Making healthy lifestyle changes like following a balanced diet and engaging in physical activity is the best way to lose weight. However, many people are also turning to dietary supplements such as this product promoted here for weight loss in hopes of helping them achieve their goals more quickly and safely.
Weight loss dietary supplements can contain a variety of ingredients, including herbs and caffeine. This fact sheet discusses what is known about the safety and effectiveness of certain ingredients used in these products.
1. Cayenne Pepper
Cayenne peppers (Capsicum annuum, frutescens) have been used as both food and medicine for over 9,000 years. Whether in its whole, dried or powdered form, it can add spice to your home-cooked meals and help you burn fat by increasing metabolism.
It can also be added to juices and smoothies. Mix it with cinnamon to make a detoxifying juice that can boost metabolism and support healthy digestion.
Capsaicin, the ingredient that gives cayenne pepper its spicy zing, may prevent inflammation in the blood vessels and help lower cholesterol levels. It can even help clear sinuses naturally. If you do decide to take a cayenne pepper supplement, you should always start with a small dose to avoid gastrointestinal discomfort.
You can easily purchase fresh or dried cayenne pepper at your local grocery store. Look for peppers with a bright red color and a wholesome stem that is free of spots or mold. Alternatively, you can use cayenne pepper powder in place of chili powder in soups, stews and other home-cooked dishes.
2. Ginger
Ginger has long been a beloved cooking and medicinal spice, but it also has some impressive weight loss benefits. Several studies suggest that ginger could help reduce a person’s appetite and promote weight loss by suppressing the absorption of fat in the digestive tract.
It has antioxidant properties that help control oxidative stress and inflammation associated with obesity. It also appears to lower blood sugar levels in people with diabetes, a major risk factor for metabolic syndrome.
Those who want to try out the benefits of ginger can add it to their diets by using a ginger powder or consuming freshly squeezed juice with some lemon. However, if you’re choosing to take ginger supplements, it’s important to find one that has been tested for quality and safety by a third-party company, like the United States Pharmacopeia (USP).
3. Garlic
Garlic is a common ingredient in many dishes. It enhances the flavour and aroma of the food and also offers many health benefits. It can boost immunity, quell inflammation, reduce blood pressure, lower cholesterol and improve blood circulation. It is also a rich source of vitamin B-6 and C, fibre, manganese, calcium, iron, selenium and phosphorus.
However, raw garlic can cause stomach reactions in some people. Over-consumption can also cause bloating, diarrhea and bad breath. Hence, it is best to consume a supplement that has the benefits of garlic but doesn’t have the side effects.
Micro Ingredients Odorless Garlic Supplement is a convenient, non-GMO garlic extract formula that contains natural herbal ingredients without the pungent and irritating odor of raw garlic. It also uses an aging process to help remove the volatile compounds that can upset the digestive system and increases bioavailability. It is free of gluten, dairy and soy and has third-party certifications for quality. It offers a potent dose of allicin, which helps support heart health and lower cholesterol levels.
4. Green Tea
Green tea is one of the healthiest beverages around, and it’s been credited with a variety of benefits, including healthy weight loss.* It contains the polyphenol EGCG, which helps to control blood sugar levels, boost metabolism, and support healthy aging.*
You’ll see it listed as an ingredient in almost every fat-burning supplement, and for good reason. Studies show that EGCG increases levels of hormones that tell fat cells to break down and release their stored energy. This makes it easier for your muscles to access the fuel they need to work hard and burn more calories.
Although drinking a few cups of green tea per day is fine, you might be better off choosing a dietary supplement that’s been made from standardized extract. This means the EGCG has been purified and concentrated for maximum effectiveness. Look for products that are free of artificial flavors, colors and sweeteners and meet certain quality and ethical standards. They’re more convenient than having to brew and sip a cup of tea each day.
5. L-Carnitine
L-carnitine is a natural substance that the body produces and is also available as an oral supplement. It plays a role in fat metabolism by converting it into energy, as well as promoting brain function and neurotransmitter health. While most people will get enough carnitine from their diets, those with underlying conditions may benefit from supplemental intake.
Carnitine helps shuttle long-chain fatty acids into the mitochondria of your muscle cells, where they can be burned as fuel. It also promotes muscle energy and reduces exercise-induced muscle soreness.
Many dietary supplements contain carnitine, but it’s important to choose one that is free of contaminants and suitable for your dietary restrictions.
6. L-Tyrosine
L-tyrosine is a nonessential amino acid that helps your body produce proteins and it’s also involved in the formation of neurotransmitters like epinephrine, norepinephrine and dopamine. It’s also important for melanin production and for regulating your thyroid, pituitary and adrenal glands.
You may have seen this trendy ingredient popping up in health food stores. It’s used in supplements claiming to offer energy, focus and weight loss benefits. But does it work?
This amino acid is found in meat, dairy, eggs and soy products. It’s also available as a dietary supplement and has many health benefits including cognitive enhancement, mood regulation and fat burning. Tyrosine stacks well with caffeine and other nootropics for a powerful combination that promotes weight loss and enhances workout performance.
Tyrosine can increase blood pressure in some people, and high doses may cause heart palpitations, restlessness, headache, fatigue and nausea. It can also interact with certain medications, particularly MAO inhibitors, leading to dangerous increases in blood pressure.
7. Garcinia Cambogia
Garcinia cambogia is one of the most popular weight loss supplements on the market. Derived from a tropical fruit, this supplement contains hydroxycitric acid (HCA) that research has shown can suppress appetite and inhibit fat production. HCA does this by inhibiting a key enzyme called citrate lyase that the body uses to manufacture fat from carbohydrates.
Studies suggest that garcinia cambogia may also help control blood glucose levels. In one study, garcinia cambogia was shown to reduce the amount of sugar absorbed by the liver and prevent an increase in blood glucose after eating. This benefit could be especially helpful for those with diabetes.
Some research suggests that garcinia cambogia may also boost exercise endurance. While more research is needed, this effect could be an additional motivation for those looking to incorporate more physical activity into their lives. Additionally, garcinia cambogia can help promote digestive regularity, which supports the health of the body’s immune system and overall well-being. When shopping for garcinia cambogia supplements, look for products that have been third-party tested and adhere to Good Manufacturing Practice standards.
8. L-Arginine
L-arginine (pronounced “ar-jen-nin”) is an amino acid, a protein-building block that your body uses to build healthy cells and tissue. It also converts to nitric oxide, which can help improve blood flow and circulation and helps reduce blood pressure.
Your body makes arginine and other amino acids, but you can get more from protein-rich foods like meat, fish, eggs and dairy. It’s also found in beans, nuts, seeds and whole grains. Complete proteins, such as salmon, are best for arginine because they provide all the other amino acids necessary to support muscle tissue growth and healthy neurotransmitter function.
Arginine is also available in supplement form. Studies suggest that combining it with herbs like chasteberry and green tea extract can balance hormones naturally to help women struggling with polycystic ovary syndrome and estrogen imbalances regain normal menstrual cycles and achieve pregnancy.
Arginine can interact with certain medications, including blood thinners, birth control and some ED drugs. It can also lower blood sugar levels and cause hypoglycemia in diabetics, so it’s important to check with your doctor before taking a supplemental source.