From the Guidelines
There is no single clinically recognized natural weight loss supplement that works effectively for everyone. However, some supplements with modest scientific support include green tea extract, which may slightly increase metabolism due to its catechin content; glucomannan, a fiber that promotes fullness by absorbing water and expanding in the stomach; and caffeine, which can temporarily boost metabolism and reduce appetite. These supplements typically show only small effects, often just 1-2 pounds of additional weight loss compared to placebo. For any supplement, appropriate dosing varies by product and individual factors like weight and health status. It's essential to understand that no supplement alone produces significant weight loss without dietary changes and exercise. The most effective approach combines reduced calorie intake, increased physical activity, and behavioral changes. Before trying any supplement, consult with a healthcare provider, especially if you have existing health conditions or take medications, as even natural supplements can have side effects and interactions. According to the most recent and highest quality study, nutrition supplements have not been shown to be effective for weight loss and are not recommended 1.
Key Considerations
- The most effective weight loss approach involves a combination of reduced calorie intake, increased physical activity, and behavioral changes.
- Supplements should not be relied upon as the sole means of weight loss.
- Consultation with a healthcare provider is crucial before starting any supplement regimen, especially for individuals with existing health conditions or those taking medications.
- Long-term comprehensive weight loss maintenance programs that provide at least monthly contact with trained interventionists and focus on ongoing monitoring of body weight and other self-monitoring strategies are recommended for individuals who have achieved weight loss goals 1.
Recommendations
- Do not use nutrition supplements for weight loss due to lack of evidence supporting their effectiveness 1.
- Combine dietary changes with increased physical activity and behavioral modifications for effective weight loss.
- Consult a healthcare provider before initiating any weight loss supplement or program, especially if you have existing health conditions or take medications.
From the Research
Clinically Recognised Natural Weight Loss Supplements
- The following natural supplements have been studied for their potential in weight loss:
- Glucomannan: shown to contribute to significant weight loss in some studies 2, 3
- Green tea extract: demonstrated metabolic health benefits, including improved glucose, lipids, and blood pressure 3, 4
- Caffeine: found to have recommended intake limits and improved markers of metabolic health 3
- Choline: shown to have recommended intake limits and improved markers of metabolic health 3
- Capsaicinoids and capsinoids: demonstrated metabolic health benefits, including improved glucose, lipids, and blood pressure 3
- However, it is essential to note that the evidence for these supplements is limited, and their effectiveness may vary depending on individual circumstances.
- Additionally, some studies have raised concerns about the safety of certain natural supplements, including the potential for gastrointestinal intolerance, interactions with medications, and extreme side-effects such as liver and kidney failure 2, 5, 6
Safety and Efficacy of Natural Weight Loss Supplements
- The safety and efficacy of natural weight loss supplements are not always well-established, and regulatory oversight is often limited 5, 6
- Healthcare providers should be aware of the lack of evidence and deficiencies in regulatory oversight of dietary supplements marketed for weight loss 5
- Consumers should be cautious when using natural weight loss supplements and ensure they are aware of the potential risks and benefits 2, 3, 6