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WEIGHT LOSS SUPPLEMENTS, DO THEY REALLY WORK?

For 1 in 5 of us, weight loss is high on our list of new year resolutions. Although we understand a better diet, more exercise and drinking plenty of water are the foundations of shedding those kilos, it is common for those of us pursuing better health to reach for a supplement to help speed up the results. However, the ingredients in these supplements can have little scientific evidence behind them, may have side effects and can interfere with other medications.

Here are 4 of the most popular supplements for weight loss simplified.

Garcinia Cambogia

The active ingredient is in the fruit's rind, hydroxycitric acid, or HCA. It blocks an enzyme called citrate lyase, which your body uses to make fat and raises levels of the brain chemical serotonin, which may make you feel less hungry.

Does it work? A recent review of 9 small trials has shown a small increase in weight loss, of around a 1kg.

Is it safe? Garcinia cambogia seems to be safe, but it can cause headache and nausea in some people.

Chitosan

Derived from the powdered shells of crustaceans, chitosan binds to dietary fat to stop its absorption. It has been studied in weight loss and in lowering cholesterol.

Does it work? Chitosan binds only a tiny amount of fat, not enough to help you lose much weight.

Is it safe? Chitosan seems to be safe. The most commonly reported adverse effects of chitosan are gastrointestinal problems, such as nausea, diarrhea, bloating and constipation. If you’re allergic to shellfish, you could have an allergic reaction to chitosan.

Green coffee extract

Green coffee bean contains two substances, caffeine & chlorogenic acid. Caffeine has been shown to boost metabolism by 3-11%. The main active ingredient which is chlorogenic acid is thought to slow the absorption of carbohydrates from the gut.

Does it work? Green coffee bean extract might help you lose a small amount of weight. One study has shown that a 200mg dose of green coffee extract helped the group lose 5.4kg over 12 weeks.

Is it safe? The safety of green coffee bean extract has not been studied. It may cause headache and urinary tract infections. Caffeine can cause problems at high doses or when it’s combined with other stimulants.

Chromium

Chromium is an essential trace element commonly used in the form of chromium picolinate. Chromium helps keep blood sugar levels normal by improving the way our bodies use insulin, enhances fat burning and may increase lean body mass.

Does it work? Chromium might help you lose a small amount of weight and body fat.

Is it safe? Chromium in food and supplements is safe at recommended amounts, which range from 20 to 35 micrograms a day for adults. In larger amounts, chromium can cause watery stools, headache, weakness, nausea, vomiting, constipation, dizziness, and hives.

Before taking a weight loss supplement, talk to your healthcare provider (doctor, dietitian, pharmacist, etc.) about what may be best for your overall health.