Researchers tested whether a spinach supplement combined with intense exercise could help obese men lose weight and improve their health markers. Over 12 weeks, 68 men either did intense workouts, took a spinach supplement, did both, or did neither. The results showed that intense exercise worked best, especially when combined with the spinach supplement. Men in this group lost fat, improved their cholesterol and blood sugar levels, and reduced harmful substances in their blood that are linked to obesity. This suggests that combining exercise with certain supplements might be a powerful way to help people with obesity improve their overall health.

The Quick Take

  • What they studied: Whether taking a spinach extract supplement combined with high-intensity exercise could help obese men lose weight and improve their blood health markers better than either treatment alone.
  • Who participated: 68 obese adult men (average age not specified) with similar body weights were divided into four equal groups of 17 people each. All participants started with a BMI (body weight measurement) of about 32.6, which is considered obese.
  • Key finding: Men who did intense exercise combined with the spinach supplement showed the biggest improvements in weight loss, fat loss, cholesterol levels, and blood sugar control. The spinach supplement alone had modest benefits, but when paired with exercise, the results were significantly better than exercise alone.
  • What it means for you: If you’re struggling with obesity, combining regular intense exercise with a spinach-based supplement may help you lose fat and improve your heart and metabolic health more effectively. However, this is one study with a small group, so talk to your doctor before starting any new supplement or exercise program.

The Research Details

This was a randomized controlled trial, which is considered one of the strongest types of scientific studies. Researchers randomly divided 68 obese men into four groups: one group took a spinach supplement only, one group did intense exercise three times per week for 12 weeks, one group did both the exercise and supplement, and one control group did neither (they took a fake pill instead). The exercise program consisted of three 60-minute sessions per week of high-intensity functional training—the kind of workouts that combine strength and cardio movements. The spinach supplement was 5 grams per day of spinach extract containing thylakoids, which are special compounds found in spinach leaves.

Before the study started and after 12 weeks, researchers measured multiple health markers including body weight, fat mass, cholesterol levels, blood sugar, insulin levels, and special proteins in the blood that are linked to obesity and metabolism. They used a proper randomization method to assign people to groups, which helps prevent bias.

The study was well-designed because it included a control group that did nothing, allowing researchers to see what happens naturally without any intervention. It also tested whether the supplement and exercise work better together than separately.

This research design is important because it helps answer a practical question: if you’re going to invest time and money in both exercise and supplements, do they work better together? By testing all four combinations (exercise alone, supplement alone, both, or neither), the researchers could see if there’s a special benefit to combining them. This type of study is stronger than just asking people about their habits because the researchers controlled exactly what people did.

This study has several strengths: it used proper randomization to assign people to groups, it included a control group, it measured multiple health markers, and it was published in a peer-reviewed journal (Frontiers in Nutrition). However, the sample size of 68 people is relatively small, and all participants were obese men, so results may not apply to women or people of different weights. The study lasted only 12 weeks, so we don’t know if benefits continue longer. The study was registered before it started, which is a good sign of transparency.

What the Results Show

All three intervention groups (exercise only, supplement only, and exercise plus supplement) showed improvements compared to the control group that did nothing. Men who exercised lost more weight and fat than those who only took the supplement. Specifically, the exercise groups reduced their BMI (a measure of body weight relative to height), lost fat mass, and gained muscle mass.

The most impressive results came from the group that combined exercise with the spinach supplement. This group showed the biggest improvements in blood markers related to obesity and metabolism. They had lower levels of special proteins in their blood (called adipo-myokines) that are associated with obesity and inflammation. These proteins—CTRP-9, CTRP-2, GDF-8, and GDF-15—are like warning signals that your body sends out when you’re overweight.

Both exercise groups (with and without the supplement) showed similar improvements in weight loss, fat loss, and cholesterol levels. However, the combination group showed slightly better improvements in some blood markers, suggesting the supplement may provide an additional benefit when paired with exercise. The supplement alone produced modest improvements in these markers but didn’t significantly change body weight or fat mass.

Beyond weight loss, the study found important improvements in heart health markers. All intervention groups improved their cholesterol profiles, with increases in ‘good’ cholesterol (HDL) and decreases in ‘bad’ cholesterol (LDL) and triglycerides. Blood sugar control also improved significantly—fasting glucose levels and insulin levels both decreased, and a measure called HOMA-IR (which shows how well your body handles insulin) improved substantially. These improvements suggest the interventions reduced the risk of developing type 2 diabetes. The exercise groups showed more dramatic improvements in these metabolic markers than the supplement-only group.

This study builds on existing research showing that exercise is excellent for weight loss and metabolic health. The novel contribution here is testing whether spinach-derived thylakoids—a relatively new supplement—could enhance these benefits. Previous research suggested thylakoids might help with appetite control and metabolism, but this is one of the first studies testing them in combination with intense exercise in obese men. The findings align with general knowledge that exercise is powerful for health, while suggesting supplements might provide modest additional benefits.

Several important limitations should be considered. First, the study only included obese men, so results may not apply to women or people of different body types. Second, the study lasted only 12 weeks, so we don’t know if benefits continue over months or years, or if people regain weight after stopping. Third, the sample size of 68 people is relatively small—larger studies would give more confidence in the results. Fourth, the study didn’t track whether participants stuck to their exercise routines or took their supplements consistently, which could affect results. Finally, the study was conducted in one location with one population, so results may vary in different countries or cultures.

The Bottom Line

If you’re obese and want to improve your health, the evidence strongly supports doing high-intensity exercise three times per week for at least 12 weeks—this consistently produced the best results. Adding a spinach-derived thylakoid supplement (5 grams daily) may provide modest additional benefits, though the evidence is less certain. However, these findings are based on one 12-week study, so consider this as promising but not definitive. Always consult with your doctor before starting a new exercise program or supplement, especially if you have existing health conditions.

These findings are most relevant for obese adults (particularly men) who want to lose weight and improve their metabolic health. People with type 2 diabetes or prediabetes may be especially interested since the study showed improvements in blood sugar control. However, the study only tested obese men, so women and people of normal weight should be cautious about assuming the same results apply. People with certain medical conditions, those taking medications that interact with supplements, or pregnant women should definitely consult their doctor before trying this approach.

Based on this study, you could expect to see measurable improvements in weight, fat loss, and blood markers within 12 weeks of consistent exercise combined with the supplement. However, significant weight loss typically takes longer than 12 weeks to become noticeable in how you feel and look. Most experts recommend giving any new health intervention at least 8-12 weeks before deciding if it’s working for you. Long-term success requires maintaining these habits beyond the initial 12 weeks.

Want to Apply This Research?

  • Track weekly weight, waist circumference measurements, and exercise completion (number of high-intensity workouts completed per week). Also note energy levels and how clothes fit, since these often change before the scale does. If using the supplement, track daily intake to ensure consistency.
  • Start with committing to three 60-minute high-intensity functional training sessions per week. If adding the supplement, take 5 grams of spinach-derived thylakoid supplement daily (mixed with water or added to smoothies). Set reminders for both the workouts and supplement to build consistency. Begin with whichever feels most manageable and add the other after one week.
  • Weigh yourself weekly at the same time of day and track in the app. Every two weeks, measure your waist circumference. Every 4 weeks, note changes in how you feel, energy levels, and how your clothes fit. If possible, get blood work done at baseline, 6 weeks, and 12 weeks to track cholesterol and blood sugar improvements. Use the app to set reminders for workouts and supplement intake, and celebrate small wins to stay motivated.

This research suggests that combining high-intensity exercise with spinach-derived thylakoid supplementation may help obese men lose weight and improve metabolic health markers. However, this is a single 12-week study with 68 participants, and results may not apply to all populations. Before starting any new exercise program, supplement, or making significant dietary changes, consult with your healthcare provider, especially if you have existing health conditions, take medications, or are pregnant. This information is for educational purposes and should not replace professional medical advice. Individual results vary, and what works for one person may not work for another.