There are hundreds of different weight loss supplements in the market, including everything from fat burners to appetite suppressants to fat or carb blockers. With so many types and brands available, it can be next to impossible to decide which one to take, or, even more importantly, which one works.
Step 1
Decide what type of supplement you need. If you're planning on following an intense exercise program, a supplement that increases metabolism (such as thermogenic supplements) or one that provides energy would be best. If you overeat, whether for physical or emotional issues, an appetite suppressant will work best. If you're on a specific diet, such as low-fat or low-carb, buying a blocker that addresses that specific food group can help you stay on track with your diet.
Step 2
Choose a reputable brand. Because there's no U.S.D.A. backing of nutritional supplements, research and find information about any company you're considering, so you can see how long they've been in business and whether they specialize in nutritional products only or sell a variety of products (specialization is better). Brands that have been around for years include GNC's brand name, GlaxoSmithKline and Myoplex. You can also search online to see which brands have been independently tested and with what results (see Resources).
Step 3
Look for a seal that reads Certificate of Analysis. This guarantees that the product has been tested in an independent laboratory and actually contains all the ingredients listed on the labels. Next, read the label and make sure that the ingredient being advertised is one of the first two in the list of ingredients. Otherwise, the amount present in the product may be too low to have any effect.
Step 4
Look for ingredients that may be dangerous or can interfere with drugs you are taking (see Resources). A clear example is ephedrine, which is now banned in the U.S., but can still be bought online. Ephedrine can cause heart problems, coma and death. Other ingredients to avoid include the controlled substance bumetanide (a diuretic), phenolphthalein (a carcinogen) and sibutramine, which can cause high blood pressure, palpitations, seizures or stroke.
Step 5
Don't buy your supplements at the Dollar Store or in supermarkets. Instead, visit vitamin shops or pharmacies, where the products sold are more likely to be real and effective. While more expensive doesn't always mean better, very cheap supplements are unlikely to have been tested or contain high-quality ingredients.
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