When combined with an exercise program and a healthy diet, supplements can aid in increasing metabolism and burning fat. However, not all supplements are safe, and many fat-burning supplements contain stimulants which can be harmful if consumed over a long period of time. There are safer alternatives from natural sources that can assist in burning stubborn body fat.
Conjugated Linoleic Acid
Conjugated linoleic acid, or CLA, is a fatty acid found in beef and dairy fats. CLA is not produced by the human body, so it has to be obtained through foods or supplements. The "Journal of Nutrition and Biochemistry" reported in 2010 that "conjugated linoleic acid modulates body composition, especially by reducing adipose tissue." The word "adipose" is a medical term for "fat." Taking CLA may also improve visible cellulite, according to a 2006 "International Journal of Cosmetic Science" article. CLA must be consumed in large quantities--3.4 g per day--to achieve positive effects. However, it is important to remember that different herbal supplement brands have differing amounts of active CLA. Therefore, if you purchase a product with a combination of CLA and other vitamins, be cautious and do not take more than the recommended daily dose. CLA can also cause nausea and gastrointestinal upset, but these side effects generally occur when taking the supplement with protein or dairy products.
L-Carnitine
L-carnitine, or acetyl-l-carnitine, is an amino acid that helps turn fat into energy and reduces oxidative stress. L-carnitine is produced by the kidneys and liver. Certain foods also contain L-carnitine, including lamb, chicken, fish, avocados and asparagus. The primary action of L-carnitine is fat oxidation, meaning it burns fat for energy. It works by transporting fats into the energy centers of cells, called mitochondria, according to a 2004 article in the journal "Metabolism." L-carnitine also aids in the metabolism of carbohydrates. The dosage of L-carnitive ranges from 500 to 4,000 mg per day. As with CLA, many manufacturers combine L-carnitine with other products, and it is particularly important to avoid taking supplements called D-carnitine while taking L-carnitine as they may produce side effects. Some of the side effects associated with use of L-carnitine include headache, restlessness, nausea and gastrointestinal upset. L-carnitine can also increase energy, so it should not be taken at bedtime as it can interfere with sleep.
Green Tea
Green tea is made from the leaves of the plant Camellia sinesis, and it contains polyphenols, which are powerful antioxidants. Green tea aids in weight loss by boosting metabolism and burning fat. Particularly, the polyphenol catechin found in green tea is responsible for its numerous positive health effects. The April 2010 "Physiology and Behavior" journal notes that "positive effects on body-weight management have been shown using green tea mixtures." In addition, the journal "Molecular Nutrition and Food Research" reported in 2006 that "green tea and green tea catechins have been demonstrated to reduce adipocyte differentiation and proliferation, lipogenesis, fat mass, body weight and fat absorption. Adipose tissue (fat), liver, intestine, and skeletal muscle are target organs of green tea, mediating its anti-obesity effects." Green tea and green tea extracts often contain caffeine and can cause insomnia, anxiety, irritability, insomnia, gastrointestinal upset, nausea, diarrhea or frequent urination in some people. Green tea also contains vitamin K, which alters blood viscosity and can interfere with certain medications. It is important to talk with your physician or pharmacist before taking any supplement.
References
- "Journal of Nutrition and Biochemistry": Moderate doses of conjugated linoleic acid contribute to lowering body fat content
- "International Journal of Cosmetic Science": Cellulite and its treatment
- "Metabolism": Effect of L-carnitine on fat oxidation
- "Physiology and Behavior": Green tea catechins, caffeine and body-weight regulation
- "Molecular Nutrition and Food Research": Anti-obesity effects of green tea
Member Comments