Supplements can support your weight loss journey, but they aren't magic pills. Dietitians agree: lasting results require a healthy diet, regular exercise, and professional guidance. Below, we break down five popular weight loss supplements in Australia, their benefits, safety tips, and what to watch out for.

Key takeaways:

• Protein powders: Help manage appetite and maintain muscle. Best used alongside a calorie-controlled diet.
• Fibre supplements: Increase fullness, curb hunger, and support digestion. Start slow to avoid discomfort.
• Green tea extract: May slightly boost metabolism but won't cause dramatic weight loss on its own.
• L-carnitine: Helps the body burn fat for energy; results are modest when combined with exercise.‍
• CLA (Conjugated Linoleic Acid): May reduce body fat over time, but effects are minimal.

Quick comparison table:

Improving your metabolic health is key to sustainable weight loss. Learn more about the factors that influence it in our guide on metabolic health in Australia.

1. Protein powders

Protein powders can play a helpful role in weight management. All people who are trying to lose weight need to prioritise protein intake to minimise the potential loss of muscle that can occur. Adequate protein intake can help to mitigate this which is where protein powders can be helpful. They help increase feelings of fullness, support metabolism, and maintain lean muscle during calorie reduction.

As a general guide, most people need anywhere between 0.8-1.5g of protein per kg of body weight. This is higher for those who are doing plenty of physical activity. For those aiming to lose weight, here are some protein options to consider:

• Whey Protein Isolate (WPI): With over 90% pure protein and minimal lactose, this fast-absorbing option is great for post-workout recovery.
• Casein protein: Digested more slowly, casein releases amino acids gradually, making it ideal for overnight recovery and prolonged satiety.
• Plant-based proteins: Soy protein offers a profile similar to milk, while pea and rice proteins are excellent for those with dietary restrictions.

Here’s a look at two popular Australian protein powders:

‍Shopping tips

• Opt for products with minimal additives.
• Compare protein content per serving and price.
• Aim for at least 20g of protein per scoop.

To get the most out of protein powders, add them to meals like smoothies, oatmeal, or yoghurt as part of a well-rounded diet.

2. Fibre supplements

Fibre supplements can aid in weight management. Research suggests that adding just 4 grams of fibre to your daily diet may lead to a 3.25-pound weight loss over six months.

Here’s how fibre supplements contribute to weight loss:

• Increase fullness, helping control hunger
• Slow down carbohydrate digestion, stabilising energy levels
• Reduce blood sugar spikes after meals by up to 20%
• Support healthy gut bacteria, promoting better digestion, metabolism and appetite
• Regulate appetite hormones, curbing overeating

Popular fibre supplements in Australia

Below are some of the top fibre supplements with proven benefits:

Boosting your fibre intake can support hormone balance and overall health. Discover the best fibre supplements in Australia to improve digestion and promote weight management.

Important safety tips

When adding fibre supplements to your routine:

• Start with a small dose to minimise digestive discomfort.
• Stay hydrated to prevent gastrointestinal blockages and dramatic changes in stools
• Time your medications carefully, taking them 1–2 hours before fibre supplements to avoid absorption issues.
• Aim for the recommended daily intake: 25 grams for women and 38 grams for men.

How to choose the right fibre supplement

Picking the right supplement depends on:

• The type of fibre (soluble vs. insoluble)
• The form (powder, capsules, or tablets)
• Your digestive tolerance
• Third-party testing for quality assurance
• Regulatory approval, such as TGA certification

Increasing soluble fibre by just 10 grams daily has been linked to a 3.7% lower risk of belly fat accumulation. While supplements can help fill fibre gaps, they’re most effective when combined with a healthy diet and regular exercise.

3. Green tea extract

Green tea extract is another supplement backed by dietitians for its role in weight management. Research suggests that taking 500 mg daily for 12 weeks can help lower body weight and BMI.

How green tea extract helps with weight loss

Green tea extract supports weight loss through several actions:

• Boosts calorie burn: Increases energy expenditure and fat oxidation.
• Improves metabolism: Encourages the breakdown of fat.
• Thermogenic effect: Activates brown fat thermogenesis.
• Regulates hormones: Affects fat-burning hormones.

Recommended green tea extract products in Australia

Safety tips and precautions

Keep these points in mind before using green tea extract:

• Take with food: Avoid taking it on an empty stomach to prevent potential side effects.
• Liver health: If you have pre-existing conditions or take medications, consult a healthcare provider to avoid complications.
• Follow the dosage: Stick to the recommended 250–500 mg daily.

Possible side effects

Some individuals might experience:

• Digestive issues like nausea, vomiting, diarrhoea, or bloating.
• Trouble sleeping (insomnia).
• Headaches.
• Heart palpitations.

For the best results, pair green tea extract with a healthy diet and regular exercise.

4. L-carnitine

L-carnitine is a compound naturally found in the body that helps transport fatty acids into mitochondria, where they’re converted into energy. This role has made it a popular supplement for those aiming to manage their weight.

How L-carnitine helps with weight loss

Research backs its potential. A 2020 review of 37 studies revealed that L-carnitine supplementation helped reduce body weight, BMI, and fat mass. In one study, taking 3 grams daily for 10 days increased fat burning from 15.8% to 19.3%. This suggests it may improve the body’s ability to burn fat more effectively.

Recommended products in Australia

Here are some top-rated L-carnitine products available in Australia:

Dosage guidelines

Here’s how to use L-carnitine effectively:

• Start with 500–1,000mg to see how your body reacts.
• Take it with meals to improve absorption.
• Split your doses throughout the day for better results.
• Avoid exceeding 2,000mg per day unless advised by a healthcare professional.

Safety considerations

Be mindful of these points to ensure safe use:

• Possible side effects include stomach upset, heartburn, or diarrhoea.
• L-carnitine can interact with blood thinners and thyroid medications.
• Those with a history of seizures should avoid using it.

Pair L-Carnitine with regular exercise for better results. Studies show it can increase work output during exercise by 11%.

5. Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA) is a fatty acid found in animal products that may help with weight management. Let’s break down how it works, its effectiveness, and what to consider when using it.

How CLA works

CLA comes in two main forms: c9, t11 and t10, c12. The t10, c12 form, often found in supplements, is associated with weight loss benefits. Over a period of 6–12 months, daily doses between 2.4 and 6 grams have been shown to reduce body fat by roughly 1.3kg.

Available products in Australia

Here are some of the top CLA supplements available in Australia:

Safety considerations

While CLA may offer some benefits, there are potential side effects to keep in mind:

• Digestive discomfort, such as nausea or stomach upset.
• Increased inflammation markers and elevated liver enzymes.
• Avoid use if you are pregnant, breastfeeding, diabetic, or have liver issues.

Sticking to appropriate doses is crucial for minimising risks.

Dosage guidelines

Start with 1 gram daily and avoid exceeding 6 grams per day

Natural alternatives

For a more natural approach, consider adding CLA-rich foods to your diet. Examples include Australian grass-fed beef, kangaroo meat, dairy products, and eggs.

Quick comparison guide

Clinical reviews indicate that supplements can lead to modest weight loss benefits when combined with a healthy lifestyle. Below is a breakdown of how each supplement stacks up based on effectiveness, safety, and availability.

Effectiveness comparison

Safety profile

Here's a quick look at the safety considerations for each supplement:

Recommendations and safety notes

Weight loss supplements can offer support, but they’re not a magic solution. A long-term, sustainable approach—built on healthy eating, movement, and personalised guidance—remains the gold standard. That’s where tools like Vively’s CGM (Continuous Glucose Monitor) come in.

By tracking your real-time glucose data for 14 days, Vively helps you understand how your body responds to different foods, stress, sleep, and activity. This data-driven insight can support better eating habits, improve metabolic health, and make your supplement choices more informed and targeted.

How to choose supplements wisely

When picking a supplement, follow these guidelines to ensure quality and safety:

• Read ingredient labels carefully
  Choose products from trusted manufacturers
• Stick to natural ingredients and minimal additives
• Follow clear dosage instructions

“Supplements can support weight loss, but real progress comes from understanding how your body responds to food and lifestyle. Tools like CGM give you that insight. When combined with mindful eating and long-term habits, you can make truly informed choices that improve your metabolic health.”—Charlotte Battle, Vively’s lead dietitian

Talk to your doctor first

Before starting any supplement, consult your healthcare provider. They can assess whether it's a good fit for your health and check for possible interactions with your current medications.

Handling side effects

If you encounter side effects, these tips can help:

Stay safe

Avoid purchasing supplements from overseas online retailers, as these products might contain harmful or banned substances. If the FDA issues warnings or recalls for a product you're using, stop immediately.