Best appetite suppressants: Types, side effects & more

To maintain a healthy weight, it’s important to eat when you are hungry and stop when you are full. But, some people have challenges with eating and need help with appetite management. This is especially true among people faced with obesity, a condition that can cause significant health issues, such as diabetes and cardiovascular disease. Appetite suppressants are medications or natural supplements that decrease appetite. They are generally prescribed for people who are obese or who have a body mass index (BMI) over 30.

The best appetite suppressant supplement varies from one person to another and should be determined after a consultation with your healthcare provider. It could be a natural suppressant, a prescription suppressant, or an over-the-counter (OTC) appetite suppressant or weight loss pill.

Best natural appetite suppressants

There are many different types of appetite suppressants, including foods, drinks, and dietary supplements. Natural appetite suppressants are different from medications, which may be prescribed by a physician or purchased over the counter. While natural supplements usually come in the form of a pill, they are made of naturally occurring ingredients. Here, we’ll take a closer look at the range of natural appetite suppressants available.

Best foods for weight loss

One of the simplest and most effective ways to manage weight and food intake is to eat less. Consider eating foods that are filling, satisfying, and curb the appetite. Try to be content (and get accustomed to) eating less.

If you want to stay full more consistently and for longer, focus on high-fiber foods, proteins, and foods with healthy fats, says Banita Sehgal, DO, internal medicine physician and director of women’s health at LifeMD. Examples of these types of foods include:

• Fruits and veggies
• Whole grains
• Lean meats
• Fish
• Legumes
• Nuts
• Seeds

“These foods provide satiety due to their nutrient density and ability to regulate blood sugar levels,” Dr. Sehgal says. “Fiber-rich foods, in particular, can expand in the stomach, promoting feelings of fullness.”

“Eating protein regularly is a key element in staying full longer,” says Raj Dasgupta, MD, an associate professor of clinical medicine at the University of Southern California in Los Angeles. “Protein stimulates the release of hormones that signal fullness and helps you feel satisfied after meals,” Dr. Dasgupta explains. Examples of protein-rich foods he recommends include lean meats, poultry, eggs, legumes, tofu, and low-fat dairy.

In addition, hydration is vital when it comes to healthy eating and weight maintenance. “Drinking plenty of water can help control the appetite and prevent overeating,” Dr. Sehgal says. “If you are looking for a little more variety in your beverages, you might try fruit-infused water,” Dr. Dasgupta suggests. Calorie-free flavored water or seltzer are other options.

Consider adding tea (hot or iced) to your beverage repertoire. In particular, you might want to try green tea. Not only will it quench your thirst and curb your appetite, but there is some evidence that it can aid in weight loss. For example, a systematic review published in 2020 in the journal Phytotherapy Research found that green tea consumption leads to weight loss among obese individuals, especially when green tea is consumed at high doses (800mg a day or greater) and for several weeks at a time.

Best natural weight loss supplements

Natural weight loss supplements include herbs, vitamins, and other natural ingredients that work to suppress your appetite.

It’s important to understand that there is limited evidence on the efficiency of most herbs and vitamins, as they are neither regulated nor approved by the Food and Drug Administration (FDA), and many are not widely studied.

Still, natural weight loss supplements do have their place. “While supplements should not be considered a magic bullet for weight loss, there are a few that have some scientific backing for their potential effects on weight loss or appetite,” says Dr. Dasgupta. Doctor-approved natural weight loss supplements include glucomannan, green tea extract, and probiotics.

Glucomannan

Dr. Dasgupta recommends glucomannan, which is a type of soluble fiber that promotes satiety and thereby reduces food intake. Unwanted side effects haven’t been widely studied but may include bloating, diarrhea, constipation, abdominal pain, and belching. You should ask your healthcare provider about recommended dosages for this supplement.

Green tea extract

Green tea may be beneficial if consumed in tea form, but green tea extract is more potent and has been more widely studied as a supplement. For example, a study published in 2016 in the journal Clinical Nutrition found that taking a high dose of green tea extract caused significant weight loss in 115 women with obesity. It also reduced cholesterol and caused a decrease in waist size.

Dr. Dasgupta recommends green tea extract, noting that it’s rich in catechins and may help promote weight loss and reduce body fat. Different supplements have different amounts of green tea extract. Your healthcare provider can help you come up with a recommended dosage that works for you. Side effects of green tea extract are minimal, although some people complain of nausea, stomach pain, and constipation.

Probiotics

One supplement Dr. Sehgal often recommends is probiotics. Research shows that probiotics may “help beneficial gut bacteria to thrive, which may lead to a reduction in body fat in overweight or obese individuals,” Dr. Sehgal explains. Again, the amount of probiotics you take should be determined after consulting your healthcare provider, as there are no set guidelines for probiotic intake. Although serious side effects are rare with probiotics, some people notice an increase in digestive upset, such as gas or diarrhea, especially when first starting a probiotic.

It’s important to understand that whichever supplements you try, they’re not a quick fix and involve lifestyle changes as well. “Supplements are most effective when used in conjunction with a healthy diet and regular exercise,” Dr. Dasgupta emphasizes.

Dr. Sehgal says that when it comes to considering a natural supplement for weight loss and appetite suppression, “it’s very important to consult with your physician before starting any new regimen.” In her practice, she tailors treatment to each individual, which means doing bloodwork to understand your overall health profile and working on lifestyle changes in conjunction with natural supplement recommendations.

OTC appetite suppressants

OTC appetite suppressants are pills you can get without a prescription. They are different from natural herbs and supplements with natural ingredients because they are medications.

Many people are looking for the best appetite suppressant pills or the best OTC appetite suppressant. The truth is, there are very few options out there, and only one that is FDA-approved—Alli. Moreover, most physicians recommend taking prescription appetite suppressant medication over an OTC one.

“Although OTC appetite suppressant medications exist, I recommend solely prescription medications to support patients’ weight and wellness goals because they are a safer alternative that has been well researched and proven to have evidence-based outcomes,” Dr. Sehgal says.

Additionally, when you take an OTC medication or diet pill, you are less likely to be supervised by your physician. “Taking a prescription weight loss medication requires ongoing monitoring by a healthcare professional, which is essential to avoid unnecessary, unwanted side effects and health risks,” Dr. Sehgal explains.

As of this writing, Alli is the only FDA-approved OTC weight loss diet pill. Alli is the OTC version of a prescription medication called Xenical (orlistat). Alli is 60 milligrams and can be purchased at most drug stores, whereas Xenical is 120 milligrams and must be prescribed by a doctor. Both should be taken in conjunction with a decreased calorie intake and low-fat diet, according to the FDA.

Prescription appetite suppressants

Prescription appetite suppressants are medications that have to be prescribed by a doctor, either after an in-person visit and assessment or after an online consultation. As of March 2023, the FDA has approved the following prescription medications for use in weight loss:

• Xenical (orlistat)
• Wegovy (semaglutide)
• Contrave (naltrexone-bupropion)
• Qsymia (phentermine-topiramate)
• Saxenda (liraglutide)
• IMCIVREE (setmelanotide), though only prescribed for individuals who’ve been diagnosed with specific genetic disorders

Each of these drugs works in different ways, and your physician will help you decide which medication is best for your body and your health situation. Dr. Sehgal says that in most cases, she prescribes GLP-1 receptor agonists to her patients. GLP-1 receptor agonists reduce blood sugar levels and are often used in diabetic patients. They can cause weight reduction and help manage obesity.

“GLP-1 receptor medications offer strong evidence-based outcomes for individuals who struggle with obesity and have not achieved sufficient weight loss through lifestyle modifications alone,” Dr. Sehgal says. “They work by targeting specific hormones in the body to reduce appetite, increase feelings of fullness, and regulate blood sugar levels.”

Like all weight reduction medications, GLP-1 medications should only be used under the supervision of your healthcare provider. “They require careful screening in advance of use, may have potential side effects, and require ongoing monitoring,” Dr. Sehgal says. 

Side effects of weight loss pills

Both OTC prescription appetite suppressants have potential side effects. Natural supplements have potential side effects as well, though these side effects are less well-known since many of these supplements are understudied.

Anytime you take an OTC or prescription weight reduction pill, you should do so “with caution and under the guidance of a healthcare provider due to potential risks and side effects,” Dr. Dasgupta warns.

Different medications have different side effects. Some of the most common side effects of weight loss pills, according to Dr. Dasgupta, include the following:

• Increased heart rate
• Increased blood pressure
• Anxiety
• Insomnia
• Digestive upset
• Headaches
• Increased risk of heart attack, stroke, or sudden death

Although not everyone experiences these side effects, you should be in touch with your physician whenever you are taking a weight loss pill, whether it’s an OTC pill, a prescription pill, or a natural supplement.

How to use appetite suppressants safely

“Using appetite suppressants safely involves following the prescribed dosage and guidelines provided by a healthcare professional,” says Dr. Sehgal. “It is crucial to avoid exceeding recommended dosage or combining multiple appetite suppressants without medical supervision.”

If you are using a natural supplement, try to select supplements that have been verified and inspected by independent organizations, such as NSF International, ConsumerLab.com, and  U.S. Pharmacopeia. Buy prescription medication only from legitimate and well-known pharmacies.

Your healthcare provider will let you know if you are a good candidate for a prescription weight loss pill and whether you have health conditions that are contraindicated. “Those who should avoid appetite suppressants include pregnant or nursing women, people with certain medical conditions, and those with a history of substance abuse,” Dr. Dasgupta advises.

In addition, anyone with severe or persistent side effects, like unexpected weight loss, should contact their physician. “You should also get in touch with your doctor if the medication is not effectively controlling your appetite,” Dr. Dasgupta says.

Most importantly, remember that appetite suppressants are not substitutes for a healthy lifestyle and healthy eating habits. “Appetite suppressants can be a temporary aid in weight management, but long-term success requires sustainable dietary changes and regular physical activity,” Dr. Dasgupta emphasizes.