Some herbs and vitamin supplements for weight loss have been studied more extensively than others, but most provide some benefits to losing weight and fighting obesity. In addition to taking a regular multivitamin, especially when following a low-calorie diet, certain herbs and supplements may help to decrease appetite, block fat absorption, increase energy expenditures and prevent overeating.
Green Tea
Green tea (Camellia sinensis) contains polyphenols with antioxidant properties that medical researchers believe can speed up metabolism and help to burn fat, says the University of Maryland Medical Center (UMMC). Although researchers have debated whether the presence of caffeine in green tea is the real reason for the weight-loss effects, several studies have proved otherwise. For example, one study cited by the University of Michigan Health System (UMHS) found that young men who took two green tea capsules that contained 90 mg of epigallocatechin gallate, or "EGCG," and 50 mg of caffeine three times each day burned significantly more energy and had more fat oxidation than the men who took caffeine alone or a placebo.
Guggul
The herb guggul (Commiphora mukal) is commonly used to treat obesity by promoting weight loss, the UMMC says. The UMMC cites medical studies that indicate taking guggul can help overweight individuals to lose more weight than those who don't take the herb. A typical daily dose of guggul is based on the amount of guggulsterones contained in the extract, the UMHS explains. A normal dose would be equivalent to 25 mg of guggulsterones three times per day, usually taken for 12 to 24 weeks.
Cayenne
The substance capsaicin that's found in cayenne peppers (Capsicum fruitescens) help the body to burn fat, especially for individuals who eat a high-fat diet, the UMMC says. Preliminary studies have indicated that adding 6 to 10 grams of cayenne pepper to each meal or 28 grams over the course of each day can ease hunger after meals and reduce calories ingested during meals afterward, the UMHS says. Another study discovered that adding these amounts of cayenne pepper to meals increases the rate of calorie burning in the body.
Glucomannan and Fiber
Glucomannan is an insoluble fiber that helps to lower blood sugar levels and body weight, notes the UMMC. Fiber causes a feeling of "fullness" and adds food volume to a diet, leading to lower calorie intake, the UMHS says. A recent review of weight-loss clinical trials revealed that diets higher in fiber improved weight-loss results, notes the UMHS.
A controlled trial found that overweight adults who took 3 to 4 grams per day of glucomannan lost weight, with or without following a low-calorie diet, the UMHS notes. The UMMC recommends a dose of 1 gram of glucomannan taken three times daily, about one hour prior to each meal. Psyllium (Plantaginis ovatae) is an herb that also offers a kind of soluble fiber that can reduce hunger and promote feeling full, the UMMC says.
Chromium
Chromium is a mineral that helps the body to metabolize carbohydrates and fats, as well as regulate insulin production, the UMHS says. The UMHS notes that a double-blind study discovered that taking 600 mcg daily of niacin-bound chromium resulted in some subjects losing more fat and less muscle. Chromium supplements help to build lean muscle mass and improve blood sugar levels, the UMMC adds.
Hydroxycitric Acid
Hydroxycitric acid (HCA) is a chemical extracted from the Garcinia cambogia fruit and is similar in composition to the citric acid found in oranges and lemons, the UMHS explains. Although HCA's effects have been tested only in animals and test tubes, the chemical has shown promise in assisting in appetite suppression and weight loss by blocking an enzyme process that converts carbohydrates into stored fat, the UMHS says.
Chitosan
Chitosan is a supplement made from the shells of crustaceans (shellfish) that may promote weight loss when taken while adhering to a low-calorie diet, notes the UMMC. "A double-blind study found that people taking 1,500 mg of chitosan three times per day during a weight-loss program lost significantly more weight than did people taking a placebo with the same program," says the UMHS.
Pyruvate
Pyruvate is a naturally-occurring substance in the body that's converted into lactic acid, the UMMC explains. Three clinical trials found that regular exercise combined with 6 to 10 grams of the vitamin supplement pyruvate can help to speed up metabolism, as well as provides more weight loss and reduction in body fat, says the UMHS. The UMHS also cites a clinical trial that revealed that taking 22 to 44 grams per day of pyruvate supplements increased weight loss and body fat reduction in overweight adults following a low-fat diet.
Conjugated Linoleic Acid
Taking conjugated linoleic acid (CLA) may help to reduce body fat and build lean body mass, the UMMC says. In a three-month-long double-blind study, researchers discovered that individuals who exercised and took 1,800 mg per day of CLA lost more body fat than the similar group taking a placebo, according to the UMHS.
5-Hydroxytryptophan
The precursor to the neurotransmitter serotonin, 5-hydroxytryptophan (5-HTP) can reduce appetite and curb overeating to achieve weight loss, the UMHS says. In a 12-week-long double-blind clinical trial, researchers found that overweight women who took 600 to 900 mg of 5-HTP lost a much greater amount of weight than women who took the placebo, the UMHS relates. The supplement can also increase serotonin levels in the central nervous system, says the UMMC.
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