IF YOU WANT to drop a few pounds, you may be tempted to try weight loss gummies. These products claim to help you burn fat, curb your appetite, and boost your metabolism.
And boy, have they piqued interest. With the rise of GLP-1s, many are looking for cheaper weight loss options, and have turned to supplements. About 15 percent of U.S. adults have used a weight loss supplement at some point, and spend billions of dollars a year on these products, research shows.
“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.
These supplements contain a variety of ingredients, including caffeine and apple cider vinegar (or, ACV), which has been linked to minimal weight loss in a handful of small studies. But, these ingredients are not particularly helpful for substantial weight loss, especially long term, Parrella says.
Plus, there’s also not much evidence that these supplements are effective. Here’s what doctors want you to know about weight loss gummies.
What’s in weight loss gummies?
WEIGHT LOSS GUMMIES can contain a variety of ingredients, which, individually, Dr. Parrella says, haven’t been shown to have a significant impact on weight loss. Plus, the doses in gummies are usually less than what’s been studied. Here’s a look at some of the most common ingredients in the gummies, and what the research says:
Apple Cider Vinegar
ACV and other types of vinegar can reduce the glycemic load of food and reduce blood sugar spikes, preventing your insulin from spiking, Dr. Parrella says. High insulin levels reduce fat burning, so ACV may reduce appetite.
Research suggests that ACV may lower your hunger hormones (known as ghrelin levels) and help regulate blood glucose and energy, says Tonia Yee Vinton, M.D., an endocrinologist at the University of Texas Southwestern Medical Center, who specializes in obesity, metabolic syndrome, and preventative medicine. However, “overall, the studies showed small effects of ACV consumption on glucose metabolism, lipid metabolism, and body weight,” she says.
A small 2024 study published in BMJ Nutrition, Prevention & Health found that people who consumed between 5 and 15 milliliters of ACV a day for 12 weeks lost between 6 and 8 pounds—not a ton, especially when you consider the fact that your weight can fluctuate anywhere between one and six pounds from day to day.
Green Tea
Green tea contains catechins, which are plant compounds that have anti-inflammatory and anti-cancer benefits. “Epigallocatechin gallate (EGCG) is the most abundant green tea catechin and is considered the most bioactive component for inducing weight loss by mechanisms that prevent fat cells from growing,” Dr. Vinton says.
But any weight lost is likely minimal. A few studies have shown that green tea extract could have modest weight loss effects—less than 1 kilogram. Green tea may also increase energy, decrease fat absorption, and lower cholesterol, and animal research suggests it could lower your risk for type 2 diabetes, which could be beneficial for weight loss.
But doctors say it’s likely a better idea to sip a cup of green tea, rather than take it in supplement form.
Caffeine
Coffee drinkers know that caffeine can give you an energy boost, at least temporarily. Dr. Parella says some people might find that it suppresses their appetite, which could contribute to weight loss.
Research shows there may be a small link between caffeine and weight loss. A 2019 systematic review and meta-analysis of randomized controlled trials suggested that caffeine intake may contribute to weight loss, a lower BMI, and body fat loss.
Higher doses, above 500 milligrams a day for adults, might not be safe, though. Too much caffeine can make you feel jittery and interfere with your sleep, which may affect your weight, Dr. Parrella says.
Ketones
Exogenous ketones are supplements that mimic ketosis, a natural process where the body begins burning fat for energy instead of glucose, potentially leading to weight loss. A keto diet can have the same effect, but gummies likely don’t contain enough of a dose to trigger this process, Dr. Parrella says.
Exogenous ketones also haven’t been extensively studied for weight loss, and there’s little evidence that they can minimize your hunger hormones, Dr. Vinton says.
What are the risks of taking weight loss gummies?
WEIGHT LOSS GUMMIES could have side effects. It’s important to know that the gummies (and any other supplement) don’t face the same regulatory scrutiny by the U.S. Food and Drug Administration as medications, says David Berger, M.D., an endocrinologist and obesity physician at NewYork-Presbyterian/Columbia University Irving Medical Center.
“It’s impossible to be sure that you’re getting the amount of drug you are expecting,” he says. “Indeed, there could be toxic additives in your supplement.”
Some of the main ingredients could be harmful, too. Dr. Berger says caffeine can increase heart rate or cause arrhythmia, so people with heart problems should avoid supplements with caffeine.
ACV can cause nausea and heartburn. Dr. Vinton says people with a history of swallowing problems or esophageal disease should avoid gummies with the vinegar. People with insulin-dependent diabetes should avoid them during instances of low blood sugar.
Gummies, in general, may contain added sugar, unlike supplements in capsule or tablet form, which may be “counterproductive when used for weight management.”
While they’re safe for most people, it’s always a good idea to talk to your doctor about taking any supplement, especially if you have chronic medical conditions, Dr. Berger says.
Are weight loss gummies actually effective for weight loss?
“GIVEN THERE ARE so many more effective, safer, and longer-lasting ways to achieve healthy weight loss, I actually don’t think anyone should be taking gummies for weight loss,” Dr. Parrella says.
Based on the current research, Dr. Vinton says it’s “unlikely” gummies could help you lose weight. However, they could have a placebo effect, which may inspire someone to exercise more and change their diet, Dr. Berger adds.
Taking a gummy isn’t a substitute for medical care, Dr. Parrella says. Even if you’re not interested in working with a medical professional for weight loss, she recommends spending your money on a gym membership, exercise app, real-food protein, or “a fabulous water bottle that inspires you to drink water.”
When to Seek Help for Weight Loss
LIFESTYLE MODIFICATIONS AND behavioral changes in nutrition and physical activity remain the most successful ways to lose weight, Dr. Vinton says. This is crucial, as obesity is a chronic condition that’s associated with hundreds of diseases, including heart disease, cancer, and diabetes.
“The goal of obesity treatment is losing excess fat while preserving lean body mass,” she adds. “This requires sustainable strategies to improve daily lifestyle habits for nutrition, exercise, sleep, and stress management that take months to years for durable results.”
Not everyone can do this alone. Seeking help from a doctor is a good place to start. Dr. Berger says when patients come to him about weight loss, he performs a physical exam, gets a medical history, and interviews them about their lifestyles. Then, he makes personalized suggestions to help them reach their goals—this might include dietary changes or exercise programs, a referral to a registered dietitian, or medication, such as GLP-1s.
“It’s never too late to start, and the sooner you start, the better,” Dr. Parrella says. “There are many ways to achieve health-promoting weight loss, and it’s important to find what works for you. There are lifestyle changes and medication options that fit different stages of life and hormone states.”
Erica Sweeney is a writer who mostly covers health, wellness and careers. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many more.
