Doctor shares key supplements that could help with weight loss

Weight loss often feels like a journey full of promises, shortcuts, and constant advice on what works and what does not. Among the many approaches people turn to, supplements have gained considerable attention—offering claims of faster metabolism, reduced fat absorption, or better appetite control.While they may play a role, experts agree they work best when combined with a balanced diet and regular exercise. According to Dr Kunal Sood, MD, certain supplements can support weight management by making subtle but meaningful changes in how our bodies process food and store energy. These are not miracle fixes, but they can complement healthier choices and help bridge nutritional gaps when used correctly and in the right dose.Berberine acts on an internal metabolic regulator called AMPK, which helps the body manage how it produces and stores fat. By activating this switch, berberine can slightly lower fat production and improve how your body uses insulin, making it easier to handle calories more efficiently. In a 12-week study of people with a diagnosis of obesity, consumption of 500 mg berberine three times a day can reduce body weight by an average of 5 pounds (about 2.3 kg).Unlike fat burners, beta-glucans work through a different mechanism: they are a form of soluble fiber that slows how quickly sugar enters the bloodstream and helps you stay full longer. This can indirectly support weight loss by reducing overeating and stabilizing energy levels throughout the day.Caffeine is one of the most common metabolism enhancers found in coffee, guarana, yerba maté, and kola nut. It stimulates the central nervous system, leading to a temporary rise in calorie burn and increased fat use for a few hours after consumption. A study showed that a 100 mg dose could raise energy expenditure by around nine extra calories per hour for a short period. However, this effect tends to fade with regular use as the body adapts, which is why caffeine works best as a short-term aid rather than a long-term solution.L-carnitine plays a role in transporting fat into the mitochondria of cells, where it can be converted into energy. This mechanism has led to its use in many weight management programs. A study suggests that ingestion of 2000 mg l-carnitine per day provides the maximum effect in adults.Green tea contains a powerful blend of catechins, particularly EGCG, along with caffeine. Together, they enhance fat breakdown and increase daily calorie burn slightly. A typical effective dose is around 500 mg of green tea extract or EGCG per day, which is roughly equivalent to two to four cups of brewed green tea.White kidney bean extract works by inhibiting an enzyme responsible for breaking down carbohydrates, meaning fewer carbs are absorbed during digestion. This effect can create a small calorie deficit over time when taken before carbohydrate-heavy meals. While results are mixed, it may benefit those who consume higher-carb diets.