Ayurveda has used herbs to support digestion, appetite and metabolism for centuries, and several of them now appear in modern weight management supplements. But traditional use isn’t the same as proof. Here’s an honest look at the five herbs you’ll see most often, what the research shows, and how to use them safely.

The short answer

No herb melts fat. A few may give a small extra push when you’re already eating well and moving more, mainly by helping with fullness, sugar cravings or digestion. Diet, activity, sleep and consistency still do almost all of the work.

1. Garcinia (Garcinia cambogia)

Traditional use: a sour fruit used in South Indian cooking and Ayurveda to aid digestion.

What studies show: garcinia contains hydroxycitric acid (HCA), which was thought to block fat production and reduce appetite. A review of clinical trials found an average extra weight loss of under 1 kg compared with a placebo, which is too small to be meaningful on its own.

Safety: usually well tolerated, but rare cases of liver injury have been linked to garcinia products. Avoid it if you have liver disease, and stop if you notice yellow skin or eyes or dark urine.

2. Gymnema (Gymnema sylvestre)

Traditional use: known in Hindi as gurmar, “sugar destroyer”.

What studies show: gymnema temporarily blocks the sweet taste receptors on the tongue, which may reduce sugar cravings. Small studies suggest it may help with blood sugar control. Evidence for weight loss itself is limited.

Safety: it can lower blood sugar. If you take diabetes medicine, talk to your doctor first to avoid low blood sugar.

3. Guggul (Indian bdellium)

Traditional use: a resin used in Ayurveda for metabolism and joint health.

What studies show: evidence for weight loss is weak and mixed, and studies on cholesterol have had conflicting results.

Safety: may cause stomach upset or rash, and can interact with thyroid medicines, blood thinners and some other drugs. Avoid it in pregnancy.

4. Fenugreek seed

Traditional use: a kitchen spice and Ayurvedic remedy for digestion.

What studies show: fenugreek is rich in soluble fibre, which can help you feel full. Small studies show it may reduce appetite and help blood sugar control.

Safety: can cause wind, bloating and a maple-syrup smell in sweat and urine. It may lower blood sugar. Avoid it in pregnancy, as it can stimulate the womb.

5. Triphala

Traditional use: a blend of three fruits (amla, haritaki and bibhitaki) used for digestion and regularity.

What studies show: it works mainly as a gentle laxative. A few small studies suggest a modest effect on weight and waist size, but larger trials are needed.

Safety: can cause loose stools or tummy cramps. Avoid it in pregnancy.

Combination products

Many supplements combine several of these herbs. Himalaya Ayurslim, for example, combines garcinia, gymnema, guggul, fenugreek and haritaki (one of the triphala fruits). A combination isn’t automatically stronger, but it may suit people who want gentle support for appetite, cravings and digestion in one capsule.

How to use herbal supplements safely

• Talk to your doctor first if you take any prescription medicine, especially for diabetes, thyroid, blood pressure or blood thinning.
• Don’t combine several weight-loss supplements at once.
• Avoid them in pregnancy and breastfeeding, and don’t give them to children.
• Stop and see a doctor if you notice yellow skin or eyes, dark urine, severe tummy pain or a rash.
• Buy from a trusted source. Some weight-loss products sold online have been found to contain hidden drugs.
• Give it time: judge any supplement over 2 to 3 months, alongside diet and activity.

What works best

The habits with the strongest evidence are simple: plenty of protein and fibre, fewer sugary drinks and ultra-processed snacks, regular walking and strength training, and enough sleep. Read our guides on how to lose weight safely, fibre for weight loss and protein for weight loss.

Frequently asked questions

Which Ayurvedic herb is best for weight loss?

None has strong evidence on its own. Fibre-rich fenugreek and craving-reducing gymnema have the most plausible effects, but any benefit is modest.

Are Ayurvedic weight-loss supplements safe?

Most are well tolerated at normal doses, but they can cause side effects and interact with medicines. Check with a doctor if you have a health condition or take any medicines.

How long do herbal weight-loss supplements take to work?

Give them at least 2 to 3 months alongside changes to diet and activity before judging.

More in our Weight Management guide: all our articles on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Supplements are not evaluated by the FDA to diagnose, treat, cure or prevent any disease.

Vitamin C is the most popular cold remedy there is. The research gives a clear but modest answer: it won’t stop most people catching colds, but taking it regularly can make them a little shorter.

What the research shows

• Prevention: for most people, taking vitamin C every day doesn’t reduce how many colds they get.
• Shorter colds: people who take it regularly have slightly shorter colds, by about 8% in adults and 14% in children. That’s roughly half a day off a week-long cold.
• Under heavy physical stress: people such as marathon runners and soldiers in extreme cold had about half as many colds when taking vitamin C.
• Starting when symptoms begin: taking vitamin C only once a cold has started hasn’t shown a consistent benefit.

How much is safe?

• The recommended daily amount is 90 mg for men and 75 mg for women, plus 35 mg for smokers.
• The upper limit for adults is 2,000 mg a day. Above that, diarrhoea, nausea and stomach cramps become more likely.
• High doses over time may raise the risk of kidney stones, especially in men. If you’ve had kidney stones, ask your doctor first.

Read more in how much vitamin C do you need.

Food first

Oranges, kiwi, strawberries, bell peppers, broccoli and tomatoes are all rich in vitamin C. One orange gives about 70 mg. A supplement such as Sundown Naturals Vitamin C can help if your diet falls short.

Other things that can help a cold

• Rest and fluids.
• Honey for cough in adults and children over 1 year (never give honey to babies under 1).
• Zinc lozenges started within 24 hours may shorten a cold slightly. They can cause a bad taste and nausea.
• Saline nose sprays and warm drinks for congestion.
• Pain relievers for aches and fever, following the label.

Not sure if it’s a cold or allergies? See allergies or a cold: how to tell.

See a doctor if

Symptoms last more than 10 days, you have a high fever, trouble breathing, chest pain or a severe sore throat, or a baby or older adult is unwell.

Browse all our Health Guides.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.

An itchy rash can have many causes, and some look alike. Where the rash is, when it itches and who else has it are the best clues. Use this guide to narrow it down, then see a doctor if you’re unsure, especially if more than one person at home is itching.

Scabies

• Itch: intense, worst at night.
• Where: between the fingers, wrists, elbows, armpits, waist, buttocks and genitals.
• Look: small red bumps and thin, wavy burrow lines.
• Clue: family members or partners itch too.
• Needs prescription treatment for everyone in close contact. See scabies symptoms and treatment.

Bed bug bites

• Itch: noticed in the morning after sleeping.
• Where: skin exposed in bed, such as arms, shoulders, neck and face.
• Look: red, itchy bites, often in a line or cluster of three or more.
• Clue: tiny blood spots or dark specks on sheets and mattress seams, especially after travel.
• The bites heal by themselves. The real treatment is getting rid of the bugs, usually with professional pest control.

Eczema

• Itch: comes and goes in flares, often worse with dry skin, heat or stress.
• Where: elbow creases, behind the knees, hands, neck and face.
• Look: dry, rough, scaly patches; can crack or weep.
• Clue: long-term or recurring, often with allergies or asthma in the family. It isn’t contagious.
• Thick fragrance-free moisturisers every day are the foundation of treatment.

Hives

• Itch: sudden.
• Where: anywhere, and they move around.
• Look: raised pale or red welts that fade within 24 hours, while new ones appear elsewhere.
• Often helped by a non-drowsy antihistamine such as cetirizine. See hives: causes and relief.

Flea and chigger bites

• Fleas: small itchy bites mainly on ankles and lower legs, often with pets in the home.
• Chiggers: very itchy bites around the sock line, waistband or skin folds after time in grass or woods.

Quick comparison

• Worse at night + between fingers + others itch → think scabies.
• New bites each morning in lines → think bed bugs.
• Dry patches in skin creases that come and go → think eczema.
• Welts that move and fade within a day → think hives.

See a doctor if

The itch keeps you awake, others at home are itching, the rash is spreading or looks infected (pus, crusts, fever), or it hasn’t improved after 2 weeks. Get emergency help if hives come with swelling of the lips, tongue or throat, or difficulty breathing.

More in our Lice and Parasites guide: all our articles on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.

Fibre is the part of plant foods your body can’t digest. It adds bulk without many calories, slows digestion and keeps you full for longer, which makes it one of the most useful and overlooked tools for weight management. Most Americans eat only about half the fibre they need.

How much do you need?

• Women: about 25 g a day
• Men: about 38 g a day

Over 50, the amounts are a little lower (about 21 g for women and 30 g for men), but more is fine for most people.

How fibre helps with weight

• Fills you up with fewer calories.
• Slows digestion, so you stay full longer and blood sugar rises more gently.
• Feeds healthy gut bacteria.
• Keeps bowels regular, especially helpful if you’re eating less.

Easy high-fibre foods

• Lentils: about 15 g per cooked cup
• Black beans or chickpeas: about 12 to 15 g per cooked cup
• Chia seeds: about 10 g per ounce (2 tablespoons)
• Raspberries: about 8 g per cup
• Pear (with skin): about 5 to 6 g
• Broccoli: about 5 g per cooked cup
• Apple (with skin): about 4 g
• Oatmeal: about 4 g per cooked cup
• Whole-wheat bread: about 2 to 3 g per slice

Simple swaps

• White bread to whole-grain bread; white rice to brown rice or quinoa.
• Juice to whole fruit.
• Add beans or lentils to soups, salads and pasta sauces.
• Snack on fruit, vegetables with hummus, or a small handful of nuts.
• Top yogurt or oatmeal with berries and chia seeds.

Add it gradually

Increasing fibre quickly can cause wind, bloating and cramps. Add a little more each week and drink plenty of water, since fibre needs fluid to work well.

What about fibre supplements?

Food is the best source, but psyllium supplements can help if you struggle to get enough. Take them with a full glass of water, and take other medicines at least 2 hours apart, as fibre can affect how they’re absorbed.

See also: protein for weight loss and how to lose weight safely.

Related guide: Psyllium husk (isabgol): benefits, how to take it and side effects

More in our Weight Management guide: all our articles on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.

GLP-1 medicines such as semaglutide (Wegovy, Ozempic) and tirzepatide (Zepbound, Mounjaro) slow stomach emptying and reduce appetite. That’s how they work, and it’s also why most of their side effects involve the stomach and gut. This guide is for people who have been prescribed one of these medicines and want to know what’s normal.

The most common side effects

• Nausea: the most common, affecting many people when they start or increase the dose.
• Diarrhoea or constipation.
• Vomiting, especially after large or fatty meals.
• Stomach pain, bloating, burping and heartburn.
• Tiredness and, for some, headaches or dizziness.

These are usually worst in the first few days after starting or moving up a dose, and settle over the following weeks. That’s why doses are increased slowly.

How to manage nausea

• Eat smaller meals and stop as soon as you feel full. The medicine makes you feel full sooner than you expect.
• Eat slowly and avoid fried, greasy and very sweet foods.
• Don’t lie down straight after eating.
• Sip water through the day. Bland foods such as crackers, toast and rice can help on bad days.
• For heartburn, see our guide to heartburn relief.

How to manage constipation

• Drink plenty of water. Eating less often means drinking less too.
• Increase fibre gradually: vegetables, fruit, beans and whole grains. See fibre for weight loss.
• Keep active. A daily walk helps the bowels move.
• If needed, ask a pharmacist about a gentle laxative. See constipation relief.

Protect your muscle

Rapid weight loss can include muscle as well as fat. Eat protein at every meal and do strength exercises twice a week. See protein for weight loss.

Warning signs: contact a doctor straight away

• Severe stomach pain that doesn’t go away, sometimes spreading to the back, with or without vomiting. This can be a sign of pancreatitis.
• Pain in the upper right of the abdomen, fever, or yellow skin or eyes: possible gallbladder problems.
• Vomiting or diarrhoea that stops you keeping fluids down, very dark urine or dizziness: dehydration can harm the kidneys.
• A lump or swelling in the neck, trouble swallowing or a hoarse voice.
• Signs of an allergic reaction: swelling of the face or throat, difficulty breathing, severe rash.
• Low mood or thoughts of self-harm: tell your doctor about any changes in mood.
• If you also take insulin or a sulfonylurea for diabetes, symptoms of low blood sugar such as shakiness, sweating and confusion.

Other things to tell your doctor or pharmacist

• Surgery or a procedure under sedation: tell the team you take a GLP-1 medicine, as a slowed stomach can raise the risk of inhaling food.
• Birth control: tirzepatide can make birth control pills less effective for 4 weeks after starting and after each dose increase. Use a backup method or a non-oral option.
• Pregnancy or planning one: these medicines are usually stopped beforehand.

Never use unofficial products

The FDA has warned about counterfeit semaglutide and unapproved versions sold online. Only use these medicines with a prescription, from a licensed pharmacy, and don’t change your dose without your doctor. Read more in weight-loss medicines explained and Ozempic vs Mounjaro.

More in our Weight Management guide: all our articles on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.