Best Supplements to Balance Hormones and Support Weight Loss
If you’re wondering where your waistline went—you’re not alone. Hormones shift during perimenopause and menopause and can throw your metabolism into chaos, making it harder to lose weight, regulate mood, or feel like you. But here’s the good news: while no supplement is a magic bullet, the right combination of evidence-backed supplements for women can support your body’s natural hormone balance, improve metabolism, and help you finally lose the stubborn weight that just won’t budge.
Let’s dive into the top science-backed perimenopause and menopause supplements that help rebalance hormones and support weight loss—especially for women navigating midlife transitions.
- Berberine: The Metabolism Master Regulator
If insulin resistance, PCOS, or belly fat are part of your story, berberine may be your best friend. This natural compound, derived from plants like barberry, helps provide hormone support by playing a part in regulating blood sugar, lowering insulin, and activating AMPK—a fat-burning enzyme often referred to as your body’s “metabolic master switch.” In human studies it showed significant reductions in waistline, BMI, decreased visceral fat, improved lipid profile and decreased fat deposition in the liver as well as weight loss. 1,2
How Berberine Helps in Hormone Support:
- Stabilizes blood sugar
- Reduces fat storage
- Enhances fat burning
How to take: 500 mg with meals, 2–3 times a day
Pro Tip: Works similarly to metformin but without the prescription.
- Green Tea Extract (EGCG): Burn More Fat—Especially During Workouts
Green tea’s active compound EGCG doesn’t just provide antioxidant protection—it also assists in weight loss by helping burn more calories and fat, especially when combined with exercise. If your metabolism feels like it’s running on fumes, this can give it a much-needed nudge. A study showed high-dose green tea extract resulted in significant weight loss, reduced waist circumference, and a consistent decrease in total cholesterol and LDL plasma levels without any side effects or adverse effects in women with central obesity.3
How Green Tea Helps in Weight Loss:
- Increases fat oxidation during exercise
- Boosts metabolic rate by up to 18%
- Enhances energy and focus
How to take: 250–500 mg daily, ideally before exercise
Caution: If you’re sensitive to caffeine, choose a decaffeinated version and if you go above 800 mg that is considered a safe dose, you risk liver injury. There have been isolated cases of liver toxicity at low doses as well that is likely due to individual susceptibility.
- Glucomannan (Konjac Root): Feel Full, Eat Less
This fiber expands in your stomach to help you feel fuller, faster—reducing appetite and supporting gut health in the process. Especially helpful if emotional eating or constant snacking is derailing your progress. Taking 1 gram before meals reduces weight and cholesterol.4 Propolmannan is a purified form of glucomannan and has the same effects. They both produce satiety, control weight, improve blood sugar and lipids and promote bowel regularity. Studies in mice showed it decreased ghrelin, the hormone that promotes hunger and increased the production of GLP1 found in weight loss drugs. 5
How Glucomannan Helps in Weight Loss:
- Suppresses appetite
- Supports healthy gut bacteria
- Aids in portion control
How to take: 1 gram 30 minutes before meals with water. Start low and go slow to avoid gas and bloating.
- Probiotics: Balance Your Gut, Balance Your Hormones
A healthy gut means better hormone detoxification and better weight regulation. Certain probiotic strains have been shown to support weight loss and help prevent weight gain—especially when your hormones are fluctuating wildly. A systematic review of studies showed significant reductions in body weight and BMI as well as waist circumference using a combination of Bifidobacterium and Lactobacillus. 6
How Probiotics Help in Weight Loss:
- Modulates estrogen metabolism
- Improves digestion and reduces bloating
- Supports a healthy metabolism
Top strains: Lactobacillus and Bifidobacterium species
How to take: Choose a high-quality probiotic with these strains and aim for consistency.
- Caffeine: Strategic Boost for Fat Burning
Caffeine isn’t just for staying awake. Used strategically, it can increase calorie burn and fat oxidation—especially before a workout. 7 Just be mindful of your dose and timing.
How Caffeine Helps in Weight Loss:
- Boosts energy and exercise performance
- Enhances fat burning
- Increases alertness and focus
How to take: 100–200 mg before workouts or as tolerated. Safety concerns not usually reported at intakes less than 400–500 mg/day for adults; significant safety concerns at higher doses such as nervousness, jitteriness and tachycardia (fast heartbeat).
Where You Buy Your Supplements Matters!
There are many supplements on the market that make outrageous claims, have fake celebrity endorsements, hidden prescription drugs with fake reviews and testimonials. Many don’t even have what they state is on the label and it takes years for the FDA to pull these fakes off the market.
Become Supplement Savvy by signing up for our complimentary Supplement Savvy 5 – email series of protocols and unlock exclusive access to high-quality supplements at discounted prices—directly from trusted manufacturers and authorized distributors. Gain expert guidance to make informed choices and save on premium products designed to support your health and wellness journey.
The Bottom Line: Supplements Work With You, Not For You
No pill will fix poor sleep, chronic stress, or a highly processed diet. But the right supplements, in the right context, can give your body the support it needs to rebalance, reset, and release unwanted weight.
For women in perimenopause and menopause, that often means targeting gut health, blood sugar, inflammation, and metabolism. The supplements listed here do just that—and are backed by human clinical evidence.
💡 Action Step: Before starting any new supplement, consult your women’s healthcare provider—especially if you’re on medications or managing a health condition. Then, start small, stay consistent, and track how your body responds.
Need more help figuring out what works for you?
Explore our Feel Good Again courses—designed specifically for women in midlife struggling with common conditions and hormone chaos. You’ll get the clarity, tools, and support you need to feel like yourself again.
✨ Your healing starts here. Because you deserve to feel good again. Apply for a Clarity Call with Lorraine Maita!
FAQs
What are the best supplements for hormone balance and weight loss during menopause?
Some of the top evidence-based supplements weight loss are berberine, green tea extract (EGCG), glucomannan (konjac root), probiotics (especially Lactobacillus and Bifidobacterium strains), and caffeine when used strategically. These supplements help to support blood sugar balance, fat metabolism, appetite regulation, and gut health—all of which are essential for hormonal balance and weight loss in midlife.
What makes berberine so effective for midlife weight gain?
Berberine helps stabilize blood sugar, lowers insulin, and activates AMPK—an enzyme your body uses to burn fat. It’s especially useful for belly fat, PCOS, and insulin resistance.
References
- Kong Y, Yang H, Nie R, Zhang X, Zhang H, Nian X. Berberine as a multi-target therapeutic agent for obesity: from pharmacological mechanisms to clinical evidence. Eur J Med Res. 2025;30:477. doi:10.1186/s40001-025-02738-6
- Xiong P, Niu L, Talaei S, et al. The effect of berberine supplementation on obesity indices: A dose- response meta-analysis and systematic review of randomized controlled trials. Complement Ther Clin Pract. 2020;39:101113. doi:10.1016/j.ctcp.2020.101113
- Chen IJ, Liu CY, Chiu JP, Hsu CH. Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clin Nutr Edinb Scotl. 2016;35(3):592-599. doi:10.1016/j.clnu.2015.05.003
- Walsh DE, Yaghoubian V, Behforooz A. Effect of glucomannan on obese patients: a clinical study. Int J Obes. 1984;8(4):289-293.
- Jin H, Yao L, Wang S, et al. Effects of KGM and Degradation Products on Appetite Regulation and Energy Expenditure in High-Fat-Diet Mice via the Adipocyte-Hypothalamus Axis. J Agric Food Chem. 2024;72(28):15765-15777. doi:10.1021/acs.jafc.4c03819
- Torres B, Sánchez MC, Virto L, Llama‐Palacios A, Ciudad MJ, Collado L. Use of probiotics in preventing and treating excess weight and obesity. A systematic review. Obes Sci Pract. 2024;10(3):e759. doi:10.1002/osp4.759
- Tabrizi R, Saneei P, Lankarani KB, et al. The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi:10.1080/10408398.2018.1507996
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