Weight loss supplements are widely used, but they’re not a substitute for a healthy lifestyle. Dietitians often recommend focusing on balanced nutrition, regular physical activity, and sustainable behaviour change. Some supplements may offer supportive benefits, but their effects vary between individuals.

This article explores commonly used supplements available in Australia, based on available research and expert commentary—not as a recommendation or endorsement for any specific product.

Always consult a registered health professional before using any supplement.

Key takeaways:

• Protein powders: Help manage appetite and maintain muscle. Best used alongside a calorie-controlled diet.
• Fibre supplements: Increase fullness, curb hunger, and support digestion. Start slow to avoid discomfort.
• Green tea extract: May slightly boost metabolism but won't cause dramatic weight loss on its own.
• L-carnitine: Helps the body burn fat for energy; results are modest when combined with exercise.‍
• CLA (Conjugated Linoleic Acid): May reduce body fat over time, but effects are minimal.

Quick comparison table:

Improving your metabolic health is key to sustainable weight loss. Learn more about the factors that influence it in our guide on metabolic health in Australia.

1. Protein powders

Protein can help support feelings of fullness and preserve muscle during a calorie-reduced diet. People aiming to lose weight may benefit from ensuring their protein intake meets daily requirements, which vary based on age, weight, and activity levels.

• Whey Protein Isolate (WPI): With over 90% pure protein and minimal lactose, this fast-absorbing option is great for post-workout recovery.
• Casein protein: Digested more slowly, casein releases amino acids gradually, making it ideal for overnight recovery and prolonged satiety.
• Plant-based proteins: Soy protein offers a profile similar to milk, while pea and rice proteins are excellent for those with dietary restrictions.

Here’s a look at two popular Australian protein powders:

What to consider:

• Aim for products with fewer additives and at least 20g protein per serve.
• Choose a formulation that suits your dietary needs (e.g., lactose-free, vegan).
• Use protein powders as part of meals like smoothies or porridge—not as meal replacements unless advised by a professional.

Note: Protein needs are individual. Speak with a healthcare provider or accredited practising dietitian for guidance.

2. Fibre supplements

Fibre supplements can aid in weight management. Research suggests that adding just 4 grams of fibre to your daily diet may lead to a 3.25-pound weight loss over six months.

Here’s how fibre supplements may contribute to weight loss:

• Increase fullness, helping control hunger
• Slow down carbohydrate digestion, stabilising energy levels
• Reduce blood sugar spikes after meals by up to 20%
• Support healthy gut bacteria, promoting better digestion, metabolism and appetite
• Regulate appetite hormones, curbing overeating

Popular fibre supplements in Australia

Below are some of the top fibre supplements with proven benefits:

Boosting your fibre intake can support hormone balance and overall health. Discover the best fibre supplements in Australia to improve digestion and promote weight management.

Important safety tips

The appropriate amount can vary significantly between individuals. Always check with a healthcare professional before use.

How to choose the right fibre supplement

Picking the right supplement depends on:

• The type of fibre (soluble vs. insoluble)
• The form (powder, capsules, or tablets)
• Your digestive tolerance
• Third-party testing for quality assurance
• Regulatory approval, such as TGA certification

Increasing soluble fibre by just 10 grams daily has been linked to a 3.7% lower risk of belly fat accumulation. While supplements can help fill fibre gaps, they’re most effective when combined with a healthy diet and regular exercise.

3. Green tea extract

Green tea extract is another supplement backed by dietitians for its role in weight management. Research suggests that taking 500 mg daily for 12 weeks can help lower body weight and BMI.

How green tea extract helps with weight loss

Green tea extract supports weight loss through several actions:

• Boosts calorie burn: Increases energy expenditure and fat oxidation.
• Improves metabolism: Encourages the breakdown of fat.
• Thermogenic effect: Activates brown fat thermogenesis.
• Regulates hormones: Affects fat-burning hormones.

Recommended green tea extract products in Australia

Safety tips and precautions

Keep these points in mind before using green tea extract:

• Take with food: Avoid taking it on an empty stomach to prevent potential side effects.
• Liver health: If you have pre-existing conditions or take medications, consult a healthcare provider to avoid complications.
• Follow the dosage: Stick to the recommended 250–500 mg daily.

Possible side effects

Some individuals might experience:

• Digestive issues like nausea, vomiting, diarrhoea, or bloating.
• Trouble sleeping (insomnia).
• Headaches.
• Heart palpitations.

For the best results, pair green tea extract with a healthy diet and regular exercise.

4. L-carnitine

L-carnitine is a compound naturally found in the body that helps transport fatty acids into mitochondria, where they’re converted into energy. This role has made it a popular supplement for those aiming to manage their weight.

How L-carnitine helps with weight loss

Research backs its potential. A 2020 review of 37 studies revealed that L-carnitine supplementation helped reduce body weight, BMI, and fat mass. In one study, taking 3 grams daily for 10 days increased fat burning from 15.8% to 19.3%. This suggests it may improve the body’s ability to burn fat more effectively.

Recommended products in Australia

CLA is available in supplement form in Australia. If considering this option, look for products that are TGA-listed and come from trusted, transparent brands.

Dosage guidelines

The appropriate amount can vary significantly between individuals. Always check with a healthcare professional before use.

Safety considerations

Be mindful of these points to ensure safe use:

• Possible side effects include stomach upset, heartburn, or diarrhoea.
• L-carnitine can interact with blood thinners and thyroid medications.
• Those with a history of seizures should avoid using it.

Pair L-Carnitine with regular exercise for better results. Studies show it can increase work output during exercise by 11%.

5. Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA) is a fatty acid found in animal products that may help with weight management. Let’s break down how it works, its effectiveness, and what to consider when using it.

How CLA works

CLA comes in two main forms: c9, t11 and t10, c12. The t10, c12 form, often found in supplements, is associated with weight loss benefits. Some studies suggest that taking 2.4 to 6 grams of CLA daily over 6–12 months may be associated with modest reductions in body fat (around 1.3kg), although results vary and more evidence is needed.

Available products in Australia

Here are some of the top CLA supplements available in Australia:

Safety considerations

While CLA may offer some benefits, there are potential side effects to keep in mind:

• Digestive discomfort, such as nausea or stomach upset.
• Increased inflammation markers and elevated liver enzymes.
• Avoid use if you are pregnant, breastfeeding, diabetic, or have liver issues.

Sticking to appropriate doses is crucial for minimising risks.

Dosage guidelines

Start with 1 gram daily and avoid exceeding 6 grams per day

Natural alternatives

For a more natural approach, consider adding CLA-rich foods to your diet. Examples include Australian grass-fed beef, kangaroo meat, dairy products, and eggs.

Quick comparison guide

Clinical reviews indicate that supplements can lead to modest weight loss benefits when combined with a healthy lifestyle. Below is a breakdown of how each supplement stacks up based on effectiveness, safety, and availability.

Effectiveness comparison

Safety profile

Here's a quick look at the safety considerations for each supplement:

Recommendations and safety notes

Weight loss supplements can offer support, but they’re not a magic solution. A long-term, sustainable approach—built on healthy eating, movement, and personalised guidance—remains the gold standard. That’s where tools like Vively’s CGM (Continuous Glucose Monitor) come in.

By tracking your real-time glucose data for 14 days, Vively helps you understand how your body responds to different foods, stress, sleep, and activity. This data-driven insight can support better eating habits, improve metabolic health, and make your supplement choices more informed and targeted.

How to choose supplements wisely

When picking a supplement, follow these guidelines to ensure quality and safety:

• Read ingredient labels carefully
  Choose products from trusted manufacturers
• Stick to natural ingredients and minimal additives
• Follow clear dosage instructions

“Supplements can support weight loss, but real progress comes from understanding how your body responds to food and lifestyle. Tools like CGM give you that insight. When combined with mindful eating and long-term habits, you can make truly informed choices that improve your metabolic health.”—Charlotte Battle, Vively’s lead dietitian

Talk to your doctor first

Before starting any supplement, consult your healthcare provider. They can assess whether it's a good fit for your health and check for possible interactions with your current medications.

Handling side effects

If you encounter side effects, these tips can help:

Stay safe

Be cautious when buying supplements—especially from overseas online retailers. Products not regulated under the Therapeutic Goods Administration (TGA) in Australia may contain ingredients that are harmful, unapproved, or not accurately labelled.

For your safety:

• Choose supplements listed on the Australian Register of Therapeutic Goods (ARTG) when possible.
• Be wary of international health claims or endorsements not supported by Australian guidelines.
• If a product is subject to safety warnings or recalls by the TGA or other regulatory bodies, discontinue use and seek advice from a healthcare provider

Remember: Only registered healthcare professionals can provide guidance on supplement use that aligns with your individual health needs, as outlined by the Australian Health Practitioner Regulation Agency (AHPRA).

Disclaimer: This article is for general information purposes only and is not intended as medical advice. It does not recommend, advertise, or promote the use of any supplement or therapeutic good.

Always consult with a registered medical or allied health professional before starting any supplement, particularly for weight management. Information is based on research at the time of writing and should not be relied upon for treatment decisions.