So, after raising the question “Weight loss supplements – yes or no?” and concluding with a positive answer, as well as reviewing the 7 essential rules for choosing the right supplement for weight loss, we’re getting to the “main event”—the best weight loss supplements for women.
And to answer your question, gentlemen – yes, these are definitely for you too! Although this article focuses specifically on the unique challenges women face (we deserve it, right?), don’t feel left out or scroll away, because these supplements are effective for everyone who wants to lose weight.
Women and Weight Loss Supplements
Today, I chose to focus specifically on us – women- and the best weight loss supplements for women because if the weight loss process is already challenging and exhausting, it becomes even more complex for women. Women face unique challenges when it comes to losing weight, no matter their life stage.
Significant hormonal changes can occur at any age—not just during the infamous menopause—affecting metabolism, fat distribution, hunger and satiety, mood swings, and sweets cravings. These hormonal shifts, which often send us running to the fridge, include stages like menstruation, pregnancy, and breastfeeding, each with its own body, weight, and difficulties.
Muscle Loss and the Best Weight Loss Supplements for Women – How They Can Help at Any Age
Since we’ve mentioned menopause, it’s impossible to ignore the fact that during this time, it becomes much more challenging for women to maintain muscle mass. Here’s why: Over the years, muscle mass naturally declines with age, a biological process called sarcopenia, which begins as early as the fourth decade of life but accelerates with age. During menopause, women face a double challenge: not only does the body start losing more muscle mass due to biological processes, but the hormonal changes that occur during this time – such as a drop in estrogen levels – worsen this process.
And What Does Science Say?
Studies show that the decrease in estrogen reduces bone density and weakens the anabolic response of muscles to physical activity, resulting in muscle loss, decreased ability to perform physical exercise and handle loads like before, and even making it harder to rebuild muscle mass after strenuous activity. For example, a 2019 study found that low estrogen levels are associated with muscle loss and reduced activity of muscle satellite cells – cells responsible for muscle regeneration and repair. This underscores the importance of using the best weight loss supplements for women to support muscle preservation and overall health.
Why Is Muscle Loss So Critical When It Comes to Weight Loss?
Because muscle mass helps the body burn calories more efficiently. The more muscle you have, the more active your metabolism will be, even at rest – for example, when you’re sitting and watching TV. When muscle mass decreases, metabolism slows down, making weight loss more difficult and sometimes even leading to an increase in body fat percentage, even if you’re maintaining a balanced diet and exercising regularly.
This is precisely where the best weight loss supplements for women come into play. A combination of supplements like protein and magnesium, strength training, and physical activity can help preserve muscle mass and assist in proper weight management, especially – but not exclusively – during menopause. The best weight loss supplements for women aid in the weight loss process and support mood stabilization, hormonal balance, and increased energy and vitality. These supplements are designed to work with your body, not against it. Therefore, knowing which supplement is best for you is critical to success.
The Best Weight Loss Supplements for Women – Let’s Begin:
Magnesium - What is it?
Magnesium is an essential mineral that supports a variety of critical processes in the body, including regulating metabolism and maintaining good, uninterrupted sleep. For women, especially during menopause, magnesium helps maintain proper metabolic functions and reduces symptoms like bloating and fatigue. If I had to choose just one supplement, magnesium would top the list of the best weight loss supplements for women. It’s a woman’s best friend regarding weight loss.
Pros
Women can benefit significantly from magnesium at any stage of life, especially during menopause. Personally, I’ve been taking magnesium regularly since the age of 40, and it will likely remain part of my routine for many years to come. Magnesium has been proven to help with several vital functions, particularly when we’re trying to lose weight:
- Reducing feelings of fatigue
- Lowering stress levels
- Improving sleep quality
- Balancing blood sugar levels
Cons
In rare cases, excessive magnesium intake can cause diarrhea and feelings of weakness. However, at recommended dosages, these side effects are uncommon.
Research Support
First, to understand the “buzz” around magnesium and women, it’s important to know that studies have shown women, particularly during menopause, are significantly more likely to suffer from magnesium deficiency compared to men. There are two main reasons for this:
- During menopause, the body undergoes extensive hormonal changes, especially a decrease in estrogen levels, which also impacts magnesium levels in the body. This drop in magnesium leads to symptoms like fatigue, muscle cramps, and sleep disturbances – three critical factors that make it harder for us to exercise and contribute to weight gain.
- Women in menopause often struggle to get enough magnesium from their diet, increasing the risk of deficiency in this mineral.
This is exactly why magnesium plays such a critical role during menopause, the time when weight loss becomes most challenging, and serves as one of the best weight loss supplements for women.
A 2023 study on the link between magnesium levels and sleep quality found that higher magnesium intake improves sleep in several ways: fewer nighttime awakenings, faster sleep onset, and longer sleep duration.
A 2020 study found that magnesium supplementation can lead to a reduction in BMI (body mass index), particularly among individuals with magnesium deficiency or metabolic disorders that affect the body’s metabolism, such as insulin resistance or obesity.
A 2018 study discovered that higher magnesium intake was associated with lower BMI, reduced waist circumference, and lower blood glucose levels. It’s important to note that in this particular study, participants consumed not only magnesium but also other vitamins, which we will soon discuss as part of the best weight loss supplements for women – the multivitamin.
What’s the Verdict?
Magnesium is an excellent supplement for women who want to maintain a healthy and efficient metabolism, improve sleep quality, and support weight loss, especially during hormonal changes.
Multivitamin - What is it?
A multivitamin is the second on our list of the best weight loss supplements for women. Despite its name, it contains a comprehensive combination of essential vitamins and minerals that support critical physiological processes related to weight loss. Nutrients like B vitamins aid in metabolism, improve energy production from food and help break down fats, proteins, and carbohydrates more efficiently. Vitamin E is a powerful antioxidant that helps protect the body’s cells from oxidative damage caused by weight loss and exercise. Minerals like potassium, for instance, promote a natural sense of fullness.
Pros
As part of the weight loss process, many women may experience a deficiency in essential nutrients, especially if they are “dieting” and reducing caloric intake. And by the way, since we’re talking about calories, I don’t believe in “dieting” or calorie reduction. Still, I would rather replace bad calories with good ones, because not all calories are created equal – despite what was marketed to us in the past through crazy campaigns, but that’s a topic for another article 😊. Back to the point – the best weight loss supplements for women, such as multivitamins, help ensure that the body receives everything it needs to support various bodily systems, including the digestive and immune systems. Hence, they function healthily and efficiently, aiding in weight loss.
Cons
High doses of certain vitamins and minerals in multivitamins may be unnecessary or unwanted for some women. Additionally, excessively high doses can cause mild side effects, such as nausea or headaches, though these are relatively rare occurrences.
Research Support
A 2008 study found that men who took multivitamins had lower body weight, less fat mass, and higher energy expenditure than those who didn’t take supplements. Among women, multivitamin intake significantly reduced feelings of hunger during the weight loss process, further confirming that they are among the best weight loss supplements for women.
Another study from 2006 shows that women in the process of losing weight tend to consume multivitamins more than overweight women who are not trying to lose weight, believing that vitamins are essential for both the process and overall health. Pay attention to the significant psychological aspect here – using multivitamins, one of the best weight loss supplements for women, gives women a sense of confidence that they aren’t depriving their bodies of anything, which makes them feel more committed to the weight loss process and helps them stay consistent over time. The psychological aspect is just as important as the physiological one – mindset is an integral part of the weight loss journey. The feeling that the body is receiving everything it needs during the process boosts motivation, and this is a critical advantage for any woman trying to lose weight.
What’s the Verdict?
Multivitamins are a supplement you definitely shouldn’t skip during weight loss, as they help prevent deficiencies in essential nutrients and support overall health throughout the weight loss process, making them one of the best weight loss supplements for women.
Protein Powder - What is it?
As we know, protein is one of the most crucial building blocks in the body, helping to maintain and build muscle mass, especially during weight loss. Protein powders are one of the critical supplements in the best weight loss supplements for women. They provide a convenient and concentrated source of protein, making it easy and quick to consume the required amount. Plant-based protein powders, such as pea and brown rice, are popular among women who want to preserve muscle mass (which naturally declines over time, as we’ve explained) while losing weight without overloading the body with unnecessary fats or components.
Pros
Women, especially those who engage in physical activity—which, as mentioned, is an essential part of the weight loss process—must ensure they are getting enough protein to maintain muscle mass. Protein helps keep you feeling full for longer after a meal, which makes the weight-loss process more accessible and prevents unnecessary snacking throughout the day. Studies show that increasing protein intake helps preserve muscle mass and prevents its breakdown during weight loss.
Cons
Some protein powders can cause digestive side effects, such as bloating, particularly in women sensitive to dairy products.
Research Support
A 2015 study found that protein supplements in the diet help preserve muscle mass and support weight loss. Another study from 2011 showed that protein supplementation can aid in muscle building after physical activity and contribute to the recovery process. This effect is significant for those losing weight, especially those who exercise, as maintaining muscle mass is essential for fat burning and keeping metabolism functioning properly.
What's the Verdict?
A high-quality protein powder is an ideal supplement for women who work out and want to maintain muscle mass during weight loss while keeping a feeling of fullness for longer. This makes it one of the best weight loss supplements for women.
Fiber - What is it?
Dietary fiber is a super important nutritional component for the weight loss process. When discussing the best weight loss supplements for women, excluding fiber would be a crime. This nutrient comes from plants and isn’t digested in the usual way by our digestive system. Fiber is divided into two main types: soluble and insoluble fiber. A fiber supplement typically contains both types and helps improve digestive function, better nutrient absorption, and slows down sugar absorption in the blood.
Pros
Many women experience difficulty controlling hunger, particularly cravings for sweets, and fiber can play a significant role in managing this. Fiber helps slow down the absorption of carbohydrates in the digestive system, preventing rapid spikes and crashes in blood sugar levels. This process helps maintain stable energy levels throughout the day, which can reduce cravings for sugary foods. Additionally, these wonderful fibers help with a longer-lasting feeling of fullness, which naturally reduces the urge for uncontrolled snacking during the day or night and helps maintain balanced and healthy eating patterns.
Cons
Like any supplement, fiber can cause bloating or gas if consumed excessively, especially if not enough water is consumed.
Research Support
A 2016 study found that fiber intake significantly reduced body weight, BMI, and waist and thigh circumference in participants with type 2 diabetes. Fiber improved glycemic markers, such as fasting blood sugar and insulin levels. These findings demonstrate that fiber can help not only with weight loss but also with regulating blood sugar levels, which contributes to appetite control and reduces the need for unnecessary calorie intake.
What’s the Verdict?
Definitely don’t skip fiber!
Vitamin B12 - What is it?
We’ve finally reached the last supplement in our list of the best weight loss supplements for women! Vitamin B12 is an essential vitamin that supports many processes in the body, especially the metabolism of cells – breaking down fats, proteins, and carbohydrates to produce energy. In addition, this vital vitamin is involved in producing red blood cells, which carry oxygen to all the body’s cells, including muscles and other tissues involved in physical activity. The higher the red blood cell count, the better the body’s ability to transport oxygen to all cells, enhancing the metabolic efficiency of muscles and promoting fat burning during exercise.
Pros
Women with a B12 deficiency may experience increased fatigue and weakness, making it harder to maintain an active lifestyle as part of the weight loss process. It turns out that B12 deficiency is more common in women, primarily due to hormonal changes related to pregnancy, breastfeeding, vegetarian/vegan diets, and, of course, menopause. During this time, the absorption of B12 decreases due to changes in stomach function, leading to an even more severe deficiency in B12, which can slow down metabolic processes and make weight loss more difficult.
Cons
Taking excessively high doses of B12 may cause mild side effects such as irritability or sleep disturbances.
Research Support
What’s the Verdict?
If you want to boost your energy levels, fight fatigue, and lose weight more effectively, B12 is precisely what you need!
Bringing it All Together
It’s important to note that this isn’t a magic solution. Supplements don’t “do the work for you” – they are meant to complement a healthy lifestyle that includes balanced nutrition, regular physical activity, and mental well-being, the “magic triangle”: nutrition, movement, and mindset. When weight loss supplements for women are combined correctly with this triangle, they can provide the precise support you need to achieve your goals more naturally and healthily. Just make sure to choose the most effective supplements – the best weight loss supplements for women.
