Best picks
Best supplements for weight loss
There's no magic pill — but a few picks make the fundamentals easier.
No supplement replaces a calorie deficit. What some can do is support the fundamentals: protein intake, satiety, energy, and muscle preservation while cutting.
Protein and fiber are the two picks most worth the money. Everything else is optimization at best.
The picks
Top 4 for weight loss
- #1Protein Powder
Protein is the #1 satiety macro. Hitting ~1g/lb of goal weight preserves muscle and kills hunger.
- Dose
- 25–30 g
- When
- afternoon
- #2Psyllium Husk
Psyllium slows digestion and blunts appetite — cheap, evidence-backed, underrated.
- Dose
- 5 g
- When
- evening
- #3Caffeine + L-Theanine
Caffeine mildly raises energy expenditure and suppresses appetite. L-theanine takes the jittery edge off.
- Dose
- 100 mg + 200 mg
- When
- morning
- #4Creatine Monohydrate
Preserves strength and muscle while in a deficit — critical if you want to keep the muscle under the fat.
- Dose
- 5 g
- When
- anytime
Before you buy
- Strength train while cutting. Weight loss without resistance training is 25–30% muscle.
- Skip fat-burner blends. They're caffeine + stimulants with lawsuits attached.
Common questions
What about berberine or GLP-1 agonists?
GLP-1s (Ozempic, Wegovy) work — but they're prescription. Berberine has modest metabolic effects; not a weight-loss drug.
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