Choose from a store and a brand you trust. And make sure the product is all-natural. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies. Connect with us. Things to consider Before you think about using a weight loss pill, capsule, tea, or supplement, you need to ensure your activity levels and diet is up to scratch.
Daily activity : Your daily activity is important, too. Be sure that you walk close to 10, steps a day and move your body as much as possible. Nutrition : Make sure you are consistently eating a healthy diet which supports your weight loss goals and nourishes your body. The key word is consistency.
Calorie deficit : You need to be in a caloric deficit in order to lose weight, so be sure that you have been eating slightly less than your body burns. Dietary supplements don't require approval by the U. But if a supplement is found to be unsafe, the FDA can issue warnings or ask that it be withdrawn from the market. The FDA can also take action against companies that make false or unsupported claims to sell their supplements. You might be surprised to learn that makers of dietary supplements rarely carry out clinical trials. That's part of the reason why there's little scientific evidence to show that weight-loss supplements work.
For example, raspberry ketone is marketed as a clinically proven weight-loss product. That claim is supported by one clinical trial. The trial included 70 adults with obesity. All were placed on a restricted diet and exercise program. They were then randomly assigned to receive either a placebo or a supplement containing raspberry ketone, caffeine, bitter orange, ginger and garlic root extract.
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While these results are intriguing, the fact that the trial was small and lasted only eight weeks means the results can't be reliably generalized to real-world situations. And importantly, a short trial like this may miss side effects that only become apparent with long-term use.
In addition, the trial used a supplement that contained multiple ingredients. So it's impossible to tell which ingredient was responsible for the weight loss. Ideally these initial results would be tested in a much longer trial involving hundreds of participants with careful monitoring for side effects. Results from such a trial would allow for an informed decision about the safety and effectiveness of such a product. Until such trial data is more readily available, claims regarding dietary supplements and weight loss should be treated with caution.
A product isn't necessarily safe simply because it's natural. Though rare, some dietary supplements have been linked to serious problems, such as liver damage. Supplements can have strong effects. Ephedra ma-huang is an herb once used for weight loss. It's now banned by the FDA because it was associated with adverse effects, such as mood changes, high blood pressure, irregular heart rate, stroke, seizures and heart attacks. Some weight-loss supplements have been found to contain hidden ingredients, such as prescription drugs, that may be harmful. It's important to do your homework if you're thinking about trying a weight-loss supplement.
Check credible websites, such as those run by the U. Also be sure to talk with your doctor before taking any supplement. This is especially important if you have health problems, take prescription drugs, or are pregnant or breast-feeding.
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It might also reduce your appetite a little, but whether it can help you lose weight is unknown. Bitter orange might not be safe. Supplements with bitter orange can cause chest pain, anxiety, headache, muscle and bone pain, a faster heart rate, and higher blood pressure. Caffeine Caffeine is a stimulant that can make you more alert, give you a boost of energy, burn calories, and increase fat breakdown. Often added to weight-loss dietary supplements, caffeine is found naturally in tea, guarana, kola cola nut, yerba mate, and other herbs.
The labels of supplements that contain caffeine don't always list it, so you might not know if a supplement has caffeine. Weight-loss dietary supplements with caffeine might help you lose a little weight or gain less weight over time. But when you use caffeine regularly, you become tolerant of it. This tolerance might lessen any effect of caffeine on body weight over time.
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But it can make you feel nervous, jittery, and shaky. It can also affect your sleep. At higher doses, it can cause nausea, vomiting, rapid heartbeat, and seizures. Combining caffeine with other stimulant ingredients can increase caffeine's effects.
Calcium Calcium is a mineral you need for healthy bones, muscles, nerves, blood vessels, and many of your body's functions. It's claimed to burn fat and decrease fat absorption. Calcium—either from food or in weight-loss dietary supplements—probably doesn't help you lose weight or prevent weight gain. Calcium is safe at the recommended amounts of 1, to 1, mg a day for adults.
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Too much calcium more than 2,—2, mg a day can cause constipation and decrease your body's absorption of iron and zinc. Also, too much calcium from supplements but not foods might increase your risk of kidney stones. Capsaicin Capsaicin comes from chili peppers and makes them taste hot.
It's claimed to help burn fat and calories and to help you feel full and eat less. Capsaicin hasn't been studied enough to know if it will help you lose weight. Capsaicin is safe at up to 33 mg a day for 4 weeks or 4 mg a day for 12 weeks , but it can cause stomach pain, burning sensations, nausea, and bloating. Carnitine Your body makes carnitine, and it's also found in meat, fish, poultry, milk, and dairy products. In your cells, it helps break down fats. Carnitine supplements might help you lose a small amount of weight.
Carnitine supplements seem to be safe at up to 2 g a day for 1 year or 4 g a day for 56 days. They can cause nausea, vomiting, diarrhea, abdominal cramps, and a fishy body odor. Chitosan Chitosan comes from the shells of crabs, shrimp, and lobsters. It's claimed to bind fat in the digestive tract so that your body can't absorb it. Chitosan binds only a tiny amount of fat, not enough to help you lose much weight. Chitosan seems to be safe at up to 15 g a day for 6 months. But it can cause flatulence, bloating, mild nausea, constipation, indigestion, and heartburn. If you're allergic to shellfish, you could have an allergic reaction to chitosan.
Chromium Chromium is a mineral that you need to regulate your blood sugar levels. It's claimed to increase muscle mass and fat loss and decrease appetite and food intake. Chromium might help you lose a very small amount of weight and body fat. Chromium in food and supplements is safe at recommended amounts, which range from 20 to 45 micrograms a day for adults. In larger amounts, chromium can cause watery stools, headache, weakness, nausea, vomiting, constipation, dizziness, and hives.
Coleus forskohlii.
Coleus forskohlii Coleus forskohlii is a plant that grows in India, Thailand, and other subtropical areas. Forskolin, made from the plant's roots, is claimed to help you lose weight by decreasing your appetite and increasing the breakdown of fat in your body. Forskolin hasn't been studied much. But so far, it doesn't seem to have any effect on body weight or appetite.
Forskolin seems to be safe at mg a day for 12 weeks , but it hasn't been well studied.
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It can cause frequent bowel movements and loose stools. Conjugated linoleic acid CLA. It's claimed to reduce your body fat. CLA may help you lose a very small amount of weight and body fat. CLA seems to be safe at up to 6 g a day for 1 year. It can cause an upset stomach, constipation, diarrhea, loose stools, and indigestion. Fucoxanthin Fucoxanthin comes from brown seaweed and other algae.
It's claimed to help with weight loss by burning calories and decreasing fat. Fucoxanthin hasn't been studied enough to know if it will help you lose weight. Only one study in people included fucoxanthin the other studies were in animals. Fucoxanthin seems to be safe at 2.