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Natural Dietary Supplements For Weight Loss
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Weight loss is a common goal for many, as increasingly sedentary lifestyles and highly palatable, high-calorie foods can make maintaining a healthy weight difficult. The Centers for Disease Control and Prevention (CDC) notes that achieving healthy weight loss should involve a lifestyle that includes healthy, nutrient-dense foods, plenty of exercise, and stress management. However, many people turn to supplements in hopes of an extra weight loss boost.
Many over-the-counter weight loss supplements, however, lack high-quality clinical studies on their effectiveness, are ineffective, and may even be unsafe, according to a 2022 review in
[1]Manore MM, Patton-Lopez M. Should clinicians ever recommend supplements to patients trying to lose weight?. AMA J Ethics. 2022;24(5):E345-E352. .The good news is that in addition to a healthy diet and exercise, there are several vitamins and nutrients that, when taken as a supplement, can support healthy weight loss. Here’s what you need to know.
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Weight loss supplements are manufactured products, usually in pill, powder, capsule, or liquid form, that are meant to be added to your diet to aid in weight loss. Common ways weight loss supplements may claim to work include improving carbohydrate metabolism, increasing fat burning or energy consumption, and reducing feelings of hunger.
Other weight loss supplements include those that help indirectly, claiming to support overall health and energy levels and prevent some common effects of dieting, such as fatigue, cravings and potential nutrient deficiencies. Some may include as many as a dozen ingredients, ranging from herbs to minerals.
Keep in mind that over-the-counter weight loss supplements are not the same as prescription drugs designed to treat people with obesity, known as anti-obesity drugs. These drugs can be part of the treatment plan for obesity, notes the Obesity Medicine Association, and their safety and effectiveness are supported by randomized, clinical trials.
Over-the-counter weight loss supplements are not regulated by the Food and Drug Administration (FDA) as drugs and do not require pre-purchase testing or FDA approval, instead placing the onus on supplement manufacturers to ensure their products are safe and the claims made are true and not misleading.
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Adarsh Gupta, D.O., director of the Valley Forge Weight Management Center in Norristown, Pennsylvania, notes that weight-loss supplements—which can include over-the-counter drugs, herbs, and other products with weight-loss claims—should be used with caution. caution. “It’s very important for everyone to understand that these supplements are not FDA approved,” he says. “The only restrictions placed on the supplement are that supplements cannot claim to cure a disease.”
While there have been studies and research bodies looking at the effectiveness of weight loss supplements, most are of low quality, notes a 2020 review in
[2] Watanabe M, Risi R, Masi D, et al. Current evidence for recommending different nutritional supplements for weight loss: a comprehensive review. Nutrients. 2020? 12(9):2873. Accessed 01/16/2023. . The National Institutes of Health’s Office of Dietary Supplements also reports that not only is there a lack of quality research on the effectiveness of over-the-counter weight loss supplements, but the research available on their effectiveness often consists of limited data from laboratory animal studies (and not human clinical trials).“In almost all cases, additional research is needed to fully understand the safety and/or effectiveness of a particular ingredient, but some may include ingredients that interfere with certain medications,” the agency says on its website.
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Building and maintaining a healthy lifestyle should be at the core of any weight loss program, according to Dr. Gupta. “No one can achieve sustainable weight loss without breaking bad habits and developing healthy habits,” he says. Also, there is no one-size-fits-all approach to dieting. This should be individualized to each person based on their daily routine, eating habits and dietary preferences.”
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Many vitamins and minerals play a role in supporting a healthy weight. If you eat a well-balanced, nutritious diet, you’re probably getting all the vitamins, minerals and nutrients you need.
“However, in today’s busy lives, most people end up eating similar types of food over and over again and don’t get a well-balanced nutritious meal,” says Dr. Gupta.
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For the general population, registered dietitian Maryann Walsh, owner of Nutrition Counseling in Palm Beach, Florida, recommends a quality multivitamin, which can provide important minerals.
Specifically, look for one with iron. “Iron is vital for transporting oxygen to our body’s cells, many of which are involved in not only helping us feel better, but also effectively supporting many metabolic processes, including building lean muscle mass,” he adds, recommending both Nature Made Multivitamin with Iron and Centrum Multivitamins and Multiminerals as ideal supplements.
Another critical nutrient that plays a role in maintaining a healthy weight is magnesium, according to Ashley Kitchens, owner and registered dietitian nutritionist at Plant Centered Nutrition in Durham, North Carolina. “Magnesium deficiency can weaken your body’s ability to use sugar (glucose) for energy,” he says.
Found a reduction in body mass index (BMI) after magnesium supplementation, as well as a reduction in body weight and waist circumference for some subgroups, including individuals with disorders associated with insulin resistance, hypertension, obesity, and magnesium deficiency[3 ]Askari M, Mozaffari H, Jafari A, Ghanbari M, Darooghegi Mofrad M. The effects of magnesium supplementation on measures of obesity in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition. 2021? 61 (17): 2921-2937. .
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Many US adults do not get the recommended amounts of magnesium through food and beverages, according to the National Institutes of Health. “If you’re low in one nutrient, it can affect other nutrients,” says Kitchens. “For example, low magnesium levels can inhibit vitamin D’s ability to function properly.” Magnesium is also essential for protein synthesis and energy production. Talk to your doctor about whether you might benefit from a magnesium supplement.
B vitamins can support a healthy weight balance because of their role in energy production. “Vitamin B3 (niacin) can play an important role in helping the body break down carbohydrates and turn them into energy,” says Kitchens.
Some research suggests a link between low levels of vitamin B12 and overweight and obesity, while other findings are mixed[4] Baltaci D, Kutlucan A, Turker Y, et al. Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome and body fat composition. primary care-based study Med Glas (Zenica). 2013? 10 (2): 203-210. 5 liai Araghi S, Braun KVE, van der Velde N, et al. B vitamins and body composition: integration of observational and experimental evidence from the B-PROOF study. Eur J Nutr. 2020? 59 (3): 1253-1262. . Med Glas (Zenica). 2013? 10 (2): 203-210. [5] liai Araghi S, Braun KVE, van der Velde N, et al. B vitamins and body composition: integration of observational and experimental evidence from the B-PROOF study. Eur J Nutr. 2020? 59 (3): 1253-1262. . High doses of vitamin B3 and vitamin B1, however, have also been linked to insulin resistance, so be careful with your intake—and always talk to your doctor first.
Protein helps promote weight loss in a few ways: you burn more calories digesting it, it helps you stay fuller longer, and it supports metabolically active lean muscle. “Because proteins are complex, it takes longer for your body to break them down,” says Kitchens. This means your body uses more energy to break down protein than it does fat or carbohydrates. Increasing the proportion of protein in your diet can add a slight extra calorie burn to your day.
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Protein shakes may also help with weight loss because they can reduce
