Most people think of supplements as a way to improve health. There are supplements for vision, muscle building, weight loss, and other issues or conditions. Weight loss supplements won’t replace an exercise program and healthy diet but some will help you shed pounds. Each works differently. Some suppress your appetite while others help burn fat. Including a protein supplement can provide the building blocks for muscle, while making you feel full longer.
One study compared people using supplements to those who didn’t.
The FDA doesn’t regulate supplements like it does medications. Supplements don’t require approval. If a supplement is unsafe, it has to issue warnings. Some companies test their supplements for purity, but few studies exist on the benefits provided. That’s why there is very little evidence that they work. One study followed 70 obese adults. All 70 followed low-calorie diets and exercise programs. Half received a placebo. The other half received a supplement containing caffeine, bitter orange, raspberry ketone, garlic, and ginger. Only 45 completed the study. Of those who did, those given the supplements lost 4.2 pounds. That was 3.6 pounds more than those not taking the supplement.
Combination fat burners may help you lose weight.
Fat burners like green tea leaf extract, green coffee bean extract, and capsaicin do it by speeding up metabolism or increasing the thermogenesis hormone to burn more calories. The “magic” ingredient in green tea is catechins. The ingredient in coffee bean extract is caffeine. Capsaicin is what makes hot peppers hot and speeds up your metabolism.
L-theanine helps keep appetite in check.
L-theanine is an amino acid, the building block of protein. Like protein, it can make you feel full and cut your appetite. It can also reduce the potential for stress eating by regulating your mood. Protein powders, whether from whey or a vegetable source like pea protein, do the same. It also helps build muscle tissue that improves weight loss.
- Vitamin B-12 is necessary for fat metabolism. There’s a link between a deficiency and fat accumulation and obesity. A deficit in vitamin B-6 can cause fatigue. High vitamin B-6 levels can cause fat to burn more efficiently.
- Vitamin D deficiency is linked to obesity. Studies don’t indicate whether vitamin D deficiency caused obesity or obesity caused the deficiency. Supplementing may help weight loss.
- Green powders containing a wide variety of plant-based nutrients, including prebiotic fiber, spirulina, wheat grass, and other dried fruits and vegetables, provide a variety of nutrients that aid digestion and absorption.
- Probiotics can also boost weight loss if you have an imbalance in your gut. Studies show that obese individuals tend to have less diverse gut bacteria. Consuming probiotics and prebiotics to feed them can aid weight loss.
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