Can supplements actually work like miracle weight loss jabs? FAYE JAMES puts five of them to the test to see if they really can silence food noise and help you shed the kilos

If you’ve spent more than five minutes on social media lately, you’ve seen them.

Powders, capsules and gummies promising to ‘switch off food noise’, ‘crush cravings’ and ‘do what Ozempic does naturally’. 

For women especially, the marketing is relentless and seductive. No injections, no dieting, just calm, quiet control around food at last.

As a nutritionist, I understand why these supplements are having a moment. Food noise is indeed real. 

That constant mental chatter about food, the cravings that feel out of proportion to hunger, the sense of never quite feeling satisfied. 

When people hear there might be a pill that silences it, of course they want to believe. But belief is not the same as evidence.

So, instead of dismissing these supplements outright or endorsing them blindly, I decided to road test them. 

I tried the five most popular categories myself, one at a time, in a controlled and thoughtful way. 

I kept my diet, protein intake, sleep and training consistent and paid close attention to how I actually felt. Here’s what happened.

Fibre supplements

If there is one category with the strongest evidence behind it, this is it. Fibre plays a direct role in appetite regulation by slowing digestion, stabilising blood sugar and feeding gut bacteria that influence satiety hormones.

I trialled a soluble fibre supplement, taken before meals. The effect was subtle but noticeable. 

I felt fuller sooner, stayed satisfied longer and had fewer urges to snack between meals. There was no dramatic switch-off moment, but there was a gentle quieting of urgency around food.

This mirrors what we see in the research, fibre does not suppress appetite artificially, instead it supports normal appetite signalling. 

The catch is that many people expect miracles from a teaspoon of powder while still eating ultra-processed meals. 

Fibre works best as an addition to an already solid foundation of protein-rich, whole-food meals.

Verdict: helpful, but not magic. Works best when combined with real food.

Berberine

Berberine is often marketed as ‘nature’s Ozempic’, which is a stretch at best. 

What it does have is evidence for improving insulin sensitivity and reducing blood glucose spikes, which can indirectly reduce cravings.

When I trialled berberine, I noticed fewer post-meal energy crashes and less desire to graze in the afternoon. 

What I did not experience was appetite suppression or a dramatic reduction in food thoughts. It felt more like smoothing the edges rather than flipping a switch.

It is also not without side effects. Some people experience gastrointestinal discomfort, and it can interact with medications. 

This is not something to take casually because TikTok told you to.

Verdict: potentially useful for blood sugar regulation, but not a food noise cure.

Magnesium

Magnesium is often framed as an appetite or craving supplement, but its real power lies elsewhere. 

It supports sleep quality, stress regulation and muscle relaxation, all of which influence eating behaviour indirectly.

During my trial, I did not feel less hungry or suddenly indifferent to food. 

What I did notice was deeper sleep and a calmer nervous system in the evenings. 

That matters, because poor sleep and high stress amplify cravings and impulsive eating. 

Magnesium does not silence food noise directly, instead it reduces the conditions that make food noise louder.

Verdict: supportive, especially for stress and sleep, but not an appetite suppressant.

Chromium

Chromium is commonly promoted for sugar cravings, with claims that it ‘balances blood sugar’ and ‘stops sweet urges’.

My experience was underwhelming and I noticed no meaningful change in cravings, appetite or food preoccupation. 

This aligns with the broader evidence, which shows mixed and generally modest effects at best.

Chromium is not harmful in appropriate doses, but it is often oversold as a solution to a problem that is far more complex than a single mineral deficiency.

Verdict: largely hype for most people.

Probiotics

Probiotics are frequently marketed as a way to ‘fix cravings via the gut’. 

The science here is emerging but nuanced. Gut bacteria do influence appetite-regulating hormones, but not all strains do the same thing.

During my trial, I noticed improvements in digestion and reduced bloating, which can indirectly improve eating behaviour by making meals more comfortable and satisfying. 

I did not experience a dramatic reduction in food noise, but I did feel more settled overall.

Probiotics are not a shortcut to appetite control, but they can support gut health, which is part of the bigger picture.

Verdict: useful for digestion and gut comfort, not a standalone craving solution.

So, do food noise supplements actually work?

The honest answer is that none of these supplements silence food noise in the way weight loss injections do, and expecting them to is part of the problem.

Food noise is not a deficiency that can be fixed with a pill. 

It is a signal that something deeper is out of balance. 

Blood sugar instability, inadequate protein, chronic restriction, poor sleep, high stress and hormonal shifts, particularly in midlife, are usually the culprits. 

Supplements can support the system, but they cannot replace the fundamentals.

What actually made the biggest difference

The most consistent reduction in food noise I have seen, both in myself and in clients, comes from eating at least 30 grams of protein per meal, hitting around 25 grams of fibre a day, sleeping properly, lifting weights regularly and reducing stress. 

When those foundations are in place, food noise often quietens naturally. That is not as marketable as a capsule, but it is far more effective.

Overall verdict

Food noise supplements are not scams, but they are not saviours either. 

Some are modestly helpful. Others are oversold, and none of them can override a lifestyle that keeps your body in a constant state of depletion and stress.

If you are drawn to these products, it is worth asking why. 

Often the desire for a supplement is really a desire for relief. 

Relief from constant mental effort around food or relief from feeling out of control. That relief is possible, but the truth is, it rarely comes in a bottle.

The quiet most people are looking for is built through nourishment, consistency and respect for the body’s signals. 

Supplements can play a supporting role, but they should never be the main act.

Faye James is a Sydney-based accredited nutritionist and the author of The Perimenopause Plan, The Menopause Diet and The Long Life Plan