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.
1. Probiotics
Probiotics contain beneficial bacteria that support a healthy gut microbiome, which plays a crucial role in digestion.
"Probiotics, particularly strains like Lactobacillus gasseri and Bifidobacterium breve, support a healthy gut microbiome, which can reduce bloating and improve digestion," Hakimi says.
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."
2. Omega-3 fatty acids
Omega-3s, particularly EPA and DHA found in fish oil, have been shown to increase fat oxidation. They enhance the body’s ability to break down fat for energy, which may help reduce overall body fat, including abdominal fat.
"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 also notes that "omega-3 fatty acids, in contrast, reduce systemic inflammation associated with excess abdominal fat. They also improve insulin sensitivity, allowing your body to use energy more efficiently and burn fat more effectively. When combined with a healthy diet and regular physical activity, these nutrients can reduce belly fat."
The bottom line
As with everything, it’s important to research any side effects when starting new supplements. Hakimi says when looking for a good probiotic, “it is essential to choose high-quality products that contain clinically proven strains. Start with a low dose to minimize potential digestive side effects, such as bloating or gas, especially if you're new to these supplements.”
As for omega-3 supplements, Hakimi says to check that they’re third-party tested and free from contaminants like mercury and heavy metals.
“Stick to the recommended daily dose, typically between 1,000 and 2,000 mg of combined EPA and DHA. Taking too much omega-3 can lead to mild side effects, such as nausea or diarrhea, and in rare cases, it might increase the risk of bleeding, especially if you are on blood-thinning medications,” he adds.
In conclusion, he emphasizes that these are “not miracle solutions for belly fat.” Results also depend on a healthy diet, lifestyle, and regular exercise.
