Natural weight loss supplements often contain leaves or extracts from plants that have shown some evidence that they may be helpful in one or more aspects of weight loss. Keep in mind, though, that dietary supplements are not regulated by the FDA. Many of them may have serious side effects, or may interfere with medications that you are already taking. Always talk to your doctor or medical practitioner before you start using any herbs or herbal supplements.
Hoodia Gordonii
Hoodia gordonii grows in the South African desert. It contains a glycoside that suppresses the appetite. The plant has no known side effects when taken as a weight loss supplement, but the University of Texas El Paso notes that researchers need to do more studies to find out if there are long-term side effects to its use.
Garcinia Cambogia
Garcinia cambogia, also called Malabar tamarind, grows in India, where its fruit is a regular ingredient in chutneys and curry dishes. The rind contains hydroxycitric acid--HCA--which may speed up metabolism and suppress your appetite. The evidence that garcinia actually does help you lose weight is mixed, but the herb is generally safe, according to an article published on the Virginia CommonHealth website.
Evening Primrose
Evening primrose grows throughout the United States. The seed oil contains gamma-linolenic acid, an omega-6 fatty acid usually abbreviated as GLA. In a 2007 study at the University of California, Davis, 50 formerly obese adults were given either a placebo or a supplement containing GLA. The study continued for two years, during which the placebo group eventually switched to the active supplement. The researchers found that GLA helps people to keep weight off after a major weight loss.
Stevia
Stevia, a plant that grows in Paraguay, contains a 0-calorie natural sweetener that is 250 to 300 times sweeter than sugar. While it doesn't contribute directly to weight loss, using stevia as a sugar substitute helps you cut calories in sweet treats. The FDA has given rebiana, a highly purified extract of the stevia leaf, the "Generally Recognized As Safe" designation. Other forms of stevia, including the plant itself, do not share that designation.
Green Tea
Green tea comes from the same plant as black tea, Camellia sinensis, but a difference in processing changes the chemical composition, according to James Duke, author of "The Green Pharmacy Herbal Handbook." The polyphenols in green tea may help the body burn fat, according to the University of Maryland Medical Center.
Yerba Mate
Yerba mate is a small evergreen shrub native to Brazil, Paraguay, Uruguay and Argentina. A cup of yerba mate, tea made with the leaves of the plant, contains about 30 mg of caffeine, according to the University of California Los Angeles. Caffeine's stimulant effects help to boost metabolism and suppress your appetite.
Guarana
Historically, the people of the Amazon drank beverages made with guarana to combat fatigue, increase alertness and reduce hunger. The primary active ingredient in guarana is caffeine. It contains 2.5 to 7 percent caffeine. By contrast, coffee contains 1 to 2 percent caffeine. If you use guarana, keep an eye on your overall caffeine intake.
Ephedra
Ephedra is the source of ephedrine and pseudoephedrine. The FDA banned the sale of dietary supplements containing ephedra on Feb. 9, 2004 because of the substantial risk of illness or injury. Ephedra is one of the few plants in "The Green Pharmacy Herbal Handbook" for which James Duke does not provide dosage options. Instead, he plainly labels it "Not for self-medication." The FDA has stated that the evidence for ephedra, also called ma huang, shows that ephedra is only effective for "modest, short-term weight loss," but is linked to "significant adverse health outcomes," including strokes and heart attacks. In short, while ephedra may help you lose weight, it is not safe to use.
References
- University of Maryland Medical Center: Herbs and Supplements for Weight Loss
- Virginia CommonHealth: Weight Loss Supplements
- "The Green Pharmacy Herbal Handbook"; James A. Duke; 2000
- Salisbury University: A Nurse's Guide to Herbal Remedies--Guarana
- University of California Los Angeles: Stimulated About Caffeine
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