14 Natural Appetite Suppressants to Curb Hunger and Boost Weight Loss
Medically reviewed by Suzanne Fisher, RDMedically reviewed by Suzanne Fisher, RDA natural appetite suppressant is a food, herb, nutrient, or supplement that helps curb hunger or increase the rate of metabolism. High-fiber foods, lean proteins, and certain vitamins and minerals are examples of natural appetite suppressants.It's important to discuss targeted diet changes and supplement use, even those touted as natural, with a healthcare provider, as many supplements either act as bulk-forming laxatives or come with warnings.Moreover, many supplements marketed for weight loss (commonly known as diet pills) have been found to be contaminated with dangerous substances. In general, their use is not advisable.
ExplainerNo single supplement or food will be able to help you achieve your weight management goals. And hunger is your body telling you it's ready for fuel. A healthy overall approach to weight management is the way to go. Work with a registered dietitian or registered dietitian nutritionist (RD or RDN) to determine your unique nutrition and movement needs and goals. You can even look for RDs with an Obesity and Weight Management credential. This means they've had additional, extensive training and certification in this area.
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1. High-Fiber FoodsFiber is a type of complex carbohydrate found commonly in plant-based foods that the human body cannot fully digest or absorb. It's a vital part of a healthy diet and comes in two primary forms:Soluble fiber: Gel-like, reduces cholesterol and blood sugarInsoluble fiber: Bulk-forming, promotes regular bowel movementsOverall, fiber appears to decrease appetite by increasing satiety, or the feeling of being full. It may do this by stimulating the gastrointestinal system to signal the parts of the brain that help regulate appetite.A high-fiber diet helps maintain hormone levels that balance the feelings of fullness and hunger. It's believed that fiber also promotes satiety by helping to reduce the speed at which the contents of the stomach are emptied.High-fiber foods include:Raspberries, apples, and other fruitsVegetables like green peas, broccoli, and turnip greensWhole grains such as barley, bran, and oatsWhole grain pastaLegumes such as lentils, black beans, and split peasNuts and seeds, including chia seeds, almonds, and sunflower seedsIn general, adult women should consume 25 grams (g) of fiber a day, and adult men should consume 38 grams of fiber a day. Adults over the age of 50 don't need as much fiber; 21 grams for women and 30 grams for men.2. FenugreekFenugreek is an herb with edible seeds that can be consumed in foods or used to make teas or supplements. A 2015 study showed that subjects with overweight who drank fenugreek tea felt more fullness and a decreased appetite, perhaps due to the fenugreek's high fiber content. There was not, though, a difference in actual food intake.Some studies have suggested that fenugreek can help reduce blood sugar and, in theory, help with weight management.Although generally considered safe in the amounts found in foods, increased use and supplements should be used with caution. Side effects may include a harmful drop in blood sugar (with increased amounts) and gastric issues. Less commonly, it might cause dizziness, headaches, and liver toxicity.Pregnant people should avoid fenugreek, as it has been linked to increase risks of birth defects. Studies have been inconclusive as to its effect on breastfeeding people and lactation, so as always consult with a medical provider about fenugreek use and safety.3. PsylliumPsyllium is a soluble plant-based fiber that forms a gel-like substance in the stomach, which creates a sensation of fullness and thereby decreases appetite. It can be found naturally in foods, but also as supplement, most commonly as a powder taken with plenty of water.While some studies state more evidence is needed to promote using psyllium for appetite suppression and weight loss, a 2023 review showed that it may be effective in facilitating weight loss in those with obesity or those with excess weight.Psyllium is often used as a bulk-forming laxative (found in products like Metamucil) and is used to treat constipation with proper dosage. Therefore, common side effects of psyllium may include stomach discomfort and bloating. In general, using laxatives for the purpose of weight loss is not recommended, especially without the guidance of a medical provider.Do not take psyllium if you have appendicitis, intestinal blockage, or difficulty swallowing, and talk to a doctor about supplement use before taking it (especially if you are pregnant). If you have difficulty breathing or swallowing when taking psyllium, get medical help right away, as ingesting psyllium supplements without the proper amount of water can cause the fiber to swell.Avoid taking the following medications within three hours of taking psyllium:Thyroid medications, like Synthroid (levothyroxine)Lanoxin (digoxin) AspirinMacrobid (nitrofurantoin)
ExplainerIn the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
4. GlucomannanGlucomannan is a soluble fiber found in roots, tubers, and many plant bulbs that can absorb up to 50 times its weight in water. It is suggested that glucomannan may help increase feelings of satiety and prolong gastric emptying.Although some studies on people with obesity or those with excess weight have been promising, more research needs to be done to assess glucomannan's effect on weight loss.There is no set suggested dose of glucomannan, although it can be found in powder, capsule, and gummy form and is generally suggested at roughly 2 to 3 grams daily, taken with plenty of water to avoid any kind of blockage.As with psyllium, glucomannan is a bulk-forming laxative and gastric side effects, like stomach discomfort, bloating, constipation, and diarrhea, are possible. There have been reports of esophageal obstruction when consumed in tablet form. Again, using laxatives for the purpose of weight loss is not recommended, especially without the guidance of a medical provider.
TakeawaySome evidence suggests that psyllium and glucomannan (which are fiber supplements) have the following properties:Decreases cholesterol levelsDecreases blood sugar levelsDecreases absorption of carbohydratesDelays gastric emptying Promotes a feeling of fullness
5. AgarAgar, which is a gelatinous substance derived from red algae, was shown to reduce body weight and fat in a 16-week study of 76 people (consuming a conventional Japanese diet) with type 2 diabetes. In this study, subjects took 180 grams daily by mouth.Agar also acts as a bulk-forming laxative and should also be taken with plenty of water to avoid bowel or esophageal obstruction. Research, though, is limited as to the effects of agar in general, but especially, as an appetite suppressant and people should consult with a medical provider before use, especially as side effects and interactions are also limited.6. Lean ProteinGetting enough protein from your diet is essential to help build and maintain muscle mass.Protein consumption can help regulate your appetite by influencing hormones responsible for increased satiety. Protein can also help you reduce your body weight and body fat. Foods that are high in protein include:Lean meats including beef and porkPoultry such as chicken and turkeyEggsFish and shellfish, including tuna, snapper, prawns, crab, and scallopsLean dairy products including milk, cottage cheese, yogurt, and whey proteinLegumes and beans like black beans, lentils, and chickpeasThe International Society of Sports Nutrition recommends that exercising individuals consume at least 1.4 to 2.0 g of protein per kilogram (kg) of body weight (g/kg) daily. Average adults need around 0.8 to 1.0 g/kg.Consult your healthcare provider or registered dietitian to determine the appropriate protein intake if you have kidney or liver problems or if you are on Parkinson's medication. 7. Calcium and Vitamin DCalcium and vitamin D are believed to work together to help control appetite. Calcium may help increase the secretion of incretins, which are hormones that help reduce appetite. Vitamin D helps the body absorb calcium.CalciumGetting calcium from foods is generally better than getting it from supplements. Good food sources of calcium include the following:Dairy products (yogurt, kefir, milk)Dark, leafy greensThe recommended daily amounts of calcium are as follows.19–50 years (males and females): 1,000 milligrams (mg)51–70 years (males): 1,000 mg51–70 years (females): 1,200 mgOlder than 70 years (males and females): 1,200 mgConsult your pharmacist about the appropriate timing of taking supplements with medication, as calcium can interfere with the absorption of certain antibiotics and thyroid medications.Vitamin DVitamin D is present in a few foods, but you may find it easier to get from a supplement. Getting enough vitamin D is important, particularly during darker months or at higher latitudes or if you take certain medications that block the absorption of fat-soluble vitamins.Foods that contain vitamin D include:Fatty fish like tuna, salmon, and troutBeef liverEgg yolksMushroomsAs a supplement, vitamin D is best absorbed when taken with a healthy fat.The recommended daily amounts of vitamin D are as follows.19–50 years (males and females): 600 international units (IU)51–70 years (males and females): 600 IUOlder than 70 years (males and females): 800 IU8. Probiotics and SynbioticsProbiotics are beneficial gut bacteria or yeast. Prebiotics are nondigestible fibers that support the growth of those microorganisms. Synbiotics refer to the combination of both probiotics and prebiotics.Supplementation with synbiotics has been shown to increase the abundance of beneficial gut bacteria in people who are overweight or obese.Inulin, a type of fiber extracted from chicory, is a prebiotic that has the following effects in people with type 2 diabetes:Reduced weightIncreased satietyImproved blood sugar levelsHowever, the effects of inulin on weight and satiety in people who are overweight or have obesity but do not have diabetes are unclear. The following dosages of probiotics and prebiotics have been used in clinical studies:Probiotic dose: One capsule containing 69 mg or 15 x 109 colony-forming units (CFU) of Lactobacillus acidophilus, Bifidobacterium lactis, B. longum, and B. bifidum by mouthPrebiotic dose: 5.5 g per day (2.75 g of galactooligosaccharides and the remaining simple sugars) by mouthInulin dose: 10 g per day by mouthSome side effects of probiotics and prebiotics include the following:Abdominal crampingDiarrheaSoft stoolsConstipationBloatingFlatulenceSome probiotics have caused infections in people with a compromised immune system. Before taking probiotics, talk with your healthcare provider if you have a weakened immune system.Probiotics and prebiotics are safe during and after pregnancy and lactation, although it is always best to discuss with a medical provider.
TakeawayAntibiotics can decrease the effects of probiotics. As such, take probiotics at least two hours before or after antibiotics.
9. Green Tea ExtractGreen tea contains catechin (a potent antioxidant), epigallocatechin-3-gallate (EGCG), and caffeine.In studies, green tea extract (given orally in doses that range from 100 to 460 mg per day by mouth) has been shown to have the following effects:Increased fullnessDecreased appetiteBlocked enzymes responsible for breaking down fat and carbohydratesDriven gut bacteria to produce short-chain fatty acids, positively affecting gut healthThe caffeine in green tea has been proposed to contribute to the following:Appetite suppressionIncreased metabolismAs green tea contains caffeine, it is advised that you limit your caffeine intake to no more than about 300 mg if you are pregnant or breastfeeding. No side effects were reported in the studies.But green tea may increase the risk of congenital disabilities caused by folic acid deficiency. Tea can also decrease iron absorption. You may want to avoid drinking it with meals.Liver problems have been reported with using green tea extract in pill form. If you have liver disease, consult a healthcare provider before taking products with green tea extract.Green tea and EGCG can affect the intestinal absorption of fats, and therefore the absorption and efficacy of certain medications, so always check with a medical professional before adding to your regimen.10. Alpha Lipoic Acid (ALA)ALA is an antioxidant fatty acid that helps the body make energy from sugars. Preliminary evidence suggests ALA can suppressed appetite, increase the breakdown of fat, reduce fat generation, and improve blood sugar metabolism in people with type 2 diabetes.ALA can be found in foods, such as red meat, carrots, beets, spinach, broccoli, and potatoes, as well as in supplement form. It is most often taken by adults in doses of 600 to 1, 800 mg by mouth daily for up to six months.Some of the side effects of ALA are as follows:Abdominal painNauseaUrticaria (hives)ItchingHypoglycemia (low blood sugar)ALA might interact with medications such as blood thinners and cancer, thyroid, and antidiabetic drugs. Precautions should be taken in the following instances:Pregnancy: ALA has been used safely in pregnancy in doses of up to 600 mg daily for up to four weeks, although pregnant people should always consult with a medical provider. However, the safety of ALA use during breastfeeding is unknown.Children: Seizures, vomiting, and unconsciousness have been reported in children aged 14 months to 16 years who took 2,400 mg of ALA as a single dose. Surgery: Because ALA might interfere with blood sugar control during and after surgery, ALA should be stopped two weeks before elective surgical procedures.Vitamin B1 deficiency: ALA can lower your body's vitamin B1 (thiamine). Excessive alcohol intake can worsen vitamin B1 deficiency.11. Conjugated Linoleic Acid (CLA)Conjugated linoleic acid (CLA) is a polyunsaturated fatty acid found in dairy products, beef, and lamb. It is also available in supplements. A review suggests CLA decreased the size of fat cells, blocked fat production, and changed the gut microbiotaWhile the effect of CLA on appetite is unclear, a review of a group of studies indicated that taking 3.4 g of CLA daily for 12 weeks in people over 44 years of age promoted weight and fat loss.Overall, early evidence suggests that CLA could be used for treating obesity in addition to dietary modification. However, further research in humans is needed to confirm the results.Most reported side effects were gastrointestinal, including abdominal discomfort, bloating, loose stools, and indigestion. It is unclear how CLA interacts with prescription and nonprescription medications.People should discuss use with a medical provider and caution should be taken in people with the following conditions or characteristics:Diabetes: Some animal and human studies have shown that CLA supplementation can increase inflammation and insulin resistance (when muscle, fat, and liver cells don’t respond well to insulin and can’t take up glucose from the blood, requiring more insulin). Consult with your healthcare provider before starting ALA if you have diabetes.Pregnant or breastfeeding: The safety of CLA in pregnancy or breastfeeding is unknown. Children: While research on the safety of CLA in children is lacking, one clinical trial looked at the effect of using CLA in children with asthma aged between six and 18 years. No adverse effects were noted in the study.Liver disease: Animal studies showed that CLA supplementation resulted in an enlarged liver and fatty liver. However, a 12-week study conducted in females who were overweight or had obesity found that CLA was well tolerated and safe for the liver with no significant changes in liver function tests. However, the study was limited in its study population. Further research, including more diverse populations, is warranted. 12. TyrosineTyrosine is one of various amino acids found in whey protein. It has been shown to have the following effects.Decreased hungerIncreased satietyIncreased the glucagon-like peptide 1 (GLP-1), a hormone that increases satiety, among other functionsHowever, outcomes from the study above are limited because it was conducted in only eight females with obesity and subjects were given whey proteins that contained various amino acids and not specifically tyrosine. Further studies with a larger sample size and a more diverse population are needed. Caution should be taken if you take the following medications.Levodopa: Tyrosine and protein, in general, compete with levodopa for gut absorption and thus lower the efficacy of levodopa.Thyroid drugs: Tyrosine is one of the components used to produce thyroid hormone. Taking tyrosine with a thyroid replacement drug may increase thyroid hormone levels. Therefore, avoid tyrosine if you have thyroiditis, hyperthyroidism, or Graves’ disease.Monoamine oxidase inhibitors (MAOIs): Tyrosine is broken down into tyramine. High levels of tyramine can cause high blood pressure and migraines. Drugs such as MAOIs prevent the breakdown of tyramine and, therefore, cause a build-up of tyramine. Talk to your healthcare provider before starting tyrosine if you take MAOIs or have high blood pressure or migraines.13. Bitter Orange (Citrus Aurantium)Bitter orange (Citrus aurantium) contains a chemical compound called p-synephrine, which is known to suppress appetite (via slowed movement of food through the gastrointestinal tract) and increase energy expenditure and fat breakdown.Despite its popular use as an over-the-counter weight loss product, the quality of evidence is low to support the use of bitter orange for appetite control and weight loss in humans.Some studies have shown that bitter orange increased blood pressure and heart rate with long-term use (i.e., eight weeks), although conflicting evidence exists. Caution should be taken if you have high blood pressure, irregular heart rate, or other cardiovascular diseases. The safety of bitter orange is unknown in the context of pregnancy or breastfeeding.Some studies show that bitter orange juice increases blood levels of drugs, such as Neoral (cyclosporine) and Invirase (saquinavir), broken down by the CYP3A4 liver enzyme.
Is ephedra safe?Ephedra (also known as má huáng) is a stimulant that promotes weight loss by increasing thermogenesis and suppressing appetite. However, the Food and Drug Administration (FDA) banned the use of ephedra in dietary supplements due to safety concerns.Ephedra is associated with the following reported side effects:NauseaVomitingPsychiatric symptoms (anxiety and mood changes)Hypertension (high blood pressure)Palpitations (irregular heart rate)StrokeSeizuresHeart attackDeathWith the removal of ephedra from the market, bitter orange is commonly used as a substitute for ephedra due to the structural similarity between p-synephrine and ephedrine, the main component in the herb ephedra. Despite the similarity in structure, p-synephrine acts differently from ephedra.Weight loss supplements can have side effects and interact with prescription drugs, over-the-counter drugs, and other dietary supplements. Additionally, some products might be adulterated or tainted with prescription-drug ingredients.
14. DHEADHEA is a hormone produced by the adrenal glands and the liver. It serves as a precursor to sex hormones.
DHEA vs. 7-Keto-DHEADHEA (dehydroepiandrosterone) and 7-keto-DHEA are related but different. A limited number of studies suggests that 7-keto-DHEA, a form of DHEA, decreased body fat in people who are overweight or obese. The mechanism behind the weight loss effect of 7-keto DHEA is due to its thermogenic effect, resulting in increased energy expenditure and increased metabolic rate.The dose of 7-keto DHEA used in clinical trials is 200 mg per day by mouth.
One clinical study suggested DHEA favorably impacted body composition. An older study suggested the DHEA therapy showed a decrease in fat in elderly people, although further research is still needed.Another study used 100 mg per day of DHEA. Dosages may range between 25 mg and 100 mg per day. Using DHEA at high doses (i.e., doses higher than 50 to 100 mg per day) or for an extended period can increase the risk of severe side effects, including cancer.Always consult a healthcare provider before adding a supplement to your regimen. It should be noted that the use of DHEA in medications and over-the-counter supplements is banned in sports by the United States Anti-Doping Agency.Caution should especially be taken in the following situations:Pregnancy and breastfeeding: DHEA can increase androgen levels and harm the baby. Do not use DHEA if you are pregnant or breastfeeding. Diabetes: DHEA can affect how insulin works in the body. Monitor blood sugar levels closely if you have diabetes and are taking DHEA.Hormone-sensitive conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: Since DHEA can be converted to estrogen, you should avoid DHEA if you have conditions that are made worse by estrogen. High cholesterol: DHEA might decrease high-density lipoprotein cholesterol ("good" cholesterol). Talk with your healthcare provider before starting DHEA if you have high cholesterol or heart disease.Liver problems: As DHEA can worsen liver problems, avoid DHEA if you have liver problems.Depression and mood disorders: Due to the risk of excitability, impulsiveness, and irritability, talk to your healthcare provider if you have mood disorders. Polycystic ovary syndrome (PCOS): Avoid DHEA if you have PCOS because DHEA might worsen PCOS.DHEA may interact with estrogen or testosterone supplements and aromatase inhibitors, which are medications that work to lower estrogen levels in the body. It may interact with the breast cancer drug tamoxifen by increasing estrogen levels and decreasing its effect. It may also interact with, among other drugs, blood thinners, antidepressants, and insomnia medications, as well as tuberculosis vaccine.Some supplements that interact with DHEA include, but aren't limited to, garlic, ginger, ginkgo, panax ginseng (all of which increases bleeding risk), and licorice (which increases levels of DHEA).Other Tips for Suppressing AppetiteA sustainable approach to weight management and overall health involves the following:Getting regular exercise that you enjoy Managing stressFollowing a balanced dietGetting social support and mental health support when neededAdequate hydration, especially from drinking waterSummaryThere are no miracle dietary supplements that help with weight loss.Getting enough fiber and protein is a natural way to suppress your appetite. Some vitamins and minerals such as calcium and vitamin D may also help. There is limited evidence that supplements like green tea extract and probiotics can work to suppress your appetite and use of many supplements, although touted as natural, should be discussed with a healthcare provider.A sustainable approach to weight management best involves a balanced diet and getting regular exercise that you enjoy. Read the original article on Verywell Health.
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