Positive effects on weight loss supplements:
- Caffeine Research findings: Possible modest effect on body weight or decreased weight gain over time
- Reported adverse effects: Nervousness, jitteriness, vomiting, and tachycardia
- Capsaicin Research findings: Might reduce energy intake but no effect on body weight. (Appetite suppression)
- Reported adverse effects: Gastrointestinal distress, increased insulin levels, and decreased high-density lipoprotein (HDL) levels
- Green Tea and Green Coffee bean extract research findings: Possible modest effect on body weight
- Reported adverse effects (for green tea extract): Constipation, abdominal discomfort, nausea, increased blood pressure, and liver damage
- Reported adverse effects (Green coffee bean extract): Headache and urinary tract infections
- White Kidney Bean research findings: Possible modest effect on body weight and body fat
- Reported adverse effects: Headache, soft stools, flatulence, and constipation
- African Mango research findings: Possible modest reduction in body weight and waist circumference.
- Reported adverse effects: Headache, difficulty sleeping, flatulence, and gas.(1)
- Whey Protein research findings: Possible moderate reduction in body weight (2)
Less promising but common:
Five systematic reviews and meta-analyses and 25 additional trials were included and reviewed.
- Conclusions: The evidence for most dietary supplements as aids in reducing body weight is not convincing. None of the reviewed dietary supplements can be recommended for over-the-counter use.
Data on the following dietary supplements were identified:
- Chitosan, chromium picolinate, Ephedra sinica, Garcinia cambogia, glucomannan, guar gum, hydroxy-methylbutyrate, plantago psyllium, pyruvate, yerba maté, and yohimbe.
- E. sinica- and ephedrine-containing supplements, which have been associated with an increased risk of adverse events.
- The reviewed studies provide some encouraging data but no evidence beyond a reasonable doubt that any specific dietary supplement is effective for reducing body weight. (3)
What about thermogenics?
This 2021 study suggests there is no benefit from spending the copious amounts of money for their “fat burner” effects. Although they tend to have green tea extract and/or caffeine which does show benefits of weight loss. Caffeine pills, tea, or coffee tends to be more accessible and significantly more cost effective. (4)
References:
(1) https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551574/
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