Almost everyone who is trying to lose weight looks for that extra help. Many people even resort to supplements or to herbals. However, before you reach for a bottle off the shelf or order online, research into many of these products are dubious at best. Sometimes there’s not much science behind them, and at other times there are truly health risks to be found.
The FDA has also acted against some weight loss supplements for including prescription drugs that are not mentioned on their labels. To put it differently, you may not always be aware of what you consume. Supplements are not reviewed by the FDA for safety and effectiveness before the product can enter the market unlike food or medication. That’s why it’s crucial to understand what you’re taking.
Popular Weight Loss Supplements – What the Research Says.
Chitosan.
Chitosan is a type of sugar that comes from the shearing of shellfish including shrimp and crabs as well as lobsters. It is said to block the absorption of fat and cholesterol.
But does it work?
The answer: not really.
Independent researchers, such as the Natural Medicines and the National Center for Complementary and Integrative Health, do not see large evidence of weight loss effect of chitosan. While safe to consume, it may cause a mild upset stomach or constipation in some people. Avoid it if you have a shellfish allergy.
Chromium Picolinate.
Chromium is a mineral that helps your body process insulin and store macronutrients. The product is used to reduce weight. In other words, a review of 24 clinical trials saw little to no impact on weight.
According to Natural Medicines, it may not work. People regard 35 mcg or less as safe, but anything higher can result in.
• Insomnia.
• Mood changes.
• Headaches.
• Cognitive issues.
• Possible harm to kidneys especially for those with previous problems.
Conjugated Linoleic Acid (CLA).
CLA is a fat found in meat and dairy products. The supplement is used in order to cut body fat while increasing muscle mass.
According to some studies, obtaining 1.8–6.8 grams a day could provide small benefits. However, other studies show it might not cause weight loss at all. CLA may be effective according to Natural Medicines.
Watch out: When used over time, the risk of insulin resistance worsens and it lowers “good” cholesterol or HDL which increases the risk of cardiovascular wellness. Common side effects include.
• Nausea.
• Fatigue.
• Loose stools.
• Upset stomach.
Glucomannan.
Glucomannan comes from konjac roots. It is a type of fiber. It may prevent fats from being absorbed. It may suppress the appetite.
Evidence is inconclusive. Natural Medicines say that early studies are very promising. Overall, however, there is not enough evidence to prove effectiveness.
Take this warning seriously: it may choke you when taken as tablet or block the gut. It’s safer in powder or capsule form.
Take it at least 1 hour before or 4 hours after any other medicines, as it may interfere with their absorption.
Green Tea Extract.
Green tea extract is used in many ‘thermogenic’ products because it can help burn fat and suppress appetite.
There isn’t enough evidence to suggest that significant weight loss is common in this case. High doses can cause.
• Nausea.
• Dizziness.
• Gas and bloating.
• Insomnia.
• Diarrhea.
• Restlessness.
Green Coffee Extract.
This supplement is made from unroasted coffee beans. It has caffeine and chlorogenic acid, which may help people lose weight.
However, the evidence is not strong enough to support its effectiveness. Side effects—mostly from caffeine—can include.
• Nervousness.
• Insomnia.
• Digestive issues.
• Irregular heartbeats.
Guar Gum.
It’s a fiber from the guar plant; it suppresses appetite and absorbs fat. Many research experts conducted on this fiber, yet little or no research showed its effectiveness for weight loss.
Natural Medicines claims that it does not work. Side effects.
• Gas.
• Diarrhea.
Hoodia.
A desert plant of Africa traditionally used to suppress hunger. Today, it’s marketed as a natural appetite suppressant.
The active ingredient P57 is believed to curb appetite, but evidence that it does or is safe is not credible.
Natural Medicines says that there’s not enough data to assess its effectiveness.
7-Keto-DHEA.
A naturally occurring substance in the body, may help boost metabolism.
There is some proof from small studies that it may help with weight loss when combined with exercise and a reduced-calorie diet.
However, the evidence is not sufficient to recommend it. More research is needed before it’s considered effective.
Ephedra (Ma Huang).
Herbal substance that was used in many weight-loss products but banned by the FDA due to some serious risks.
It has ephedrine, a powerful stimulant drug like pseudoephedrine. It’s been linked to. • Heart attacks.
• Strokes.
• Seizures.
• Psychosis.
• Death.
The FDA concluded that the risks far outweigh any benefits. Ephedra is considered likely to be unsafe.
Bitter Orange (Synephrine).
After it was banned, many supplement makers began using bitter orange instead of ephedra. It contains synephrine, another stimulant.
There isn’t much research on how well it works, and it may not be that much safer than ephedra. Natural medicines labels it “possibly unsafe”. Potential dangers include.
• Increased blood pressure.
• Irregular heartbeat.
• Heart attack.
• Stroke.
• Death.
It’s especially dangerous when combined with any type of caffeine or if you have heart problems, high blood pressure, or take MAO inhibitors.
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