If you’re looking to lose a few pounds, you might be tempted by weight loss gummies that promise to help burn fat, curb your appetite, and boost metabolism. These supplements have certainly gained popularity, especially with the recent surge in interest around GLP-1 medications. In fact, about 15 percent of U.S. adults have tried weight loss supplements at some point, spending billions of dollars annually on products that claim to help with weight management.
But before you buy into the gummy trend, we decided to ask the experts: Are these supplements truly effective, or is it just another marketing gimmick?
“I, too, wish weight loss gummies were the answer,” says Naomi Parrella, M.D., medical director of the Center for Weight Loss & Lifestyle Medicine at Rush University in Chicago. Unfortunately, the reality is a little different. Let’s break down the ingredients commonly found in these gummies, evaluate their effectiveness, and explore the potential risks associated with their use.
What’s Inside Weight Loss Gummies?
Weight loss gummies often contain a range of ingredients, each with varying levels of evidence supporting its effectiveness for weight management. Here’s a closer look at the most common ingredients found in these gummies and what the research has to say about them:
Apple Cider Vinegar (ACV) Apple cider vinegar is a common ingredient in weight loss gummies. It’s believed that ACV can reduce the glycemic load of foods, prevent insulin spikes, and potentially help reduce appetite. Dr. Parrella explains that high insulin levels can inhibit fat burning, and therefore, ACV may help keep your appetite in check.
However, the evidence surrounding ACV is somewhat limited. Tonia Yee Vinton, M.D., an endocrinologist at the University of Texas Southwestern Medical Center, mentions that while studies suggest small benefits, “overall, the effects on body weight and metabolism are minimal.” 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 is a notable result, it’s important to remember that weight fluctuations of up to 6 pounds in a single day are common, so these results may not be as groundbreaking as they seem.
Green Tea Extract Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which has been shown to have antioxidant and anti-inflammatory properties. Studies suggest that green tea can prevent fat cells from growing and may also help boost fat burning. However, the actual weight loss results are typically modest, usually less than 1 kilogram.
Dr. Vinton notes that while green tea has some benefits for heart health and weight loss, it’s likely more effective to drink a cup of green tea rather than relying on concentrated supplements. “Green tea may increase energy, lower cholesterol, and help prevent fat absorption,” she adds, “but the weight loss effects from supplements are often overstated.”
Caffeine Caffeine is another common ingredient in weight loss gummies, and many people are familiar with its ability to give a temporary energy boost. Dr. Parrella points out that caffeine may suppress appetite, which could contribute to weight loss. Research does suggest a link between caffeine and weight loss—one 2019 meta-analysis found that caffeine might contribute to a lower BMI and fat loss.
However, there’s a catch: too much caffeine, especially over 500 milligrams a day, can lead to jitteriness, anxiety, and disrupt sleep—negatively affecting your overall health and weight loss efforts. It’s essential to balance caffeine intake and be mindful of its potential side effects.
Ketones
Exogenous ketones are another ingredient found in some weight loss gummies. These supplements mimic ketosis, the process in which the body burns fat for energy instead of glucose, a key principle of the ketogenic diet. While ketosis can promote fat loss, Dr. Parrella warns that weight loss gummies don’t typically contain enough ketones to trigger this process effectively. Additionally, there’s limited research on the long-term benefits of exogenous ketones for weight management.
Are Weight Loss Gummies Safe?
While weight loss gummies may seem appealing, there are some important risks to consider. Unlike medications, dietary supplements are not subject to the same rigorous oversight by the U.S. Food and Drug Administration (FDA). This means it’s impossible to know exactly what’s inside the gummies or whether they contain the right doses of active ingredients. In some cases, harmful additives could be present.
Dr. David Berger, M.D., an endocrinologist and obesity physician at NewYork-Presbyterian/Columbia University Irving Medical Center, explains, “It’s impossible to be sure that you’re getting the amount of the active ingredients you expect. There’s always a chance of harmful contaminants in supplements.”
Some of the ingredients in weight loss gummies can also cause adverse side effects. For example, caffeine can increase heart rate and cause arrhythmias, so people with heart conditions should be cautious. ACV can cause nausea and heartburn, especially in those with esophageal issues. Also, people with insulin-dependent diabetes should be cautious when using gummies that contain ACV, particularly during episodes of low blood sugar.
Additionally, gummies often contain added sugar, which can be counterproductive when it comes to weight management. Unlike tablets or capsules, gummies are typically chewy, and that extra sugar can contribute to unwanted weight gain rather than supporting your weight loss goals.
Do Weight Loss Gummies Actually Work?
Given the limited effectiveness and potential risks, it’s hard to argue that weight loss gummies should be your go-to solution for shedding pounds. Dr. Parrella believes that “there are far more effective, safer, and longer-lasting ways to achieve healthy weight loss.” Weight loss gummies may provide a placebo effect, where the act of taking them encourages you to adopt healthier habits like exercise or dietary changes. However, these gummies are not a substitute for medical advice or a comprehensive weight loss plan.
“There’s no magic pill for weight loss,” says Dr. Parrella. “Even if you’re not working with a doctor for weight loss, I’d recommend investing your money in a gym membership, a fitness app, a good water bottle to stay hydrated, or real-food protein. These are far better investments than weight loss gummies.”
When to Seek Professional Help for Weight Loss
Doctors agree that lifestyle changes in diet and exercise are the most effective and sustainable ways to lose weight. As Dr. Vinton points out, “The goal is to lose excess fat while preserving lean body mass, which requires sustainable lifestyle changes—nutrition, exercise, sleep, and stress management.”
If you’re struggling to lose weight, seeking professional guidance is a smart next step. Dr. Berger suggests that his approach involves a comprehensive assessment of your health, including a physical exam and discussions about lifestyle. From there, he tailors a personalized plan to help you reach your weight loss goals, which may involve dietary changes, exercise programs, or medication such as GLP-1s.
Dr. Parrella adds, “It’s never too late to start, and the sooner you start, the better. There are many ways to achieve health-promoting weight loss, and it’s essential to find what works best for your body, stage of life, and unique needs.”
Key Takeaways: What You Should Know About Weight Loss Gummies
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Limited Effectiveness – Weight loss gummies often contain ingredients like apple cider vinegar, caffeine, and green tea, but the evidence supporting their effectiveness for significant, long-term weight loss is minimal.
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Side Effects and Risks – Some ingredients, such as caffeine and ACV, can cause side effects like heart problems, nausea, or digestive issues, and many gummies contain added sugars that may counteract their benefits.
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Better Alternatives – Focusing on sustainable lifestyle changes like improving diet, increasing physical activity, and seeking professional guidance are far more effective for lasting weight loss than relying on supplements.
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Consult Your Doctor – Before trying weight loss gummies or any other supplements, it’s important to speak with a healthcare professional, especially if you have underlying health conditions.
In the end, while the idea of easy weight loss via gummies is appealing, the safest and most effective way to lose weight remains through a balanced approach of healthy eating, exercise, and seeking professional advice when needed.