Little evidence suggests that vitamins and supplements, such as vitamin B12, vitamin D, and omega-3s, may cause weight loss. But they may support your health in other ways.

When you scan the supplement shelves at your local drugstore, you might see weight loss touted as a benefit of many products.

Some manufacturers claim that vitamin B12, calcium, omega-3 fatty acids, and green tea supplements can help you lose weight. But scientists have found little evidence to support these weight loss claims.

Whether you take vitamin B12 as a pill or injection, no evidence shows it promotes weight loss. Your body, however, needs vitamin B12 to support your nerves and blood cells and produce DNA.

The Office of Dietary Supplements (ODS) recommends eating foods containing vitamin B12 rather than taking supplements to get your daily dose.

For example, try fortified whole grain cereal for breakfast. Beef liver and clams are also rich sources of vitamin B12.

You may need more vitamin B12 if you:

Your body needs vitamin D to absorb calcium and keep your bones strong. You produce it when your skin is exposed to sunlight. But experts aren’t convinced that it’ll help you lose weight.

A 2021 research review found that vitamin D supplementation didn’t affect weight loss.

The ODS states that fatty fish, such as herring, mackerel, and tuna, are some of the best sources of vitamin D.

Consider also taking regular walks to get some sunlight and exercise. But remember, excessive sun exposure can raise your risk of sunburn and skin cancer. Limit your time in the sun, and apply sunscreen before going outside.

Some studies suggest omega-3 fatty acids may support weight loss, but it’s too soon to draw conclusions. A 2021 research review cited 20 older studies, 9 of which found benefits while 11 found no effect.

Even so, omega-3 fatty acids are a great addition to your diet. According to the American Heart Association, they may lower your risk of cardiovascular disease.

Rich sources of omega-3s include:

Will calcium supplements help you lose weight? Most evidence points to no. According to the ODS, most clinical trials haven’t found a link between calcium consumption and weight loss.

But this nutrient is essential for the health of your:

  • bones
  • muscles
  • nerves
  • blood vessels

To meet the ODS-recommended intake of between 1,000 and 1,300 milligrams for most adults, eat calcium-rich foods such as:

These foods are low in fat but high in nutrients, making them a great addition to your weight loss strategy.

According to a 2020 research review, green tea didn’t significantly affect waist circumference. While the researchers found a decrease in basal metabolic rate (BMR), more research is needed.

Green tea contains antioxidants that may protect your heart.

While vitamins are important for healthy living, little evidence supports their use for weight loss. Instead, look for ways to add more exercise to your day and focus on eating foods that are low in calories but rich in nutrients.

Combined with a balanced diet and regular exercise, vitamins D and B12, omega-3 fatty acids, calcium, and green tea, may aid weight loss efforts.

Speaking with a registered dietitian may help you create a weight loss eating plan. Not sure where to find one? Try Healthline’s FindCare tool!

Sign up for our Nutrition Edition newsletter if you’re seeking more nutrition information and advice.