When it comes to weight loss supplements, it’s important to start with a reality check — no supplement on the market will cause significant fat loss by itself. Weight loss only happens when a negative energy balance (burning more energy than you consume) is achieved consistently over time.

That said, some supplements can make it easier to maintain a calorie deficit by eliciting effects on energy intake and/or energy expenditure. Still, the effect sizes are modest — far smaller than what supplement marketing often promises. But if you’re looking to fine-tune your approach and want every advantage you can safely use, here are three evidence-based supplements worth considering.

1. Protein Supplements

Protein powders, shakes, and bars can be helpful tools for supporting both satiety and muscle preservation during a fat loss phase. Many people struggle to hit their protein goals through food alone, and a quick shake or bar can make that much easier.

Pros:

• Helps maintain lean tissue during weight loss
• Increases feelings of fullness (although not quite as much as whole, unprocessed sources of protein)
• Convenient and portable
• Sometimes tasty and might replace previously denser, more indulgent foods
  
  

Cons/Risks:

• Some powders contain unnecessary additives or low-quality protein sources
• Can be overused, replacing nutrient-dense whole foods
• May cause digestive discomfort in those with lactose sensitivity (especially whey-based products)
• If not third-party tested, may contain ingredients detrimental to health
  
  

2. Caffeine

Caffeine is one of the most well-studied and effective performance enhancing supplements. It can slightly increase energy expenditure through a thermogenic effect (increase in heat production), and improve workout quality, which may help support fat loss indirectly. It may also have a small effect on helping to mobilize fatty acids from fat cells so they can be used for fuel. The trouble is, of course, that caffeine is a stimulant, and therefore can have some unfortunate side-effects. One of the more prominent ones being sleep disturbance, which can have knock-on effects on appetite (not in a good way), and potentially cancel any weight loss benefit if over-used. To avoid the negative effects of caffeine, it is advisable to stay below 400mg/day, and avoid using caffeine later in the day so your body has ample time to metabolize it before bed.

Pros:

• Boosts alertness and focus
• Can improve workout intensity, and quality
• Slightly increases calorie expenditure
• Cheap and easily available in many forms (coffee, tea, pre-workouts, etc.)
  
  

Cons/Risks:

• Can cause anxiety, jitteriness, or sleep issues
• Overuse leads to tolerance and reduced effects
• May raise heart rate or blood pressure in sensitive individuals
  
  

3. Psyllium Husk Fiber

Psyllium husk is a soluble fiber that forms a gel when mixed with water. It can help control appetite by promoting fullness and slowing digestion, making it easier to stick to a calorie deficit. Most commonly ~2-5g of psyllium husk is taken before each meal to leverage the appetite regulating effects. However, it should be noted that psyllium husk is a type of fiber, and so it is best to increase the dose slowly over time to avoid GI intolerance. It is also advisable to increase fluid intake alongside introducing psyllium husk, to maintain healthy bowel regularity.

Pros:

• Improves fullness and satiety
• Supports digestive health
• May help regulate blood sugar and cholesterol
  
  

Cons/Risks:

• Can cause bloating or gas if introduced too quickly
• Requires adequate water intake to prevent discomfort
• Should be used carefully alongside medications, as it may affect absorption (speak with your doctor!)
  
  

The Bottom Line

Choosing whether to use supplements should always come down to a risk-to-reward ratio. Ask yourself: Is the potential benefit worth the cost, effort, or possible side effects? For most people, supplements are best used as supportive tools, not cornerstones of a weight loss plan.

At Redesign Nutrition, we help clients make these decisions based on their unique needs, preferences, and health context. Inside The Lifestyle Redesign – Sustainable Weight Loss Course, you’ll learn how to determine if supplements are right for you — and how to individualize your protocol safely, for real, sustainable results.