Best Supplement for Weight Loss: Most people have lived with extra body weight at some point in their lives and know how difficult it is to maintain a healthy weight loss.
Of course, the best way to lose weight healthily is a well-rounded diet and exercise routine, but using the principles of integrative medicine can help support different hormones, neurotransmitters, and metabolic reactions that work with your individual physiology to help fuel your body. oil more efficient.
Check out these 10 best Supplement for Weight Loss superfoods, amino acids, and specialty botanicals to see which can give you a natural push in the right direction.
The 10 best Supplement for Weight Loss
There are many different weight loss solutions out there. This includes all kinds of pills, medicines, and natural supplements. These are claimed to help you lose weight, or at least make it easier in combination with other methods. the best Supplement for Weight Loss
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1. Garcinia Cambogia Extract
Garcinia cambogia was introduced in 2012 by Dr. She became popular around the world after appearing on the Oz show.
It is a small, green fruit in the shape of a pumpkin.
The peel of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in Garcinia Cambogia extract, which is marketed as a diet pill.
How it works: Animal studies show that it can inhibit a fat-producing enzyme in the body and increase serotonin levels, potentially helping to reduce cravings.(1)
Efficacy: A study of 130 people compared garcinia to a fake pill. There was no difference in weight or body fat percentage between the groups (2).
A 2011 review of 12 studies on Garcinia Cambogia found that it caused, on average, about 2 pounds (0.88 kg) of weight loss over a few weeks (3).
Side effects: No serious side effects have been reported, but there have been some reports of mild digestive issues.
While Garcinia Cambogia may cause modest weight loss, its effects are so minor that they will likely go unnoticed.
2. Green Tea Extract
Your goal: You want to lose that spare tire, feel better, and show those skinny jeans who’s boss.
Try This!: Green Tea Extract
Fighting bloating can often feel like a futile endeavor when you see those pounds come back just months, weeks, or days after losing them. Fortunately, there is one supplement that can really help you shed unwanted pounds and prevent them from coming back: green tea extract. Results of a study published in the American Journal of Clinical Nutrition reveal that catechin-rich green tea supplementation provides a 12 percent increase in fat oxidation over a 24-hour period. If you’re worried that the potential caffeine jitters you get from green tea will outweigh the benefits of the supplement, never fear; Studies show that green tea has plenty of fat-burning potential in both its caffeinated and decaffeinated forms.(4)
3. Raspberry Ketones
Raspberry ketone is a substance found in raspberries that is responsible for their distinct smell.
A synthetic version of raspberry ketones is sold as a weight-loss supplement.
How it works: In fat cells isolated from rats, raspberry ketones increase the breakdown of fat and levels of a hormone called adiponectin, which is believed to be associated with weight loss (5).
Efficacy: There is no single study on raspberry ketones in humans, but one study in rats at large doses has shown that it reduces weight gain. (6)
Side effects: They can make your burps smell like raspberries.
There is no evidence that raspberry ketones cause weight loss in humans, and the rat studies showing it to work used massive doses.
Thermogenic products contain natural ingredients designed to speed up metabolism and increase fat burning ( 7 ). The most popular thermogenic supplements include caffeine, green tea, capsaicin, and other plant extracts. Due to its content that can accelerate metabolism, it is generally used by people who want to lose weight and burn fat. However, it should not be thought that thermogenic alone have an effect. Thermogenic fat burners can be helpful when used in addition to regular sports and proper nutrition like other food supplements.
How it works: Thermogenic supplements are marketed as an easy way to burn fat. While there is evidence that they can reduce appetite and increase metabolism and fat burning, their effects are relatively minor. They may be more effective when paired with other diet and exercise changes, but they are not a magic pill solution.
Side effects: Using too many natural “fat burners”, especially supplements, can lead to acute liver failure. Taking yohimbine has been associated with nausea, anxiety, panic attacks, and high blood pressure.
Caffeine is the most commonly consumed psychoactive substance in the world (8).
It occurs naturally in coffee, green tea, and dark chocolate and is added to many processed foods and beverages.
Caffeine is a well-known metabolism booster and is often added to commercial weight loss supplements.
How it works: Short-term studies have shown that caffeine can boost metabolism by 3-11% and increase fat burning by up to 29% (9).
Efficacy: There are also some studies showing that caffeine can cause moderate weight loss in humans (10).
Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, nervousness, irritability, nausea, diarrhea, and other symptoms. Caffeine is also addictive and can reduce your sleep quality.
There’s really no need to take a supplement or pill that contains caffeine. The best sources are quality coffee and green tea, which also have antioxidants and other health benefits.
Caffeine can boost metabolism and enhance fat burning in the short term. However, a tolerance to the effects may develop quickly.
Glucomannan is a type of fiber found in the roots of the elephant yam, also called konjac.
How it works: Glucomannan absorbs water and becomes gel-like. It “sits” in your gut and encourages a feeling of fullness, helping you eat fewer calories (11).
Efficacy: Three human studies have shown that glucomannan combined with a healthy diet can help people lose 8-10 pounds (3.6-4.5 kg) in 5 weeks (12).
Other benefits: Glucomannan is a fiber that can feed the friendly bacteria in the gut. It can also lower blood sugar, blood cholesterol, and triglycerides and is very effective against constipation (13).
Side effects: It can cause bloating, gas, and soft stools and can interfere with some oral medications when taken at the same time.
It is important to take Glucomannan about half an hour before meals with a glass of water. If you want to try it, Amazon has a good selection.
You can find an objective review of glucomannan in this article.
Studies consistently show that the fiber glucomannan, when combined with a healthy diet, can help people lose weight. It also leads to improvements in various health markers.
Good for your gut and good for your waistline. Trista K. Best, MPH, RD, LDN, “Probiotics, when referring to their supplement form, are live bacteria that provide numerous health benefits when ingested. These bacteria are naturally present in the gut but can be replenished by external means.” At Balance One. “Gut bacteria play many roles in weight regulation in both weight loss and weight gain. One of the primary reasons is the effect of bacteria on appetite regulation. When the balance of good and bad gut bacteria is disturbed, short-chain fatty acid production in the intestines takes place. The intestines accelerate, which triggers appetite hormone production. These hormones are typically those that increase appetite and lead to weight gain.” Probiotics can help strengthen the dominance of good-for-you bacteria in the production of these hunger hormones.
Side effects: Probiotics are safe for the majority of the population, but side effects can occur. The most common side effects are gas, bloating, constipation, and a temporary increase in thirst. Some people may also react poorly to ingredients used in probiotic supplements or to naturally occurring amines in probiotic foods.
Check out our guide here for some of our favorite probiotic supplements for weight loss.
8. Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid, or CLA, has been a popular fat loss supplement for years.
It is one of the “healthier” trans fats and occurs naturally in some fatty animal foods, such as cheese and butter.
How it works: CLA can reduce appetite, boost metabolism, and stimulate the breakdown of body fat (14).
Efficacy: In a large review of 18 different studies, CLA resulted in weight loss of approximately 0.2 pounds (0.1 kg) per week for up to 6 months (15).
According to another review study from 2012, CLA can make you lose about 3 pounds (1.3 kg) of weight compared to a fake pill (16).
Side effects: CLA can cause a variety of digestive side effects and may have harmful effects in the long term, potentially contributing to fatty liver, insulin resistance, and increased inflammation.
Check out our guide here for some of our favorite What is CLA? What does CLA do? Details Guide
CLA is an effective weight loss supplement, but it may have harmful effects over the long term. The small amount of weight loss is not worth the risk.
Forskolin is an extract from a plant in the mint family that is claimed to be effective for weight loss.
How it works: It is believed to raise levels of a compound inside cells called cAMP that can stimulate fat burning (17).
Efficacy: A study in 30 overweight and obese men showed that forskolin reduced body fat and increased muscle mass, with no effect on body weight. Another study in 23 overweight women found no effects (18).
Side effects: There is very limited data on the safety or risk of side effects of this supplement.
The two small studies on forskolin have shown conflicting results. It is best to avoid this supplement until more research is done
10. Fish Oil
Fish oil is the most common omega-3 fatty acid (FA) supplement; but you can also get it from foods like salmon (and other fatty fish), oysters, flaxseeds, and walnuts. The health benefits of omega-3 fatty acids are vast and include weight management and prevention of obesity, according to recent research,” says Clark-Hibbs. “Appetite suppression is one of the properties that can aid weight loss. Research shows that people who include more omega-3 fatty acids in their diet or take fish oil supplements stay full longer and are therefore less likely to snack or graze later. Another interesting feature is the effect of omega-3 FA on fat metabolism. Research shows that omega-3 fatty acids help regulate fat metabolism by promoting fat breakdown and limiting fat formation/storage. There is also evidence to suggest that it supports overall health by reducing LDL cholesterol and triglycerides (‘bad’) and increasing HDL cholesterol (‘good’).
Should I take fish oil to lose weight?
It is recommended to take fish oil at least 30 minutes before or after a meal. However, if you wish, you can take the supplement with your food. Don’t forget to exercise. Taking fish oil with an exercise routine can increase its fat-burning effects.
Adding Omega-3s to your diet can be an important move to improve health. Check out the best omega-3 foods to fight inflammation and support heart health.