Reaching your goal weight involves more than simply eating well and working out regularly. You should also consider using weight loss supplements for women.
Making sure your body gets the proper nutrients it needs to stay strong and energized is the key to successfully shedding pounds and keeping lost weight off long term.
Taking supplements is a way for women to achieve the goal weight of their dreams, stay healthy, reduce the risk of chronic diseases, lengthen life expectancy, and improve quality of life.
While getting your nutrients from foods is generally best, supplements are important because many women don’t meet essential nutrient needs from foods alone.
Weight Loss Supplement Recommendations for Women
Taking dietary weight loss supplements for women isn’t a sure fire way to shed pounds, but may enhance weight loss success when used in conjunction with a healthy eating and exercise plan.
Always check in with your doctor before taking any type of supplement, especially if you’re taking medications.
Green Coffee Bean Extract
Research shows that green coffee bean extract is a weight loss supplement for women that appears to make shedding pounds easier, according to a 2015 study published in the ‘Journal of Nutritional Disorders & Therapy'.
Researchers found that the combination of chlorogenic acid and caffeine in green coffee extract work synergistically to suppress weight gain.
Studies in mice also found benefits from green coffee bean extract on weight and body fat loss.
One such study published in 2016 in the ‘Asian Pacific Journal of Tropical Medicine' found that this extract helps protect against obesity by lowering body fat accumulation.
Drinking green coffee appears to aid in weight loss as well, as coffee (without cream or added sugar) is a very low-calorie beverage (containing about 5 calories per serving).
One 2014 study in ‘BioMed Research International' found that drinking 4 cups of coffee throughout the day helps decrease waist circumference and abdominal body fat.
Green Tea Extract
Tea and coffee have similar properties when it comes to weight and fat loss. As with plain coffee, unsweetened green tea contains just 5 calories per serving.
Extracts found in green tea appear to slightly enhance weight loss in overweight study subjects, according to a 2014 study published in the ‘Canadian Pharmacists Journal'.
Because fiber increases satiation (feelings of fullness) and your body doesn’t fully digest or absorb it, fiber-rich foods are a part of just about every weight loss meal plan.
You might not think about fiber as being a weight loss supplement for women, but it appears to be effective when used for this purpose.
It’s often best to meet daily fiber needs by eating fiber-rich foods (such as fruits, vegetables, legumes, whole grains, nuts, or seeds), but taking fiber supplements helps fill in the gaps of what your diet lacks.
These supplements aid in weight loss when you’re unable to meet fiber requirements from foods alone.
A 2017 review published in the ‘Journal of the American Association of Nurse Practitioners' found that taking gel-forming fiber supplements, such as guar gum and psyllium supplements, enhances weight loss and appears to improve blood sugar and cholesterol.
The University of California San Francisco recommends getting in at least 25 to 30 grams of fiber (preferably from foods) each day but reports that most U.S. adults average just 15 grams of fiber daily from foods.
If you fall into this category, ask your doctor if fiber supplements are a good match for you.
Protein Meal Replacements
Protein has numerous beneficial effects on weight loss and healthy weight management.
A 2015 study published in the ‘American Journal of Clinical Nutrition' says higher protein intakes increase satiety, aid in weight and fat loss, and help maintain lean body mass during periods of calorie restriction.
Authors of the review suggest that eating 25 to 30 grams of protein at each meal is a good rule of thumb when healthy weight management is your goal.
While you don’t have to drink protein-rich meal replacement shakes to effectively drop weight, doing so is an easy way to boost protein intake when you’re on the go, at work, or don’t have time to cook a meal.
If you choose protein-rich meal replacement shakes to help you shed pounds, try blending together low-fat milk, plant-based milk, yogurt, or cottage cheese with protein powder, nut butter (this is optional), and a small amount of fruit — such as bananas, strawberries, mangoes, or pears.
There are many protein powders on the market, but my suggestions would be Whey, Casein, pea, or brown rice protein powders.
Additional Supplements Recommendations for Women
Women have different nutritional needs than men, and U.S. women tend to be deficient in certain nutrients.
That’s why taking the right nutritional supplements designed for women is important to maximize overall health and wellness.
You might be surprised to learn that your diet could be lacking in more ways than one.
Omega-3 Fatty Acids Capsules
Unless you’re eating fish on a regular basis or consuming omega-3 fortified foods or supplements, you might not be getting recommended amounts of omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
A 2014 study published in the Nutrition Journal found that omega-3 intakes are higher in men than women and that few adults consume recommended levels of omega-3s regularly.
Getting too little of this essential nutrient may put you at risk of developing certain health problems.
Omega-3s help to reduce cholesterol, triglyceride levels, and blood pressure — and lower your risk for stroke, diabetes, asthma, rheumatoid arthritis, ulcerative colitis, inflammatory bowel disease, certain cancers, and mental decline associated with age, says ‘MedlinePlus'.
You might be wondering how many omega-3 fatty acids women should consume on a day-to-day basis?
While there’s no official guideline for omega-3s, getting in at least 500 milligrams of DHA plus EPA (up to 900 milligrams) daily is a good rule of thumb, says the ‘DHA/EPA Omega-3 Institute'.
You can get probiotics (which are the helpful bacteria naturally found in the gut) from eating numerous foods, but taking probiotics supplements regularly helps ensure you’re meeting recommended dosages on a daily basis.
Foods that can provide probiotics include yogurt, kefir, tempeh, kimchi, sauerkraut, and kombucha (a type of probiotics-rich tea).
The health benefits of taking in probiotics are endless, especially for women. A review published in 2016 in ‘Tropical Life Sciences Research' found that probiotics may be beneficial for:
- Boosting your immune system
- Helping lower cholesterol and high blood pressure
- Alleviating postmenopausal disorders
- Reducing diarrhea
- Preventing bowel diseases
- Reducing oral health diseases
- Improving skin health
- Decreasing anxiety and depression
Research is ongoing to help determine all of the health and wellness benefits probiotics may be responsible for.
As with omega-3 fatty acids, there’s no official guideline regarding which dosage of probiotics supplements you should take.
‘The American Family Physician' suggests that ingesting 5 to 10 billion colony forming units (CFUs) for kids and 10 to 20 billion CFUs daily for adults may be appropriate and that there are few (if any) negative side effects from these supplements.
‘Consumerlab.com' says taking probiotics in dosages ranging from 1 to 10 billion CFUs per day is a good rule of thumb.
Calcium/Vitamin D Supplements
Many U.S. women aren’t getting enough calcium or vitamin D from foods (or sunlight in the case of vitamin D).
‘MedlinePlus' reports that obese and older adults are at risk of vitamin D deficiency because their bodies don’t utilize vitamin D as efficiently as it should, and ‘Harvard Health Publishing' says vitamin D supplementation is a good idea for middle-aged women who lack sufficient dietary vitamin D.
Calcium deficiency is also a common concern for women, especially women over 40.
‘The National Institutes of Health' says U.S. women over 50 have average calcium intakes falling below recommended levels, and women are less likely than men to meet daily calcium requirements from foods.
Your multivitamin supplement probably contains at least some calcium and vitamin D, but may not provide 100 percent of your recommended daily value.
If you’re not eating much calcium- and vitamin D-rich dairy food, or calcium-fortified alternatives (such as soy milk or almond milk), ask your doctor about taking an additional supplement containing calcium and vitamin D.
These bone health supplements often provide the mineral phosphorous as well.
The recommended dietary allowance (RDA) for vitamin D is:
- 15 micrograms daily for most adult women
- 20 micrograms daily for women over 70
The calcium RDA for women is:
- 1,000 milligrams for women aged 50 and younger
- 1,200 milligrams per day for women over 50
For example, you’ll be getting:
- About 300 milligrams of calcium in 1 cup of regular or plant-based milk
- Just over 400 milligrams of calcium in 1 cup of yogurt
Taking a multivitamin supplement is generally a good idea regardless of your age, as many women lack certain essential nutrients in their diets.
Believe it or not, the ‘Centers for Disease Control and Prevention' (CDC) reports that just 1 in 10 Americans eat recommended amounts of fruits and vegetables.
Yet fruits and veggies are loaded with fiber, essential vitamins, and minerals — and lower your risk for chronic diseases like heart disease and cancer.
Getting nutrients from foods is generally best, but if you absolutely cannot get in 4 to 5 servings of fruits and veggies daily, ask your doctor about adding powdered greens (or other powdered veggies) to protein shakes, smoothies, and some of your other favorite beverages.
Additional Tips for Weight Loss Success
Taking dietary supplements can enhance weight loss, but adding supplements to your regular day-to-day routine isn’t a guarantee you’ll shed pounds.
Joining a structured weight loss program specifically designed for women, such as our very own FM30X, means you’ll have all the help you need along the way (including moral coaching support) to achieve long-lasting weight loss success.
Decide on a weight loss plan and stick with it, as determination and permanent lifestyle changes are the keys to keeping lost weight off long term.
A few other weight loss tips and tricks to try on your own are:
- Take weight loss supplements for women if your doctor gives you the okay
- Sleep at least 7 hours each night
- Drink water before meals (aim for at least 2 cups each time)
- Replace one or two meals with protein shakes to help reduce calories
- Fill half of each plate with vegetables (plus some fruits)
- Eat protein at each meal and snack
- Cut added sugar and sugary drinks
- Replace sugary beverages with water or unsweetened coffee or tea
- Eat 5 or 6 smaller meals throughout the day instead of large meals
Try a structured workout program or find a workout buddy to keep you accountable for regular daily workouts, and aim to complete at least 30 minutes of exercise most days of the week.
Stay active all throughout the day, not just during workouts. Protein-rich smoothies make an excellent pre-and post-workout pick-me-up when you need energy without the extra calories.
Finding the Best Weight Loss Supplements for Women
Choosing the best weight loss supplements for women and especially ones that keep you healthy may seem like a daunting task, as numerous dietary supplements are available to choose from.
Generally speaking, chat with your doctor about supplements before you make a final decision — especially if you’re taking any medications.
Supplements that are generally a safe bet for women of all ages are omega 3s, homemade protein-rich meal replacements, probiotics, multivitamins, and calcium/vitamin D supplements.
Your doctor can let you know (after a simple blood test) if your body is deficient in any nutrients to determine which supplementations are the best match for you.
Many people become overwhelmed by weight loss supplements for women, but it doesn’t have to be that way.
Simply choose supplements that are backed by research and match your individualized needs, and you’ll hit your goal weight (and boost energy) in no time!
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.