Supplements That Make You Feel Hungry: A Guide to Natural Appetite Stimulants

December 19, 2025 •

4 min read

According to research published in the National Institutes of Health, deficiencies in certain nutrients like zinc and thiamine are known to cause a loss of appetite. Addressing these underlying deficiencies through supplements can help restore normal hunger cues for those with appetite issues. However, several other supplements may also influence appetite, making it important to understand their specific effects and mechanisms.

Quick Summary

Several vitamins, minerals, and herbs can stimulate appetite, often by correcting deficiencies or influencing hunger hormones. These include zinc, specific B vitamins, omega-3 fatty acids, and fenugreek. Ashwagandha and creatine can also have indirect effects on hunger related to stress reduction and increased metabolism, respectively.

Key Points

Zinc Corrects Deficiency: A key mineral, zinc deficiency is a common cause of lost appetite and impaired taste, so supplementation can restore normal hunger.
B Vitamins Boost Energy: The B-complex vitamins, particularly B1, B12, and B9, are crucial for metabolism and energy; deficiencies can cause appetite loss and fatigue.
Omega-3s May Reduce Satiety: Studies suggest omega-3 fatty acids can increase appetite and lessen feelings of fullness after meals, potentially aiding consumption.
Fenugreek Is a Traditional Herb: This common herb has been used for centuries to stimulate appetite by promoting digestion and gently encouraging food intake.
Ashwagandha Manages Stress-Related Hunger: The adaptogenic herb ashwagandha helps lower cortisol, which can help restore a normal appetite in individuals with stress-related appetite loss.
Creatine Increases Metabolic Needs: By increasing muscle mass, creatine raises the body's resting metabolic rate, leading to higher energy demands and potentially increased hunger.
Always Consult a Doctor: It is essential to consult a healthcare provider before taking supplements to stimulate appetite, especially since excessive doses of some, like zinc, can have negative effects.

Why Supplements Might Make You Feel Hungry

For some individuals, feeling hungry is a welcome effect, especially for those experiencing poor appetite due to stress, illness, or aging. While many people focus on weight loss, a low appetite and the resulting weight loss can impact a person's overall health and quality of life. Supplements can help by acting as appetite stimulants, known scientifically as orexigenics, or by addressing an underlying nutritional deficiency that causes appetite loss.

Zinc and Its Role in Hunger

Zinc is a trace mineral that is essential for a wide range of bodily functions, including immune function, growth, and proper taste perception. A deficiency in zinc has been directly linked to a loss of appetite, as well as impaired senses of taste and smell. For individuals with a diagnosed zinc deficiency, supplementation can be a very effective way to restore a healthy appetite. However, it is crucial to note that taking excessive zinc can have the opposite effect, causing nausea and further loss of appetite. It is best to take zinc supplements under a doctor's guidance, especially for prolonged periods.

The B-Vitamin Complex

The various B vitamins play a critical role in converting food into energy and maintaining a healthy metabolism. A deficiency in certain B vitamins can lead to a reduced appetite and overall fatigue.

Vitamin B1 (Thiamine): Deficiency can cause reduced appetite and weight loss. Supplementation can restore normal hunger signals in deficient individuals.
Vitamin B12 (Cobalamin): Low levels can lead to a loss of appetite, fatigue, and weakness. Vegans, vegetarians, and older adults are more susceptible to B12 deficiency.
Vitamin B9 (Folate): An insufficiency can cause a loss of appetite. Folic acid supplementation has been shown to improve appetite, particularly in children.

Omega-3 Fatty Acids

Found in fatty fish and algae, omega-3 fatty acids are a type of essential fat that may help stimulate appetite. Some studies suggest that these supplements can improve appetite and reduce feelings of fullness after meals, though research is ongoing and the effects can vary. They are also known for their anti-inflammatory properties, which can indirectly aid overall health and digestion.

Herbal Supplements for Appetite

Beyond vitamins and minerals, certain herbs have been traditionally used to stimulate appetite. One of the most researched is fenugreek.

Fenugreek: This herb contains compounds like alkaloids and saponins that may mildly stimulate appetite. Some animal and human studies suggest it can increase food intake and a sense of hunger. It also aids digestion.
Gentian Root and Other "Bitters": Historically, bitter tonics have been used to increase appetite by stimulating the production of digestive enzymes. Gentian root is one such example often found in appetite-boosting formulas.

Indirect Effects on Appetite: Ashwagandha and Creatine

Some supplements don't directly stimulate hunger but can create a bodily environment that leads to an increased appetite.

Ashwagandha: As an adaptogenic herb, ashwagandha helps the body manage stress by lowering the stress hormone cortisol. For some people, chronic stress leads to suppressed appetite and weight loss. By alleviating stress, ashwagandha may help regulate eating behaviors and restore a healthy appetite. Some studies also link it to increased muscle mass, which boosts metabolism and energy needs.
Creatine: This popular fitness supplement helps increase muscle mass and improve workout performance. A higher muscle mass leads to a higher resting metabolic rate, meaning your body burns more calories at rest. This increased energy expenditure can trigger hunger as your body signals a need for more fuel. However, creatine itself doesn't cause hunger and individual responses vary.

Comparison of Appetite-Stimulating Supplements


Supplement	Primary Mechanism	Best for	Key Considerations
Zinc	Addresses deficiency causing taste issues	Those with confirmed zinc deficiency	Excessive intake can cause nausea.
B Vitamins	Restores normal metabolism and energy production	Individuals with confirmed B-vitamin deficiency	Effects are strongest when addressing a deficiency.
Fenugreek	Mildly stimulates digestion and appetite	Those seeking a natural, herbal stimulant	Can have conflicting evidence for weight gain vs. weight loss.
Omega-3s	May reduce feelings of fullness, anti-inflammatory	Those with appetite loss and inflammation	Effects on appetite can be subtle.
Ashwagandha	Reduces stress hormone cortisol	Individuals whose appetite is suppressed by stress	Effects are indirect; not a direct hunger stimulant.
Creatine	Increases muscle mass and metabolism	Athletes or those in a muscle-building phase	Effect is secondary to increased calorie needs from muscle.

Conclusion

Numerous supplements can lead to increased hunger, either directly by stimulating appetite or indirectly by correcting deficiencies and altering metabolism. Zinc and B-complex vitamins are often effective when a deficiency is the root cause of poor appetite, whereas herbs like fenugreek have a long traditional use for this purpose. Adaptogens like ashwagandha can help by addressing stress-related appetite suppression, while creatine can indirectly increase hunger by building muscle and boosting metabolic rate. Always consult a healthcare professional before starting any new supplement regimen to determine the best approach for your individual needs and health status.

For further reading on how creatine affects appetite and weight gain, consider this resource from Osoaa.

Frequently Asked Questions

The best supplement depends on the underlying cause of your low appetite. For deficiencies, zinc or B-complex vitamins are highly effective. For appetite issues linked to stress, ashwagandha may be beneficial. Fenugreek and omega-3s can also help, but a healthcare professional can best determine the right supplement for your specific situation.

While supplements like fenugreek or omega-3s may help stimulate appetite in otherwise healthy individuals, the effects of vitamins and minerals are most pronounced when correcting a pre-existing deficiency. Always consult a doctor to determine if you have a deficiency or if supplementation is appropriate for your goals.

Yes, potential side effects exist. For example, excessive zinc intake can cause nausea and vomiting. Fenugreek can sometimes cause bloating or gas. It is important to stick to recommended dosages and consult a healthcare provider to manage any adverse reactions.

The time it takes for supplements to work varies. Correcting a vitamin or mineral deficiency might take weeks or months to restore appetite, whereas the effects of herbal supplements like fenugreek may be noticed more quickly, often within a few days to a week for some users.

Creatine is generally safe for increasing hunger in athletes or individuals looking to build muscle mass. It does not directly stimulate appetite but increases your body's energy needs as muscle mass grows, which in turn can make you feel hungrier. The resulting hunger is a natural response to increased metabolism.

Parents should always consult a pediatrician before giving any supplement to a child. While some supplements, like zinc, may be prescribed to address deficiencies and improve appetite in children, self-medicating is not recommended and should only be done under medical supervision.

Not all B vitamins are known to increase appetite, and the effect is most often seen when correcting a deficiency. Specifically, deficiencies in thiamine (B1), cobalamin (B12), and folate (B9) are known causes of appetite loss, and restoring these levels can improve hunger.