ℹ️ Quick Facts
Quick Facts: Weight Loss & Maintenance
- Supplements Studied:59
- Research Trials:127
- Total Participants:980,469
- Top Supplement:Beta-glucans (B)
127 trials
980,469 participantsppts
59 supps · 433 outcomes
Evidence-Based Protocol
Supplement stack ranked by research quality
Primary Stack (Tier 1)
25-50g daily (maintain 1.2-1.6g/kg protein intake)
Preserves lean muscle mass, maintains metabolic rate, and promotes sustained satiety through hormonal effects
25 studies | 1,800 participants
5-15g daily
Increases satiety, slows nutrient absorption, and feeds beneficial gut bacteria supporting metabolic health
20 studies | 1,500 participants
Supporting Stack (Tier 2)
10-50 billion CFU daily
Modulates gut microbiome composition to support metabolic efficiency and prevent weight regain
15 studies | 1,000 participants
250-500mg EGCG daily
Catechins support thermogenesis and fat oxidation, helping maintain metabolic rate after weight loss
18 studies | 1,200 participants
1-2g EPA/DHA daily
Reduces inflammation associated with weight regain and supports leptin sensitivity
12 studies | 800 participants
2000-4000 IU daily (target 40-60 ng/mL)
Deficiency associated with weight regain; adequate levels support metabolic function and appetite regulation
10 studies | 700 participants
How It Works
Maintaining weight loss is often harder than losing weight in the first place. Studies show that up to 80% of people who lose weight regain it within 5 years. This happens because the body fights back against weight loss—metabolism slows, hunger hormones increase, and the drive to eat intensifies. These supplements help address the physiological changes that make weight regain so common.
•Protein Supplementation is crucial for weight maintenance. After weight loss, maintaining adequate protein intake (1.2-1.6g/kg) preserves lean muscle mass, which is critical for keeping metabolism from dropping. Protein also strongly increases satiety hormones, helping control appetite long-term. Studies show higher protein intake significantly improves weight maintenance success.
•Fiber (Beta-glucan/Psyllium) helps maintain weight by providing lasting satiety with minimal calories. Soluble fiber forms a gel in the stomach that slows digestion and keeps you feeling full longer. It also feeds beneficial gut bacteria that produce short-chain fatty acids, which help regulate appetite and metabolism.
•Probiotics support a healthy gut microbiome, which plays a crucial role in weight regulation. After weight loss, the gut microbiome can take time to adapt—certain beneficial strains help prevent the metabolic adaptations that promote weight regain.
•Green Tea Extract helps counteract the metabolic slowdown that occurs after weight loss. Catechins support thermogenesis (calorie burning) and fat oxidation, helping maintain energy expenditure even at a lower body weight.
•Omega-3 Fatty Acids help reduce the chronic low-grade inflammation that can develop during weight regain. They also support leptin sensitivity—leptin is the hormone that tells your brain you're full, and resistance to it drives overeating.
•Vitamin D deficiency is common after weight loss (it's stored in fat tissue) and is associated with greater weight regain. Adequate vitamin D supports metabolic function and may help regulate appetite.
Expected timeline: These supplements work best as part of a long-term maintenance strategy. Protein and fiber effects on satiety are immediate and ongoing. Benefits accumulate over months of consistent use. Weight maintenance requires permanent lifestyle changes—supplements support but don't replace healthy eating and regular physical activity.
Generated from peer-reviewed researchSchema v2.0
Supplements for Weight Loss & Maintenance
Sorted by strength of evidence
Detailed Outcomes
Grade:
Effect:
Size:
Sort:
|
B
Weight
Small Decrease
19 studies2617 participants
small↓Improves
B
Food Intake
Small Decrease
13 studies944 participants
small↓Improves
B
Body Mass Index (BMI)
Small Decrease
6 studies1064 participants
small↓Improves
?
Weight
11 studies1064 participants
↑Worsens
?
Waist circumference
5 studies1064 participants
↑Worsens
B
Appetite
Small Decrease
3 studies47 participants
small↓Improves
?
Weight
2 studies465 participants
↓Improves
?
Body Mass Index (BMI)
1 study354 participants
↓Improves
?
Food Intake
1 study16 participants
↑Worsens
?
Gastric Emptying Rate
1 study14 participants
↓Worsens
?
Waist circumference
1 study354 participants
↓Improves
B
Appetite
Small Increase
2 studies27 participants
small↑Worsens
?
Ghrelin
2 studies37 participants
↑Improves
?
Food Intake
1 study17 participants
↑Worsens
?
Glucagon-like peptide 1 (GLP-1)
1 study20 participants
↑Improves
?
Leptin
1 study20 participants
↑Improves
?
Satiety
1 study10 participants
↑Improves
C
Body Fat
Small Decrease
2 studies169 participants
small↓Improves
?
Waist circumference
3 studies229 participants
↓Improves
?
Weight
3 studies229 participants
↓Improves
?
Muscle Mass
2 studies169 participants
↑Improves
C
Appetite
Mixed effect
2 studies51 participants
?
Total cholesterol
13 studies550 participants
↓Improves
?
Triglycerides
13 studies550 participants
↓Improves
?
High-density lipoprotein (HDL)
12 studies517 participants
↑Improves
?
Body Mass Index (BMI)
10 studies366 participants
↓Improves
?
Weight
9 studies387 participants
↓Improves
?
Low-density lipoprotein (LDL)
8 studies371 participants
↓Improves
?
Insulin
1 study39 participants
↑Worsens
C
Body Fat
Small Decrease
2 studies96 participants
small↓Improves
?
Muscle Mass
2 studies96 participants
↑Improves
?
Fatigue Symptoms
1 study84 participants
↓Improves
?
Hydration (Total Body Water)
1 study12 participants
↑Improves
?
Muscle protein synthesis (MPS)
1 study12 participants
↑Improves
?
Total cholesterol
1 study84 participants
↓Improves
?
Weight
1 study12 participants
↓Improves
C
Blood Pressure
Small Improvement
1 study80 participants
small↓Improves
?
High-density lipoprotein (HDL)
1 study80 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study80 participants
↓Improves
?
Total cholesterol
1 study80 participants
↓Improves
?
Triglycerides
1 study80 participants
↓Improves
?
Weight
1 study80 participants
↓Improves
C
5-HEPE
Moderate Increase
1 study50 participants
moderate↑Improves
?
Weight
3 studies145 participants
↓Improves
?
5-HETE
1 study50 participants
↑Improves
?
Adiponectin
1 study93 participants
↑Improves
?
Blood glucose
1 study93 participants
↓Improves
?
Blood Pressure
1 study93 participants
↓Improves
?
C-Reactive Protein (CRP)
1 study93 participants
↓Improves
?
Glycemic Control
1 study93 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study93 participants
↑Improves
?
Insulin
1 study93 participants
↑Worsens
?
Ketone Bodies
1 study20 participants
↑Improves
?
Leptin
1 study93 participants
↑Improves
?
Leukotriene B4
1 study50 participants
↑Improves
?
Muscle Mass
1 study93 participants
↑Improves
?
TNF-Alpha
1 study93 participants
↓Improves
?
Triglycerides
1 study93 participants
↓Improves
C
Blood glucose
Moderate Improvement
1 study117 participants
moderate↓Improves
?
Blood Pressure
1 study117 participants
↑Worsens
?
Food Intake
1 study117 participants
↑Worsens
?
High-density lipoprotein (HDL)
1 study117 participants
↑Improves
?
Kidney Function
1 study117 participants
↑Improves
?
Liver Enzymes
1 study117 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study117 participants
↑Worsens
?
Total cholesterol
1 study117 participants
↑Worsens
?
Triglycerides
1 study117 participants
↑Worsens
?
Weight
1 study117 participants
↑Worsens
C
Body Fat
Small Decrease
1 study92 participants
small↓Improves
?
Weight
7 studies422 participants
↓Improves
?
Waist circumference
6 studies297 participants
↓Improves
?
Visceral Fat
5 studies231 participants
↓Improves
?
Body Mass Index (BMI)
3 studies244 participants
↓Improves
?
Low-density lipoprotein (LDL)
3 studies412 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study92 participants
↑Improves
?
Hip Circumference
1 study92 participants
↓Improves
?
Muscle Mass
1 study92 participants
↑Improves
?
Total cholesterol
1 study92 participants
↓Improves
?
Waist-Hip Ratio
1 study92 participants
↑Improves
C
Impulse Control
Small Increase
1 study22 participants
small↑Improves
?
Subjective Well-Being
1 study22 participants
↑Improves
C
Adiponectin
Small Increase
1 study78 participants
small↑Improves
?
Weight
14 studies1562 participants
↓Improves
?
Leptin
11 studies927 participants
↑Improves
?
Ghrelin
7 studies927 participants
↑Improves
?
Body Mass Index (BMI)
3 studies109 participants
↓Improves
?
Waist-Hip Ratio
3 studies109 participants
↑Improves
?
Body Fat
2 studies79 participants
↓Improves
?
Food Intake
2 studies79 participants
↑Worsens
?
High-density lipoprotein (HDL)
2 studies132 participants
↑Improves
?
Waist circumference
2 studies75 participants
↓Improves
?
Fat Oxidation
1 study6 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study78 participants
↓Improves
C
Body Fat
Small Decrease
1 study165 participants
small↓Improves
?
Low-density lipoprotein (LDL)
1 study165 participants
↓Improves
?
Metabolic Rate
1 study165 participants
↑Improves
?
Parathyroid Hormone
1 study165 participants
↑Improves
?
TNF-Alpha
1 study165 participants
↓Improves
?
Triglycerides
1 study165 participants
↓Improves
?
Weight
1 study165 participants
↓Improves
C
Adiponectin
Small Increase
1 study52 participants
small↑Improves
?
Body Mass Index (BMI)
14 studies748 participants
↓Improves
?
Weight
14 studies649 participants
↓Improves
?
Body Fat
6 studies198 participants
↓Improves
?
Waist circumference
6 studies312 participants
↓Improves
?
Muscle Mass
2 studies92 participants
↑Improves
?
Appetite
1 study52 participants
↑Worsens
?
C-Reactive Protein (CRP)
1 study52 participants
↓Improves
?
Follistatin
1 study40 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study52 participants
↑Improves
?
Hip Circumference
1 study52 participants
↓Improves
?
IGF-1
1 study40 participants
↑Improves
?
Liver Enzymes
1 study40 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study52 participants
↓Improves
?
Myostatin
1 study40 participants
↑Improves
?
Total cholesterol
1 study52 participants
↓Improves
?
Triglycerides
1 study52 participants
↓Improves
?
Waist-Hip Ratio
1 study52 participants
↑Improves
C
Appetite
Small Decrease
1 study17 participants
small↓Improves
?
Weight
4 studies2203 participants
↓Improves
?
Body Fat
3 studies2045 participants
↓Improves
?
Insulin
2 studies143 participants
↑Worsens
?
Blood glucose
1 study73 participants
↓Improves
?
Body Mass Index (BMI)
1 study1902 participants
↓Improves
?
Ghrelin
1 study73 participants
↑Improves
?
Glycemic Control
1 study70 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study70 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study70 participants
↓Improves
?
Total cholesterol
1 study70 participants
↓Improves
?
Triglycerides
1 study70 participants
↓Improves
?
Waist circumference
1 study1902 participants
↓Improves
C
Blood glucose
Small improvement in blood glucose
1 study40 participants
small↓Improves
?
Blood Pressure
1 study40 participants
↑Worsens
?
High-density lipoprotein (HDL)
1 study40 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study40 participants
↑Worsens
?
Total cholesterol
1 study40 participants
↑Worsens
?
Triglycerides
1 study40 participants
↑Worsens
?
Weight
1 study40 participants
↑Worsens
C
Adiponectin
Moderate Increase
1 study30 participants
moderate↑Improves
?
Apolipoprotein A
1 study30 participants
↑Improves
?
Blood Flow
1 study30 participants
↑Improves
?
Blood glucose
1 study30 participants
↓Improves
?
C-Reactive Protein (CRP)
1 study30 participants
↓Improves
?
Cell Adhesion Factors
1 study30 participants
↓Improves
?
Glycemic Control
1 study30 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study30 participants
↑Improves
?
Insulin
1 study30 participants
↑Worsens
?
Interleukin 6
1 study30 participants
↓Improves
?
Leptin
1 study30 participants
↑Improves
?
Liver Enzymes
1 study30 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study30 participants
↓Improves
?
Resistin
1 study30 participants
↑Improves
?
TNF-Alpha
1 study30 participants
↓Improves
?
Total cholesterol
1 study30 participants
↓Improves
?
Triglycerides
1 study30 participants
↓Improves
C
Muscle Mass
Small Improvement
1 study34 participants
small↑Improves
?
Weight
1 study34 participants
↓Improves
C
Blood Pressure
Small Improvement
1 study151 participants
small↓Improves
?
C-Reactive Protein (CRP)
1 study151 participants
↑Worsens
?
Liver Enzymes
1 study151 participants
↑Worsens
?
Liver Fat
1 study151 participants
↑Worsens
?
Metabolic Rate
1 study151 participants
↑Improves
?
Triglycerides
1 study151 participants
↑Worsens
?
Weight
1 study151 participants
↑Worsens
C
Blood Flow
Moderate Increase
1 study49 participants
moderate↑Improves
?
Blood Pressure
2 studies85 participants
↓Improves
?
Weight
2 studies85 participants
↓Improves
?
Body Fat
1 study36 participants
↓Improves
?
Fat Oxidation
1 study49 participants
↑Improves
?
Glycemic Control
1 study49 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study49 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study49 participants
↓Improves
?
Subjective Well-Being
1 study36 participants
↑Improves
?
Total cholesterol
1 study49 participants
↓Improves
?
Triglycerides
1 study49 participants
↓Improves
C
Body Fat
Small Decrease
1 study19 participants
small↓Improves
?
Muscle Mass
2 studies46 participants
↑Improves
?
Myostatin
1 study27 participants
↑Improves
C
Appetite
Moderate Decrease
1 study20 participants
moderate↓Improves
?
Weight
1 study20 participants
↑Worsens
C
Adiponectin
Small Increase
1 study61 participants
small↑Improves
?
Blood glucose
1 study61 participants
↑Worsens
?
Blood Pressure
1 study61 participants
↑Worsens
?
High-density lipoprotein (HDL)
1 study61 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study61 participants
↑Worsens
?
Total cholesterol
1 study61 participants
↑Worsens
?
Triglycerides
1 study61 participants
↑Worsens
?
Weight
1 study61 participants
↑Worsens
C
Appetite
Small Decrease
1 study16 participants
small↓Improves
?
Weight
1 study16 participants
↑Worsens
C
Appetite
Small Decrease
1 study10 participants
small↓Improves
?
Blood glucose
1 study10 participants
↑Worsens
?
Inflammation
1 study10 participants
↑Worsens
?
Insulin
1 study10 participants
↑Worsens
?
Metabolic Rate
1 study10 participants
↑Improves
?
Thermic effect of food (TEF)
1 study10 participants
↑Improves
D
Blood glucose
No effect
9 studies523 participants
none
?
Blood Pressure
11 studies690 participants
↑Worsens
?
High-density lipoprotein (HDL)
9 studies477 participants
↑Improves
?
Low-density lipoprotein (LDL)
9 studies477 participants
↑Worsens
?
Total cholesterol
9 studies477 participants
↑Worsens
?
Triglycerides
9 studies477 participants
↑Worsens
?
Body Mass Index (BMI)
6 studies377 participants
↑Worsens
?
Weight
6 studies343 participants
↑Worsens
?
Waist circumference
3 studies199 participants
↑Worsens
D
Body Mass Index (BMI)
No effect
9 studies409 participants
none
?
Weight
7 studies409 participants
↓Improves
D
Blood glucose
No effect
3 studies86 participants
none
?
Weight
3 studies94 participants
↑Worsens
?
Blood Pressure
2 studies75 participants
↑Worsens
?
Metabolic Rate
1 study28 participants
↑Improves
D
Body Fat
No effect
2 studies77 participants
none
?
Food Intake
2 studies77 participants
↑Worsens
?
Muscle Mass
2 studies77 participants
↑Improves
?
Bone Mineral Density
1 study40 participants
↑Improves
?
Fatigue Symptoms
1 study37 participants
↓Improves
?
Liver Enzymes
1 study40 participants
↑Worsens
?
Muscle Damage
1 study37 participants
↑Worsens
D
Body Fat
No effect
2 studies45 participants
none
?
Weight
2 studies56 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study34 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study34 participants
↓Improves
D
Body Fat
No effect
1 study9 participants
none
?
Insulin
1 study9 participants
↑Worsens
?
Interleukin 2
1 study9 participants
↑Improves
?
Leptin
1 study9 participants
↑Improves
?
Serum DHEA
1 study9 participants
↑Improves
?
TNF-Alpha
1 study9 participants
↓Improves
D
Appetite
No effect
1 study60 participants
none
?
Weight
3 studies198 participants
↓Improves
?
Blood glucose
2 studies138 participants
↓Improves
?
High-density lipoprotein (HDL)
2 studies138 participants
↑Improves
?
Low-density lipoprotein (LDL)
2 studies138 participants
↓Improves
?
Total cholesterol
2 studies138 participants
↓Improves
?
Triglycerides
2 studies138 participants
↓Improves
?
Waist circumference
2 studies138 participants
↓Improves
?
Blood Pressure
1 study54 participants
↓Improves
?
Body Fat
1 study84 participants
↓Improves
?
Food Intake
1 study60 participants
↑Worsens
?
HbA1c
1 study54 participants
↓Improves
?
Hunger
1 study84 participants
↑Improves
?
Muscle Mass
1 study84 participants
↑Improves
?
Satiety
1 study84 participants
↑Improves
?
vLDL-C
1 study84 participants
↓Improves
?
Waist-Hip Ratio
1 study84 participants
↑Improves
D
Blood Pressure
No effect
1 study6 participants
none
?
Fat Oxidation
1 study6 participants
↑Improves
?
Metabolic Rate
1 study6 participants
↑Improves
D
Blood glucose
No effect
1 study16 participants
none
?
Body Fat
1 study16 participants
↓Improves
?
IGF-1
1 study16 participants
↑Improves
?
Insulin
1 study16 participants
↑Worsens
?
Irisin
1 study16 participants
↑Improves
?
Muscle Mass
1 study16 participants
↑Improves
D
Adiponectin
No effect
1 study31 participants
none
?
Blood glucose
1 study31 participants
↓Improves
?
Blood Pressure
1 study31 participants
↓Improves
?
C-Reactive Protein (CRP)
1 study31 participants
↓Improves
?
Glycemic Control
1 study31 participants
↑Improves
?
HbA1c
1 study31 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study31 participants
↑Improves
?
Insulin
1 study31 participants
↑Worsens
?
Liver Enzymes
1 study31 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study31 participants
↓Improves
?
Total cholesterol
1 study31 participants
↓Improves
?
Triglycerides
1 study31 participants
↓Improves
?
Weight
1 study31 participants
↓Improves
D
Appetite
No effect
1 study30 participants
none
?
Weight
2 studies60 participants
↓Improves
?
Blood glucose
1 study30 participants
↓Improves
?
Blood Pressure
1 study30 participants
↓Improves
?
Body Fat
1 study30 participants
↓Improves
?
Bone Mineral Density
1 study30 participants
↑Improves
?
Hip Circumference
1 study30 participants
↓Improves
?
Insulin
1 study30 participants
↑Worsens
?
Insulin Resistance
1 study30 participants
↓Improves
?
Muscle Mass
1 study30 participants
↑Improves
?
Testosterone
1 study30 participants
↑Improves
?
Waist circumference
1 study30 participants
↓Improves
?
Waist-Hip Ratio
1 study30 participants
↑Improves
D
Body Fat
No effect
1 study941 participants
none
?
Weight
1 study941 participants
↓Improves
D
Adiponectin
No effect
1 study25 participants
none
?
Blood glucose
4 studies133 participants
↓Improves
?
Glycemic Control
4 studies133 participants
↑Improves
?
Weight
4 studies174 participants
↓Improves
?
Body Fat
3 studies154 participants
↓Improves
?
High-density lipoprotein (HDL)
3 studies91 participants
↑Improves
?
Insulin
3 studies108 participants
↑Worsens
?
Total cholesterol
3 studies91 participants
↓Improves
?
Triglycerides
3 studies91 participants
↓Improves
?
HbA1c
2 studies66 participants
↓Improves
?
Low-density lipoprotein (LDL)
2 studies66 participants
↓Improves
?
Muscle Mass
2 studies108 participants
↑Improves
?
Appetite
1 study42 participants
↑Worsens
?
Blood Pressure
1 study25 participants
↓Improves
?
C-Peptide
1 study46 participants
↑Improves
?
Food Intake
1 study42 participants
↑Worsens
?
Resistin
1 study20 participants
↑Improves
D
Blood Pressure
No effect
1 study52 participants
none
?
Body Temperature
1 study52 participants
↑Improves
?
Stress Signs and Symptoms
1 study52 participants
↓Improves
?
Subjective Well-Being
1 study52 participants
↑Improves
?
Weight
1 study52 participants
↓Improves
D
Apolipoprotein B
No effect
1 study86 participants
none
D
Appetite
No effect
1 study89 participants
none
?
Weight
3 studies310 participants
↓Improves
?
Food Intake
1 study86 participants
↑Worsens
?
High-density lipoprotein (HDL)
1 study86 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study86 participants
↓Improves
?
Total cholesterol
1 study86 participants
↓Improves
?
Triglycerides
1 study86 participants
↓Improves
D
Appetite
No effect
1 study43 participants
none
?
Bifidobacterium Abundance
1 study43 participants
↑Improves
?
Liver Fat
1 study43 participants
↓Improves
?
Visceral Fat
1 study43 participants
↓Improves
D
Appetite
No effect
1 study54 participants
none
?
Body Fat
8 studies652 participants
↓Improves
?
Weight
6 studies559 participants
↓Improves
?
Muscle Mass
5 studies456 participants
↑Improves
?
Blood glucose
2 studies187 participants
↓Improves
?
Glycemic Control
2 studies75 participants
↑Improves
?
Metabolic Rate
2 studies94 participants
↑Improves
?
Blood Pressure
1 study35 participants
↓Improves
?
Bone Mineral Density
1 study134 participants
↑Improves
?
HbA1c
1 study35 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study53 participants
↑Improves
?
Insulin
1 study53 participants
↑Worsens
?
Liver Enzymes
1 study134 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study53 participants
↓Improves
?
Subjective Well-Being
1 study40 participants
↑Improves
D
Adiponectin
No effect
1 study44 participants
none
?
Body Fat
1 study44 participants
↓Improves
?
Glycemic Control
1 study44 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study44 participants
↑Improves
?
Insulin
1 study44 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study44 participants
↓Improves
?
Muscle Mass
1 study44 participants
↑Improves
?
Total cholesterol
1 study44 participants
↓Improves
?
Triglycerides
1 study44 participants
↓Improves
?
Weight
1 study44 participants
↓Improves
D
Appetite
No effect
1 study16 participants
none
?
Cortisol
1 study16 participants
↑Worsens
D
Body Fat
No effect
1 study35 participants
none
?
Muscle Mass
1 study35 participants
↑Improves
?
Weight
1 study35 participants
↓Improves
D
Appetite
No effect
1 study17 participants
none
?
Food Intake
1 study17 participants
↑Worsens
D
Blood glucose
No effect
1 study76 participants
none
?
Blood Pressure
1 study76 participants
↓Improves
?
C-Reactive Protein (CRP)
1 study76 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study76 participants
↑Improves
?
Inflammation
1 study76 participants
↓Improves
?
Low-density lipoprotein (LDL)
1 study76 participants
↓Improves
?
Total cholesterol
1 study76 participants
↓Improves
?
Triglycerides
1 study76 participants
↓Improves
D
Appetite
No effect
1 study43 participants
none
?
Bifidobacterium Abundance
1 study43 participants
↑Improves
?
Liver Fat
1 study43 participants
↓Improves
?
Visceral Fat
1 study43 participants
↓Improves
D
Body Fat
No effect
1 study20 participants
none
?
Bone Mineral Density
1 study225 participants
↑Improves
?
Estrogen
1 study20 participants
↑Worsens
?
Muscle Mass
1 study20 participants
↑Improves
?
Testosterone
1 study20 participants
↑Improves
?
Weight
1 study20 participants
↓Improves
D
Fat Oxidation
No effect
1 study12 participants
none
?
Metabolic Rate
1 study12 participants
↑Improves
D
Apolipoprotein A
No effect
1 study40 participants
none
D
Apolipoprotein B
No effect
1 study40 participants
none
?
Weight
12 studies749 participants
↓Improves
?
Body Fat
9 studies522 participants
↓Improves
?
Total cholesterol
7 studies372 participants
↓Improves
?
Triglycerides
7 studies372 participants
↓Improves
?
High-density lipoprotein (HDL)
5 studies250 participants
↑Improves
?
Waist circumference
5 studies354 participants
↓Improves
?
Low-density lipoprotein (LDL)
4 studies237 participants
↓Improves
?
Blood glucose
2 studies430 participants
↓Improves
?
Fat Oxidation
2 studies58 participants
↑Improves
?
Insulin
2 studies430 participants
↑Worsens
?
Food Intake
1 study291 participants
↑Worsens
?
Glycemic Control
1 study40 participants
↑Improves
?
Insulin Resistance
1 study390 participants
↓Improves
?
Metabolic Rate
1 study12 participants
↑Improves
?
Respiratory Exchange Ratio
1 study29 participants
↑Improves
?
Thermic effect of food (TEF)
1 study12 participants
↑Improves
D
Blood Pressure
No effect
1 study16 participants
none
?
Food Intake
1 study16 participants
↑Worsens
D
Apolipoprotein A
No effect
1 study80 participants
none
?
Weight
14 studies949 participants
↓Improves
?
Body Mass Index (BMI)
13 studies902 participants
↓Improves
?
Waist circumference
5 studies419 participants
↓Improves
?
Body Fat
3 studies269 participants
↓Improves
?
High-density lipoprotein (HDL)
3 studies190 participants
↑Improves
?
Low-density lipoprotein (LDL)
3 studies190 participants
↓Improves
?
Total cholesterol
3 studies190 participants
↓Improves
?
Triglycerides
3 studies190 participants
↓Improves
?
Waist-Hip Ratio
3 studies117 participants
↑Improves
?
Blood glucose
2 studies160 participants
↓Improves
?
C-Reactive Protein (CRP)
2 studies110 participants
↓Improves
?
Glycemic Control
2 studies160 participants
↑Improves
?
Hip Circumference
2 studies105 participants
↓Improves
?
Insulin
2 studies160 participants
↑Worsens
?
Apolipoprotein B
1 study80 participants
↓Improves
?
Blood Pressure
1 study80 participants
↓Improves
?
Cortisol
1 study80 participants
↓Improves
?
HbA1c
1 study80 participants
↓Improves
?
Liver Fat
1 study80 participants
↓Improves
?
Total Antioxidant Capacity (TAC)
1 study80 participants
↑Improves
D
Blood glucose
No effect
1 study42 participants
none
?
Blood Pressure
1 study42 participants
↑Worsens
?
Body Fat
1 study42 participants
↑Worsens
?
High-density lipoprotein (HDL)
1 study42 participants
↑Improves
?
Homocysteine
1 study42 participants
↑Worsens
?
Kidney Function
1 study42 participants
↑Improves
?
Liver Enzymes
1 study42 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study42 participants
↑Worsens
?
Metabolic Rate
1 study42 participants
↑Improves
?
Serum Folate
1 study42 participants
↑Improves
?
Thyroid-Stimulating Hormone
1 study42 participants
↑Improves
?
Total cholesterol
1 study42 participants
↑Worsens
?
Triglycerides
1 study42 participants
↑Worsens
?
Weight
1 study42 participants
↑Worsens
?
Weight
7 studies885 participants
↑Worsens
?
Weight
4 studies331 participants
↓Improves
?
Blood Pressure
Small Detriment
3 studies274 participants
small
?
Body Fat
2 studies224 participants
↓Improves
?
High-density lipoprotein (HDL)
2 studies224 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study167 participants
↓Improves
?
Metabolic Rate
1 study5 participants
↑Improves
?
Triglycerides
1 study57 participants
↓Improves
?
Weight
3 studies103 participants
↓Improves
?
Metabolic Rate
1 study20 participants
↑Improves
Research Citations (15)
Related Conditions
Metabolic Health
48 shared supplements · 975 outcomes
Research on metabolism, blood glucose regulation, insulin sensitivity, and metabolic syndrome.
Type 2 Diabetes
38 shared supplements · 868 outcomes
Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.
35 shared supplements · outcomes
Obesity
33 shared supplements · 525 outcomes
Obesity is a condition of excessive body fat that increases the risk for other conditions such as diabetes and heart disease. Fat is how the body stores extra calories that were eaten but not used. Obesity treatment usually involves restricting the calories eaten or creating a negative calorie balance.
General Athletic Performance
29 shared supplements · 656 outcomes
General athletic performance refers to an individual's ability to perform in various sports and physical activities, including strength, speed, endurance, and agility.
High Cholesterol
28 shared supplements · 553 outcomes
High amounts of low-density lipoproteins cause fatty plaques to build up in the arteries, which restricts blood flow and can cause health problems like a heart attack. Lifestyle factors (e.g., poor diet, smoking) and genetics play a huge role in blood cholesterol levels.
High Blood Pressure
24 shared supplements · 393 outcomes
High blood pressure is when the force of your blood pushing against the walls of the arteries is consistently too high. High blood pressure is often caused by an unhealthy lifestyle, although it can result from other medical conditions as well.
Overweight
23 shared supplements · 379 outcomes
Overweight is characterized as having a body mass index (BMI) of 25 to 29.9. Having overweight is associated with increased risk of conditions such as cardiovascular disease. However, this may not be the case in people with increased lean mass (e.g., athletes or weight lifters).