If you’re eating low-calorie, low-fat and exercising but the scale won’t budge, missing nutrients could be part of the problem. Supplements won’t make weight fall off by themselves, but when combined with sensible diet and exercise they can help. Many people—especially those who eat out or rely on processed foods—don’t get enough key nutrients. The right supplements can support metabolism, curb appetite, stabilize blood sugar, preserve muscle, and otherwise make weight loss easier.
Glutamine
Glutamine is an amino acid your body uses to build protein and maintain muscle. Because muscle helps burn calories, not having enough glutamine can hinder weight loss. In one study, women who took glutamine for four weeks lost more weight than women who took only a protein supplement. You can get glutamine from foods like beans, spinach, and cabbage, but if you don’t eat those regularly, a supplement can help.
Fat-burning blends
Some supplements combine natural ingredients—like garcinia cambogia, turmeric, green coffee and green tea extracts, cayenne, konjac fiber and raspberry ketones—to boost metabolism and reduce appetite. These products often aim to raise energy and support fat loss; many are formulated specifically with women in mind. Look for transparent ingredient lists and realistic claims.
Matcha green tea
Matcha contains high levels of the antioxidant EGCG, which can boost metabolism during exercise. Because matcha uses whole ground leaves, it delivers more EGCG than regular green tea. It has a slightly bitter taste but mixes well in smoothies, iced drinks, or a latte with non-dairy milk. Matcha is most effective for weight management when paired with regular exercise.
Fish oil (omega-3s)
Omega-3 fatty acids support heart health and may help trigger enzymes that promote fat burning. While omega-3s are found in foods like salmon and certain nuts, many people don’t eat enough of these foods. Fish oil capsules are an easy way to increase intake.
Vitamin D
Vitamin D affects how your body decides to burn or store fat. Low vitamin D can raise parathyroid hormone (PTH), which may push cells to convert sugars into fat rather than energy. Some research suggests that increasing vitamin D while on a low-calorie diet can boost weight loss, including around the belly. You can raise vitamin D through sensible sun exposure or supplements. Vitamin D also helps the body absorb calcium.
Calcium
Research suggests that a higher-calcium diet can enhance weight loss on a low-calorie plan. For certain groups, like African Americans, calcium-rich diets may be especially beneficial. To get weight-loss benefits you may need more than a couple glasses of milk—consider a calcium supplement that also includes vitamin D.
Probiotics
People who are overweight often have different gut bacteria than those at a healthy weight. Certain probiotic strains, such as Lactobacillus rhamnosus, have been linked to sustained weight loss in women. Adding probiotic foods like low-sugar Greek yogurt, sauerkraut or kimchi can help, but a good-quality probiotic supplement can speed gut recovery. For best results many experts recommend a high-potency product; look for stable, well-sealed packaging that blocks light.
Carnitine
Carnitine is an amino acid involved in how the body metabolizes fats and carbohydrates. Low carnitine levels can reduce the body’s ability to burn fat, so some people use carnitine supplements to support fat metabolism, especially around workouts.
Olive leaf extract
Olive leaf extract—one of the substances behind olive oil’s benefits—can help manage blood glucose levels. Stable blood sugar reduces fat storage and cuts cravings, which supports weight management.
Apple cider vinegar
Apple cider vinegar contains acetic acid, which may help balance pH and support mineral absorption, protein digestion, and metabolic function. It’s usually best consumed diluted in a drink; sipping through a straw can protect tooth enamel. Use organic, unfiltered varieties that contain “the mother.” ACV supports long-term, steady weight loss rather than rapid drops.
Vitamin B12
Vitamin B12 helps convert food into energy rather than storing it as fat. If low energy keeps you from exercising, B12 supplementation can help restore energy levels. It’s commonly included in multivitamins or taken separately.
Final note
No supplement replaces a healthy diet and consistent exercise. Used sensibly, however, certain vitamins and supplements can fill gaps, support metabolism, reduce cravings, and help you get past plateaus.
