Weight loss supplements are marketed with various claims, including reducing macronutrient absorption, appetite, body fat, and weight, and increasing metabolism and thermogenesis. However, there is little scientific evidence that weight loss supplements work. Many weight-loss supplements are costly, and some of these products’ ingredients can interact or interfere with certain medications. Some weight loss supplements contain dozens of ingredients, and some contain more than 90. Common ingredients in these supplements include botanicals (herbs and other plant components), dietary fiber, caffeine, and minerals.
Here are some of the most popular weight loss supplements and their potential positive and negative effects:
- Chromium: Some studies suggest that it may help curb body fat and boost muscle, but other research shows it doesnt help you shed pounds. Chromium supplements are typically safe for adults at less than 35 micrograms a day, but higher doses can cause kidney damage.
- Conjugated Linoleic Acid (CLA): This supplement contains chemicals found in a fatty acid called linoleic acid. Some studies suggest that for some people, 1.8 to 6.8 grams of CLA per day may curb body fat and boost muscle, but other research shows it doesnt help you shed pounds. CLA supplements are "possibly effective" for weight loss.
- Glucomannan: This is made from the konjac plant. Like other dietary fibers, its supposed to help you lose weight by blocking fat in your food from being absorbed into your body. Very early studies suggest it might be effective, but more research is needed.
- Carnitine: This is a compound that boosts your metabolism and gives you energy. It can be found in meat and dairy products, and it’s made naturally by your liver and kidneys. However, its weight-loss benefits are questionable.
- Yohimbe: This is another plant compound that comes from the bark of an evergreen tree. It’s common in fat burner supplements but can cause negative effects such as headaches, anxiety, agitation, increased blood pressure, heart problems, and kidney failure.
It is important to note that weight loss supplements are not regulated by the FDA, and some have been found to contain prescription drugs that arent noted on the label. Some weight loss supplements have been found to be contaminated, ineffective, dangerous, or actually illegal. If you are thinking about taking a dietary supplement to lose weight, talk with your healthcare provider, especially if you have high blood pressure, diabetes, heart disease, liver disease, or other medical conditions.
