Different Types of Supplements for Weight Loss
Weight loss involves a combination of a healthy diet, regular exercise, and in some cases, dietary supplements. Many people find it challenging to lose weight, as there are so many products on the market that it is difficult to choose from and get the best results. Some have shown promising effects in supporting fat loss with a balanced lifestyle.
To help you solve this problem, in this article, we have brought you the most popular and scientifically backed supplements for weight loss, their potential benefits, how they work, and any associated risks.
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It is important to keep in mind that supplements should not replace a healthy diet or exercise routine but should be used as an adjunct to support overall health.
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Different Types of Supplements for Weight Loss
Here are 11 supplements for weight loss
Chromium Picolinate
Chromium is a mineral that helps regulate insulin, which plays a crucial role in converting food into energy. It's also necessary for storing carbohydrates, fats, and proteins. Some people believe that chromium supplements can:
- Reduce hunger
- Increase calorie burning
- Decrease body fat
- Increase muscle mass
However, a review of 24 studies on chromium doses ranging from 200 to 1,000 micrograms per day found no significant benefits. According to Natural Medicines, chromium is "possibly ineffective" for weight loss.
For adults, chromium supplements are usually safe at doses under 35 micrograms per day, but higher amounts can lead to:
- Insomnia
- Irritability
- Difficulty thinking
- Headaches
Additionally, some individuals have experienced kidney damage from chromium use, so it's not recommended for those with kidney issues.
Chitosan
Chitosan is a sugar derived from the hard shells of lobsters, crabs, and shrimp. Some claim it can prevent the absorption of fats and cholesterol, potentially aiding in weight loss. However, Natural Medicines, a research organization, states there is insufficient evidence to support these claims. The National Center for Complementary and Integrative Health also confirms that chitosan has not been proven effective for weight loss. While it typically causes no significant side effects, some people may experience stomach discomfort or constipation. Those allergic to shellfish should avoid chitosan, as it is made from shellfish.
Glucomannan
Glucomannan is a fiber derived from the konjac plant's root, traditionally used in Asian food and medicine. It works by absorbing water in the stomach and intestines, forming a bulky fiber that helps alleviate constipation. Additionally, it may slow the absorption of sugar and cholesterol, benefiting individuals with diabetes and high cholesterol. While glucomannan is commonly used for various health issues, including obesity and high blood pressure, scientific evidence supporting these uses is limited.
Conjugated Linoleic Acid (CLA)
CLA (conjugated linoleic acid) is a supplement derived from linoleic acid, a type of fatty acid. It is often claimed to help reduce body fat and enhance feelings of fullness. However, research on CLA for weight loss has shown mixed results. Some studies indicate that taking 1.8 to 6.8 grams per day may aid in reducing body fat and building muscle, while other studies have found no significant effects on weight loss. Additionally, long-term use, particularly in obese individuals, may increase insulin resistance and lower levels of "good" cholesterol, potentially raising the risk of heart disease and type 2 diabetes.
side effects of CLA
- Upset stomach
- Loose stools
- Fatigue
- Nausea
Green Coffee Extract
Green coffee consists of unroasted coffee beans from Coffea plants, primarily Coffea arabica and Coffea canephora. It has a higher concentration of chlorogenic acid compared to roasted coffee, which is believed to have potential health benefits. Chlorogenic acid may help lower blood pressure, improve blood sugar management, and boost metabolism. While green coffee does contain caffeine, the levels are lower than those found in regular coffee. Although green coffee is commonly used for weight loss, diabetes, high blood pressure, and cholesterol, there is insufficient scientific evidence to support these claims conclusively. It is different from other caffeinated beverages like tea.
Guar gum
Guar gum, derived from the guar plant, is a type of dietary fiber that may reduce fat absorption and promote feelings of fullness. However, research on its effectiveness for weight loss is limited, with most studies showing little to no benefit. Natural Medicines classifies it as "possibly ineffective." Some potential side effects of guar gum include gas and diarrhea. Despite its popularity as a weight-loss supplement, its benefits are not well-established, and caution should be exercised when using it.
Hoodia
Hoodia is a plant native to the Kalahari Desert in Africa, where its stem was historically used by Bushmen to suppress hunger and thirst during long hunts. Today, it's marketed as an appetite suppressant. Hoodia contains P57, a compound thought to reduce appetite by promoting fullness. However, there is no credible evidence supporting its safety or effectiveness. Natural Medicines states that there is insufficient evidence to determine whether hoodia is effective for weight loss or other health benefits.
Bitter orange
Bitter orange, native to Africa and Asia, contains synephrine, a stimulant related to ephedrine. Though marketed for weight loss, it may be unsafe, with risks including stroke, heart attack, and irregular heartbeat. Natural Medicines deem it "possibly unsafe" as a supplement, particularly for those with heart issues or on stimulants.
Conclusion:
Supplements can be beneficial for individuals aiming to enhance their weight loss efforts. However, it's important to remember that they are not a miracle solution. Successful weight loss requires a combination of a healthy, balanced diet, regular physical activity, and the appropriate supplements. Some supplements, such as tea extract, glucomannan, CLA, and protein, may aid in weight loss, but their effectiveness can vary from person to person. You should consult a healthcare provider before taking any supplement.
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