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The Best Skinny Fat Supplements To Help You Transform Your Physique

By: Zack Mathews, NASM - CPT, CES, & PES, PN-L1


skinny fat supplements

If you’re after the best skinny fat supplements to help you get better results, I’m here to help.

While researching what others were saying about supplements for a skinny fat body type, I noticed numerous articles were missing many of the key things you should be taking to optimize your health.

Today you’ll learn about 8 different skinny fat supplements that will help you transform your physique and improve your overall health. They include:

How Important Are Supplements For A Skinny Fat Body Type?

Regardless of your body type or goal, there is something very important you should know about supplements.

Think about what the word supplement means. 

According to, supplement means “something that completes or enhances something else when added to it”.

Your exercise and nutrition will make up the bulk of how you get results, and then you supplement with supplements (see what I did there!)  to fill in the gaps with things that you are missing.

There is nothing magical about skinny fat supplements and you shouldn’t think that they are going to be the difference between awesome results and no results.

Think of supplements like this.

supplements for skinny fat

As you can see, there are many other factors that are more important on your skinny fat journey.  For your big pillars, you should read The Essential Skinny Fat Workout & Diet Guide.

Now let’s dig into the supplements that may help you fill in the gaps in your current diet.

3 Skinny Fat Supplements For Your Physique

Protein Powder

The most important supplement for skinny fat is going to be protein powder.

With a skinny fat body, you’re going to want to be focusing on building muscle, and to do that, you’ll need to be consuming enough protein.

For most people, 0.7 - 1gram of protein per pound of bodyweight is a good goal to hit.

If you have trouble hitting that amount, supplementing with a protein powder is going to make that goal much easier.


When choosing a skinny fat protein powder, take into account:

  • How many ingredients the powder has.  The less ingredients, the better.
  • Whether you want whey protein or plant based protein.  Some whey proteins contains dairy so if you are sensitive, you’ll want to opt for a plant based product.
  • The taste.  Most people that consume protein powder use it multiple times a week so you want to make sure it’s one you enjoy.


My two favorite proteins are Legion Athletics and Ladder Supplements because they follow the 3 points listed above. They have minimal ingredients, agree with my stomach, and I like the taste.

1 - 2 scoops per day (roughly 25 - 50grams of protein) is a good amount to have.


One of the most researched and studied supplements ever is creatine and it has been found to be completely safe.

It has benefits that can improve your performance in the gym and newer research is showing multiple health benefits, including better brain function.

Creatine is one of the cheaper skinny fat supplements to add to your routine so it’s hard to pass this one up.  When looking for a creatine, make sure it’s a creatine monohydrate supplement.

When consuming, you can take roughly 3 - 5 grams a day (anytime of day is fine), for a total of around 25 - 30 grams per week.

Weight Gainer

The last of the supplements for a skinny fat physique is weight gainer.

If your overall goal from the start is to gain muscle (and you’re ok with gaining some fat), and you have trouble eating a lot of calories, you can take a weight gainer.

Although they are high in calories, I’ve found most weight gainers to be filled with crap ingredients that make you feel lousy and don’t provide enough protein for how many calories you are taking in.

Instead I would focus on making your own homemade weight gainer shakes that have protein powder, milk, fruit, spinach, oatmeal, and/or peanut butter.

If you are going to take (or make a weight gainer), learn about the best time to take it.

3 Supplements For Skinny Fat Bodies That Most People Are Deficient In

skinny fat supplements that you may be deficient in

Fish Oil

We’re going to switch over to skinny fat supplements that are going to improve your overall health and the first to talk about is fish oil.

You are going to notice a theme here with quality. 

Please, please don’t go buy a cheap fish oil where you get 300 tablets for $10.

Cheap, low quality fish oil can contain contaminants, such as heavy metal that are going to leave your body worse off.

So why should you take a fish oil supplement?

There are two omega 3 essential fatty acids, EPA and DHA, that are very hard to get from just eating food.  You would need to eat multiple servings of fish per week to get the optimal amount.  That’s where a high quality fish oil will come in.


The benefits of fish oil supplements for skinny fat include:

  • Improved body composition (faster fat loss, more muscle gain)
  • Immune system support
  • Better mood and brain health
  • Reduces your risk of heart disease and diabetes
  • Reduces muscle and joint soreness


I have been taking Legion’s fish oil for a couple years now and enjoy the product and have never experienced any of the “fish burps” that some people do with a cheaper option.

Vitamin D

Vitamin D is one of the easiest and cheapest supplements out there.  We get vitamin D from the sun and certain foods, but similar to the omega 3 fatty acids, most people aren’t getting enough.

Low levels of vitamin D can be linked with an increase in heart disease, cancers, multiple sclerosis, bone loss, and depression.

I don’t know about you but I can agree with that last one.  I just feel better when I get daily sunlight!

Do your best to get sunlight everyday and supplement with vitamin D to get your levels to optimal ranges.  Check out your vitamin D levels next time you give blood.  An optimal range would be 60 - 80 ng/mL.


The last of the 3 supplements that most people are deficient in is magnesium.

I recently learned that low magnesium will prevent you from improving your vitamin D numbers.  So if you currently have low vitamin D levels, and have never had your magnesium levels checked, I would recommend chatting with your doctor.


The benefits of magnesium include:

  • Better sleep
  • Less inflammation
  • Less cramping if you’re prone to them
  • Improved brain health.

2 Skinny Fat Supplements That Fill The Gaps

Greens Powder

We all know that we need to be eating our fruits and vegetables. But how many of us eating multiple of each a day?  Not many.

That’s where a good greens powder can improve your diet by filling in the gaps with the essential vitamins and minerals that your body wants.

Per usual, I’m going to be recommending Legion Green Powder and an honorable mention to Defranco Nutrition.  Finding a green drink that tastes good is hard, but I’ve been hearing good things about Defranco’s and I may be switching soon.


Similar to the greens powder, a multivitamin is going to plug the holes you’re missing in your diet.

Even if you eat really well, there’s a chance you are not getting enough vitamin B6, magnesium, vitamin A, calcium, zinc, and/or folate.

When it comes to quality, a good multivitamin might be the most important one to invest in (next to fish oil), because lots of companies will load junk into them that you pee out.

You can find male and female high quality multivitamins at Legion.  

Supplements For Skinny Fat Recap

Please remember, none of these supplements are things you HAVE to take.

A well structured diet can give you everything you would need and these supplements would be helping you just get a little better.

Be willing to try different brands and see what you like.  Just because I promote Legion doesn’t mean you have to go with them.

Read labels, experiment with different flavors, see how you feel, and then build your optimal skinny fat supplement stack!

*Please note that I am not a registered dietician so if you have any underlying health issues, always consult with your doctor before using any supplements.