Do Weight Loss Gummies Work?

“Do weight loss gummies work” has become a popular Google search over the last several years. So, do they? Maybe, but probably not drastically. And it depends on the type.

Though the idea of weight loss gummies (weight loss supplements in gummy form) is nice, it’s unclear how effective they are. Some show promising benefits, while others make unfounded and lofty claims. Miracle workers or not, they seem to be everywhere.

According to the National Institute of Health, 67 percent of those with obesity are trying to lose weight. Given that so many people are looking for ways to be healthier, weight loss supplements are a big money-making industry. In fact, Americans spend about $2.1 billion a year on weight-loss dietary supplements.

We digress. Before adding weight loss gummies to your routine, you’re wise to explore the pros and cons of the various options.

Ahead, we’ll unpack the research and look into whether these supplements can help you lose weight, as well as which ones are most legit when added to a comprehensive weight loss plan.

They might! But again, don’t expect a miracle.

Some research suggests weight loss supplements can be a good addition to a wellness routine to boost other weight loss efforts. That’s the very meaning of a supplement — it can “complete or enhance something else when added to it,” as defined by Merriam-Webster.

It’s worth noting that weight loss gummies aren’t as effective as other lifestyle factors, like focusing on nutrition and getting plenty of exercise. In other words, you shouldn’t take a weight loss gummy and expect it to be a cure-all magic candy.

Instead, consider it a bonus booster.

Keep reading for the nitty-gritty of how weight loss gummies actually work.

Do weight loss gummies work? They wouldn’t be the first thing we’d recommend, but here are a few gummy supplements that might help your efforts.

1. Keto Gummies

Many weight loss gummies are marketed as keto supplements. They’re supposed to support people following a ketogenic diet (i.e., a very low-carb, high-fat meal plan) to help the body maintain ketosis.

Ketosis is when the body burns fat for energy instead of glucose (blood sugar).

Low-carb, high-fat foods help you produce more ketones — chemicals naturally produced by the liver to help break down fat. Some research shows keto gummies work by promoting extra ketone production as your body adjusts to a keto diet.

Keto gummies are often made with.

• D-beta-hydroxybutyrate (D-BHB). D-BHB ketones are naturally made in your liver and provide your body with another source of energy when blood sugar and insulin levels drop. You’ll probably see it listed as BHB ketone salts on the supplement label.

• Medium-chain triglycerides (MCTs). Some findings show that MCTs increase ketone levels, helping kickstart ketosis.

All that said, more studies are needed for the scientific community to see keto gummies as a valid weight loss tool.

Plus, there’s a potential side effect to be aware of: Taking external ketones (in the form of gummies or supplements) might suppress your body’s own ketone production when you stop taking them.

2. Apple Cider Vinegar Gummies

Apple cider vinegar (ACV) seems to work by helping you feel fuller longer, though the way it actually does that isn’t well understood.

Here’s a quick rundown of the research:

• One study found that people with obesity who took ACV gummies for weight loss every day for 12 weeks lost about 3.5 pounds. But progress only lasted as long as they maintained their ACV routine.

• More promising research shows that ACV supplements might help improve glycemic status.

• But since the studies have been pretty small, more research is needed before we can determine how helpful apple cider vinegar is in weight loss.

Apple cider vinegar isn’t associated with many side effects. And because ACV is a safe food, experts think it’s probably also safe in supplement form to help manage metabolic issues.

3. Caffeine and Green Coffee Bean Gummies

Caffeine, in supplement form, might act as an appetite suppressant and help increase heat production (which increases fat burn).

What does the research say? Here’s the gist:

• Some studies show that having more than 400 to 500 milligrams of caffeine a day can lead to side effects like jittery nervousness, vomiting, and rapid heart rate (tachycardia).

• Appetite-suppressant gummies made with green coffee beans — all coffee beans have a verdant hue before they’re roasted — might help regulate fat accumulation. Experts think this is because they have higher levels of chlorogenic acid, which could reduce the amount of glucose absorbed in the gut.

• The green coffee bean extract in gummy supplements might function the same way, though there isn’t enough research to draw definitive conclusions.

Some side effects of green coffee bean extract include headaches and urinary tract infections (UTIs), though these are uncommon.

4. Green Tea Gummies

Then there are green tea gummies.

Do they work for weight loss? Here’s what the research says:

• One review looked at the safety and effectiveness of green tea extract as a dietary supplement for weight management. It found that the substance offers some metabolic benefits (potentially because it helps burn fat) as well as blood pressure improvements for people with extra weight and obesity.

• Another study examined the effects of a green tea extract on 102 women with central obesity (accumulation of fat in the abdominal area) who took it for 12 weeks. Participants noticed some improvements, including losing about 2.5 pounds on average, a reduced BMI (body mass index and waist circumference, and lower cholesterol and ghrelin levels (ghrelin is colloquially called “the hunger hormone”).

Side effects (like constipation and abdominal pain and discomfort) were rarely reported in these studies. But folks who take other medications or supplements might want to look into potential drug interactions with green tea extract.

5. Protein Gummies

It’s no secret that protein is an essential component of nutrition — getting more of it might even promote weight loss.

One review looked at how effective whey protein supplements were for women. Consuming whey seemed to lead to a better ratio of fat, muscle, and bone mass, probably thanks to an increase in lean muscle mass.

Protein supplements, like casein, pea, and whey supplements, might also help you reduce portion sizes by making you feel fuller for longer (and also potentially help curb cravings).

One small study (that only included men) found that consuming 20 grams of casein (a milk protein) or pea protein instead of water before a meal led to eating less. Even though protein gummies can have 15 to 20 calories each, they might still help create a calorie deficit if they make you eat less during meals.

6. CBD Gummies

Short for cannabidiol, CBD is among hundreds of compounds (also called cannabinoids) found in cannabis plants. It composes up to 40 percent of the plant’s extract — second only to tetrahydrocannabinol, aka THC.

But unlike THC, CBD doesn’t make you feel high.

Research shows that CBD can help with things like:

• Pain

• Soreness or stiffness

• Inflammation

• Anxiety

It does this by keeping anandamide in your body for longer — a chemical that helps with mood regulation.

As for weight loss, some studies done on animals show that it might help boost metabolism by producing more chemicals responsible for appetite regulation and fat breakdown.

That said, we don’t have any research on CBD in gummy form or high-quality trials on humans pertaining to weight loss.

7. Garcinia Cambogia Gummies

Experts think hydroxycitric acid, the active ingredient in garcinia cambogia supplements, inhibits the process of sugar being turned into and stored as fat. Some also theorize that it suppresses appetite, which is why you might see it in products marketed as weight management gummies.

There’s still not enough evidence to say for sure whether garcinia cambogia supplements are effective. Also, some small studies showed rare side effects, including cold-like symptoms, gastrointestinal issues, and mania.

8. B12 Gummies

Adding a vitamin B12 supplement to your weight loss mix is probably a good call, as it can help boost energy levels.

Research shows that people with obesity are at a higher risk for vitamin B12 deficiency — and the lower the vitamin B12, the higher the BMI.

A vitamin B12 deficiency can also lead to fatigue, which can make weight loss efforts (like sticking to a healthy eating plan or getting more physical activity) much more challenging.

Also, if you’ve been taking metformin (we’ll tell you more about this treatment option in a moment!) long-term, you could have vitamin B12 deficiency. Our comprehensive weight loss treatments include a vitamin B12 supplement to counteract this.

9. Vitamin D Gummies

There aren’t any claims about vitamin D gummies helping speed up metabolism or curb appetite. But some studies show that folks with obesity tend to have low levels of it.

This suggests a potential relationship between the two. So getting enough vitamin D is likely a good addition to a weight loss plan.

Many multivitamins contain vitamin D, along with other great vitamins and minerals. Side effects are super rare when taken in small quantities.

Since the U.S. Food and Drug Administration (FDA) doesn’t regulate them, many weight loss gummies make false promises — like claiming to result in instant and dramatic belly fat loss.

When things aren’t FDA-approved, there can be information gaps (undisclosed ingredients, for instance).

A 2012 study found that this issue was especially glaring for weight loss, bodybuilding, and sexual-enhancement supplements.

Are Weight Loss Gummies Safe?

There’s a lack of research on the safety of supplements for pregnant women, nursing moms, and young kids.

That said, most experts agree that multivitamins are generally safe. However, interactions with medications and potential risks for certain medical conditions are worth flagging with your healthcare before you start taking them.

What’s the Deal With Oprah’s Weight Loss Gummies?

In a 2020 Instagram post, Oprah Winfrey told her followers she doesn’t back any of the weight loss gummies that use her name in their marketing materials. Specifically, she said: “Fraud alert! Please don’t buy any weight loss gummies with my picture or name on them.

“There have been social media ads, emails, and fake websites going out and I want you to hear it straight from me, that I have nothing to do with them. Please don’t be taken advantage of and don’t give your personal information to them.”

Moral of the story: Just say no to illegal drugs — or at least weight loss gummies with Oprah’s face on them.

Gummies are great for those who don’t love swallowing pills, but you could also look into some of the ingredients we mentioned in tablet or capsule form. They don’t taste as good, but they tend to have fewer calories.

Prescription weight loss medications (oral and injections) may be more reliable than gummies.

Pills sometimes used to aid weight loss  include:

• Metformin

• Topamax® (topiramate)

• Contrave® (naltrexone-bupropion)

• Rybelsus® (semaglutide)

• Xenical® (orlistat)

• Qsymia® (phentermine-topiramate)

Injections sometimes used for weight management include:

• Mounjaro® and Zepbound® (tirzepatide)

• Ozempic® and Wegovy® (semaglutide)

• Saxenda® and Victoza® (liraglutide)

So, when is it time to consider a more comprehensive prescription routine? We recommend talking to a healthcare provider if you’ve overhauled your nutrition and exercise routine but still aren’t seeing progress with weight loss.

Do weight loss gummies really work? We wouldn’t depend on them — at least, not without other lifestyle changes and potentially weight loss medication.

Here’s what to keep in mind if you’re considering gummies for weight loss:

• Things like diet, exercise, sleep, and hydration make the biggest difference. But adding weight loss gummies to your routine probably won’t hurt when all is said and done.

• There are many types of weight loss gummies, including keto gummies, protein gummies, and vitamin gummies. They might boost your efforts, but they’re not the be-all and end-all.

• It’s best to take a holistic approach to weight loss and look at your lifestyle at large when setting out to make changes.

• Are weight loss gummies safe? Probably, but still check with a healthcare provider before starting any supplement.

• Prescription weight loss pills and injections have more evidence backing their effectiveness than over-the-counter weight loss supplements.

Interested in exploring prescription weight loss treatments? Get started with our virtual assessment.