Dietary Supplements for Loss weight & Facts
Dietary supplements are any substance that you take to improve your health or wellness. This includes vitamins, minerals, and herbs. The most common form is a pill, or capsule. You also can get them in powders, drinks, and foods. These supplements are not meant to cure diseases or health conditions.
When you want to drop some weight, it's tempting to look for help anywhere you can. If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn't a lot of science to back up the claims, and some have health risks. Talk with your doctor first before you try any.
Also, you should know that the FDA has cracked down on some weight loss supplements that had prescription drugs in them that weren't noted on the label. You can't always tell what you're getting.
The FDA regulates dietary supplements, but it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements don't have to show their products are safe or effective before they sell them.
Path to improved health:
Vitamins and minerals are known as micronutrients
You should try to eat a variety of healthy foods, such as fruits, vegetables, lean meats, and fish. If you don’t, you may not get all the micronutrients your body needs. Taking a multivitamin can help. There is no proof that they help reduce your risk of cancer or heartdisease.
People who may benefit from multivitamins include:
Women who are pregnant or trying to get pregnant.Women who are breastfeeding.
Women who have heavy menstrual periods.
Women who have gone through menopause.
People who do not eat animal products. This includes vegetarians and vegans.
People who have had gastric bypass surgery for weight loss.
People who have diseases of the stomach, liver, pancreas, or gall bladder.
People who have digestive health conditions. This includes gastrointestinal disease, lactose intolerance, or food allergies.
According to the U.S. Department of Agriculture (USDA), adult Americans may not get enough of the following micronutrients.
| Nutrient | Recommended Daily Amount (RDA) |
| Calcium | 1,000 milligrams (mg) |
| 1,200 mg for women over 51 years | |
| 1,200 mg for men over 70 years | |
| Fiber | 25 grams (g) for women |
| 38 g for men | |
| Folic acid/Folate | 400 micrograms (mcg) |
| Iron | 8 mg |
| 18 mg for women 19-50 years | |
| Magnesium | 320 mg for women |
| 420 mg for men | |
| Potassium | 4,700 mg |
| Vitamin A | 2,310 international units (IU) for women |
| 3,000 IU for men | |
| Vitamin B12 | 2.4 mcg |
| Vitamin C | 75 mg for women |
| 90 mg for men | |
| Vitamin D | 600 IU |
| 800 IU for men and women over 70 years | |
| Vitamin E | 15 mg |
Hundreds of other supplements are available. They promise to treat a range of symptoms. However, evidence to support these claims often is missing. Some of the most popular herbs include
Chitosan
This is a sugar that comes from the hard outer layers of lobsters, crabs, and shrimp. Enthusiasts say it can block fats and cholesterol from getting absorbed by your body.
Does it help you lose weight? Natural Medicines, an independent group that analyzes research on supplements, says there isn't enough reliable evidence to rate it. The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss.
Fact:
Chitosan usually causes no side effects, but some people get an upset stomach or constipation. If you are allergic to shellfish, you should not take chitosan, because it is made from shellfish.
Chitosan usually causes no side effects, but some people get an upset stomach or constipation. If you are allergic to shellfish, you should not take chitosan, because it is made from shellfish.
Hoodia
It’s still unclear whether hoodia makes it easier to skip dinner and save a few hundred calories, although there is some anecdotal evidence of the herb's powers. “Hoodia is reported to arrest hunger for those making long journeys in the desert,” explains Roberta Anding, RD, a clinical dietitian and the director of sports nutrition at Baylor College of Medicine in Houston.
The active ingredient in hoodia is believed to be a compound called P57. Research suggests that animals who have had P57 injected into their brains eat less, but this effect is unlikely to be replicated in humans taking hoodia capsules, Anding says.
Fact:
Hoodia hasn’t been studied in humans, and until it is the plant’s safety and ability to stop hunger are anyone's guess.
Glucomannan
This is made from the konjac plant. Like other dietary fibers, it's 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 helpful, but other evidence shows it doesn't work.
Natural Medicines says there is "insufficient evidence" to rate how well glucomannan works for weight loss.
Fact:If you take glucomannan in the tablet form of the supplement, you could choke or get a blockage in your:
It appears to be somewhat safer if you take this supplement as a powder or a capsule.
Glucomannan also may make it harder for your body to absorb medications. So take your medicine either 1 hour before or 4 hours after you use glucomannan.
Chromium Picolinate
There are claims that chromium supplements can:
- Lower your appetite
- Help you burn more calories
- Cut your body fat
- Boost your muscle mass
But a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren't any significant benefits. Natural Medicines says that chromium is "possibly ineffective" for weight loss.
Rarely, chromium supplements can cause side effects such as:
Also, at least three people have developed kidney and liver damage when taking chromium. You shouldn't use it if you have kidney or liver problems.
Conjugated Linoleic Acid (CLA):
This is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. There are claims that it may help curb body fat and help you stay full.
The research on CLA for weight loss is mixed. Some suggests that for some people, 1.8 to 6.8 grams of CLA per day may:
- Curb body fat
- Boost muscle
But other research shows it doesn't help you shed pounds.
Fact:
Natural Medicines says that CLA is "possibly effective" for weight loss.
Natural Medicines says that CLA is "possibly effective" for weight loss.
Some researchers warn that long-term use, especially if you're obese, may raise insulin resistance, which makes it more likely you'll get type 2 diabetes. It might worsen cholesterol in your blood, as well, which raises the risk of heart problems.
In some people, CLA may cause side effects such as:
- Upset stomach
- Nausea
- Loose stools
- Fatigue
Green Tea Extract:
Green-tea extract may promote weight loss,” says Anding. But taking a green-tea supplement—or drinking cup after cup of the tea itself—isn't likely to produce significant or lasting weight loss.
"Any effect you see from green tea is probably due to the caffeine," says Tod Cooperman, MD, president of the independent testing company ConsumerLab.com, although a compound called EGCG (epigallocatechin gallate) may also be at work. “A stimulant will cause you to burn calories if it causes you to move more,” Dr. Cooperman explains. “And green tea contains a fair amount of caffeine.”
Bitter Orange
It’s true that bitter orange (citrus aurantium) is somewhat similar to the herb Ephedra—but that may not be a good thing. Ephedra can cause increased blood pressure and arrhythmias, and was banned by the FDA in 2004 after being linked to several high-profile deaths. Bitter orange contains synephrine, which is similar to ephedrine (the primary active ingredient in ephedra), and some experts believe it carries some of the same risks. “It has dangers just like ephedra,” says Dr. Cooperman.
Fact:
While other experts have argued that the dangers of bitter orange are overblown, the results you're likely to see from it may not be worth any risk at all: The research on the effectiveness of bitter orange for weight loss is inconclusive at best.
Early studies suggest it may lead to modest weight loss, but more research is needed. Natural Medicines states that there is not enough good research to decide if it is effective.
Fact:Few people have side effects, but because of the caffeine in green coffee it may cause:
This comes from the seed of the guar plant. Like other dietary fibers, it may prevent fats from being absorbed into your body and helps you feel full.
Guar gum has been studied much more than other fibers for weight loss, and most researchers say it's not effective.
Fact:
Natural Medicines agrees and rates guar gum as "possibly ineffective."
Natural Medicines agrees and rates guar gum as "possibly ineffective."
Side effects may include:
- Gas
- Diarrhea
Natural weight-loss supplements:
If you want to go natural, you’re probably better off getting what you’re looking for in your food. Conjugated linoleic acid (CLA), for instance, has received a lot of hype as a weight-loss supplement, but there’s little research for its effectiveness, according to Sandquist. Though it may be useful in gaining more muscle and losing fat, Sandquist notes, diet and exercise can accomplish the same thing. “If someone consumes a healthy diet, they’ll get CLA in meat, eggs, and dairy products,” she says. “So look at the quality of your total diet.”
Related
How to Reduce weight and Obesity
Fact: "Not true,” says Dr. Cooperman. "If a supplement"—even a natural one—"can cause an effect, chances are it can cause a side effect."
If you want to go natural, you’re probably better off getting what you’re looking for in your food. Conjugated linoleic acid (CLA), for instance, has received a lot of hype as a weight-loss supplement, but there’s little research for its effectiveness, according to Sandquist. Though it may be useful in gaining more muscle and losing fat, Sandquist notes, diet and exercise can accomplish the same thing. “If someone consumes a healthy diet, they’ll get CLA in meat, eggs, and dairy products,” she says. “So look at the quality of your total diet.”
Related
How to Reduce weight and Obesity
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