Weight Loss and Obesity
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Primary-Secondary-Other" rating system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
| Supplement | Amount | Why |
|---|---|---|
|
Green Coffee Extract
|
Extract providing 400 to 450 mg of chlorogenic acids per day |
[3 stars]
Some controlled research has suggested that green coffee extracts taken as supplements or in food may support weight loss.
|
|
Multivitamin
|
Daily multivitamin-mineral; follow label instructions |
[3 stars]
Extra vitamins and minerals help ensure people get the nutrition they needs, especially people on a weight-loss diet who are avoiding certain foods.
|
|
Pyruvate
|
6 to 10 grams daily combined with an exercise program |
[3 stars]
Combining exercise with pyruvate may help speed up your metabolism. |
|
5-HTP
|
Take under medical supervision: 600 to 900 mg daily for no more than 12 weeks |
[2 stars]
5-HTP has been shown to reduce appetite and to promote weight loss. |
|
7-KETO
|
100 mg twice per day |
[2 stars]
7-KETO has been shown to promote weight loss in overweight people. |
|
Borage Oil
|
5 grams (providing 890 mg of gamma-linolenic acid) per day |
[2 stars]
In one study, supplementing with borage oil helped reduce the amount of weight regained by obese people who had previously shed pounds.
|
|
Calcium
|
800 mg daily |
[2 stars]
In a study of obese people following a low-calorie diet, those receiving a calcium supplement lost significantly more weight than those given a placebo. |
|
Casein Protein
|
Refer to label instructions |
[2 stars]
Casein protein in milk may aid weight loss due to its effect on appetite, calorie burning, and body composition.
|
|
Cayenne
|
Add 6 to 10 grams to each meal |
[2 stars]
Incorporating cayenne pepper into the diet may promote weight loss by reducing hunger and calories consumed and increasing the calories the body burns. |
|
Chitosan
|
Refer to label instructions |
[2 stars]
Chitosan is a fiber-like substance that may reduce fat absorption. One study found it to be an effective weight-loss aid. |
|
Conjugated Linoleic Acid
|
3.2 to 4.2 grams daily |
[2 stars]
Though the evidence is conflicting, some studies have shown CLA to be effective at helping people lose body fat.
|
|
Fiber
|
5 to 7 grams daily |
[2 stars]
Several trials have shown that fiber supplementation from a variety of sources accelerated weight loss in people who were following a low-calorie diet. |
|
Glucomannan
|
Adults: 3 to 4 grams daily; adolescents: 2 to 3 grams daily |
[2 stars]
Supplementing with glucomannan, a bulking agent, has promoted weight loss in overweight adults. |
|
Green Tea
|
An extract supplying 270 mg of EGCG and 150 mg of caffeine per day |
[2 stars]
Green tea extract rich in polyphenols may support a weight-loss program by increasing energy expenditure or by inhibiting fat digestion. |
|
HMB
|
3 grams per day or 17 mg per pound of body weight per day |
[2 stars]
HMB may improve muscle growth and overall body composition when combined with an exercise program in people who are not already highly trained athletes. |
|
Yohimbe
|
Take under medical supervision: enough to supply 5 mg of yohimbine four times per day |
[2 stars]
Yohimbine, a chemical found in yohimbe bark, may help weight loss by raising metabolic rate, reducing appetite, and increasing fat burning. |
|
Amylase Inhibitors
|
Refer to label instructions |
[1 star]
Amylase inhibitors contain substances that prevent dietary carbohydrates from being absorbed by the body and may aid in weight loss. |
|
Bitter Orange
|
Refer to label instructions |
[1 star]
Bitter orange contains synephrine, which might promote weight loss.
|
|
Blue-Green Algae
|
Refer to label instructions |
[1 star]
Blue-green algae, or spirulina, is a rich source of protein, vitamins, minerals, and essential fatty acids. It has been promoted as a weight-loss aid, but this claim has not been proven by research.
|
|
Chromium
|
Refer to label instructions |
[1 star]
A review of several studies concluded that supplementing with chromium picolinate may have a beneficial effect on weight loss. |
|
Coleus
|
Refer to label instructions |
[1 star]
Coleus has been recommended by practitioners of herbal medicine for weight loss. |
|
DHEA
|
Refer to label instructions |
[1 star]
DHEA has been shown to help decrease body fat in men. |
|
Fucoxanthin
|
Refer to label instructions |
[1 star]
Animal studies suggest that fucoxanthin, an antioxidant found naturally in some types of seaweed, might prevent the growth of fat tissue and reduce abdominal fat.
|
|
Guar Gum
|
Refer to label instructions |
[1 star]
Guar gum, another type of fiber supplement, has not been effective in controlled studies for weight loss or weight maintenance. |
|
Guaraná
|
Refer to label instructions |
[1 star]
Guaraná contains caffeine and the closely related alkaloids theobromine and theophylline, these compounds may curb appetite and increase weight loss. |
|
Guggul
|
Refer to label instructions |
[1 star]
Coupled with exercise, a combination of guggul, phosphate salts, hydroxycitrate, and tyrosine was shown in one study to improve mood and weight loss in overweight adults. |
|
Hoodia
|
Read details for information |
[1 star]
One study found hoodia to be effective at curbing appetite. |
|
Hydroxycitric Acid
|
Refer to label instructions |
[1 star]
HCA may aid in weight loss by suppressing appetite and by reducing the conversion of carbohydrates into stored fat. |
|
L-Carnitine
|
Refer to label instructions |
[1 star]
The amino acid L-carnitine is thought to be potentially helpful for weight loss because of its role in fat metabolism. |
|
L-Tryptophan
|
Refer to label instructions |
[1 star]
Animal research and preliminary human reports suggest that serotonin precursors such as L-tryptophan might help control appetite and promote weight loss.
|
|
Relora
|
Refer to label instructions |
[1 star]
Manufacturers of relora claim that the extract helps balance hormones such as cortisol, which are associated with weight gain. |
|
Rice Protein
|
Refer to label instructions |
[1 star]
Dieters who are gluten or dairy sensitive and looking to supplement protein might consider rice protein, though its actual benefits for weight loss have not been studied. |
|
Sesamin
|
Refer to label instructions |
[1 star]
Sesamin is substance present in sesame oil that manufacturers claim may enhance fat burning by increasing the activity of several liver enzymes that break down fatty acids,. |
|
Soy
|
Refer to label instructions |
[1 star]
Soy appears to have several effects on the body that might help with weight loss. |
|
Whey Protein
|
Refer to label instructions |
[1 star]
Whey protein may aid weight loss due to its appetite-suppressing effect. |
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The information presented in Aisle7 is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires June 2014.