The truth about weight loss gummies: Do they work?

From the latest trending diet to waist trainers, ear seeds, fat freezing, acupuncture, laxatives, sauna visits, hypnotherapy and skinny teas, there are so many methods that claim to be the silver bullet for weight loss success.

The same goes for weight loss gummies — but, how effective are they really?

We're deep-diving into all things weight loss gummies, how they work and the weight loss outcomes associated. Plus, we'll explore another weight loss option that is far more effective.

What are weight loss gummies?

Weight loss gummies are dietary supplements that claim to do several things, including suppress appetite, boost metabolic function, reduce sugar cravings, burn fat and support digestive health, which in turn, encourages weight loss.

Weight loss gummies often look like sweets and come in all different shapes, from gummy bears to round buttons. They are also often available in different flavours, depending on your preference.

These weight loss supplements are taken by mouth, and usually eaten several times a day. The most common hero ingredients found in these supplements are apple cider vinegar (ACV), green tea, caffeine, green coffee bean extract and garcinia cambogia.

While manufacturers of these dietary supplements advertise that they assist with losing weight, there isn't a whole lot of research behind these claims.

Do weight loss gummies actually work?

The easiest answer to this question is: some might work and others don't — it's an imperfect response but let's dig into why this is the case.

On the whole, weight loss supplements don't move the needle on weight loss much at all and any effects on fat loss that may be seen aren't long-lasting. Let's look at each popular weight loss gummy ingredient and investigate if it actually helps with weight loss.

Apple cider vinegar

While ACV is often touted as a weight loss ingredient, there isn't a bunch of research on this topic and the research that does exist isn't overly significant.

In one trial, people living with obesity took ACV daily for 12 weeks and experienced a 1.3lb weight reduction at the end of the trial period [1].

But, within 4 weeks of stopping the daily ACV consumption, the participants returned to their original weight and waist circumference as pre-trial. While ACV is touted as a popular fat-burning ingredient, there currently isn't substantial enough research that actually backs that up.

Green tea extract

Green tea is commonly used in weight loss supplements like gummies as it's said to help increase both energy and fat oxidation, which is the process the body undergoes to break down fats.

There has been a decent amount of research undertaken on green tea — and many of good methodological quality — with studies showing that green tea has a possible modest effect on body weight [2].

However, studies have also indicated that green tea doesn't do much alone, but when combined with caffeine, it might have a positive impact on weight loss [2]. More research is needed in this area to form a concrete connection between the 2 ingredients.

Caffeine

Caffeine is said to stimulate the central nervous system, helping to increase thermogenesis and fat oxidation through fluid loss.

Short-term clinical trials have discovered possible modest effects on body weight, or decreased weight gain over time. However, it seems that chronic use of caffeine can lead to tolerance, which diminishes the possible effects on overall health and weight [2].

Green coffee bean extract

Green coffee bean extract is often used in weight loss gummies as it's said to help prevent fat retention and, while there have been a few clinical trials on the ingredient, they are all of poor methodological quality.

A meta-analysis of 3 trials in which participants who were overweight were given either 180 or 200mg of green coffee bean extract per day for 4-12 weeks found that the ingredient had a moderate effect on the body weight of participants — a mean weight loss of 2.47kg more than the placebo [2][3].

However, all trials were found to have a high risk of bias and as such, more rigorous studies are needed to properly understand how green coffee bean extract factors into weight loss [3].

Garcinia cambogia

Garcinia cambogia is a fruit tree that is native to Southeast Asia and the pulp and rind of the fruit it bears contain significant amounts of hydroxycitric acid (HCA) — a compound that is said to help reduce weight gain [2].

While studies in rats have found that this ingredient reduces food intake and helps prevent weight gain, the effect on humans seems small, according to several trials.

One particular study of 89 women with a mean body mass index (BMI) of 28.6, putting them into the overweight category, received either 800mg of Garcinia cambogia 30-60 minutes before meals or a placebo while following a 1,200 kcal diet for 12 weeks [5].

At the end of the trial, those receiving the Garcinia cambogia did lose more weight than those on the placebo — 3.7kg to 2.4kg — but, it didn't appear to reduce their appetites or impact their feelings of satiety [2]. As with the other ingredients, more research is needed to be able to make more substantiative claims.

Are weight loss gummies safe?

This isn't a straightforward question to answer because, in general, most weight loss gummies are probably safe to consume — but, do they actually help you lose weight? Probably not — and why eat them if they aren't doing what they claim to?

To explore this further, let's look at the safety profiles of the most commonly used hero ingredients in weight loss gummies.

Apple cider vinegar

There aren't currently any studies that investigate the safety of ACV, especially in the form of weight loss gummies. When consumed in moderation, ACV is generally safe.

There is some discussion about potential drug interactions with ACV and certain diabetes medications, but we recommend chatting to your doctor about this if you think it could impact you.  

Caffeine

Dietary supplements often contain caffeine but how safe is it? Well, it depends on the quantity you're consuming. The European Food Safety Authority (EFSA) says that intake of up to 400mg of caffeine per day, depending on age, does not raise safety concerns for healthy adults (except pregnant women) [6].

So, while moderate consumption of caffeine is fine for most people, it may cause common side effects like sleep disturbances, jitteriness, shakiness and feelings of nervousness.

Green tea

When consumed as a beverage, green tea doesn't appear to cause any adverse effects, but the extract may cause nausea, constipation, increased blood pressure and abdominal discomfort in some people [4].

Green coffee bean extract

Trials of this ingredient have concluded that it appears to be tolerated well but reported adverse effects include headaches and urinary tract infections [3].

The naturally occurring caffeine within green coffee beans can also act as a stimulant, so keep this in mind if you're sensitive to caffeine. More thorough research is needed to understand the safety of green coffee bean extract [2].

Garcinia cambogia

There are a few safety concerns associated with Garcinia cambogia. Some of the mild side effects include headaches and nausea as well as upper respiratory tract and gastrointestinal symptoms [2].

More worryingly, dietary supplements containing Garcinia cambogia have been associated with 3 separate cases of mania, which is believed to be a result of the serotonergic activity of hydroxycitric acid [2].

In these cases, the mania symptoms included grandiosity, pressured speech, irritability and a decreased need for sleep. Other reports have associated Garcinia cambogia with 10 cases of liver toxicity [2].

We recommend consulting your healthcare provider before using any dietary supplements or making changes to how you manage your health.

Alternative ways to lose weight

Weight loss doesn't often feel straightforward or linear and it's understandable if you're looking at supplements to assist you on the journey. Instead of trying your luck with weight loss gummies, it might be helpful to consider a more holistic option.

Juniper's Weight Reset Programme combines breakthrough weight loss medications with step-by-step coaching (delivered by smartphone) that includes 1:1 support from dietitians and nutritionists.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss injections that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Plus, we have a team of expert dietitians and health coaches you can consult with, to help you work through any challenges you're experiencing during your weight management journey.

We help you make lifestyle and habit changes to help increase your fitness levels and promote eating a balanced diet by providing you with one-on-one health tracking and weekly check-ins with your clinician to track your biometric, mental and physical health, continuously making adjustments to your programme to suit your individual needs.

We’re in it with you for the long run; having helped thousands of women achieve 15-20% weight loss over one year. Once in the programme, you’ll have regular access to a team of health professionals who are here to listen, guide and help unlock a healthier you.

There's no silver bullet for weight loss but our health practitioners can help you lose weight and keep it off in the long run.