Best Supplements for Gut Health and Weight Loss

What are the best supplements for gut health and weight loss? We know of a few worth exploring.

We’ll break down why gut health is a critical element of weight management, what supplements might reinforce a healthier gut, and how to keep your gut healthy to boost weight loss efforts.

Your gut is a delicate ecosystem as diverse and rich as a rainforest. Well, not quite — but it does contain trillions of microorganisms.

These microorganisms work together to help your body process and absorb nutrients, manage blood sugar (glucose) levels and metabolism, and build immunity to protect against various diseases.

And because gut bacteria are alive (have they been the ones saying, “Get in my belly” all this time?), they need certain nutrients to function correctly.

That’s just one reason a balanced diet that helps beneficial bacteria thrive is so important to overall health.

Research on Gut Health and Weight Management

Since gut health is so closely linked to the digestive system, it’s not surprising that keeping your gut happy can also support weight loss efforts.

It’s not totally clear how or why diverse and healthy gut bacteria correlate with lower body weight. But research suggests it’s because they help keep blood sugar levels in check and prevent extra body fat from accumulating.

• A small study looked at weight and gut health in twins. When one twin had obesity and the other didn’t, those with obesity tended to have less gut bacteria diversity.

• Another study measured gut health and weight management with participants who ate a lower-calorie diet. It found that one specific type of bacteria called Prevotella was linked to more weight loss.

Both studies support the idea that an unhealthy gut microbiome is associated with:

• Excess weight

• Risk of developing type 2 diabetes

• Inflammatory bowel diseases

• Cardiovascular issues

This might be because gut bacteria work to metabolize both glucose and fat — so if you have fewer bacteria doing their thing, your body might store extra fat.

That’s why some folks reach for microbiome supplements when trying to lose weight and reduce body fat.

Microbiome supplements for a healthy gut may provide other health benefits, including:

• Reducing inflammation

• Maintaining digestive health

• Regulating mood

Here’s what to know.

Gut Bacteria Helps Bring Down Inflammation

Research shows that a healthy gut microbiome helps manage inflammation, an immune response that happens when your body fights off an infection or injury.

Inflammation can also show up when you’re tired or dehydrated, or if you have an autoimmune disorder or irritable bowel disease.

Whatever the cause, it can be uncomfortable or even painful and sometimes manifests as swelling, bloating, or puffiness.

Gut Bacteria Maintains Digestive Health

Since gut bacteria live in your gastrointestinal region, it makes sense that they help your bowel movements stay normal and prevent constipation and bloating.

On the other hand, lower levels of gut bacteria diversity can lead to intestinal damage.

Gut Bacteria Helps Regulate Mood

There have been some really fascinating studies on the connection between gut health and mental health — or, as it’s been dubbed, the gut-brain axis.

The idea is that neurotransmitters in your brain communicate with microorganisms in your gut to regulate emotions and moods.

Research suggests that gut bacteria inform mental health and mood because they help regulate hormones. In simpler terms, what you put in your body greatly impacts how you feel emotionally and physically.

Even though the majority of gut health is determined by lifestyle factors, like nutritious eating habits, the right supplements can serve as extra tools.

For some women, dietary supplements can help improve the gut microbiome when taken to amplify other weight loss efforts. The best supplements for gut health and weight loss include:

• Probiotics

• Prebiotics

• Apple cider vinegar

• Omega-3 fatty acids

• Glucan

• Vitamins A, C, and D

• Green tea

• Vitamin B12

• Magnesium

• Fiber

• Glutamine

We’ll go over these in more detail so you can navigate your options for gut-health supplements.

1. Probiotics

Probiotics are live microorganisms that help enhance gut microbe production (i.e., good bacteria), improving essential bodily functions like blood sugar control and metabolism.

Probiotics can be found naturally in fermented foods, but probiotic supplements are great for an extra boost.

There are tons of probiotic strains, though, and some seem to be more helpful than others. Research shows that Lactobacillus gasseri and Bifidobacterium genera are the best probiotics for gut health and weight loss, as they lead to the most weight loss.

That said, more research is needed for the scientific community to consider it a legitimate weight loss strategy.

2. Prebiotics

Compared to probiotics, there’s much less research available on prebiotics. But the idea is that they help gut health by allowing probiotics to flourish.

Another way to think of it is that probiotics are good bacteria, while prebiotics function as food for probiotics, which helps good bacteria to develop and thrive. So they aren’t actually bacteria themselves.

You can find prebiotics in lots of high-fiber foods — more on this in a bit! They also come in supplement form and might be helpful when taken in addition to probiotics.

3. Apple Cider Vinegar

Apple cider vinegar (ACV) isn’t just a pantry staple. It’s also a popular ingredient in gut health and weight loss supplements.

ACV contains pectin, a prebiotic nutrient. Experts think it could help encourage weight loss by making you feel fuller for longer.

One study found that people with obesity who took apple cider vinegar supplements every day for 12 weeks lost about 3.5 pounds. That said, the benefits only lasted as long as they maintained their ACV routine.

More research shows that ACV supplements might help improve glycemic status (how food affects your glucose levels) and manage metabolic issues.

This is all pretty promising, but more research is needed before we really know how helpful ACV supplements are for weight loss.

4. Omega-3s

Fish oil supplements may boost metabolism because they’re rich in omega-3 fatty acids. Omega-3s and polyphenols (antioxidant compounds) in fish oil seem to support gut health by increasing the body’s production of anti-inflammatory compounds.

Additional research shows that fish oil supplements might also help people produce more healthy gut bacteria (Bifidobacterium and Lactobacilli, specifically). This can help you feel full longer and potentially limit snacking between meals.

5. Glucan

Glucan is a soluble fiber. Glucan supplements, specifically those made of β-glucans, have been linked to weight loss.

Fun fact: Glucan can absorb up to 50 times its weight in water. So what does that have to do with weight loss? It means glucan can bulk up the contents of your gut, potentially slowing down emptying and making you feel satisfied for longer.

Glucan supplements might also reduce the amount of sugar your body absorbs from the food you eat.

It’s worth flagging that the most commonly reported side effects of these supplements are diarrhea, gas, and cramps.

6. Vitamins A, C, and D

Taking a multivitamin might be a good call.

Some nutrients in a daily women’s multi can help support various bodily functions linked to weight loss and gut health — namely vitamins A, C, and D.

• Vitamin A. Some animal studies have shown that vitamin A helps increase fat burn.

• Vitamin C. Vitamin C is water-soluble, and it seems to help with fat burn, especially during exercise. This nutrient might also work by increasing the production of fatty acids, which help you feel full.

• Vitamin D. Though there aren’t any claims that vitamin D helps speed up metabolism or curb appetite, those with obesity tend to have low levels of it. With that in mind, vitamin D supplements could be worth adding to a weight loss plan.

7. Green Tea

Green tea supplements might stimulate healthy gut bacteria growth and prevent unhealthy microbes from flourishing.

Beyond gut health, green tea might aid in weight loss.

A clinical trial found that women with abdominal obesity who took green tea supplements for 12 weeks lost an average of almost 2.5 pounds. Participants also saw a decrease in cholesterol and lower levels of ghrelin (aka “the hunger hormone”).

8. Vitamin B12

Some studies show that those with less vitamin B12 in their bloodstream have a higher body mass index (BMI). And those with overweight or obesity are at risk for vitamin B12 deficiency.

Interestingly, low B12 levels can also lead to fatigue, which makes it much harder to stick to working out and eating healthier.

So, taking supplements to help increase your B12 levels could make sense for a weight loss routine.

We should also mention that if you’ve been taking metformin long-term, you could have vitamin B12 deficiency. Our weight loss treatment plans include a vitamin B12 supplement to counteract that side effect.

9. Magnesium

Some folks consider magnesium one of the best supplements for gut health and weight loss.

One recent study found that lower blood magnesium levels were associated with higher fat mass. Another smaller study suggested that magnesium helps the body digest and excrete food, so having a deficiency might cause constipation.

Even though it’s not very well understood how it’s linked to weight loss, adding magnesium to your digestive health supplement lineup probably won’t hurt.

10. Fiber

Fiber is generally best consumed from food sources — more on this below. However, you can get fiber supplements if you’re having a hard time meeting the recommended daily intake.

The fiber in supplements often comes from chicory root or psyllium husk. The latter turns into a gel when it touches water (and there’s plenty of water inside your body). This gel-like substance can help waste move through your digestive system to support healthy bowel movements and prevent constipation.

11. Glutamine

Glutamine is an amino acid. But it’s a non-essential one, meaning the body can make it rather than having to get it through food or supplements.

It might offer gut benefits, like supporting the gut microbiome and reducing inflammation. Research has shown that glutamine can minimize IBS (irritable bowel syndrome) symptoms, including stomach pain and bloating.

But more placebo-controlled trials are needed before we can say how effective this gut health supplement is for weight loss.

Instead of worrying about what to take for gut health in supplement form, look at your meals. The food you eat might actually be the best path to gut health and weight loss.

Research shows that diets rich in complex carbohydrates, plant proteins, and other high-fiber foods can boost gut bacteria growth and short-chain fatty acids (which are both linked to a lower BMI and less inflammation).

On the other hand, diets high in animal proteins, saturated fat, sugar, and salt appear to help harmful bacteria flourish, which could wreak havoc on your intestines.

The Mediterranean Diet, in particular, stands out as a healthy eating plan to follow for diverse and stable gut bacteria — not to mention a strong immune system.

If you feel like you could use a little more direction, it never hurts to work with a registered dietitian or nutritionist to create a personalized eating plan.

In the meantime, here are some food types that may help with gut health:

• Fermented foods, like kefir, sauerkraut, and Greek yogurt

• Avocado, salmon, and soybeans, which are high in omega-3 fatty acids

• Anything high in fiber

Keep scrolling for more insight.

The Role of Fiber in Gut Health

One study found that eating more soluble fiber while also getting more rigorous exercise led to visceral fat loss (the fat that lines internal organs in the abdominal cavity). In non-sciencey speak, more fiber means more belly fat burn.

Foods high in soluble fiber include:

• Legumes, like lentils, chickpeas, beans, split peas, chia seeds, and flaxseeds

• Fruits, like raspberries, apples, bananas, blueberries, pineapple, and prunes

• Whole grains, like quinoa, farro, brown rice, and barley

• Veggies, like sweet potatoes, Brussels sprouts, artichokes, and corn

Fiber also helps bacteria ferment. Why does that matter? Well, fermentation in the large intestine may improve heart health and prevent heart disease.

Most gut health issues manifest in gastrointestinal problems and digestion issues, such as:

• Diarrhea

• Gas

• Bloating

• Constipation

• Upset stomach (nausea and vomiting)

An unhealthy gut can also affect other bodily functions and lead to things like:

• A weaker immune system

• Sleep issues

• Daytime sleepiness and general fatigue

• Heightened stress and anxiety

Long term, an unhealthy gut can lead to more serious and chronic diseases, such as type 2 diabetes, high blood pressure (hypertension), and other cardiovascular issues.

Gut health supplements are just one small part of the equation — but you don’t have to use them to lose weight.

Although they can help in certain instances, some people might need something more effective, like prescription weight loss pills or injections.

If you haven’t noticed any weight loss (or you’ve experienced weight gain) despite making major improvements to your eating and exercise routines, you may want to talk to a healthcare provider about weight loss medication.

Besides curbing appetite and minimizing cravings, prescription weight loss drugs might help restore gut bacteria balance.

FDA-approved weight loss pills include:

• Metformin

• Topamax® (topiramate)

• Contrave® (naltrexone-bupropion)

• Rybelsus® (semaglutide)

• Xenical® (orlistat)

• Qsymia® (phentermine-topiramate)

Popular weight loss injections include:

• Mounjaro® and Zepbound® (tirzepatide)

• Ozempic® and Wegovy® (semaglutide)

• Saxenda® and Victoza® (liraglutide)

Hers offers prescriptions for some of these weight loss medications online, following a virtual consultation with a licensed healthcare provider.

For many, achieving and maintaining a healthy weight takes considerable time and effort.

If you’re aiming to lose weight and wondering what to take for gut health, here’s what to keep in mind:

• There are lots of moving parts when it comes to weight loss and weight management. Gut health is crucial, but it’s just one element.

• In general, weight loss and gut health are best tackled holistically. Everything from nutrition and exercise to sleep, mental wellness, and hydration should be considered.

• Supplements are just another tool to keep in your proverbial toolkit. If you need additional help reaching your goals, you might consider weight loss medication.

To start exploring your options for prescription weight loss medication for women, do a virtual assessment on our telehealth platform.