Various plants, herbs, and substances are being called “nature’s Ozempic,” usually because of anecdotal evidence or small studies that show weight loss.

For example, berberine, a compound found in barberry bushes, is the “natural Ozempic” of the moment because some small studies suggest it could help with weight loss. Green tea may also curb appetites, and ginger is said to help speed metabolism and burn fat.

But it’s unlikely that an herb or a supplement can match the effectiveness of prescription weight loss medications, according to Beth Zerr, PharmD, BCACP, assistant clinical professor of pharmacy science at the R. Ken Coit College of Pharmacy at the University of Arizona. 

“In general, there is a lack of quality evidence showing that any of these supplements are effective for weight loss, especially compared to the efficacy of currently available prescription medications,” Zerr told Verywell.

Here’s what we know so far about the potential for significant weight loss in a plant or herb.

How Do Supplements Compare to GLP-1 Medications?

Semaglutides, like Ozempic and Wegovy, work because they stimulate the body’s release of the hormone GLP-1, affecting satiety and gastric emptying rate, or how quickly food moves through the GI tract.

They “enhance your fullness cues,” said Mihir K. Patel, MD, MS, assistant professor of medicine at the University of Maryland School of Medicine who specializes in obesity medicine.

“Some of these supplements may help a little bit with appetite and cravings, but they won’t do it at the level that semaglutide does,” Patel added.

Clinical trials demonstrate this: people who took semaglutides for about 17 months lost about 16% of their total body fat (an average of 9.7 kg, or about 21 lbs).

Clinical trials of Mounjaro and Zepbound, the brand names for tirzepatide, produced similar results. People who took them lost over 20% of their total body weight, an average of 14.8 kg or about 32 lbs.

Meanwhile, medical reviews of high-quality supplement studies show comparatively moderate, if any, effects on weight loss and none that compare to semaglutide. “The range for weight loss varied from 1 to 4.5 lbs,” said Patel.

Are There Any Risks to Trying Supplements for Weight Loss?

Drinking a little more green tea and adding more ginger or turmeric to your diet is unlikely to cause any harm, but Zerr said certain supplements can cause “serious health risks.”

Excessively consuming green tea, especially super concentrated forms, has been associated with liver toxicity and can cause side effects like dark urine, abdominal pain, or jaundice, said Zerr.

Plus, many supplements contain a mix of ingredients, which Zerr said increases the risk of drug interactions or side effects. The U.S. Food and Drug Administration (FDA) classifies supplements as food, so they’re regulated for contaminants rather than effectiveness and safety like drugs.

“Supplements are not intended to treat medical conditions,” Zerr added. “Using them as medical treatments infers risk as they have not been tested in large groups of people for safety and efficacy.”

Both experts recommended speaking with your doctor before trying any weight loss supplements or medications, especially if you take prescription medications or have health conditions. 

If you end up trying a supplement for weight loss, keep your expectations in check. “If it sounds too good to be true, then it probably is,” Patel said.