Vitamin B12: When It Helps: What the Evidence Says

There is a lot of noise around weight-loss supplements; this is a clear, evidence-based look at the topic.

Garcinia: the evidence gap

Sleep and stress strongly influence weight: poor sleep and chronic stress raise appetite hormones and cravings, making a calorie deficit harder to sustain.

Vitamin B12 is essential but only helps energy if you are deficient. Most people eating a varied diet get enough, so supplementation may not add benefit.

Understanding research quality

L-Carnitine shuttles fatty acids into mitochondria, but weight-loss studies used 2–3 grams daily. At 500mg, the dose is a fraction of what showed results.

Cayenne pepper and capsaicin have real thermogenic effects, but the calorie-burning boost is modest — a few extra calories per day, not a dramatic change.

How to read a supplement label

Protein and fibre are the most useful nutrients for appetite control, because they promote fullness and help preserve muscle while you lose fat.

Garcinia cambogia (HCA) is one of the weaker ingredients in the weight category. A Cochrane review found its effects small and statistically uncertain, and the FTC has acted against overstated HCA claims.

Frequently asked questions