Fenugreek is a common household spice derived from Trigonella foenum-graecum , a plant belonging to the legume family. Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss.

One study in 18 people showed that supplementing with 8 grams of fenugreek fiber daily increased feelings of fullness and reduced hunger and food intake, compared to a control group 1.

This resulted in a lower number of calories consumed over the course of the day 2. Summary Fenugreek is a spice that has been shown to reduce appetite and food intake to support weight loss.

Cayenne pepper is a type of chili pepper, popularly used to bring a spicy dose of flavor to many dishes. It contains the compound capsaicin, which gives cayenne pepper its signature heat and provides numerous health benefits. Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day 3 , 4.

One small study found that taking capsaicin capsules increased levels of fullness and decreased total calorie intake 5. Another study in 30 people showed that eating a meal containing capsaicin reduced levels of ghrelin , the hormone responsible for stimulating hunger 6.

Summary Cayenne pepper is a type of chili pepper that contains capsaicin, which has been shown to increase metabolism and reduce hunger and calorie intake. Ginger is a spice made from the rhizome of the flowering ginger plant, Zingiber officinale.

Often used in folk medicine as a natural remedy for a wide variety of ailments, some research indicates that ginger could aid weight loss as well. One review of 14 human studies showed that supplementing with ginger significantly decreased both body weight and belly fat 7.

Another review of 27 human, animal and test-tube studies also concluded that ginger may help lower weight by increasing metabolism and fat burning while simultaneously decreasing fat absorption and appetite 8. Summary Ginger, a spice commonly used in folk medicine, may aid weight loss.

Studies show that it may increase metabolism and fat burning, as well as decrease fat absorption and appetite. Oregano is a perennial herb that belongs to the same plant family as mint, basil, thyme, rosemary and sage.

One study in mice on a high-fat diet that either contained carvacrol or not found that those that received carvacrol gained significantly less body weight and body fat than the control group.

Carvacrol supplements were also found to directly impact some of the specific genes and proteins that control fat synthesis in the body 9. However, research on the effects of oregano and carvacrol on weight loss is still very limited.

Human-based studies are lacking in particular. Summary Oregano is an herb that contains carvacrol. One animal study showed that carvacrol may help decrease weight and fat gain by altering fat synthesis in the body.

Human-based research on oregano and weight loss is lacking. Ginseng is a plant with health-promoting properties that is often considered a staple in traditional Chinese medicine.

It can be categorized into several different types, including Korean, Chinese and American, all of which belong to the same genus of ginseng plants.

One small study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition Similarly, an animal study showed that ginseng combatted obesity by altering fat formation and delaying intestinal fat absorption Summary Ginseng, which is often used in traditional Chinese medicine, may stimulate weight loss, delay fat absorption and modify fat formation.

One week study in 33 people found that participants who took Caralluma Fimbriata had significantly greater decreases in belly fat and body weight, compared to those on a placebo Another small study showed that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels , compared to a control group Summary Caralluma Fimbriata is an herb commonly used in diet pills that may help decrease appetite to stimulate weight loss.

Turmeric is a spice revered for its flavor, vibrant color and potent medicinal properties. Most of its health benefits are attributed to the presence of curcumin, a chemical that has been studied extensively for its effects on everything from inflammation to weight loss.

Similarly, an animal study found that supplementing mice with curcumin for 12 weeks reduced body weight and body fat by blocking the synthesis of fat However, keep in mind that these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric.

Summary Turmeric is a spice that contains curcumin, which has been shown to aid weight loss and fat loss in human and animal studies. Black pepper is a common household spice derived from the dried fruit of Piper nigrum , a flowering vine native to India.

It contains a powerful compound called piperine, which supplies both its pungent flavor and potential weight-lowering effects. One study found that supplementing with piperine helped reduce body weight in rats on a high-fat diet, even with no changes in food intake A test-tube study also showed that piperine effectively inhibited fat cell formation Potential side effects include :.

A review evaluated 14 clinical trials involving participants to identify the effects of ginger. It revealed that ginger intake decreased body weight and other weight loss indicators but did not affect body mass index BMI. Research suggests that ginger supplements are safe, but they can cause side effects, particularly when someone takes large doses.

These include:. Research from reviewed studies on ginseng to determine whether it can help with weight loss. The authors state that most investigations on the anti-obesity effect of ginseng have involved animals. Since only limited evidence suggests that the herb has the same effect on humans, further research is necessary.

The use of Asian ginseng for up to 6 months in recommended quantities appears safe for most people. A review explored the effects of capsaicin, a component of cayenne pepper.

It found that the spice has various health benefits, including promoting weight loss in people with obesity. Additionally, it was linked to reduced fat accumulation and increased satiety, which is a feeling of fullness.

Capsaicin is likely safe when an individual consumes it in amounts that are typical in food, but it is possibly unsafe in larger amounts or for long-term use. Side effects may include:. Research from analyzed four placebo-controlled studies to gauge the value of Caralluma fimbriata for obesity.

It found that the herb produced no significant reduction in most indicators of weight loss, as well as no changes in appetite and satiety. An older clinical trial assessed the safety of Caralluma fimbriata among 89 participants who took milligrams twice per day for 12 weeks. It notes that most adverse effects of those who took the supplement were mild and temporary.

They included:. A review explored the weight-related effects of a component of turmeric called curcumin. The data came from 21 studies involving 1, individuals with metabolic syndrome, which refers to the co-occurrence of obesity-related cardiovascular risk factors.

It found that the supplement improved BMI, waist circumference, and some, but not all, other indicators of obesity. The authors concluded that curcumin may be an effective supplement for metabolic syndrome management.

Additionally, they noted that researchers generally consider curcumin safe, and clinical trials indicate that people tolerate it well. Older research from reviewed studies related to the value of Gymnema sylvestre for weight management.

The authors found the herb has anti-obesity effects, as it was linked to reduced body weight and decreased fatty acid accumulation. Gymnema sylvestre is potentially safe if a person takes it for up to 20 months.

According to another study , the herb is safe in recommended doses, but high doses may cause:. A clinical trial investigated the effect of a green coffee bean extract on 71 healthy individuals who were considered overweight. The results indicated that it has weight loss effects that stem largely from a decrease in body fat percentage and regulation of lipid metabolism.

According to the authors, it appeared to be safe. A review also stated that research does not report side effects connected to the supplement. A small clinical trial compared the effects of cumin supplementation with those of orlistat Xenical , a weight loss medication.

Before using an over-the-counter or herbal diet remedy, talk with your health care provider. Nearly all over-the-counter supplements with claims of weight-loss properties contain some combination of these ingredients:.

In addition, some products contain ingredients that are found in prescription drugs, such as blood pressure medicines, seizure drugs, antidepressants, and diuretics water pills.

Some ingredients in over-the-counter diet products may not be safe. The Food and Drug Administration FDA warns people not to use some of them. Do not use products that contain these ingredients:.

Weight loss - herbal remedies and supplements; Obesity - herbal remedies; Overweight - herbal remedies. Barrea L, Altieri B, Polese B, et al. Nutritionist and obesity: brief overview on efficacy, safety, and drug interactions of the main weight-loss dietary supplements.

Int J Obes Suppl. PMID: pubmed. Lewis JH. Liver disease caused by anesthetics, chemicals, toxins, and herbal and dietary supplements. In: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger and Fordtran's Gastrointestinal and Liver Disease. Philadelphia, PA: Elsevier; chap National Institutes of Health Office of Dietary Supplements website.

Dietary supplements for weight loss: fact sheet for health professionals. Updated May 18, Accessed July 8, Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA.

Insulin is a hormone that sends a growth signal to the body, ultimately resulting in the storage of glucose; when insulin is secreted in excess, glucose will be stored as fat. This can wreak havoc on the normal process of metabolism, often resulting in weight accumulation and sugar cravings.

Herbal support for weight loss resistance due to insulin resistance may include gymnema, cinnamon, and berberine. Gymnema Gymnema sylvestre may help with sugar cravings by blocking sweet receptors on the tongue, impairing the ability to taste sweetness.

Thyroid hormone plays a significant role in metabolism and can be targeted to overcome weight loss resistance. The conversion from thyroxine T4 to the biologically active triiodothyronine T3 is an important step in activating mitochondria, allowing them to function at maximal capacity.

This can help boost metabolism which may then help with weight loss. The Ayurvedic herb coleus Coleus forskohlii has been studied for its beneficial role in weight loss and blood pressure regulation. Ashwagandha Withania somnifera is another herb that may help with the conversion of T4 to T3, particularly in cases of subclinical hypothyroidism.

Herbs such as rosemary Rosmarinus officinalis , schisandra Schisandra chinensis , and milk thistle Silybum marianum can upregulate liver detoxification enzymes, supporting the liver and potentially T3 conversion. Because sex hormones contribute to weight loss resistance, they are also a possible target for intervention, especially in women where estrogen and progesterone have significant effects.

For most women, a state of high estrogen and low progesterone is not well tolerated, so the adipose tissue will accumulate estrogen to try to clear it from the blood stream.

This triggers inflammation in the adipose tissue, which may contribute to systemic inflammation. Similarly, androgen levels can begin to drop due to adrenal stress and fatigue. As exhaustion and stress set in, cortisol levels rise and interfere with progesterone metabolism, exacerbating the issue.

Therefore, oftentimes the goal with weight loss resistance due to sex hormone disturbances is to support estrogen metabolism and reduce overall estrogen excess. Supporting phase two liver enzymes through rosemary, schisandra, and milk thistle may help clear excess estrogen.

Alternatively, chaste tree berry Vitex agnus-castus and white peony Paeonia lactiflora can support healthy estrogen and progesterone metabolism by supporting ovarian production of progesterone.

Both tribulus Tribulus terrestris and ashwagandha are androgen modulators and can help maintain muscle mass, support bone density, and aid in stress hormone recovery in women.

Finally, inflammation can be a major barrier to losing weight. Inflammation can become uncontrolled in conditions of overweight and obesity, making it very difficult to lose weight.

In response, the pancreas releases more insulin, which triggers even more inflammation. Inflammation also suppresses leptin, the appetite-regulating hormone that signals the brain to stop eating but reducing inflammation can help re-sensitize the brain to leptin.

For inflammation-related weight loss resistance, turmeric Curcuma longa is a great option. Other anti-inflammatory herbs include Indian frankincense Boswellia serrata , saffron Crocus sativus , nettle leaf Urtica dioica , and rosemary.

Many of these botanicals have been classified as regulators of oxidative stress, possessing both anti-inflammatory and antioxidant properties. Combining medicinal herbs with anti-inflammatory dietary interventions can provide a compound effect for addressing both weight loss and inflammation.

Weight loss resistance can be very frustrating but supporting the body and its biochemistry can help create a manageable, sustainable weight loss plan. Healthy dietary modifications combined with medicinal herbs that target insulin resistance, thyroid hormone, sex hormones, and inflammation can have synergistic effects on weight loss and overall health.

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It decreases blood sugar levels, stimulates insulin release, influences how the body absorbs cholesterol, and changes the way fat is processed in the body.

Read more: FatBlaster Max has just been banned. It can have side effects and interfere with other drugs you may be taking. Common side effects include diarrhoea, constipation, gas and an upset stomach. Large quantities may be fatal. Berberine is not recommended for people who are pregnant as it is thought it can cross the placenta and may harm the fetus.

It may also stimulate contractions of the uterus, which can inappropriately trigger birth. Because it can be transferred to breast milk it is not appropriate if breastfeeding. Berberine can also interact with many other drugs and supplements.

These include the immune-system drug ciclosporin, cough suppressants like dextromethorphan, and herbal remedies and medicines used to lower blood pressure, lower blood sugar levels, reduce blood clotting, and help with relaxation and sleep.

Read more: Science or Snake Oil: do skinny teas boost weight loss? If you are obese or overweight and are having trouble losing weight through diet and exercise alone then berberine may be of some help. However, before buying berberine, discuss it with your doctor or pharmacist to see if it will be safe for you, or if other medications might be more appropriate.

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Become an author Sign up as a reader Sign in. Tina Hinton , Nial Wheate , Rebecca Roubin , University of Sydney. Authors Tina Hinton Associate Professor of Pharmacology, University of Sydney Nial Wheate Associate Professor of the Sydney Pharmacy School, University of Sydney Rebecca Roubin Lecturer of the Sydney Pharmacy School, University of Sydney.

Diabetes Herbal medicine Losing weight weightloss supplements herbal supplements Weightloss Ozempic. Events More events. Methods: Four electronic databases Medline, Embase, CINAHL and Web of Science were searched from inception until August A total of 54 randomized placebo-controlled trials of healthy overweight or obese adults were identified.

Results: As a single agent, only Phaseolus vulgaris resulted in a statistically significant weight loss compared to placebo, although this was not considered clinically significant. No effect was seen for Camellia sinensis or Garcinia cambogia.