The 4 Best Weight Loss Supplements for Women Over 50, According to a Doctor
A simple multivitamin could be the boost your weight loss plan has been missing
When it comes to losing weight, diet and exercise are always the best route for long-term results. That said, if you’ve hit a roadblock (who hasn’t?) and are struggling to shed unwanted pounds, the best weight loss supplements for women may help get you over that hurdle.
“There’s no magic pill for weight loss, but certain supplements can definitely help support the process, especially for women over 50,” says Raj Dasgupta, MD, a board-certified physician specializing in internal medicine, pulmonology, critical care and sleep medicine and chief Medical Advisor for Garage Gym Reviews.
Before turning to pricey weight loss drugs or pills, it’s worth giving these natural supplements a try.
Woman's World Answers
The best weight loss supplements for women: doctor-approved picks
Here’s everything you need to know about natural supplements that support weight management (just be sure to talk to your doctor before trying anything new):
Fiber supplements for appetite control and digestion
Although fiber supplements are typically used to make bowel movements a bit, er, smoother, most Americans can likely benefit from them, per the Cleveland Clinic. That’s because only five percent of us get enough fiber in our diets.
Although it’s best to get that fiber from fruits, vegetables, whole grains and legumes like beans, a fiber supplement can also help you meet your quota of between 22 and 34 grams of fiber per day—and might also help prevent overeating. “Fiber supplements are great for curbing appetite and supporting digestion,” says Dr. Dasgupta.
Potential side effects: Fiber supplements can cause stomach bloating and gas. They may not be safe for those with stomach problems or Crohn’s disease.
Protein powder to preserve muscle and curb cravings
There are a few potential ways a high-protein shake could help you shed pounds. “Protein powders can help maintain muscle mass and keep you feeling full longer,” says Dr. Dasgupta. (Discover how much protein you need to lose weight here.)
In fact, those who consumed more protein (about 23 percent of their daily calories) and who ate more fiber lost 13 percent of their body weight—nearly six times more than those who didn’t—in a 2024 study published in the journal Obesity Science and Practice. Try adding a scoop of protein powder to your morning smoothie (ideally one that includes healthy picks like fruits, veggies and protein-rich Greek yogurt) to curb cravings naturally.
Potential side effects: Protein powders can cause digestive distress, especially for those who have trouble digesting lactose if it’s a milk-based protein powder, according to Harvard Medical School.
Green tea extract & caffeine for a gentle boost
Although more research is needed, ingredients like green tea extract and caffeine may give a gentle boost to metabolism and fat burning, says Dr. Dasgupta. The results are likely minor: People who consume green tea tend to lose under four pounds, according to a 2020 review in Phytotherapy Research.
However, there may be other benefits to these weight loss supplements. Green tea extract has also been shown to decrease “bad” LDL cholesterol by 5 percent in overweight and obese women in six weeks, according to a 2018 study in BMC Complementary and Alternative Medicine.
Potential side effects: Nausea, vomiting, diarrhea, stomach pain, headache and palpitations have all been reported in connection to green tea extract.
Multivitamins to fill those nutritional gaps
Surprisingly, one of the best weight loss supplements for women might be a simple multivitamin. “It’s important to stay on top of nutrients like vitamin D, magnesium and B vitamins, since deficiencies can make it harder to manage weight,” says Dr. Dasgupta. Ask your doctor if you should consider a multivitamin or other supplements to ensure you’re getting enough of the nutrients needed to maintain a healthy weight.
Potential side effects: Taking too much of any given vitamin can cause side effects or even lead to more serious issues. For instance, too many B vitamins can cause high blood pressure, stomach pain, impaired vision, nausea and even liver or nerve damage.
The bottom line on weight loss supplements
The best weight loss supplements for women over age 50 include fiber, green tea, protein and a multivitamin. While there’s no magic fix, they can support your weight loss journey when paired with a healthy diet and regular exercise. Just remember that it’s always best to consult a healthcare professional before starting a new supplement.
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