Losing weight can be a challenging process. While diet and exercise are essential, weight loss supplements can provide an added boost when used properly. With so many options on the market, it can be difficult to know which ingredients are effective and safe. Here are eight key ingredients to look for when choosing a weight loss supplement: 1. Capsimax Capsimax is a branded extract made from capsicum, piperine (black pepper), caffeine, and niacin (vitamin B3). Want to know how Capsimax works? Well, the capsicum provides capsaicin, which may help burn fat and suppress appetite. Piperine helps inhibit the formation of new fat cells. Caffeine gives an energy boost and helps mobilize fat for use as fuel. Niacin aids the breakdown of carbs, fats, and proteins. Research shows Capsimax can help increase fat burning, reduce waist size, and decrease body fat. 2. Green Tea Extract Green tea extract is a concentrated form containing epigallocatechin gallate (EGCG) and caffeine. It has been shown to boost metabolism and aid with fat burning. Green tea extract may also reduce the amount of fat absorbed from foods and help suppress appetite. Look for standardized extracts to get a therapeutic dose. 3. Conjugated Linoleic Acid (CLA) CLA is a group of omega-6 fatty acids that have been shown to help reduce body fat, especially around the stomach. Scientific studies performed on animals indicate it helps block fat storage, increase fat burning, and maintain lean muscle mass. CLA appears to be most effective when it is taken consistently over time. 4. Acetyl-L-Carnitine Acetyl-L-carnitine is an amino acid that helps the body produce energy. It transports fat into your cells to be used as fuel. This can help boost metabolism and fat loss. Acetyl-L-carnitine may also reduce fatigue and mental fogginess that can come with dieting. Look for a supplement with at least 1,500 mg per serving. 5. Green Coffee Bean Extract Green coffee bean extract comes from unroasted coffee beans. It contains chlorogenic acid, which may inhibit fat absorption and increase metabolism and fat burning. Chlorogenic acid also helps reduce the spike in blood sugar after meals, preventing weight gain. Look for a supplement standardized to at least 45% chlorogenic acid. 6. Glucomannan Glucomannan is a water-soluble dietary fiber from the Konjac plant. It can absorb a large amount of water in your gut, forming a bulky gel. This may promote feelings of fullness and delay stomach emptying. Glucomannan can potentially reduce calorie intake and target belly fat. For weight loss, take a supplement with 1–4 grams of glucomannan. 7. Chromium Chromium is an essential mineral that helps regulate insulin, the hormone needed to stabilize blood sugar levels. Chromium supplementation can help improve insulin sensitivity, which may aid weight loss—especially for people with diabetes or prediabetes. Most supplements provide chromium picolinate, which has optimal bioavailability. 8. Garcinia Cambogia Garcinia cambogia comes from a tropical fruit native to Indonesia. It contains hydroxycitric acid (HCA), which can inhibit an enzyme needed for fat production. Studies indicate HCA may help to suppress the appetite and prevent weight gain. However, results have been mixed. Look for garcinia cambogia with at least 50% HCA if you want to experience its full effects. When looking for a weight loss supplement, make sure to check the label for these science-backed ingredients. Be wary of proprietary blends that don’t disclose specific amounts. Make sure to follow dosage recommendations. Combining the right supplement with healthy eating and activity can help give your weight loss efforts an extra boost. But always talk to your doctor before trying any new supplement, especially if you take medications or have health conditions.