Do Dietary Supplements Help You Lose Weight?

Many substances, such as herbs, fiber, and minerals, are found in weight-loss supplements in various amounts and combinations. Some products, which come in capsules, tablets, liquids, and powders, include dozens of components.

There is a long list of dietary supplements that include:

• Conjugated linoleic acid (CLA)
  • It may reduce fat deposits in the body because it increases the breakdown of fat and causes cell death, inhibiting the storage of fat with tissues.
  • CLA is a natural product found in beef and dairy products.
  • There is limited evidence that supports its usage.
  • CLA is usually well-tolerated, but it may cause nausea, diarrhea, loose stools, and gas, which are symptoms of an upset stomach.
• Green tea extract
  • Caffeine in this product can help you burn more calories at rest, but there isn't enough credible scientific data to back up its weight-loss claims.
  • The evidence supporting the effectiveness of green tea extract for weight loss is mixed.
  • When consumed as a beverage, green tea is well tolerated.
  • However, there is a large list of potential negative effects involving the cardiovascular, endocrine, neurological, and gastrointestinal systems like with any supplement.
• Protein supplement
  • Protein taken as powder or bars do not cause any direct weight loss, but it can increase satiety, which is beneficial when trying to lose weight.
  • Eating smaller and more frequent meals with protein sources satisfies hunger.
  • Studies showed that weight loss is attained when protein supplementation is paired with a low caloric diet, but not by taking only protein without diet modification.
  • Increased flatulence, bloating of the abdomen or loose stools are the common side effects of protein supplements.
• Chitosan
  • It was believed that chitosan prevents the absorption of fat in the intestines.
  • Recent studies showed that weight loss with chitosan was seen only when it was paired with a low caloric diet and showed no significant weight loss when taken alone.
  • Chitosan is well tolerated orally at safe doses, increased abdominal discomfort, bloating and diarrhea are its potential side effects.
• Glucomannan
  • Glucomannan is a dietary fiber made from the roots of the konjac plant.
  • This contains a high amount of soluble fiber and promotes satiety.
  • Cholesterol in the diet combines with fiber and is excreted out.
  • Though glucomannan is tolerated well orally, it may cause gastrointestinal (GI) complications, such as nausea, vomiting, diarrhea, constipation, bloating, esophageal, and GI block.
• Garcinia cambogia extract
  • Garcinia cambogia extract inhibits the enzyme essential for fat formation (lipogenesis).
  • Animal research showed that it may increase serotonin levels in the brain, which suppresses hunger.
  • It causes gastrointestinal problems, such as nausea, diarrhea, and headache.
• Bitter orange (synephrine)
  • Synephrine is a popular weight loss pill and is related to ephedrine.
  • It reduces appetite and increases fat burning.
  • Though synephrine and ephedrine showed significant short-term weight loss, the U.S. Food and Drug Administration removed them from the market because of their serious side effects.
  • Ephedrine and synephrine have serious side effects related to the heart, and they are addictive.

Dietary supplements do not need to be reviewed or approved by the U.S. Food and Drug Administration (FDA). Furthermore, producers are not required to show the FDA that their products are safe or effective before selling them. When the FDA discovers a hazardous dietary supplement, it has the option of removing it from the market or requesting that the supplement maker recall it.

Dietary supplements have side effects and may interfere with over-the-counter or prescription medicine absorption. It is, therefore, essential to consult a medical professional before starting these supplements.