When you want to lose weight, it's tempting to seek assistance from anyone and everyone. If you're considering supplements or herbal therapies, keep in mind that research has shown that many of them have mixed results. There isn't a lot of science to back up the claims in certain situations, and some carry health hazards. Consult your doctor before attempting any of them.
You should also be aware that the FDA has clamped down on several weight reduction products that contained prescription medicines that were not disclosed on the label. You never know what you're going to get.
Supplements are not regulated by the FDA in the same way that food and medications are. Before these supplements hit the market, the FDA does not conduct a safety or efficacy study.
Here's a list of 12 popular dietary supplements:
1. Bitter orange
Synephrine, a stimulant chemical found in bitter orange fruit extract, is thought to suppress appetite and improve fat burning.
A 2012 assessment of 23 research with a total of roughly 450 participants discovered that synephrine may cause an increase in metabolic rate, implying that it may be effective in weight management. However, the researchers stated that well-controlled, longer-term trials employing only bitter orange extract are required because around two-thirds of the patients also took caffeine, which may have influenced the results.
While bitter orange extract may somewhat lower appetite and enhance calorie expenditure, the National Institutes of Health (NIH) believes the jury is yet out on whether it can genuinely help you lose weight.
Side effects: Synephrine's chemical composition is identical to that of ephedra, which has been banned from dietary supplements by the US Food and Drug Administration (FDA). The research on bitter orange's possibly detrimental consequences is inconsistent - some studies indicated bitter orange increased heart rate and blood pressure, while others found it had no cardiovascular effects at normal levels (up to 100 milligrams).
2. Green coffee extract
Green coffee extract is made from unroasted coffee beans, and these unroasted beans contain natural antioxidants known as chlorogenic acids, which are thought to limit the amount of glucose, or sugar, you absorb after a meal. Excess glucose is stored as fat in your body, thus absorbing less may aid in weight loss by reducing fat storage.
A 2011 meta-analysis of three studies indicated that overweight or obese adults who took a green coffee extract supplement in addition to their regular diet lost around 5.4 pounds more than those who took a placebo. More study is needed, according to the experts, because the studies had very small sample sizes, short durations, and a high risk of bias.
Larger, more well-designed trials are needed to evaluate whether or not green coffee extract is useful — however the NIH states it may help you lose a little bit of weight.
Side effects: Although green coffee beans contain less caffeine than roasted coffee beans, you may still experience caffeine-related adverse effects such as irritability, anxiety, jitteriness, headache, insomnia, and irregular heartbeat. Green coffee extract should be avoided by pregnant or breastfeeding women, persons with heart disease or high blood pressure, and those taking anti-anxiety medication.
3. Green tea extract
Green tea extract is high in catechins, a type of antioxidant thought to aid weight loss by raising the activity of norepinephrine, a hormone that helps burn fat while also making the body more efficient at burning calories. Green tea extract contains caffeine, which may aid in weight loss.
The findings of studies on green tea extract for weight loss are conflicting. Two research found green tea extract helped individuals burn anywhere from 43.8 to 260.8 additional calories per day, according to a 2021 evaluation of 15 studies totaling 499 participants. It's worth noting, however, that these effects were most noticeable when people were also exercising.
Green tea extracts have yet to be proved to promote effective, long-term weight loss, according to the National Center for Complementary and Integrative Health (NCCIH). Furthermore, it is difficult to identify whether green tea extract is useful on its own or if the caffeine in the extract is what drives the outcomes of research.
Side effects: Green tea extract is generally well-tolerated, but in persons who are caffeine sensitive or use excessive dosages — more than 400 milligrams per day — it may trigger symptoms such as anxiety, sleeping issues, or irritability.
4. Caffeine
According to Rekha Kumar, MD, an endocrinologist at Weill Cornell Medicine and medical director of the American Board of Obesity Medicine, research suggests that caffeine may help with weight loss by decreasing hunger and increasing calorie expenditure.
A tiny 2012 study indicated that participants who drank 200 milliliters of coffee with breakfast consumed fewer calories at the next meal and throughout the day than those who drank water. This effect was significantly more pronounced in the group that consumed coffee with a higher caffeine content.
While caffeine will not likely cause you to lose weight on its own, it may be a beneficial addition to your total weight loss strategy.
Side effects: If you are caffeine sensitive and take too much, you may have adverse effects such as agitation, sleeplessness, jitters, and anxiety.
5. Guar gum
Guar gum, a form of fiber derived from guar beans, may help you feel filled for longer periods of time, allowing you to eat less.
A 2001 assessment of 20 trials discovered that taking guar gum supplements resulted in less than one pound of weight loss – and that the danger of unpleasant events such as gastrointestinal pain, diarrhea, gas, and cramps outweighed any potential benefits.
The National Institutes of Health has decided that guar gum "probably does not" help you lose weight. Guar gum may aid with hunger control, however the same effect could be obtained without unpleasant side effects by consuming more soluble fiber-rich foods such as oats, barley, apples, and oranges.
Side effects: Guar gum may induce gastrointestinal symptoms or an allergic reaction in certain persons.
6. Glucomannan
Elephant yams contain glucomannan, a form of nutritional fiber. When it absorbs water in your gut, it expands up to 200 times its original size — and by taking up more space in your stomach, it's considered to make you feel fuller, allowing you to eat less calories.
A 2005 research of 176 overweight, otherwise healthy adults revealed that those who took a glucomannan supplement lost more weight than those who took a placebo – around 8-10 pounds over the course of five weeks. Other research, however, have found no link between glucomannan and weight loss.
According to the National Institutes of Health, this supplement has little to no effect on weight loss.
Side effects: Glucomannan can produce bloating and gas and is not suggested for persons with gut or esophageal issues.
7. Conjugated Linoleic Acid
Conjugated Linoleic Acid (CLA), a type of fat found in meat and dairy products, has been shown to lower hunger, enhance metabolism, and aid in fat burning.
Consuming CLA was linked to losing 0.2 pounds each week for up to 6 months, according to a 2007 meta-analysis of 18 studies.
According to the National Institutes of Health, CLA may help you lose a "very tiny amount" of weight as well as body fat.
Side effects: CLA can induce digestive side effects such as constipation and diarrhea, and if used for an extended period of time, it may increase your risk of fatty liver disease and insulin resistance.
8. Ephedera
The active ingredient in ephedra, a herb derived from an evergreen shrub, is a known stimulant that may increase your metabolic rate, allowing you to burn more calories and, as a result, lose weight.
A 2021 analysis of nine trials including 534 overweight or obese people discovered that ephedrine-containing products were connected with 4.4 pounds of weight loss.
Researchers have struggled to determine the efficacy of ephedra because there haven't been any long-term research, and most studies have included caffeine, which is known to aid in weight loss. In the end, the hazards of these supplements appear to outweigh the possible advantages.
Side effects: The FDA prohibited this extremely contentious supplement in 2006 because it can induce an increase in heart rate and blood pressure, as well as a heart attack, stroke, or even death in rare situations. It's also been related to nausea, vomiting, and some psychological symptoms including anxiety and mood changes - especially in products containing caffeine, which might raise the likelihood of unpleasant side effects.
Note: While ephedra products can be found on the internet, the drug has been outlawed as a dietary supplement in many countries and hence is not a practical alternative.
9. Garcinia cambogia extract
More recent studies suggest that garcinia extract, which comes from an Indonesian fruit, can reduce a fat-producing enzyme called citrate lyase and increase levels of serotonin, potentially helping to reduce sugar cravings — but most of these studies have been conducted in animals.
A 2013 assessment of 17 clinical trials involving a total of 873 people discovered that garcinia cambogia had little to no effect on weight loss. While a separate 2011 evaluation found that garcinia cambogia supplementation can contribute to a little short-term weight loss when compared to a placebo, the review's researchers noted that all of the studies evaluated had design flaws that likely influenced the results.
The National Institutes of Health has decided that garcinia cambogia has "little to no effect" on weight loss.
Side effects: The most common negative effects of this supplement are gastrointestinal symptoms including nausea and diarrhea, but it has also been related to liver damage in rare circumstances.
10. Chitosan
Chitosan is a type of sugar obtained primarily from the outer skeletons of crustaceans. It is claimed to transform into a gel-like substance in the stomach and then attach to fat in the intestines, however evidence of this is ambiguous.
A 2018 assessment of 14 trials including 1,101 overweight or obese persons discovered that chitosan supplements lowered body weight somewhat — by about 2.23 pounds — in overweight and obese people.
According to the National Institutes of Health, chitosan does not bind to nearly enough fat to cause considerable weight loss.
Side effects: Chitosan is usually thought to be harmless. Potential side effects include upset stomach, nausea, bloating, and constipation.
11. Chromium
Chromium is thought to improve lean muscle mass while decreasing body fat. It also aids insulin function, which aids the body's processing of carbs, fat, and protein.
A 2013 meta-analysis of nine trials including 622 participants discovered that overweight and obese adults who took chromium picolinate (a supplementary form of chromium) shed an average of 2.4 pounds after 12 to 16 weeks. This level of weight loss was considered to be of "debatable clinical importance" by the researchers, and additional "reliable evidence" is required to validate the efficacy of these supplements.
According to the National Institutes of Health, chromium may help you lose a "very tiny amount" of body weight and fat. According to Sopczak, less than 2.5 percent of ingested chromium is absorbed in the intestines, which is likely too low to have a meaningful effect in the body.
Side effects: High amounts of chromium in supplements can interfere with insulin and other diabetes medicines.
Those suffering from renal or liver disease, as well as anemia, should avoid taking this supplement. In rare situations, kidney damage, worsening depression or anxiety, and abnormal heartbeat have been observed.
People with liver or kidney difficulties, as well as those suffering from anemia, should avoid taking chromium without first consulting their doctor.
12. Raspberry ketones
Raspberry ketone is a chemical present in raspberries that gives them their characteristic odor. A weight loss supplement containing a synthetic form of raspberry ketones is available.
Raspberry ketones boost fat breakdown and levels of adiponectin, a hormone thought to be connected to weight loss, in isolated fat cells from rats.
There hasn't been a single human study on raspberry ketones, however one rat study using high doses found that they lowered weight growth.
Side effects: They could make your burps smell like raspberries.
CONCLUSION
While some of these supplements, such as green coffee extract, CLA, and chromium, may aid support your weight loss efforts, there aren't enough randomized controlled trials to indicate they result in significant, long-term weight loss on their own.
Experts agree that none of these products will work miracles unless you make appropriate dietary and activity adjustments.
Because of the possibility of prescription interactions and adverse effects, you should always consult with your doctor before using any of these supplements.
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