Weight loss gummies have become increasingly popular as people seek convenient ways to manage their weight. These products promise to help burn fat, curb appetite, and boost metabolism, appealing to those looking for alternatives, especially with the rise of GLP-1s. While many are drawn to these supplements, it's important to understand their ingredients, effectiveness, and potential risks.
What are Weight Loss Gummies?
Weight loss gummies are supplements designed to aid weight loss efforts. They come in a chewable form, similar to regular gummy vitamins, and are marketed to support various aspects of weight management, such as burning fat and suppressing appetite. However, it's crucial to approach these products with a critical eye, as the Food and Drug Administration (FDA) does not regulate dietary supplements for safety or efficacy.
Ingredients in Weight Loss Gummies
Weight loss gummies contain a variety of ingredients, often in doses smaller than those studied for their potential effects. Some of the most common ingredients include:
Apple Cider Vinegar (ACV)
ACV is a popular ingredient in weight loss gummies. It may reduce the glycemic load of food and prevent blood sugar spikes, which can help regulate insulin levels. High insulin levels can reduce fat burning, so ACV may indirectly affect appetite. Research also suggests that ACV may lower hunger hormones (ghrelin levels) and help regulate blood glucose and energy.
However, studies on ACV's effects on weight loss have shown only small effects. A 2024 study published in BMJ Nutrition, Prevention & Health found that people who consumed 5 to 15 milliliters of ACV daily for 12 weeks lost between 6 and 8 pounds. While this indicates some potential benefit, it's important to note that weight can fluctuate significantly from day to day.
Read also: Ingredients in Menopause Gummies
Green Tea
Green tea contains catechins, plant compounds with anti-inflammatory and anti-cancer benefits. Epigallocatechin gallate (EGCG) is the most abundant green tea catechin and is considered the most bioactive component for inducing weight loss by preventing fat cells from growing.
Some studies suggest that green tea extract could have modest weight loss effects, potentially leading to a loss of less than 1 kilogram. Green tea may also increase energy, decrease fat absorption, and lower cholesterol. Animal research indicates it could lower the risk of type 2 diabetes, which could be beneficial for weight loss. However, doctors often recommend drinking green tea rather than taking it in supplement form.
Caffeine
Caffeine is known for its energy-boosting effects and may also suppress appetite. Research suggests a small link between caffeine and weight loss. A 2019 systematic review and meta-analysis of randomized controlled trials indicated that caffeine intake might contribute to weight loss, a lower BMI, and body fat loss.
However, high doses of caffeine (above 500 milligrams a day for adults) may not be safe and can cause jitteriness and interfere with sleep, which may negatively affect weight.
Ketones
Exogenous ketones are supplements that mimic ketosis, a natural process where the body burns fat for energy instead of glucose. A keto diet can have the same effect, but gummies likely do not contain enough of a dose to trigger ketosis. Exogenous ketones have not been extensively studied for weight loss, and there is little evidence that they can minimize hunger hormones.
Read also: The Science Behind BHB Gummies
Risks of Taking Weight Loss Gummies
Weight loss gummies may have side effects and potential risks. Because the FDA does not regulate them as medications, the exact amount of each ingredient may not be guaranteed, and there could be toxic additives.
Specific ingredients can also pose risks:
- Caffeine: Can increase heart rate or cause arrhythmia, so people with heart problems should avoid supplements with caffeine.
- ACV: Can cause nausea and heartburn. People with a history of swallowing problems or esophageal disease should avoid gummies with vinegar. Those with insulin-dependent diabetes should avoid them during instances of low blood sugar.
- Added Sugar: Gummies may contain added sugar, which can be counterproductive for weight management.
It is always a good idea to talk to your doctor before taking any supplement, especially if you have chronic medical conditions.
Effectiveness of Weight Loss Gummies
Based on current research, it is unlikely that weight loss gummies can help you lose weight. However, they may have a placebo effect, which could inspire someone to exercise more and change their diet.
Third-Party Reviews
Several weight loss gummies are bestsellers on Amazon, but more research is needed to substantiate each product’s claims. Here are a few examples:
Read also: The Truth About Metabolism Gummies
- Goli Apple Cider Vinegar Gummy Vitamins: These gummies contain ACV and vitamin B12, claiming to support metabolism, digestion, and appetite suppression. Some reviewers noted an increase in energy but no change in weight.
- Nobi Green Tea Fat Burner Gummies: These gummies contain green tea extract, garcinia extract, raspberry ketones, green coffee bean extract, and caffeine, claiming to help burn calories and fat, support metabolism, and suppress appetite. Some reviewers reported more energy and modest weight loss, while others noted no weight change.
- Hydroxycut Gummy Vitamin: These gummies contain vitamins and minerals along with Coffea robusta extract. Some reviewers said these gummies help suppress appetite, while others mentioned experiencing side effects like headaches or jitteriness.
When to Seek Help for Weight Loss
Lifestyle modifications and behavioral changes in nutrition and physical activity remain the most successful ways to lose weight. Obesity is a chronic condition associated with hundreds of diseases, including heart disease, cancer, and diabetes. The goal of obesity treatment is losing excess fat while preserving lean body mass, which requires sustainable strategies to improve daily lifestyle habits for nutrition, exercise, sleep, and stress management that take months to years for durable results.
Seeking help from a doctor is a good place to start. A doctor can perform a physical exam, get a medical history, and interview you about your lifestyle to make personalized suggestions. This might include dietary changes, exercise programs, a referral to a registered dietitian, or medication, such as GLP-1s.
Misleading Marketing and False Promises
The FTC warns consumers about weight loss supplements and advises caution regarding false promises. Be wary of products that claim you’ll lose a significant amount of weight in a short time without diet or exercise, or that promise to work for everyone or take weight off permanently. Also, watch out for fake "success" stories and altered "before" and "after" images.