Supplements for Weight Loss

by Nicole Gould, RD LD

Isn’t there just an over the counter pill I can take to lose weight? I hear it almost daily.  Of course, there are thousands of pills marketed for weight loss at your local drugstore, supermarket, health store and online.  Unfortunately, there is no magic pill – or at least there isn’t a pill that’s safe and effective to produce weight loss by itself.  If there was, trust me, Oprah would have it.

There are, however, supplements that can aid in weight loss when combined with proper diet and exercise.  I have summarized a few of the weight loss supplements that I feel comfortable recommending, and that have produced good feedback.

Green Tea

• Contains high level of polyphenols and is a rich source of ECGC (an antioxidant), that’s over 200 times more potent than vitamin E
• Green tea may support weight loss by increasing the metabolism and inhibiting the breakdown of fat. One study confirmed that the combination of green tea and caffeine improved weight loss and maintenance in overweight and moderately obese individuals. Another study, concluded that green tea promotes fat oxidation and metabolism increases went beyond that which could be explained by its caffeine content. Researchers speculate that tit’s he polyphenols that are responsible for the herb’s fat-burning effect.
• Polyphenols, specifically ECGC, have been shown to protect against digestive and respiratory infections, block the actions of carcinogens which promotes cancer and also help lower cholesterol.

Possible Side Effects/Warnings

• Little to no side effects in adults when used in moderate amounts.
• Keep in mind, some green tea extracts are high in caffeine and contain little ECGC.
• Caution in patients on anticoagulants due to vitamin K content of green tea

Favorite Brand : New Chapter Green and White Tea ForcePGX

• A proprietary blend of fibers combining konjac root, sodium alginate and xanthan gum.
• When used with meals, PGX absorbs significant amounts of water, making you feel full, even when your food portions are smaller.
• PGX has also been shown to increase food viscosity, which slows the rate that food is digested and absorbed. This in turn helps normalize blood sugar levels and insulin secretion
• Participants in a study at the University of Toronto lowered their after-meal blood glucose levels by 23% and reduced body fat by 2.8% after taking PGX for 3 weeks.

Possible Side Effects/Warnings

• It can take time for your body to adjust to increased amounts of dietary fiber.  To avoid minor side effects such as bloating and gas, start with a small amount and gradually increase the dose so your body can adjust.
• Make sure to take PGX or any type of fiber with an adequate amount of water.
• Avoid taking PGX at the same time as a medication, due to the fiber slowing down digestion.
• Diabetics should monitor blood sugar carefully, as medications may need to be adjusted while on PGX.

Favorite Brand: Natural Factors PGX

CLA (Conjugated Linoleic Acid)

• CLA is an altered form of the essential fatty acid, linoleic acid, typically found in milk and meat.
• In the last decade, many studies have looked at the role CLA may play in aiding weight loss. So far, studies on animals have revealed that CLA does reduce body fat. However, to date, studies on humans have been inconsistent.
• Though the evidence is conflicting, some studies have shown CLA to be effective at helping people lose body fat and aid in weight loss.  In 2007, the American Journal of Clinical Nutrition published an analysis of 18 previous studies investigating the effect of CLA on body fat. It was concluded that people who take about 3 grams of CLA each day lost, on average, about 0.1 pounds of fat each week. The benefits seemed to fade out after two years (enough time to potentially lose more than 10 pounds of fat).  CLA may be able to offer a little boost.

Possible Side Effects/Warnings

• Changes in blood sugar have been reported (both positive and negative), so closely monitor blood sugar if you are Diabetic and using CLA.
• Some evidence shows taking high amounts of CLA regularly could increase the risk of heart disease.

Favorite Brand: Iron Tek CLA or Vital Choice’s Tonalin.

Chromium

• Chromium is a mineral that humans require in trace amounts
• It has been shown to increase insulin sensitivity, which eases the metabolism and storage of carbohydrates, fats, and protein in your body,
• In a 2008 study conducted by Pennington Biomedical Research Center, chromium was shown to reduce food intake, hunger levels and tended to decrease body weight.

Possible Side Effects/Warnings

• If you have diabetes or hypoglycemia, closely monitor blood sugar levels
• Toxicity of chromium is low according to the Institute of Medicine so they have not set a Tolerable Upper Level Intake (UL).
• Certain medications may interact with chromium, especially when taken on a regular basis

Favorite Brand: New Chapter GTF Chromium Complex and MegaFood GTF Chromium

Questions to ask when choosing a weight loss supplement

• Does it promise a quick fix?  Generally speaking, if it sounds too good to be true, it probably is.
• Does it promote rapid weight loss? Don’t forget, you didn’t put the weight on overnight so you can’t expect to lose it overnight!
• Is it claiming you don’t need to change your eating habits or exercise?  For healthy, lasting weight loss, healthy eating and exercise are essential.
• Does it list the ingredients – this is a major warning sign.  Many companies make it very hard to track down all of the ingredients in the product, and that’s usually because they are hiding something.  Know what you are putting in your body!
• Are there high amounts of stimulants?  These types of products could be dangerous and will not produce lasting weight loss.  Some hidden sources include caffeine, guarana and ephedra.

If you have a question about a supplement you would like to take, or are interested in scheduling an appointment, please contact me at Vital Choice Health Store 440-885-9505.

Not intended for personal medical advice.  Always consult your doctor before taking nutritional supplements of any kind as they can interact with other supplements, prescribed medications and certain medical conditions.