Always tempted to overeat and can’t seem to control that impulse? A natural appetite suppressant can help curb your hunger and food cravings by making you feel full. But which supplements can really help you shed those stubborn pounds?
Our guide will explore natural appetite suppressants that work, like fenugreek and glucomannan, and studies that support their efficacy. We’ll also mention top natural appetite suppressant supplements, such as PhenGold, that include some of these ingredients.
What Is a Natural Appetite Suppressant?
Natural appetite suppressants are supplements that aim to curb your food cravings through herbs from plants, vitamins, minerals, and other natural ingredients.
You can use them to make your diet and exercise plans even more effective. Plus, these supplements grant easy access to ingredients that encourage weight loss without a prescription.
How Do Appetite Suppressants Work?
An OTC appetite suppressant usually increases the feeling of fullness so you can control your appetite. They also slow the emptying of your stomach—by limiting nutrient absorption and influencing the hormones that create hunger pangs.
Natural Appetite Suppressants: Common Ingredients Used
If you have any experience using appetite suppressants, you may notice that most of them share some common ingredients that reduce cravings. So, what are some of the most popular ingredients of natural appetite suppressants that actually work? Here are a few effective options:
Fenugreek
As an herb commonly used in South Asian cuisine, fenugreek has gained attention for its potential appetite-suppressing properties. Its seeds are rich in soluble fiber, and studies suggest that supplementing fenugreek can reduce the intake of fatty foods and carbohydrates, helping control appetite [1].
Protein
Increasing protein intake can significantly reduce overall calorie consumption and support weight loss. High-protein foods like eggs, lean meats, dairy, legumes, and nuts can help influence several hormones that control hunger and satiety. Some of these hormones include peptide YY (PYY) and ghrelin. They can increase hunger, promote feelings of fullness, and help you master how to suppress appetite naturally [2].
Green Tea
The catechins in green tea–especially epigallocatechin gallate (EGCG)—are natural hunger suppressants that may help regulate hunger-related hormones and fat metabolism. Green tea also contains caffeine, which has been shown to increase metabolism and fat burning [3].
That means if you drink green tea regularly it may support your weight loss efforts by boosting energy expenditure and helping control appetite. You can find green tea in popular hunger suppressant supplements like PhenGold and Instant Knockout.
Glucomannan
We explained fibers earlier, and glucomannan is another popular option derived from the root of the konjac plant. When you take supplements containing glucomannan like Trimtone, the ingredient absorbs water and expands in the stomach, promoting a feeling of fullness and reducing the desire to eat [4]. Trimtone is usually touted as the best appetite suppressant for women.
Spices like Cayenne Pepper
Cayenne contains capsaicin, a compound responsible for its heat. Capsaicin can reduce hunger and increase the feeling of fullness. It may also boost metabolism and fat burning, making it a dual-purpose ingredient for weight management [5]. If you need a dietary supplement with this ingredient, look no further than PhenQ.
That said, other spices, like black pepper and turmeric, may also have appetite-suppressing effects, though more research is needed.
Fiber
Dietary fiber is an essential component of any healthy diet and is popular for its role as a hunger suppressant. Fruits, vegetables, whole grains, and legumes are foods high in fiber. They can add bulk to your diet without the extra calories.
There are two types of fiber: soluble and insoluble. Soluble fiber, in particular, dissolves in water to form a gel-like substance, slowing digestion and helping you feel satisfied after a meal. This mechanism reduces the urge to snack between meals.
Natural Appetite Suppressant Supplements Reviewed
What are some of the best natural appetite suppressants on the market today? Discover how these supplements stack up against each other, how they work, and what they target.
1. PhenGold - Best Natural Appetite Suppressant Overall
Pros
- Revs up your metabolism
- Tamps down your food cravings
- Vegetarian-friendly formula
- Enables you to lose weight in a sustainable way
- May help lower your body fat percentage
Cons
- You must take 3 pills at a time
Who Should Try PhenGold?
PhenGold is our #1 choice for men and women who need well-rounded, all-natural appetite suppressants to help them lose weight.
The company claims that PhenGold contains powerful plant-based ingredients that work together to help you lose those extra pounds. It may help kickstart your metabolism, energize your body, and give you a feeling of fullness.
Who Shouldn't Take PhenGold?
Like most OTC appetite suppressants, PhenGold is not advisable for pregnant or breastfeeding moms. If you’re struggling with irritable bowel syndrome, diabetes, or liver condition (especially if you’re taking medications for these conditions), talk to your doctor first to make sure it’s safe for you.
Cost
- One-Time Purchase: $59.99
- Subscribe & Save: $47.99
To give you peace of mind, there’s a generous 100-day money-back guarantee, too.
User Feedback
The manufacturer claims a high 98% customer satisfaction rate, with users reporting that PhenGold helped curb their appetite, reduce snacking between meals, and shed a few pounds within just 4 weeks of use [6]. However, reviews on Trustpilot offer a different perspective, with one user calling the product overrated and expressing frustration that it didn’t work for them [7].
>>Check the best prices for PhenGold here
2. Trimtone - Best for Women
Pros
- Improves metabolism
- Keeps hunger pangs in check
- Stabilizes your energy levels
- Aids in eliminating stubborn fat
- Easy 1-pill-per-day dosage
Cons
- Not fitting for vegans or vegetarians
Who Should Try Trimtone?
Out of all the natural appetite suppressants, Trimtone claims to be the most ideal choice for women because it’s tailored to their special weight loss needs.
Women—who often battle with cravings for carbohydrates and sugars—may find relief in Trimtone's formulation. With its blend of ingredients, Trimtone helps you control your appetite, amp up your metabolism, and get rid of body fat.
Who Shouldn't Take Trimtone?
It may not be a good idea to take Trimtone if you’re on prescription meds since glucomannan may interfere with medication and nutrient absorption.
Cost
- One-Time Purchase: $39.99
- Subscribe & Save: $31.99
User Feedback
The website features several positive reviews from women, including one who shared that she’s quite pleased with Trimtone, noting a weight loss of 11 pounds, which was faster than expected [8]. However, to get a more balanced view of the supplement’s efficacy, it may be worth asking others for their opinions or checking online forums for additional feedback.
>>Check the best prices for Trimtone here
3. PhenQ - Best for Burning Fat
Pros
- Multifaceted weight loss supplement
- Burns fat while preventing new fat growth
- Jumpstarts the fat-burning process to burn more calories
- Uplifts your mood and energy levels
- Limits food cravings
Cons
- Pricier than its competitors
Who Should Try PhenQ?
Among natural appetite suppressants, PhenQ is a great choice for folks who are serious about shredding fat. It packs potent ingredients that may trigger thermogenesis, where your body generates heat to help in the process of burning fat.
Additionally, it could be viable if you want an all-purpose weight loss supplement that makes it easier to shed those extra pounds in more ways than one. It helps bring about the feeling of fullness and improves your energy and mood.
Who Shouldn't Take PhenQ?
Steer clear of PhenQ if you’re easily affected by caffeine; this supplement contains a good amount of this stimulant.
Cost
- 1 Month: $69.99
- 3 Months: $139.99
- 5 Months: $209.99
User Feedback
One happy user proudly shared their 44-pound weight loss journey on the official product page [9]. On the other hand, reviews on Trustpilot tell a different story, with complaints such as one shared by a customer who found the product's smell unbearable upon opening the bottle [10].
>>Check the best prices for PhenQ here
4. Phen24 - Best for Day-and-Night Use
Pros
- 2-in-1 package for round-the-clock support
- Can sharpen your mental focus and alertness
- Contains vitamins to support your health
- Boosts energy without interrupting your sleep patterns
- Motivates you to avoid midnight snacking
Cons
- May interact with antidepressants
Who Should Try Phen24?
Phen24 is the perfect choice for those who need natural appetite suppressants that can be used for both daytime and nighttime. It may help suppress your appetite and burn fat.
The difference between the two supplements is that one puts more emphasis on the fat-burning ingredients (in the day formula), while the other has non-stimulating ingredients (in the night formula) that work while you sleep to reduce the risk of overstimulation.
Who Shouldn't Take Phen24?
The manufacturer doesn’t advise those with the following conditions—autoimmune disorders, endocrine disorders, depression, diabetes, and breast, prostate, or testicular cancer—to take Phen24.
Cost
- 1 Month: $69.99
- 3 Months: $139.99
- 5 Months: $209.99
User Feedback
Feedback on the official site is mostly glowing, with one user crediting Phen24 for helping them get back to their previous weight in high school, where they participated in wrestling. Another user shared how they used to indulge in late-night snacking after putting the kids to bed, but now, thanks to Phen24, they've kicked the habit to curb [11]. Check independent reviews online to get a more comprehensive take on the product's effectiveness.
>>Check the best prices for Phen24 here
5. Zotrim - Best for Energy Boost
Pros
- Gives you extra energy
- Makes you feel full for longer between meals
- Backed by clinical studies and expert-approved reports
- Includes some plant-based ingredients not usually found in other supplements
- Can be used by vegetarians and vegans
Cons
- It may be inconvenient to take 6-9 pills every day
- Caffeine may be overstimulating for sensitive users
Who Should Try Zotrim?
Zotrim could be a good fit for people searching for natural appetite suppressants that can energize them as they exercise. It helps you fight fatigue to focus better throughout the day.
This supplement showcases a combination of herbs that makes you feel less hungry, making it easier to stick to a low-calorie diet.
Who Shouldn't Take Zotrim?
If you hate popping pills, then Zotrim may not be your ideal appetite suppressant, as it requires you to take 3-6 pills a day. It also contains caffeine, which may be overstimulating for some and may cause allergic reactions such as skin rashes, itching, or hives.
Cost
- One-Time Purchase: $59.99
- Subscribe & Save: $47.99
User Feedback
The official page highlights several success stories, like one woman who credited Zotrim for helping her resist snacking, control portion sizes, and drop a dress size within weeks. Two years later, she’s happily maintaining a size 12, which she says is her ideal size [12]. But it's worth asking around or looking at other sources for more balanced feedback.
>>Check the best prices for Zotrim here
6. Instant Knockout Cut - Best for Men
Pros
- Helps guys build a leaner, more muscular body
- Minimizes your food cravings
- Activates your metabolism to shred fat
- Levels up your workout performance
- Compatible with a vegan diet
Cons
- Caffeine may cause some users to feel jittery
- It may be challenging to take 4 pills throughout the day
Who Should Try Instant Knockout Cut?
Instant Knockout is one of the most popular natural appetite suppressants for men, which is not surprising because it has the potential to help them reach their bodybuilding goals in various ways.
This supplement crushes your hunger pangs while boosting your metabolism and energy so you can perform better while exercising.
Who Shouldn't Take Instant Knockout Cut?
If you’re taking NTI drugs, then you should avoid this supplement. If you’re sensitive to caffeine and fiber, be aware that these may cause mild side effects such as heartburn, upset stomach, and bloating.
Cost
- 1 month: $65
- 2 months: $130
- 3 months + 1 free month: $195
User Feedback
On Trustpilot, users have reported mixed experiences. One user mentioned that the product seemed okay but was frustrated by receiving spam emails from other companies after their purchases [13]. On a more positive note, one user shared that they lost 3 stone in 3 months by combining the supplement with a low-calorie diet and exercise [14]
>>Check the best prices for Instant Knockout Cut here
How Can Appetite Suppressants Promote Weight Loss?
Natural hunger suppressants can curb cravings and make you feel full so that you take in fewer calories and, ultimately, shed extra pounds. Here are the three different ways of how they work:
- They affect serotonin levels in your brain to trick you into thinking you have a full stomach
- They have a high fiber content to fill the space in your stomach and make you feel satisfied longer
- They block signals from the adrenal gland in your brain to keep it from telling your body that you are hungry
What Should You Look for When Choosing Natural Appetite Suppressants?
Keep these key factors in mind when searching for the right natural appetite suppressant.
Brand Reputation
A simple online search is all you need to find the best appetite suppressants from trusted brands with high standards for ingredients, quality, effectiveness, testing, and safety.
Quality Ingredients
Most, if not all, natural appetite suppressant supplements have similar ingredients, with only a few exceptions. Yet, those exceptions can make a huge difference.
Additionally, some ingredients may have a similar effect but are of lower quality. For example, not all fibers are created equal. Psyllium is a coarse fiber that could irritate the digestive system more than a softer fiber, such as glucomannan.
Safe Formula
Make sure that the natural appetite suppressant has been tested for safety; it should also be made by reputable companies that follow good manufacturing practices.
Effectiveness
Find a supplement that features natural ingredients that are backed by clinical studies to have appetite-suppressing effects.
Dosage and Ease of Use
Go for natural appetite suppressants that are straightforward to use. How many pills should you take per day? Check if it will be easy for you to stick to the dosage instructions.
Caffeine Quantity
Most appetite suppressants contain stimulants. However, you should consider those with less than 400 mg, as recommended by the FDA.
Customer Reviews
Customer reviews—especially from reliable platforms like Reddit—are among the most effective ways to distinguish poor-quality products from good ones. Only choose supplements to curb appetite with high user ratings.
Cost and Refunds
Access to the best natural appetite suppressants shouldn’t break the bank. Pick supplements that strike a balance between affordability and quality. Plus, some brands also offer free shipping and money-back guarantees.
Remember that prices may change over time, so visit the official websites to check the current prices.
Discounts
Many of the supplements to curb appetite we mentioned offer discounts for bulk purchases to help you save money. Remember that special discounts and promo codes may change from time to time.
>>Check the best prices for PhenGold here
How Do You Use Natural Appetite Suppressants?
Curious about how to suppress your appetite? We explore the best ways to take natural appetite suppressants to make the most of them and achieve the highest efficacy.
When to Take Appetite Suppressants
It depends on which supplement you plan on using. Most are meant to be taken in the morning, but some brands require you to take them throughout the day. After buying an OTC appetite suppressant, read the instructions on the label carefully.
How Long You Should Take Appetite Suppressants
Companies that make natural appetite suppressants often suggest a recommended timeframe, which makes it more likely for you to see visible results.
What Diet and Lifestyle Changes to Make
Natural appetite suppressants are meant to support (and not replace) healthy lifestyle choices, such as eating a well-balanced diet and sticking to an exercise routine.
Are Natural Appetite Suppressant Supplements Safe?
Yes, the best natural appetite suppressants are generally safe for healthy adult users. Nevertheless, each of the supplements in our list is not meant for certain folks due to possible side effects or potential medication interactions.
Before taking a new OTC appetite suppressant, check the ingredient list to ensure you’re not allergic to any compounds. Talk to your doctor if you have other questions or concerns.
FAQs About Natural Appetite Suppressants
Interested to learn more about OTC supplements and how to suppress appetite with them? Here are answers to common questions about them.
How Can I Suppress My Appetite Naturally?
You can control your appetite in natural ways. For example, you could take a natural appetite suppressant for binge eating, enjoy appetite suppressant drinks, and eat natural appetite-suppressing foods for weight loss.
What Is the Best Natural Appetite Suppressant Supplement?
It depends on your goals and preferences. The best natural appetite suppressant for you will depend on your fitness needs. PhenGold stands out as an excellent all-rounder since it packs potent natural ingredients that reduce your food cravings while helping you shed pounds.
What Is the Best Hunger Suppressant Ingredient?
There are several natural ingredients in OTC appetite suppressant supplements that lessen your hunger. A popular one is glucomannan, a plant-based fiber that helps you feel full for an extended time by expanding in your stomach [4]. Caffeine is also well-known for its potential to help you control your appetite [15].
What Foods Decrease Your Appetite?
Natural appetite suppressant foods for weight loss may help curb your hunger pangs. For example, the protein you’ll find in dairy, eggs, meat, fish, and legumes keeps you satisfied for far longer and slows down fat buildup.
Does Cinnamon Suppress Appetite?
Yes, cinnamon may help regulate your appetite. That’s because this spice raises your body’s leptin levels, a hormone that fights obesity, ramps up your metabolism, and lowers your appetite [16].
How Can I Decrease My Appetite and Increase My Metabolism?
If you want to rev up your body metabolism while controlling your appetite, look for natural appetite suppressants that trigger the fat-burning process on top of curbing your hunger. For instance, both PhenGold and PhenQ promote fat loss by speeding up your metabolism.
Final Verdict on Natural Appetite Suppressants
The most effective natural appetite suppressant contains ingredients that create a feeling of fullness, allowing users to eat less and lose more weight.
In a nutshell, ingredients like fiber, protein, fenugreek, and green tea are proven to help reduce cravings. If you’re looking for a multi-ingredient option, we recommend PhenGold due to its effective all-around formula that reduces hunger while improving metabolism and energy levels.
However, all the supplements we mentioned that help curb appetite have their own advantages.
References:
- Faisal, Zargham, et al. “The Multifaceted Potential of Fenugreek Seeds: From Health Benefits to Food and Nanotechnology Applications.” Food Science & Nutrition, vol. 12, no. 4, 2024, pp. 2294–2310, doi:10.1002/fsn3.3959.
- Leidy, Heather J., et al. “The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men.” Obesity (Silver Spring, Md.), vol. 18, no. 9, 2010, pp. 1725–1732, doi:10.1038/oby.2010.45.
- Jurgens, Tannis M., et al. “Green Tea for Weight Loss and Weight Maintenance in Overweight or Obese Adults.” Cochrane Database of Systematic Reviews, vol. 12, no. 12, 2012, p. CD008650, doi:10.1002/14651858.CD008650.pub2.
- Keithley, Joyce K., et al. “Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults.” Journal of Obesity, vol. 2013, 2013, p. 610908, doi:10.1155/2013/610908.
- Zheng, Jia, et al. “Dietary Capsaicin and Its Anti-Obesity Potency: From Mechanism to Clinical Implications.” Bioscience Reports, vol. 37, no. 3, 2017, doi:10.1042/BSR20170286.
- “PhenGold - Metabolism Booster.” HealthNutrition, https://healthnutrition.com/products/phengold. Accessed 6 Oct. 2024.
- “Jobette Joy.” Trustpilot.Com, https://www.trustpilot.com/users/64cff1376d9c82001235183f. Accessed 6 Oct. 2024.
- “Trimtone - Female Fat Burner.” HealthNutrition, https://healthnutrition.com/products/trimtone. Accessed 6 Oct. 2024.
- “PhenQ Official Store: Weight Loss Treatment.” PhenQ (USA), https://phenq.com/. Accessed 6 Oct. 2024.
- “T Smith Gave PhenQ 1 Star. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/66f445c463bb1636df38dab2. Accessed 6 Oct. 2024.
- “Phen24 | The 24 HOUR Fat Burning Formula – Phen24 (USA).” Phen24 (USA), https://phen24.com/. Accessed 6 Oct. 2024.
- “Zotrim Success Stories.” HealthNutrition, https://healthnutrition.com/pages/zotrim-success-stories. Accessed 6 Oct. 2024.
- “Customer Gave Instant Knockout Fat Burner 5 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/63b192454d0773066a2ad1d8. Accessed 6 Oct. 2024.
- “Richard Gave Instant Knockout Fat Burner 5 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/61474c4d215cfcced26a3246. Accessed 6 Oct. 2024.
- Schubert, Matthew M., et al. “Caffeine, Coffee, and Appetite Control: A Review.” International Journal of Food Sciences and Nutrition, vol. 68, no. 8, 2017, pp. 901–912, doi:10.1080/09637486.2017.1320537.
- Gheflati, Alireza, et al. “The Effects of Cinnamon Supplementation on Adipokines and Appetite-Regulating Hormones: A Systematic Review of Randomized Clinical Trials.” Avicenna Journal of Phytomedicine, vol. 13, no. 5, 2023, pp. 463–474, doi:10.22038/AJP.2022.21538.