If you’re reluctant to try ‘the jab’, you might think food noise is just something you have to live with. We’ve rounded up the 8 best supplements you can try to help manage your appetite for sustainable weight loss, no GLP-1s needed.
Words: Amy Mica Marsden. Images: Shutterstock, individual brands
If you’ve ever spent the entire day distractedly thinking about what you’re going to have for dinner, you’ve probably experienced food noise.
But for some, this constant mental chatter about food can throw a spanner in the works of their diets, getting in the way of any weight loss plans.
The chemistry of food noise
Food noise isn’t a lack of willpower, but a complex chemical interplay between our pleasure receptors, our hormones, our emotions, and other environmental factors.
When we eat, and especially when eating calorie-dense foods, our brains produce the pleasure hormone dopamine.
This means that our brains will seek out this pleasurable food in future, but problems arise when our brain begins to over-associate food with pleasure, and soon even the mere thought of food is enough for our brains to produce dopamine.
Over time, this creates a loop in which our brain never stops seeking the dopamine hit that comes with thoughts of food.
Similarly, an imbalance of hormones like ghrelin, which signals hunger in our brains; leptin, which signals fullness; and cortisol, an abundance of which can increase cravings, can all contribute to food noise and our desire to eat.
We looked at the lifestyle changes experts recommend to help quiet food noise here.
GLP-1 receptor agonists like Ozempic and Wegovy are effective for weight loss as they help to quieten these signals, changing the brain’s reward system so that it focuses less on food.
But if you don’t want to try GLP-1s, or they’re out of your budget, there are other ways to manage appetite and ensure your weight loss plans stay on track.
We’ve rounded up eight of our favourite supplements to help you lose weight and quieten food noise below.
Supplements to combat food noise
Kind Berberine Patches
These easy-to-apply patches are designed to be worn on the skin for 8 hours, and contain berberine, L-Glutamine, Chromium, and Vitamin V Complex, as well as cinnamon and pomegranate extracts.
While berberine doesn’t work the same way as GLP-1s, some suggest it can help curb cravings by stabilising blood sugar and increasing satiety hormones, while also improving metabolism.
Bettervits Metabolic+
Like the Kind Berberine patches, Bettervits Metabolic+ also contains berberine, cinnamon extract and chromium, though in the form of an oral capsule designed to be taken alongside each main meal.
It also includes inositol (said to help insulin sensitivity) and both pre- and probiotics to increase short-chain fatty acid production and lead to a healthier gut.
Holland & Barrett Glucoman and Chromium
This weight management supplement is designed to be taken 30 minutes before a meal (with one or two glasses of water).
It contains Konjac glucomannan, a dietary fibre which absorbs large amounts of water and expands into a gel in the stomach, helping to promote satiety and curb overeating.
Like the above, it also contains chromium, which is said to play a role in the body’s insulin use and lipid metabolism, potentially stabilising blood sugar and aiding weight loss.
Protein Works Hunger Killa
Billed as an ‘advanced satiety formula’, Hunger Killa uses glucomannan, chromium and inositol, and combines it with ginger extract for better digestive health.
Taken before meals with water, Hunger Killa is said to decrease cravings and snacking and can help you feel full for longer.
Dr Vegan Weight Management Support
This once-daily supplement contains Metabolaid®, a patented, scientifically studied blend of botanicals claiming to support metabolic and gastrointestinal health, in addition to combatting cravings and increasing satiety.
As well as Metabolaid and Chromium, Dr Vegan’s supplement uses green tea extract, which contains theanine and is said to increase dopamine in the brain (and potentially interrupt the food reward system common with food noise).
Boots Pharmaceuticals Appetite Control Tablets
Like Hunger Killa, Boots Appetite Control tablets are made with a ‘specialised high swelling capacity fibre complex… helping to fill the stomach and manage your appetite’.
It is designed to be taken an hour before each meal with 1 glass of water.
Cytoplan Satiety Support
Unlike others on this list, Cytoplan’s satiety support capsules utilise DNF-10 peptides, said to naturally support gut function and help with feelings of fullness.
‘It’s not about suppressing appetite unnaturally, but about supporting the body’s own satiety signalling so people feel comfortably satisfied between meals,’ says Chris Newbold, Head of Nutrition at Cytoplan.
‘Used consistently as part of a nutrient-dense diet and healthy lifestyle, it can be a helpful tool for those looking to feel more in control of their appetite in a gentler, nutrition-led way.’
Viridian Weight Support Complex
This supplement, designed to be taken daily alongside food, also comes with a free Weight Support Book created by qualified nutritionists, containing 28 balanced recipes to help with weight loss.
The supplement contains carob, said to reduce appetite, as well as curcumin for combatting inflammatory responses, olive fruit extract for its health benefits, and cinnamon. The supplement and book combined aim to help with long-term and sustained weight loss, rather than providing a short-term fix.
