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Best Supplements For Female Weight Loss

Seeking the best supplements to aid in your weight loss journey can be a challenging endeavour, especially with the myriad of options available. While a healthy diet and regular exercise are the cornerstones of weight loss, supplements can offer additional support. Let's explore some of the supplements that are often recommended for women looking to shed a few pounds.

The Elephant in the Room: Do Calories Really Matter? 

Before we dive into supplements, it’s important to understand the concept of calories is central to any weight loss strategy. Calories are basically a measure of energy, and managing your calorie intake is crucial when you're trying to lose weight.

The fitness/weight loss community can go pretty far on both sides of the spectrum; some say calories don’t matter as long as you’re just eating healthy whole foods, while others’ are popping up on your instagram feed with a six pack, eating pizza and ice cream. 

We’re pretty much in the middle; yes, nutrients like Vitamin B12 can help you boost metabolism and utilise the food you eat more effectively, but a calorie deficit is also important for weight loss. 

At the end of the day, to lose weight, you do effectively need to create a calorie deficit, meaning you consume fewer calories than your body uses. But that doesn’t mean you should be eating smaller amounts of junk food, because your body needs nutrients to be effective… else, you just end up not functioning properly, and probably feel fatigued and stressed leading to more emotional eating. 

How To Achieve a Calorie Deficit 

You can achieve a calorie deficit by either reducing the amount of calories you consume or by increasing your physical activity to burn more calories—or, ideally, a combination of both.

The size of the calorie deficit will affect how quickly you lose weight, but it’s important to aim for a sustainable and healthy rate of loss—often recommended as 1-2 pounds (about 0.5-1 kg) per week. To do this, a daily calorie deficit of about 500-1000 calories is usually suggested. Remember, though, this can vary depending on individual factors like age, sex, weight, and activity level. 

Whole foods can also help you create a calorie deficit without feeling deprived. Foods like vegetables, fruits, whole grains, lean proteins, and healthy fats are not only nutrient-dense but also more satiating. They tend to be lower in calories compared to their processed counterparts and help you feel full longer, which can make it easier to eat less without feeling hungry.

For example, you could consume a generous portion of a mixed greens salad with grilled chicken, a variety of vegetables, a sprinkling of seeds, and a vinaigrette dressing for far fewer calories than a Starbucks specialty coffee loaded with syrup, whipped cream, and other add-ons. Similarly, a homemade meal with fresh ingredients can be significantly more filling and have fewer calories than 2-3 slices of Domino's pizza.

The key is to opt for foods that deliver the maximum nutritional bang for your buck. This doesn't mean you should never indulge in your favourite treats, but rather that you become mindful of how often and how much of these high-calorie options you consume.

Best Supplements For Weight Loss Female

Now that we’ve spoken a little about calories, let’s take a look at the best supplements for weight loss for females: 

  1. B Vitamins
  2. Protein Powder
  3. Green Tea Extract
  4. Vitamin D
  5. Iron
  6. Ashwagandha
  7. Calcium
  8. Magnesium
  9. Fibre Supplements
  10. Conjugated Linoleic Acid (CLA)
  11. Omega-3 Fatty Acids
  12. Probiotics

B Vitamins 

B Vitamins are instrumental in supporting the body's energy metabolism. Each one, from B1 (thiamine), which aids in converting carbohydrates into energy, to B6 (pyridoxine), which assists in metabolising fats and proteins, contributes to the efficient functioning of our metabolism. 

Vitamin B12, often highlighted for its energy-boosting effects, is crucial for those on a weight loss path, particularly for individuals who have cut out animal products. A deficiency in B vitamins can make you feel lethargic, reducing your ability to stay active and potentially slowing down your metabolism, which is counterproductive when you're aiming to lose weight.

Protein Powder 

Protein powder is incredibly versatile and beneficial, especially for women who are actively striving to lose weight. Not only is it fundamental for muscle repair following those intensive workouts, but it's also known for promoting a sense of fullness. 

This feeling of satiety can naturally lead to a reduced calorie intake throughout the day, supporting your weight loss goals. The convenience of a high-quality protein powder is unmatched; it's a quick, easy, and often delicious way to up your protein intake, whether added to shakes, smoothies, or even baked goods. Plus, a protein-rich diet has been linked to a more efficient metabolism, which can aid in fat loss.

Green Tea Extract 

Green Tea Extract is a powerhouse of a supplement, popularly acknowledged for its rich antioxidant content and potential to elevate metabolic rate. 

The key component, catechin, can help stimulate fat oxidation and rev up the body's ability to burn fat, particularly during exercise.

 Furthermore, the mild caffeine content in green tea extract provides a gentle but effective energy boost without the jitters associated with stronger stimulants. 

Incorporating green tea extract into your diet could therefore be a double-barrelled approach to weight loss, targeting both increased energy expenditure and fat burning.

Vitamin D 

Vitamin D, the 'sunshine vitamin', is essential for various bodily functions, including bone health, immune support, and mood regulation. Interestingly, it's also been associated with weight loss. 

Studies suggest that Vitamin D might help decrease the formation of new fat cells in the body while also suppressing the storage of fat cells, potentially promoting fat loss. 

Vitamin D's role in calcium absorption also contributes to metabolic processes that combat fat accumulation. Since sun exposure – the primary natural source of Vitamin D – can be limited, especially in colder climates or for those with indoor lifestyles, supplementing with Vitamin D can be particularly beneficial.

Iron 

Iron is a key mineral that helps to transport oxygen throughout the body and plays a vital role in energy production. It's particularly essential for women due to the risk of iron-deficiency anaemia, which can result from menstrual blood loss. Symptoms of iron deficiency include fatigue, weakness, and a reduced capacity for physical activity, all of which can be detrimental to weight loss efforts. An iron supplement can help to restore levels, boost energy, and improve metabolic efficiency. However, iron levels should be checked by a healthcare professional before starting supplementation, as excess iron can be harmful.

Ashwagandha 

Ashwagandha is a renowned herb in Ayurvedic medicine and is known as an adaptogen, meaning it helps the body manage stress. Stress is known to affect eating patterns and can lead to the increased likelihood of comfort eating and subsequent weight gain. By potentially reducing the stress hormone cortisol, ashwagandha could help control such tendencies towards emotional eating. Additionally, the herb is believed to improve energy levels and enhance overall vitality, which may lead to more active and consistent workout routines. As with all herbal supplements, it’s vital to ensure the correct dosage, usually 250-500mg per day. 

Calcium 

Calcium is vital for strong bones and teeth, and it also plays a role in regulating body weight. It's suggested that a higher calcium intake may bind to other dietary fats and reduce their absorption, acting as a blocker to prevent those calories from being stored. 

Moreover, calcium also aids in the hormone regulation that helps the body metabolise fat. Adequate calcium intake can contribute to overall well-being, which is important for maintaining an active lifestyle that promotes weight loss. When considering calcium supplements, it's important to balance them with other nutrients, particularly Vitamin D, to ensure maximum absorption and effectiveness.

Magnesium 

Magnesium is a powerful mineral that's involved in numerous biochemical reactions in your body, including those that regulate your metabolism. 

It's necessary for energy creation, protein synthesis, muscle movements, and nervous system regulation. Since magnesium assists with glucose and insulin management, its role in weight management is becoming more evident.

 It may help prevent insulin resistance, which is a factor in weight gain and obesity. Additionally, magnesium can aid in sleep quality improvement, which is crucial for weight loss as poor sleep can hamper metabolic health and appetite regulation. If your diet does not provide sufficient magnesium, supplementation could be a smart addition to your weight loss toolkit.

Fibre Supplements 

Fibre's role in weight management is well-documented, yet many people still consume less than the recommended daily intake. Adding a fibre supplement to your diet, like psyllium husk, glucomannan, or inulin, can make a big difference in your weight loss efforts. 

These supplements promote a feeling of fullness, which can curb snacking and overeating. Moreover, they assist with digestion, ensuring that your gastrointestinal system runs smoothly. This is not just about immediate weight loss; it's also about establishing a healthier digestive pattern for long-term wellness. Plus, the slow digestion of fibre can help manage blood sugar levels, which is beneficial for overall weight control.

Conjugated Linoleic Acid (CLA) 

CLA has gained a reputation for being particularly effective at decreasing body fat. Found naturally in meat and dairy, its supplemental form can be a good aid in reducing body fat mass. Some research suggests that CLA can help to enhance the body's ability to burn fat and inhibit fat storage, making it a favourite among fitness enthusiasts. While results can vary, and CLA should be taken as part of a balanced diet and exercise program, it's definitely worth considering for those targeting areas of stubborn body fat.

Omega-3 Fatty Acids 

Omega-3 Fatty Acids are often associated with heart health, but their benefits extend broadly, including potential weight loss support.

 Supplements like fish oil are rich in omega-3s and can play a role in increasing feelings of fullness, which in turn may help you to consume fewer calories. 

They are also known to possess anti-inflammatory properties, which can be beneficial when you're engaging in regular exercise as part of your weight loss routine. By incorporating omega-3 supplements into your diet, you're not just taking a step towards weight loss, but also improving your overall health, making it a win-win.

Probiotics 

The gut microbiome is a fascinating frontier in health and weight management. 

Probiotics, the 'good' bacteria in your gut, can have profound effects on your overall wellness, including weight. 

These beneficial bacteria can improve digestive efficiency, boost immune function, and even influence how your body stores fat.

 By fostering a healthy balance of gut flora, probiotics may help regulate your body weight and prevent the accumulation of excess fat. For anyone looking to support their weight loss with an inside-out approach, probiotics are a promising ally.

Conclusion

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It's important to remember that supplements should not replace whole foods or a healthy lifestyle, but they can be a helpful part of your overall weight loss strategy. Always consult with a healthcare professional before starting any new supplement regimen, to ensure it aligns with your health needs and goals.

Aiming for holistic well-being alongside weight loss? Check out Verve V80. 

This greens drink is packed with 80 vital ingredients, making it one of the most nutrient-dense options available, with over 200 scientifically supported health benefits

Verve V80 Key Benefits
  • Reduced stress
  • Boosted Metabolism
  • Improved Digestion 
  • Natural Energy 
  • Contains 1.8 of Fibre per serving
  • 100% NRV of Essential Vitamins per serving
  • Contains Ashwagandha 
  • Contains superfoods like Spirulina, Kelp, Kale & more 
  • Whole-food sourced ingredients
  • Only 17 calories per serving but packed with micronutrients

And much more… 

It also offers the bonus of being cost-effective than closest alternatives. 

Integrating Verve V80 into your diet could provide a nutritious complement to your weight loss efforts without sacrificing your well-being. 

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