Dietary Supplements For Weight Loss Health Professional Fact Sheet

Weight Loss Supplements:

If you don’t get enough of these foods or have a health condition that can benefit from added fiber, a fiber supplement may be recommended for you. Collagen is a popular supplement for those looking to improve joint, skin, and bone health. Hemp protein powder is a relatively new type of protein that’s gaining popularity due to its versatility for a variety of dietary preferences.

In the placebo group, these measurements did not change significantly compared to baseline. Adverse effects from clinical trials include watery stools, headache, weakness, nausea, vomiting, my sources constipation, vertigo, and urticaria (hives) [99,100]. Chromium does not have an established UL because few serious adverse effects have been linked to high intakes [98].

Individuals taking dietary supplements and medications on a regular basis should discuss their use with their health care provider. Much of the research on probiotics and its influence on the gut microbiota and obesity has been in mice, and the results have been promising. For example, probiotic supplementation reduced body weight gain and fat accumulation in obese mice fed a high-fat diet [190]. The authors of another small clinical trial claimed to show a benefit of green coffee bean extract for weight loss [153], but the study was strongly criticized by the FTC for having several critical flaws in its design [154,155]. In a study in mice, Coleus forskohlii extract caused dose-dependent hepatotoxicity, but pure forskolin did not have this effect, suggesting that other component(s) of Coleus forskohlii extract might be responsible for the hepatotoxicity [108].

Nobody said green powders taste yummy, which is why many brands add stevia to their powder to increase palatability and sweetness. However, we appreciate Garden of Life’s Raw Organic Perfect Food Green Superfood Juiced Greens Powder is free of stevia and other sweeteners. If you have any questions about the recall or have this specific batch code, you can reach out to the Costco Consumer Advocacy Team.

A 2016 meta-analysis of 33 randomized trials and longitudinal studies lasting 12 weeks to 6 years found that calcium from foods or supplements had no overall effect on body weight [74]. However, in subgroup analyses, calcium did reduce body weight in some groups, including children, adolescents, adult men, premenopausal women, women older than 60, and people with normal BMI [74]. Overall, the results from clinical trials do not support a clear link between higher calcium intakes and lower body weight, prevention of weight gain, or weight loss. One clinical trial randomly assigned 59 women with overweight or obesity (BMI 27’40) to receive either chitosan (3 g/day divided between the two largest meals) or placebo for 8 weeks while continuing their normal dietary and exercise habits [93]. At the end of the study, those in the treatment group lost a mean of 1 kg body weight compared to a mean weight gain of 1.5 kg in the placebo group. The effect of chitosan (3 g/day) with or without ascorbic acid (2 g/day) was evaluated in an 8-week study in women age 20’30 who were overweight and who followed their regular diet and exercise habits [94].

The authors of four reviews of published studies on the effects of calcium from supplements or dairy products on weight management reached similar conclusions [70-73]. These reviews include a 2009 evidence report from the Agency for Healthcare Research and Quality whose authors concluded that, overall, clinical trial results do not support an effect of calcium supplementation on weight [70]. In addition, a 2015 meta-analysis of 41 randomized controlled trials found no benefit of calcium supplementation or increased dairy food consumption for body weight or body fat [73].

Food and Drug Administration (FDA) banned ephedra in dietary supplements, concluding that it isn’t safe. Ephedra can cause nausea, vomiting, anxiety, mood changes, high blood pressure, abnormal heartbeat, stroke, seizures, heart attack, and death. The proven ways to lose weight are eating healthful foods, cutting calories, and being physically active.

If FDA finds a supplement to be unsafe, it may take enforcement action to remove the product from the market or ask the manufacturer to recall the product. FDA and the Federal Trade Commission (FTC) can also take regulatory actions against manufacturers that make unsubstantiated weight-loss claims about their products. FDA does not permit dietary supplements to contain pharmaceutical ingredients, and manufacturers may not promote dietary supplements to diagnose, treat, cure, or prevent any disease [13]. Green tea, specifically, has also been shown to offer promising results on the weight maintenance front. Keep in mind that over-the-counter weight loss supplements are not the same as prescription medications designed to treat people with obesity, known as anti-obesity medications. These medications can be part of the treatment plan for obesity, notes the Obesity Medicine Association, and their safety and efficacy is backed by randomized, clinical trials.

Plus, the BioPerine, made from black pepper extract, can not only boost your metabolism, but it may also help your body absorb more of the ingredients as well. Many supplements that claim to burn fat are often ineffective or contain ingredients that may be harmful. However, supplements that may help reduce body fat mass include protein, caffeine and green tea extract. According to the NIH, caffeine may boost your energy levels, increase your calorie burn, and help your body break down fat. And green coffee extract, green tea, and caffeine may help you lose a small amount of weight. Green coffee extract, specifically, may reduce fat and help your cells use blood sugar for energy.

In general, most adults are likely to cover their nutrient needs by taking a multivitamin that meets the RDA for all the essential nutrients. However, it should be noted that some populations may exceed upper limits for certain nutrients when taking a multivitamin, especially combined with single-nutrient supplements. It’s best to work with a nutrition professional to determine your needs prior to taking multivitamins or other supplements. Getting enough fruits and vegetables is critical to meet your vitamin and mineral needs; however, only one in ten Americans meet the recommended intake for fruits and vegetables per day.

Most research on capsaicin and other capsaicinoids focuses on their effects on energy intake and appetite, rather than body weight. A meta-analysis of eight randomized, placebo-controlled clinical trials evaluated the effects of capsaicinoids on ad libitum energy intake in a total of 191 participants who had a normal body weight or were moderately overweight [78]. Doses of capsaicinoids ranged from 0.2 mg in a single meal to 33 mg/day for 4 weeks (via chili powder, chili-containing foods, or chili capsules).

Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day (3, 4). It’s no secret that what you’re putting you can try here on your plate plays a central role in weight loss. Yohimbe should only be used under medical supervision because of its potential to produce serious adverse effects [225].

If you’re just looking to take one of these supplements and watch the pounds melt off, you’re going to be sorely disappointed. The most effective way to lose weight is to make sure you’re eating a balanced diet of whole foods and exercising regularly. Are you cutting for a bodybuilding competition or are you such a good point trying to make weight for a powerlifting event? You may want to consider protein powder and a pre-workout to preserve muscle and help you push through your workouts if so. Knowing why you want to lose weight and establishing a proper timeline can help you dial in the right supplements to help you get there.

While fiber is available in many foods, you can also opt for a fiber supplement. If you’re preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. A healthcare professional can provide guidance on whether you might be a candidate for a prescription, depending on your personal goals, medical history, and health status.