Taking these Weight Loss Supplements?
When you decide to begin losing weight, it can be extremely tempting to search for some support. If your thoughts race to popular weight loss supplements, bear in mind that past research studies from different sources give several of them varying reviews. In certain cases, there exists a serious lack of hard science to support the claims, and others have a range of health risks.
In addition, you must know the FDA has been cracking down on such weight loss supplements which conceal the fact that they contain drugs without being mentioned on the label.
Since the FDA does not regulate supplements in the same way as drugs are, it doesn't review them for either efficacy or safety before they start selling to the general public.
Review of Top 10 Popular Weight Loss Supplements
Let's see how these most popular supplements do under my scrutiny.
1. Chitosan
What in the world is Chitosan? This is simply a sugar that originates from the outer hard layers of shrimp, crabs, and lobsters. Fans claim it could prevent your body from absorbing cholesterol and fats.
Does chitosan assist you lose weight? Natural Medicines, which is an independent group that examines research on supplements, states there exist not enough reliable proof to rate it. Another organization, National Center for Complementary and Integrative Health (NCCIH), says that chitosan has failed to demonstrate any effectiveness for weight loss.
Although chitosan typically causes zero side effects, some people do experience constipation or upset stomach. If you happen to be allergic to shellfish, you are advised not to take chitosan, since it's made from shellfish.
2. Chromium
Chromium is a mineral which improves insulin, a hormone vital for converting food into energy. Your body in addition requires chromium to store proteins, carbs, and fats.
Some companies claim that chromium supplements do the following:
- reduce your body fat
- help you burn additional calories
- curb your appetite
- increase your muscle mass
However, a formal overview of 24 studies which analyzed the effects of 200 to as high as 1,000 micrograms of chromium daily discovered that there were no important benefits. Natural Medicines states that chromium is "possibly ineffective" for general weight loss.
3. Conjugated Linoleic Acid (CLA)
This is a supplement that has chemicals often found in a fatty acid known as linoleic acid. Some health companies claim their CLA supplements can help in curbing body fat and making you feel full.
But the current research on CLA for weight loss isn't absolutely clear but mixed. For example, some researchers indicate that for certain people, 1.8 to 6.8 grams of CLA daily might increase muscle and curb body fat.
Another research study demonstrates it does not help you lose weight.
Natural Medicines states that CLA is potentially effective for weight loss.
Some scientists warn that prolonged use, particularly if you're obese, might raise insulin resistance, which in turn increases your chance of getting type 2 diabetes. Also, it may reduce good cholesterol in your blood, which boosts the danger of heart issues arising.
4. Glucomannan
This comes from the konjac plant and like many dietary fibers, it's believed to assist you lose weight by preventing fat in your food from getting absorbed by your body.
Although rather early research suggests it may be helpful, other evidence demonstrates it doesn't work at all.
Natural Medicines states there exists not enough evidence to rate whether or not glucomannan works for weight loss.
5. Green Tea Extract
This supposed to work by suppressing your appetite and increasing calorie and fat metabolism.
Natural Medicines states there exists not enough evidence to provide a rating of how well it really works.
Side effects, particularly in high quantities, include agitation, nausea, insomnia, vomiting, dizziness, bloating, diarrhea, and gas.
6. Green Coffee Extract
Early research studies indicate it might result in modest weight loss. Natural Medicines says that there doesn't exist sufficient solid research to determine whether it's effective.
Although only a few people experience side effects, the caffeine in green coffee it can cause the following:
- insomnia
- headaches
- nervousness
- abnormal heart rhythms
- upset stomach
7. Guar Gum
Guar gum originates from the seed of the guar plant and like several dietary fibers, it might block fats from getting absorbed by your body and help you in feeling full.
With all the research that has been done on guar gum, much more than on other fibers for weight loss, the majority of researchers state it's ineffective.
Natural Medicines concurs and rates guar gum as potentially ineffective.
8. Hoodia
Hoodia is a plant which grows in Africa's Kalahari Desert. According to the National Center for Complementary and Alternative Medicine, the Bushmen traditionally used the stem of the root to reduce their hunger and thirst while hunting. It's today promoted as an appetite suppressant. Although hoodia has P57, an ingredient that's supposed to curb one's appetite by making you feel fuller, there's no hard evidence to suggest it's either effective or safe. Natural Medicine states hoodia lacks evidence to give a rating whether it works.
9. 7-Keto-DHEA
This substance is something natural in your body that might assist you in losing weight by raising your metabolic level so you can then burn additional calories during the day.
In a few small studies, participants who took the supplement together with a minimized calorie diet and moderate exercise regimen, saw significant weight loss as compared to those given a placebo only.
However, Natural Medicines states there still exists not enough trustworthy proof to rate how well it works.
10. Ephedra
Also called ma huang, ephedra is an herb and a different plant from a related species which grows in North America. It has the stimulant ephedrine.
Moreover, ephedra is quite closely related to the man-made compounds found in drugs like phenylpropanolamine and pseudoephedrine.
The FDA ended up banning all supplements with ephedra after it was connected to harmful side effects like stroke, heart attack, death, arrhythmia, seizures, and psychosis.
However, the FDA's ban does not apply to traditional Chinese herbal products or remedies like herbal teas.
The FDA says that there's too little proof that this herb actually helps but only for brief weight loss.
Natural Medicines states ephedra is potentially unsafe.
