What to Take for Loss of Appetite: Foods, Supplements, and More

December 15, 2025 •

4 min read

According to a 2015 study published in the journal Appetite, the social aspect of eating has a substantial impact on appetite, influencing the amount of food consumed. For those experiencing a diminished desire to eat, understanding what to take for loss of appetite is crucial for maintaining proper nutrition and overall health. This article provides a comprehensive guide to dietary, supplemental, and lifestyle strategies to help manage poor appetite.

Quick Summary

This guide covers various strategies for managing a poor appetite, including consuming nutrient-dense foods, exploring key vitamins and supplements, and making strategic lifestyle adjustments. Discover effective options like small, frequent meals, liquid nourishment, and certain herbal remedies. The information aims to help individuals maintain their health and weight during periods of reduced hunger.

Key Points

Eat smaller, more frequent meals: Aim for 5-6 small, nutrient-dense meals and snacks throughout the day instead of three large ones to avoid feeling overwhelmed.
Focus on high-calorie foods: Increase your nutritional intake with every bite by adding nuts, seeds, butter, or olive oil to your meals.
Try liquid nutrition: Utilize smoothies, protein shakes, or nutritional supplement drinks like Ensure® and Boost® as an easier way to consume calories when solid food is unappealing.
Address potential vitamin deficiencies: A lack of zinc or thiamine (Vitamin B1) can contribute to poor appetite. Consider supplementation under a doctor's supervision.
Incorporate light exercise: Gentle physical activity, such as a short walk before meals, can help stimulate your hunger.
Consider prescription options: For persistent or severe appetite loss, especially with a related medical condition, a doctor may prescribe an appetite stimulant like megestrol.

Dietary Strategies to Support a Weak Appetite

When your appetite is low, focusing on smaller, more frequent meals can be less intimidating than trying to consume three large ones. Incorporating nutrient-dense, high-calorie foods into your diet is essential to prevent unintended weight loss and nutritional deficiencies.

Prioritizing High-Calorie and High-Protein Foods

Focusing on calorie-dense and protein-rich options helps maximize your nutritional intake with every bite.

Snack frequently: Keep easy-to-reach, high-calorie snacks readily available, such as nuts, trail mixes, dried fruits, and cheese.
Choose full-fat dairy: Opt for whole milk instead of skim, add cheese to toast and soups, or enjoy full-fat yogurt and ice cream.
Enhance meals with calories: Add butter or olive oil to vegetables and mashed potatoes. Top cereals with nuts and seeds, or use creamy sauces on pasta.
Eat protein first: When you do eat a larger meal, prioritize the protein source, such as meat, fish, or eggs, when your appetite is strongest.

Opting for Liquid Nutrition

For some, drinking calories is much easier than eating solid food. This can be a highly effective way to consume essential nutrients without feeling overwhelmed.

Smoothies and shakes: Blend fruits, vegetables, yogurt, and a scoop of protein powder for a convenient, nutrient-packed meal replacement.
Nutritional supplement drinks: Commercial products like Ensure® or Boost® can provide a balanced dose of calories and protein.
Hearty soups: Cream-based soups and stews are a great way to get calories and protein. You can also add cheese or milk to a broth-based soup for extra nourishment.

Vitamins and Supplements to Boost Appetite

Certain vitamin and mineral deficiencies can be a direct cause of a decreased appetite. Consulting a healthcare professional before starting new supplements is always recommended.

Zinc: A deficiency in zinc can cause a loss of appetite and alter taste perception. Zinc supplements may help reverse this effect in deficient individuals.
Thiamine (Vitamin B1): This vitamin helps the body convert carbohydrates into energy. A lack of thiamine can lead to a reduced appetite and weight loss.
Fish Oil: Some studies suggest that omega-3 fatty acids, found in fish oil, may help stimulate appetite, particularly in overweight or obese individuals.

Comparison of Common Appetite Boosters


Feature	Dietary Adjustments	Vitamin & Mineral Supplements	Prescription Medications	Natural Herbs
Effectiveness	Generally reliable for mild cases.	Effective if a specific deficiency is the root cause.	Can be very effective, especially for medically-related conditions.	Mixed evidence; effectiveness can vary significantly by individual.
Speed of Action	Gradual improvement over time.	Depends on the deficiency; often takes time.	Can have a relatively fast and strong effect.	Varies, but generally slower than prescription options.
Best for	Temporary appetite dips, minor illness.	Confirmed nutritional deficiencies.	Severe, chronic appetite loss due to specific medical conditions.	Mild digestive sluggishness or as a complementary approach.
Risk of Side Effects	Low to none.	Minimal if doses are appropriate, but can have interactions.	Potential for significant side effects; requires medical supervision.	Some herbs can have side effects if taken orally.

Lifestyle Changes to Stimulate Appetite

Adjusting your daily habits can have a profound impact on your body's hunger signals.

Light exercise: Engaging in gentle physical activity, such as a short walk before a meal, can stimulate appetite.
Schedule meals: Establish a routine by eating at regular times, even if you don’t feel hungry. This helps train your body to anticipate food.
Create an enjoyable eating environment: Eating with family or friends can make mealtimes more pleasant and encourage greater food intake. Playing music or arranging food attractively can also help.
Manage stress: Stress and anxiety are common causes of appetite loss. Practicing relaxation techniques like meditation or deep breathing can help regulate stress hormones.

When to Seek Medical Attention

While home remedies and lifestyle changes can be effective, prolonged or severe loss of appetite accompanied by unintentional weight loss may signal an underlying health issue. It is important to consult a healthcare provider to rule out medical causes. In some cases, a doctor may prescribe appetite stimulants such as megestrol or dronabinol, especially for individuals with chronic conditions. A doctor may also recommend working with a registered dietitian to create a tailored nutrition plan.

Conclusion

For those wondering what to take for loss of appetite, the solutions range from simple dietary tweaks to more specific medical interventions. By focusing on small, frequent, and nutrient-dense meals, considering targeted supplements like zinc or thiamine under medical guidance, and adopting positive lifestyle changes, many people can successfully regain their desire to eat. However, if appetite loss persists, a medical professional should be consulted to address any potential underlying causes and ensure a healthy path forward. For additional resources on nutrition and managing appetite during illness, visit the National Cancer Institute's guide on the topic.

Frequently Asked Questions

Zinc and Vitamin B1 (Thiamine) deficiencies are known to cause a loss of appetite. Taking supplements for these, under a doctor's guidance, may help if a deficiency is the underlying cause.

Yes, natural methods include eating smaller, more frequent meals, incorporating light exercise, managing stress through relaxation techniques, and adding aromatic herbs and spices like ginger or peppermint to your food.

Focus on nutrient-dense, high-calorie foods that are easy to eat, such as smoothies, yogurt, eggs, soups, nuts, and trail mix. Prioritizing protein-rich foods can also help maximize your intake.

You should see a doctor if your appetite loss is prolonged, accompanied by unintentional weight loss, or if it is impacting your daily life. It could be a sign of an underlying medical issue.

Yes, stress, anxiety, and depression can all trigger a loss of appetite. Practicing stress-reduction techniques and, if needed, seeking professional help can address the issue.

Some over-the-counter supplements like fenugreek and fish oil are marketed as appetite stimulants, but their effectiveness can vary. The FDA does not regulate most and they should be used with caution, preferably after consulting a healthcare provider.

To increase calorie intake, focus on eating small, energy-dense meals and snacks frequently. Try liquid options like smoothies and shakes, and add high-calorie ingredients like nuts, seeds, and oils to your food.