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What are the best supplements for weight loss?

More than two-thirds of adults and almost one-third of children and adolescents in America are overweight or obese. It is estimated that 45% of those who are overweight and 67% of those with obesity are actively trying to lose weight. The best long-term strategy to lose weight and keep it off is through a healthy diet and increased physical activity. These lifestyle changes can not only help you drop the weight but also improve your mood and energy levels and lower your risk of heart disease, type 2 diabetes, and some cancers. However, making changes can be difficult for many people, so they turn to dietary supplements that are advertised for weight loss, hoping they will help them achieve their weight-loss goals.

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Weight-loss products can contain dozens of ingredients, and some contain almost 100. Common ingredients found in these over-the-counter (OTC) supplements include herbs, vitamins, minerals, and caffeine. They claim to increase your metabolism, help you feel full (increased satiety), have fewer food cravings, and burn body fat. However, there is not a lot of evidence that natural supplements help do any of this. And while some herbs and supplements may help you lose a few pounds in the short term, they typically do not work long term. In fact, they could even cause you harm in some cases.

The U.S. Food and Drug Administration (FDA) regulates weight-loss supplements. They are not classified as drugs, so they do not have to go through trials and be approved before they hit the market. However, if the FDA determines that a supplement is not safe, they can remove it from stores or have the manufacturer recall it. They can also take action against companies for making false claims about their products.

Now, let’s go over some popular active ingredients in supplements used for weight loss and see what the research actually says about them.

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Caffeine

Caffeine is commonly found in coffee, cocoa beans, and green tea. It is also a very popular ingredient in fat-burning supplements. It can boost your metabolism and help your body burn more fat for fuel. This can lead to modest weight loss or decreased weight gain over time. However, regularly consuming caffeine can make your body more tolerant of its effects. It also increases your blood pressure and heart rate, so you should be careful if you have high blood pressure or are at risk for heart or blood pressure problems. And even if you do not have heart problems, it is important to stay within the daily recommended caffeine limit, which is 400 mg.

Green Tea Extract

Green tea extract is a concentrated form of green tea in a capsule. It contains antioxidants (e.g., catechins) and caffeine, which are thought to speed up your metabolism and help with weight loss and weight management, among other health benefits. One meta-analysis of 6 clinical trials found that taking a combination of green tea extract and caffeine helped people burn 16% more fat than a placebo. Since the people taking green tea extract in these studies also consumed additional caffeine, it is not known which ingredient was the fat burner. And because green tea extract contains caffeine itself, you have to be careful if you have heart or blood vessel problems.

Conjugated linoleic acid (CLA)

CLA supplements are made by chemically changing natural sources of a fatty acid called linoleic acid. CLA is thought to increase fat metabolism and reduce the amount of fat cells created in your body. The research on CLA for weight loss is mixed. For some people, studies suggest it helped reduce body fat and increase muscle mass. In other studies, it did not affect either of these. Some common side effects of CLA include nausea, upset stomach, fatigue, and diarrhea. Experts also warn that long-term use of CLA may increase insulin resistance, which can raise your risk of type 2 diabetes.

Chitosan

Chitosan is a supplement that is made from the shells of lobsters, crabs, and shrimp. They say it can block fats and cholesterol from getting absorbed by your body. The studies that looked at chitosan were of poor quality and had mixed results. Side effects were usually minimal, but some people experienced gas, bloating, nausea, and heartburn. And if you are allergic to shellfish, you should avoid supplements that contain chitosan.

Chromium Picolinate

Chromium is a mineral that enhances the effects of insulin, a hormone that is important for turning food into energy. Your body also needs it to store proteins, carbohydrates, and fats. It is thought to increase lean muscle mass and fat loss, as well as reduce hunger, food cravings, and calorie intake. Some research suggests that chromium can improve blood sugar management in people with type 2 diabetes. However, it does not seem to affect blood sugar levels in people without diabetes. One review of 24 clinical studies found that 200 mcg to 1,000 mcg of chromium a day did not provide any significant weight loss benefits. Chromium supplements can cause bloating and stomach pain, and there have been reports of liver and kidney damage, muscle problems, and skin reactions following large doses.

Glucomannan

Glucomannan comes from the konjac root and, like other dietary fibers, is supposed to help you lose weight by blocking the fat in your food from being absorbed. It is thought to also slow down digestion to help you feel fuller faster. However, research has found evidence that it has little to no effect on your body weight. Some reported adverse effects include loose stools, constipation, gas, diarrhea, and stomach discomfort.

L-Carnitine

L-carnitine is one of the 20 amino acids that make up protein. It can be found in meats, poultry, fish, and dairy products. It can also be taken as a supplement. One review of 37 studies concluded that L-carnitine supplementation significantly reduces body weight, body mass index (BMI), and fat mass, especially among adults with obesity or who were overweight. Some side effects of L-carnitine include nausea, vomiting, diarrhea, a fishy body odor, and stomach cramps. Some research suggests that it may also increase your risk of cardiovascular (heart) disease.

Probiotics

Probiotics are beneficial bacteria that live in your gut and help break down and digest food. You can get them from supplements or foods like yogurt and sauerkraut. By balancing the gut bacteria, probiotics may help regulate your metabolism and get you to a healthy weight. While some studies have shown promising weight loss results, they are very inconsistent and depend on the strains and combinations of the probiotics used.

Yohimbe

Yohimbe comes from the bark of the Pausinystalia yohimbe tree, which is found in Central and Western Africa. It is a popular supplement that is used for other medical conditions such as erectile dysfunction. But it also has properties that may help you burn fat. One small study showed promising results, but more research is needed before yohimbe can be recommended as a fat-burning supplement. It can cause side effects such as anxiety, nausea, increased blood pressure, and panic attacks. It can also interact with medications for depression and hypertension (high blood pressure).

B Vitamins

If you eat a balanced diet, you may not need a B vitamin supplement for your weight loss journey. The B vitamins, including B6 and B12, are important for brain function and energy production. Out of all of them, vitamin B12 has been looked at the most for its weight loss properties. One study found that vitamin B12 may help with fat metabolism in animals. However, more studies are needed to see what effect that has on weight loss in humans and whether supplements help if you already get enough vitamin B12 in your diet.

Vitamin D

Your body produces vitamin D in response to sunlight, and it is essential for bone health, immune system function, and reducing inflammation. It may also reduce the formation of fat cells while helping break down stored fat. Low vitamin D levels have been linked to higher fat accumulation, so maintaining adequate levels may help reduce your risk of obesity. There are no safety concerns when taking the recommended dose, but taking high concentrations of vitamin D can lead to increased calcium levels, increased urination, and arrhythmias. Because it is found in foods and other supplements like multivitamins, it is important to check the product labels and not exceed the recommended daily allowance.

Magnesium

Magnesium is involved in over 300 enzyme reactions in your body, including those responsible for energy production, blood pressure control, blood sugar management, and overall well-being. Magnesium deficiency is found more often in people with obesity, metabolic syndrome, and diabetes. While most people will not lose weight by taking a magnesium supplement, it may help if you have a deficiency, high blood pressure, heart disease, obesity, or diabetes.

5-HTP

5-HTP is another supplement that may have a role in appetite suppression and weight loss. This substance comes from the Griffonia simplicifolia plant. Some small studies suggest it may increase feelings of fullness, which can lead to weight loss. Because it is the precursor to serotonin, you have to be careful if you take other medications that can increase serotonin levels. Talk to your healthcare provider before taking any supplement that contains 5-HTP.

Ma huang (ephedra)

Ma huang, or ephedra, is a plant native to China. Its stem contains ephedrines, which are similar to medications such as pseudoephedrine. Ephedrine is a stimulant that is said to help you lose weight by increasing your energy output while decreasing your appetite. The FDA banned ephedra in 2004 due to serious side effects such as heart attack, arrhythmias, seizures, stroke, psychosis, and death.

Garcinia cambogia

Garcinia cambogia is a fruit native to Africa, Asia, and the Polynesian Islands. The main active ingredient is hydroxy citric acid, which is used to be found in the weight-loss pill Hydroxycut. It is thought to increase your metabolism while also suppressing your appetite. The research on this supplement found that it has very little weight loss effect. Because it could also cause severe liver failure and death, it was banned by the FDA in 2009.

Other natural products that may help with weight loss

  • Protein powder: A high protein intake can help you burn fat by increasing your metabolism and curbing your appetite. It also keeps you from losing muscle mass. While some people can get enough protein from their diet, others may need to supplement it. Some options include casein, soy, hemp, and whey protein powders. Your daily recommended intake of protein will depend on factors such as your age, weight, activity level, sex, and height. Talk to your healthcare provider about how much protein you should consume daily.
  • Fiber supplements: Eating a high-fiber diet is a great way to help feel fuller faster and longer, which may help you eat less and lose weight. Fiber also has many other health benefits beyond possible weight loss. If you are having a hard time getting enough fiber from foods, talk with a healthcare professional about which fiber supplements may be right for you.

Unfortunately, most weight loss supplements do not have enough high-quality evidence to recommend them for appetite control, fat burning, or weight loss. You should ask your healthcare provider for medical advice on how you can safely and effectively lose weight.

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