Best Weight Loss Supplements for Women (7 min.)

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Losing weight can be a challenging journey, but the right support can make a big difference. One area that has gained significant attention in recent years is using GLP-1 (glucagon-like peptide-1) medications, such as liraglutide and semaglutide, which are FDA-approved for weight loss. GLP-1 is a hormone that helps regulate blood sugar and appetite, and these medications mimic its action to increase feelings of fullness, slow gastric emptying, and reduce food intake. The rising use of GLP-1 drugs has sparked interest in alternatives, especially for those facing high costs, gastrointestinal side effects, or limited drug availability.

While no supplement will work miracles on its own, some have benefits when it comes to curbing appetite, particularly when combined with a healthy diet and regular exercise. Some of the best weight loss supplements for women may provide that extra support on your weight loss journey.

Berberine

Berberine, a compound extracted from several plants, has been shown to have numerous health benefits. Some on social media have called it “nature’s Ozempic,” and questions like “what’s the best time to take berberine for weight loss” are regularly asked. Sadly, for those wanting to lose weight easily and inexpensively, berberine is not “nature’s Ozempic,” and the benefits of berberine for weight loss are generally lackluster, as the scientific evidence hasn’t shown that berberine causes weight loss.

The evidence regarding berberine and weight loss is far from conclusive. A 2022 review of 18 studies found that people with obesity who took one or more grams of berberine for at least 8 weeks experienced a reduction in body mass index (BMI) and waist circumference. The participants in the studies varied widely, and most of the participants had health problems such as diabetes or fatty liver disease, making it difficult to draw definitive conclusions. The National Institutes of Health’s National Center for Complementary and Integrative Health (NCCIH) states that high-quality research is still needed to determine whether berberine may reduce weight and BMI.

While berberine’s effectiveness for weight loss needs further research, it has many health benefits, including supporting healthy cholesterol and blood sugar levels. Read more about the health benefits of berberine here.

Berberine supplements may cause diarrhea, constipation, gas and upset stomach. While it has been safely used in doses up to 1.5 gms for 6 months, berberine has not been evaluated for long-term safety.

“GLP-1 Like” and “GLP-1 Boosting” Supplements

Numerous supplements in the marketplace purport to be like GLP-1 medications or to naturally boost GLP-1 in the body. The issue is that vitamins and dietary supplements, per the FDA, are “not intended to diagnose, treat, cure, or prevent any disease,” and there genuinely aren’t supplements in the marketplace that are GLP-1’s or have the effectiveness of GLP-1’s.

Regardless of how you choose to lose weight, whether using prescription medication or a weight loss behavior modification program, eating fewer calories is part of the equation. This can lead to potentially not getting as many vitamins and minerals as needed. So, what supplements should one consider for weight loss?

Fiber

Fiber is a well-known supplement for digestive health, but it also plays a supporting role in weight management. By absorbing water and expanding in the stomach, fiber helps you feel fuller for longer, which can help reduce overall calorie intake. It can also slow down digestion, keep blood sugar levels stable, and reduce hunger, making it one of the best natural weight loss supplements for women.

A study published in The American Journal of Clinical Nutrition concluded that fiber supplementation, especially soluble fiber, is beneficial. The type of fiber seems to matter, too. In addition to helping with easy regularity, viscous soluble fibers such as psyllium, beta-glucans and guar gum form a gel-like substance in your gut. This slows the emptying of your stomach, prolonging feelings of fullness and reducing your appetite. Cooper Complete Microbiome Fiber contains guar gum, one of the soluble fibers discussed above.

The National Institute of Health reports that only about 5 percent of the US population meets fiber recommendations. Consider a fiber supplement if you’re dieting and not getting an optimal amount of fiber through diet. Food sources of viscous fiber include beans, flaxseeds, asparagus, brussels sprouts, and oats. When increasing fiber intake, start slowly to avoid symptoms of bloating. Increasing water consumption is advised as well. To learn more about the benefits of fiber read this article.

Multivitamin

A multivitamin and mineral supplement are a great insurance policy to cover any nutritional deficiencies. Eating a perfect diet is challenging under the best circumstances and becomes even more complicated when dieting. Taking a multivitamin ensures a base level of vitamins and minerals when your diet may contain far fewer fruits and vegetables, protein and fat than usual. Learn more about reasons to take a multivitamin.

Probiotics

Probiotics are live microorganisms. Although we often think of bacteria as harmful, many microorganisms are helpful.  These beneficial bacteria help break down and digest food and help balance  gut flora. Your gut microbiota plays a crucial role in regulating metabolism, inflammation, and fat storage. Although people at a healthy weight and people with obesity show a difference in their gut flora, it is not clear if changes in the gut cause obesity or are just associated with obesity.

Some evidence suggests that some probiotics may help people lose weight. A review of six studies on the use of probiotics in treating excess weight and obesity showed that the use of probiotics produced a “significant reduction in body weight and BMI” in 66.6 percent of the studies and a decrease in waist circumference in 80 percent of the studies. The strains Bifidobacterium and Lactobacillus were the most effective. Cooper Complete Advanced Daily Probiotic contains these strains. It’s important to understand that a “significant reduction” in body weight was less than 1 kilogram, which is 2.2 pounds.

Research continues to emerge on the impact gut health has on overall health. The benefits of probiotics extend beyond gut health to immune, respiratory, and heart health, among other areas. These are all good reasons to take a probiotic while on a weight loss journey.

You can find probiotics in yogurt, kefir, and other fermented foods such as sauerkraut, kimchi, kombucha tea, and dietary supplements.

Magnesium

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. The fourth most abundant mineral in the body, it has been shown to support healthy blood sugar levels, reduce stress, and regulate sleep, all of which are important for weight management. Additionally, magnesium supports muscle function and can increase physical performance, contributing to fat loss.

The National Institute of Health‘s daily recommendation for magnesium varies slightly by gender and age:

Recommended Dietary Allowance (RDA) for Magnesium for Adults
Age	Males	Females	Pregnancy	Lactation
18 Years	410 mg	360 mg	400 mg	360 mg
19-30 Years	400 mg	310 mg	350 mg	310 mg
31-50 Years	420 mg	320 mg	360 mg	320 mg
51+ Years	420 mg	320 mg

While magnesium deficiency is not common in the United States, health conditions like irritable bowel syndrome (IBS), Crohn’s, and celiac disease can lead to deficiency.

Dark, leafy greens, quinoa, nuts, beans, fish, yogurt, and tofu are good food sources of magnesium.

Melatonin

It’s important to get enough rest and sleep, particularly when trying to lose weight. Melatonin plays a key role in regulating sleep-wake cycles. Poor sleep is often associated with weight gain, particularly abdominal fat. Insufficient sleep increases appetite hormones, and food choices are frequently less healthy when tired. Melatonin supplements may help improve sleep quality and regulate circadian rhythms, aiding weight loss. With the CDC reporting that almost 30 percent of women sleep less than the recommended 7 hours nightly, figuring out how to get more sleep is a great goal.

Some studies suggest that melatonin may help reduce fat accumulation by supporting better sleep. A meta-analysis examined 23 studies to review the effects of melatonin supplementation on obesity. Eleven of the studies showed “significant” results on weight loss. It’s important to point out that the researchers found a weight reduction of 0.48 kilograms (kg) in their general analysis and 0.76 kg in the eleven positive studies. Converting the kilograms to pounds, the significant loss was just a smidge more than 1.5 pounds.

You can aid your body’s natural melatonin production by avoiding bright lights in the evening, getting exposure to natural sunlight during the day, and exercising regularly. Supplements may help those who struggle with falling or staying asleep. Cooper Complete has Quick Release Melatonin for those with difficulty falling asleep and Prolonged Release Melatonin for those with difficulty staying asleep.

Best Weight Loss Supplements

Losing weight is challenging, but having the right tools and support can make all the difference. While prescription medications like GLP-1s offer significant benefits for some, others may find value in natural alternatives, such as behavior modification programs. A good multivitamin and mineral supplement, fiber, probiotics, magnesium, and melatonin may support their weight loss journey in both cases.

It’s important to remember that no supplement is a magic bullet—success comes from combining these tools with a healthy diet, regular exercise, and sustainable lifestyle changes. By focusing on overall health and wellness, you can take steady, meaningful steps toward achieving your weight management goals. Talk with your physician or health care provider about your health goals and how dietary supplements may be part of your plan.

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Cooper Complete December 16, 2024