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Supplements can play a supportive role in achieving a flat stomach when combined with a healthy diet and regular exercise. While no supplement alone can melt away belly fat, certain types can help address factors that contribute to abdominal bloating, fat accumulation, and digestion.
We checked in with Edmond Hakimi, D.O., a dual-board-certified internal medicine physician and the medical director at Wellbridge, to discover two supplements “you should” be taking for a flat belly. He revealed that probiotics and omega-3 fatty acids are the best choices. Read on to find out more.
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1. Beneficial Bacteria
Probiotics are made up of helpful bacteria that promote a balanced gut microbiome, essential for proper digestion.
"Hakimi explains that probiotics, especially strains such as Lactobacillus gasseri and Bifidobacterium breve, play a crucial role in maintaining a healthy gut microbiome, helping to alleviate bloating and enhance digestion."
Additionally, he reveals that "probiotics help balance gut bacteria, which can significantly affect weight and abdominal fat storage. A healthier gut microbiome can regulate hormones like leptin and ghrelin, influencing hunger and fat storage. Additionally, probiotics may help reduce inflammation in the gut, which is often linked to bloating and central obesity."
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2. Omega-3 fatty acids
Omega-3 fatty acids, especially EPA and DHA present in fish oil, have demonstrated an ability to boost fat oxidation. These compounds improve the body's capacity to metabolize fat for energy, potentially aiding in the reduction of total body fat, including fat around the abdomen.
"Omega-3 fatty acids, commonly found in fish oil, are known for their anti-inflammatory properties. They may assist in fat metabolism, potentially helping to reduce visceral fat—the deeper fat stored around your abdominal organs," Hakimi notes.
He further emphasizes that "omega-3 fatty acids, on the other hand, help decrease systemic inflammation linked to excess abdominal fat. Additionally, they enhance insulin sensitivity, enabling your body to utilize energy more effectively and burn fat more efficiently. When paired with a nutritious diet and consistent exercise, these nutrients can help diminish belly fat."
The key takeaway
Like with any new addition to your routine, it's crucial to investigate potential side effects when beginning new supplements. Hakimi advises that when selecting a probiotic, “it's vital to opt for high-quality products that include clinically validated strains. Begin with a lower dosage to reduce the risk of digestive issues like bloating or gas, particularly if you are unfamiliar with these supplements.”
Regarding omega-3 supplements, Hakimi advises ensuring they are tested by independent organizations and are free from impurities such as mercury and heavy metals.
"Adhere to the suggested daily intake, generally ranging from 1,000 to 2,000 mg of combined EPA and DHA. Excessive consumption of omega-3 can result in mild adverse effects, including nausea or diarrhea, and in uncommon instances, it could elevate the risk of bleeding, particularly if you are taking blood-thinning drugs," he notes.
In conclusion, he emphasizes that these are “not miracle solutions for belly fat.” Results also depend on a healthy diet, lifestyle, and regular exercise.
