Fat-burning vitamins -
Protein supplements are a convenient way to increase your protein intake. There are two different types of fiber : soluble and insoluble. Soluble fiber absorbs water in your digestive tract and forms a viscous gel-like substance Interestingly, studies have shown that soluble fiber can help you burn fat by curbing your appetite 26 , 27 , It can also help reduce levels of the hunger hormone ghrelin 26 , 27 , In addition, soluble fiber helps slow down the delivery of nutrients to the gut.
When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer While you can get all the soluble fiber you need from food, many people find this challenging.
Soluble fiber supplements can help you burn fat by curbing your appetite and possibly reducing how many calories you absorb from food.
Some great soluble fiber supplements include glucomannan and psyllium husk. Yohimbine is a substance found in the bark of Pausinystalia yohimbe , a tree found in Central and Western Africa.
These receptors normally bind adrenaline to suppress its effects, one of which is encouraging the body to burn fat for fuel. A study involving 20 elite soccer players found that taking 10 mg of yohimbine twice daily helped them shed 2. Keep in mind that these athletes were already quite lean, so a 2.
Further research is needed on the long-term effects of yohimbine. Nonetheless, more information is needed on yohimbine before it can be recommended as a go-to fat-burning supplement.
Furthermore, because yohimbine keeps your adrenaline levels elevated, it may cause side effects like nausea, anxiety, panic attacks, and high blood pressure It also can interact with common medications for blood pressure and depression. If you take medications for these conditions or have anxiety, you might want to avoid yohimbine Yohimbine may help you burn fat by keeping adrenaline levels high and blocking receptors that normally suppress fat-burning.
However, it can cause unpleasant side effects in some people. However, they often do not live up to their hefty claims and may even harm your health 2.
Unfortunately, there have been many cases of fat-burning supplements being pulled off the market because they were tainted with harmful ingredients Additionally, there have been many cases in which contaminated supplements caused dangerous side effects like high blood pressure, strokes, seizures, and even death On a brighter note, the natural supplements listed above can help you burn fat when added to a health-promoting routine.
Keep in mind that a supplement cannot replace a nutrient-rich diet and regular exercise. They simply help you get the most out of health-promoting activities like exercising and eating a balanced diet. In some cases, commercial fat burners can be dangerous, as they are not FDA regulated.
There have been cases of dangerous side effects and contamination with harmful ingredients. Several other supplements may help you lose weight.
However, they either have side effects or lack evidence to support their claims. There are other supplements that may help you burn fat, including 5-HTP, synephrine, green coffee bean extract, CLA, and L-carnitine. However, they each have limitations.
However, plenty of natural solutions can help you burn more fat when combined with a health-promoting lifestyle that includes eating a nutrient-rich diet and exercising. These natural solutions include caffeine, green tea extract, protein supplements, soluble fiber supplements, and yohimbine.
Among these, caffeine, green tea extract, and protein supplements are likely to be the most effective at helping you burn fat. Talk with a healthcare professional before starting the use of any new supplement to make sure you fully understand any risks, benefits, or interactions.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Several natural foods and beverages have been shown to increase metabolism and promote fat loss.
These 11 healthy foods can help you burn fat. testosterone levels are important in both genders, and deficiency can cause weight gain. Women receiving Garcinia cambogia lost significantly more weight 3.
However, Garcinia cambogia did not alter appetite, and the study produced no evidence that the supplement affected feelings of satiety. Participants in both groups lost weight, but the between-group weight-loss differences were not statistically significant. HCA also had no effect on body fat loss.
A review and meta-analysis of 12 randomized controlled trials with a total of participants examined the effects of Garcinia cambogia on weight loss [ ]. Therefore, the effect of Garcinia cambogia on body weight remains uncertain. The reported adverse effects of Garcinia cambogia and HCA are generally mild and include headache, nausea, upper respiratory tract symptoms, and gastrointestinal symptoms [ , , ].
However, dietary supplements containing Garcinia cambogia have been implicated in three cases of mania, which might have been caused by the serotonergic activity of HCA [ ]. Symptoms included grandiosity an unrealistic sense of superiority , irritability, pressured speech, and decreased need for sleep.
Reports have also described 10 cases of liver toxicity, resulting in one death and two liver transplants, in people taking products containing Garcinia cambogia [ 43 , ].
In most of these cases, the products contained other botanical ingredients and minerals as well, so the toxicity cannot be definitively attributed to Garcinia cambogia.
Because all clinical trials of Garcinia cambogia and HCA have been short, its long-term safety is unknown. Glucomannan is a soluble dietary fiber derived from konjac root Amorphophallus konjac that can absorb up to 50 times its weight in water [ 16 ].
Like guar gum, glucomannan has been proposed to increase feelings of satiety and fullness and prolong gastric emptying by absorbing water in the gastrointestinal tract [ 16 , , ]. It might also reduce fat and protein absorption in the gut [ 16 ].
Glucomannan appears to have beneficial effects on blood lipids and glucose levels [ ], but its effects on weight loss are inconsistent. At the end of the study, glucomannan produced significantly greater weight loss mean loss of 2. In another study conducted in the United States, supplementation with glucomannan 3.
Eight weeks of glucomannan supplementation 1. The authors of a systematic review of six randomized controlled trials with a total of participants concluded that 1. Similarly, a meta-analysis of eight trials that included participants found that glucomannan did not significantly affect weight loss compared to placebo [ ].
The authors of an older meta-analysis of 14 studies designed primarily to investigate glucomannan's effect on lipid and blood glucose levels concluded that 1.
Little is known about the long-term safety of glucomannan. Glucomannan appears to be well tolerated for short-term use, with minor adverse effects, including belching, bloating, loose stools, flatulence, diarrhea, constipation, and abdominal discomfort [ , , , ].
The use of tablet forms of glucomannan was reported to be associated with seven cases of esophageal obstruction in — in Australia [ 99 ].
Users should therefore be cautious when taking glucomannan tablets. Powdered and capsule forms have not been associated with this effect [ ]. The seeds or beans of the coffee plant Coffea arabica, Coffea canephora, Coffea robusta are green until they are roasted.
Compared to roasted beans, green coffee beans have higher levels of chlorogenic acid. Green coffee extract, probably because of its chlorogenic acid content, inhibits fat accumulation in mice and humans by regulating adipogenesis. Green coffee extract also modulates glucose metabolism [ ], perhaps by reducing glucose absorption in the gut [ ].
Green coffee beans contain caffeine see section on caffeine above [ ], although decaffeinated forms are available [ 16 ]. In mice, green coffee bean extract in combination with a high-fat diet significantly reduced body weight gain and fat mass [ , ].
Only a few clinical trials have examined the effects of green coffee bean extract on weight loss in humans, and all were of poor methodological quality. The researchers concluded that green coffee bean extract has a moderate but significant effect on body weight mean weight loss of 2.
The authors of another small clinical trial claimed to show a benefit of green coffee bean extract for weight loss [ ], but the study was strongly criticized by the FTC for having several critical flaws in its design [ , ].
Two of the three study authors subsequently retracted the journal publication. Green coffee bean extract appears to be well tolerated, but its safety has not been rigorously studied. Reported adverse effects include headaches and urinary tract infections [ ]. The caffeine naturally present in green coffee beans acts as a stimulant and can cause adverse effects, depending on the dose and whether it is combined with other stimulants see section on caffeine above.
Green tea Camellia sinensis is a popular beverage consumed worldwide that has several purported health benefits [ ]. Green tea is present in some dietary supplements, frequently in the form of green tea extract. The active components of green tea that are associated with weight loss are caffeine see section on caffeine above and catechins, primarily epigallocatechin gallate EGCG , which is a flavonoid [ 41 , ].
A typical brewed cup of green tea has about — mg catechins [ ] and 45 mg caffeine. It has been suggested that green tea and its components might reduce body weight by increasing energy expenditure and fat oxidation, reducing lipogenesis, and decreasing fat absorption [ 41 , ].
Green tea might also decrease carbohydrate digestion and absorption [ ]. Available green tea extracts cover the range from minimally processed tea leaves to highly processed, manufactured concentrates of single constituents, such as EGCG.
The authors of a meta-analysis of six randomized controlled trials with a total of 98 participants found that caffeine alone or in combination with catechins significantly increases energy expenditure in a dose-dependent fashion compared with placebo [ ].
This effect might be important for maintaining weight loss by helping counteract the decrease in metabolic rate that can occur during weight loss.
Catechins combined with caffeine also significantly increase fat oxidation, but caffeine alone does not. Other human research indicates that EGCG alone does not increase resting metabolic rate, fat oxidation, or the thermic effect of feeding the increase in metabolic rate associated with the digestion and absorption of food [ , ].
Taken together, these findings suggest that green tea catechins and caffeine might act synergistically [ 41 , , ]. Several human studies have examined the effects of green tea catechins on weight loss and weight maintenance.
A Cochrane Review analyzed the results from 14 randomized controlled trials of green tea preparations in a total of 1, participants with overweight or obesity [ ]. The trials lasted from 12 to 13 weeks, and doses of green tea catechins ranged from to 1, mg; in 10 of the 14 trials, the green tea preparations contained caffeine.
Green tea supplementation reduced body weight by a mean of 0. However, when the authors analyzed the six studies that were conducted outside of Japan where study methodologies were less heterogeneous than in the Japanese studies , they found no statistically significant difference in weight loss for green tea compared to placebo.
The authors reported that green tea catechins combined with caffeine over a median of 12 weeks modestly yet significantly reduced body weight by a mean of 1. Only two studies in this meta-analysis examined the effects of green tea catechins alone.
Their results suggest that green tea catechins alone do not affect body weight or other anthropometric measurements. A meta-analysis of 11 randomized controlled trials found that people who took EGCG combined with caffeine for 12—13 weeks lost a mean of 1.
In , EFSA examined health claims related to green tea and concluded that "a cause and effect relationship has not been established between the consumption of catechins including EGCG from green tea … and contribution to the maintenance or achievement of a normal body weight" [ ].
Taken together, the findings of these studies suggest that if green tea is an effective weight-loss aid, any effect it has is small and not likely to be clinically relevant [ , ]. No adverse effects have been reported from the consumption of green tea as a beverage [ ]. For green tea extract, most reported adverse effects are mild to moderate, and they include nausea, constipation, abdominal discomfort, and increased blood pressure [ ].
Toxicology studies in rats and mice show that green tea extract does not cause cancer but does cause nonneoplastic lesions in many areas of the body, including the nose, liver, and bone marrow [ ].
Other evidence in mice shows that high doses of catechins cause liver toxicity. There is also increasing evidence in humans that green tea extract might cause liver damage, though the underlying mechanism is not well understood [ ].
An analysis of 1, postmenopausal women participating in the Minnesota Green Tea Trial found that women who consumed green tea extract containing 1, mg total catechins including mg EGCG and Consumption of some green tea extracts—primarily ethanolic extracts of green tea—has also been linked to liver damage in at least 50 case reports since [ 43 , ].
In , the U. Pharmacopeia USP systematically reviewed the safety of green tea products [ ]. The USP noted that problems are more likely when green tea extract is taken on an empty stomach and, therefore, advises taking green tea extracts with food to minimize the possible risk of liver damage.
Other researchers and medical experts advise using dietary supplements containing green tea extract only with caution [ ]. Guar gum is a soluble dietary fiber derived from seeds of the Indian cluster bean Cyamopsis tetragonolobus [ 16 , ].
Guar gum is present in certain dietary supplements and is an ingredient in some food products, especially gluten-free baked goods, because it helps bind and thicken these products. Like glucomannan, guar gum is purported to promote weight loss by acting as a bulking agent in the gut; delaying gastric emptying; increasing feelings of satiety; and, theoretically, decreasing appetite and food intake [ 16 , ].
However, guar gum does not appear to enhance weight loss. In a meta-analysis of 20 randomized, double-blind, placebo-controlled trials that statistically pooled data from 11 trials, Pittler and colleagues evaluated the effects of guar gum for body weight reduction in a total of adults [ ].
Trial participants included people with hypercholesterolemia, hyperlipidemia, or type 1 or type 2 diabetes; menopausal women; and healthy volunteers. Compared with placebo, guar gum had no significant effect on weight loss. The authors concluded that guar gum is not effective for body weight reduction.
Reported adverse effects for guar gum are primarily gastrointestinal and include abdominal pain, flatulence, diarrhea, increased number of bowel movements, nausea, and cramps [ , , ].
Case reports indicate that guar gum can cause severe esophageal and small-bowel obstruction if taken without sufficient fluid [ , ]. However, these reports were about a guar gum product that is no longer available [ ]. In their meta-analysis, Pittler and colleagues concluded that given the adverse effects associated with the use of guar gum, the risks of taking it outweigh its benefits [ ].
Hoodia gordonii is a succulent plant that grows in the Kalahari Desert of southern Africa. The San people have traditionally used hoodia as an appetite suppressant during long hunts.
This anecdotal evidence, combined with results of a few animal studies indicating that hoodia reduces food intake [ ], led to the widespread marketing of hoodia as a weight-loss supplement in the United States in the early s.
Scientists have not determined the exact mechanism whereby hoodia might suppress appetite. A glycoside commonly called P57, which may have central nervous system activity [ ], is widely believed to be the main active ingredient, although not all researchers agree [ 16 , ].
Despite its popularity as a weight-loss supplement, very little scientific research on hoodia has been conducted in humans [ ]. Compared to placebo, hoodia extract had no significant effect on energy intake or body weight.
Hoodia has been reported to cause significant increases in heart rate and blood pressure [ ]. It also raises bilirubin and alkaline phosphatase levels which may indicate impaired liver function , although the clinical significance of these findings is unclear because hoodia has not been reported to affect levels of other liver enzymes.
Other side effects include headache, dizziness, nausea, and vomiting. In the past, some hoodia products were found to contain little or no hoodia [ ]. The human microbiota, which outnumber human cells by up to fold, have myriad roles in human health [ , ].
Although microbes are found throughout the human body, the vast majority inhabit the colon. The gut microbiota play an important role in nutrient and energy extraction from food.
Research in mice suggests that the gut microbiota affect not only use of energy from the diet but also energy expenditure and storage within the host [ ].
Whether these effects translate to humans is unknown. However, manipulating the gut microbiota has been proposed as a method to prevent or treat obesity in humans, and probiotics might provide a way to accomplish this. Probiotics are in foods, such as some yogurts, as well as dietary supplements.
The many different genera of probiotics include Lactobacillus, Streptococcus, and Bifidobacterium, which all have widely varying effects in the body [ , ].
Much of the research on probiotics and its influence on the gut microbiota and obesity has been in mice, and the results have been promising. For example, probiotic supplementation reduced body weight gain and fat accumulation in obese mice fed a high-fat diet [ ].
In humans, however, results of clinical trials that assessed the impact of probiotics on obesity-related endpoints have been inconsistent. In another randomized clinical trial, daily supplementation with 3.
However, among the 77 female participants, the Lactobacillus supplementation did significantly reduce body weight after 12 weeks loss of 1. Another recent systematic review and meta-analysis of 15 randomized controlled trials in individuals with overweight or obesity found that supplementation with various doses and strains of probiotics for 3 to 12 weeks resulted in larger reductions in body weight by 0.
However, these effects were small and of questionable clinical significance. The most recent systematic review and meta-analysis, which included 19 randomized trials in 1, participants, found that supplementation with probiotics or synbiotics products containing both probiotic organisms and prebiotic sugars, which microorganisms in the gastrointestinal tract use as metabolic fuel reduced waist circumference slightly by 0.
The findings from another meta-analysis of 14 trials in adults, 5 trials in children, and 12 trials in 1, infants suggested that probiotics promote an average loss of 0. Taken together, these results indicate that the effects of probiotics on body weight and obesity might depend on several factors, including the probiotic strain, dose, and duration as well as certain characteristics of the user, including age, sex, and baseline body weight.
Additional research is needed to understand the potential effects of probiotics on body fat, body weight, and obesity in humans. Many probiotic strains derive from species with a long history of safe use in foods or from microorganisms that colonize healthy gastrointestinal tracts.
For these reasons, the common probiotic species—such as Lactobacillus species acidophilus, casei, fermentum, gasseri, johnsonii, paracasei, plantarum, rhamnosus, and salivarius and Bifidobacterium species adolescentis, animalis, bifidum, breve, and longum —are unlikely to cause harm [ ].
Side effects of probiotics are usually minor and consist of self-limited gastrointestinal symptoms, such as gas. In a few cases, mainly involving individuals who were severely ill or immunocompromised, the use of probiotics has been linked to bacteremia, fungemia fungi in the blood , or infections that result in severe illness [ , ].
For individuals with compromised immune function or other serious underlying diseases, the World Gastroenterology Organisation advises restricting probiotic use to the strains and indications that have proven efficacy [ ].
Pyruvate is a three-carbon compound that is generated in the body through glycolysis [ ]. Pyruvate is also available as a dietary supplement, frequently in the form of calcium pyruvate. Researchers have suggested that pyruvate enhances exercise performance and reduces body weight and body fat, possibly by increasing lipolysis and energy expenditure [ 6 , , ].
Only a few studies have examined the effects of pyruvate supplementation in humans. Although some of these studies suggest that pyruvate decreases body weight and body fat, others do not.
At the end of the trial, the pyruvate group had significant decreases in body weight mean loss of 1. In the placebo group, these measurements did not change significantly compared to baseline. However, a double-blind, placebo-controlled trial in 23 women who were overweight mean BMI The authors of a systematic review and meta-analysis of six randomized controlled trials in a total of participants concluded that 5—30 g pyruvate for 3—6 weeks reduces body weight by a mean of 0.
However, the authors noted that the methodological quality of all trials is weak, preventing them from drawing firm conclusions. The safety of pyruvate has not been rigorously studied.
Pyruvate might also increase LDL levels and decrease HDL levels [ , ]. Additional research is needed to better understand the safety and possible side effects of this compound.
Raspberry ketone is the primary aroma compound found in red raspberries Rubus idaeus , and it is added to some foods as a flavoring agent [ 16 , ]. In vitro and animal studies suggest that raspberry ketone might help prevent weight gain by increasing fatty acid oxidation, suppressing lipid accumulation, and inhibiting pancreatic lipase activity [ 16 ].
Although it has been touted on the Internet and national television as an effective way to burn fat, little evidence exists to support this claim. In mice fed a high-fat diet, raspberry ketone supplementation reduced food intake and body weight compared to the same diet without raspberry ketone [ ].
Only one randomized controlled trial has examined the effects of a dietary supplement containing raspberry ketone on weight loss. This product contained 2, mg of a proprietary blend of raspberry ketone, caffeine, bitter orange, ginger, garlic, cayenne, L-theanine, and pepper extract along with B-vitamins and chromium.
During the 8-week study, participants followed a calorie-restricted diet approximately calories less per day than estimated needs and engaged in moderate exercise 60 minutes 3 days per week.
Compared to the placebo group, those receiving METABO lost significantly more body weight mean loss of 1. However, 25 of the 70 participants dropped out of the study, and results were reported for only the 45 participants who completed the study i.
Furthermore, the product contained many ingredients in addition to raspberry ketone, making it impossible to determine the effects of raspberry ketone alone.
Typical diets provide only a few mg of raspberry ketone a day. Doses contained in dietary supplements typically range from to 1, mg, and the safety of such doses has never been evaluated in humans [ ].
Participants in the METABO study described above had no serious adverse effects [ ]. However, additional research on raspberry ketone is needed to better understand its safety and side effects.
Vitamin D, which is fat soluble, is present in a few foods, such as fatty fish, cheese, egg yolks, and vitamin D-fortified milk. It is also available in many dietary supplements, and humans synthesize it naturally when their skin is exposed to sunlight.
Vitamin D promotes calcium absorption in the gastrointestinal tract and is needed for proper bone growth and remodeling [ 56 ]. Observational studies indicate that greater body weights are associated with lower vitamin D status, and individuals with obesity frequently have marginal or deficient circulating levels of vitamin D [ ].
Nevertheless, the association between vitamin D and obesity raises the question of whether increasing vitamin D concentrations might reduce body weight [ , ]. Despite the association between low vitamin D levels and obesity, scientific evidence does not support a cause-and-effect relationship.
The authors commented that the cause of this finding might have been stored vitamin D in body fat and skeletal muscle that was released during weight loss. However, according to a meta-analysis of 12 vitamin D supplementation trials including 5 in which body composition measurements were primary outcomes , vitamin D supplements without calorie restriction did not affect body weight or fat mass compared to placebo [ ].
Overall, the available research suggests that consuming higher amounts of vitamin D or taking vitamin D supplements does not promote weight loss. Vitamin D toxicity can cause anorexia, weight loss, polyuria, and heart arrhythmias.
It can also raise calcium blood levels, which can cause vascular and tissue calcification. White kidney bean or bean pod Phaseolus vulgaris is a legume that is native to Mexico, Central America, and South America and is cultivated worldwide [ ].
Phaseolus vulgaris extract is an ingredient in some weight-loss dietary supplements marketed as carbohydrate- or starch-absorption blockers. Laboratory research indicates that Phaseolus vulgaris extract inhibits alpha-amylase activity, so experts have hypothesized that the plant interferes with the breakdown and absorption of carbohydrates in the gastrointestinal tract [ 16 , ].
Phaseolus vulgaris might also act as an appetite suppressant [ , ]. The effect of Phaseolus vulgaris on weight loss and body fat has been examined in a few clinical trials, which had inconsistent results.
In a randomized, double-blind, placebo-controlled trial in Italy, 60 women who were mildly overweight mean BMI 26 and age 20—45 followed a 2,—2,calorie meal plan and took a tablet containing approximately mg dried aqueous extract of Phaseolus vulgaris Phase 2 Starch Neutralizer IV or a placebo once daily before eating a carbohydrate-rich meal [ ].
After 30 days, those receiving Phaseolus vulgaris extract lost significantly more weight mean weight loss 2. Those in the Phaseolus vulgaris group also experienced a significantly greater reduction in fat mass, adipose tissue thickness, and waist—hip—thigh circumference.
However, the authors noted that the quality of the trials included in their review was poor, making it impossible to draw firm conclusions. After the publication of that review, a week clinical trial in men and women with overweight or obesity BMI 25—35 showed that Phaseolus vulgaris modestly yet significantly reduced body weight and body fat [ ].
Compared to those taking placebo, those receiving Phaseolus vulgaris lost significantly more body weight mean loss of 2. Reported adverse effects for Phaseolus vulgaris are minor and include headaches, soft stools, flatulence, and constipation [ ].
All of these functions ultimately play a role in how efficiently we can lose weight. So, if you're looking to shed some fat, you should be looking into what you're eating just as much as you are how much you're eating.
Below, our experts share 5 vitamins that aid in weight loss. Vitamin D has a heavy hand in many bodily functions. Its deficiency has been linked to poor metabolic health, which is what causes our bodies to burn calories; altered insulin sensitivity, which determines our blood sugar ; and altered levels of the hormone that determines our hunger levels , leptin, Erin Kenney, R.
If we don't get enough of it, we risk not burning as many calories as well as potentially consuming more—not the ideal combo for weight loss. This vitamin is also important for building and maintaining strong bodies. Low bone density is often linked with low vitamin D levels, says Joanne Keaveney, R.
That can lead to joint issues , fractures, bone pain, and increase your risk of fractures, making exercise difficult. Vitamin D is known best as being the "sunshine vitamin", Keaveney says, since we obtain some of it from direct sunlight.
But, scientists are finding that we're "no longer get proper amounts from the sun due to polluted ozone layer and less time in sun due to skin cancer risks," Keaveney says. The best place to obtain vitamin D otherwise is through oily fishes like salmon, mackerel and anchovies.
Egg yolks, lean meat, milk also have some amount of vitamin D. Adults are advised to get around 15 micrograms of vitamin D per day by the National Institutes of Health. This part of the B vitamins "plays an important role in the metabolism of your fat through your liver," says Keanevey.
B12 might be difficult to get enough of if you participant in a mostly plant-based diet. A majority of our consumption of this vitamin comes from animal products such as beef and fish. Those who follow a vegan or vegetarian meal plans may want to speak with their doctors about supplementation.
It's recommended for adults to get about 2. This vitamin has a slew of jobs in the body. For starters, zinc aids in carb and fat metabolism, turning these fuel sources into usable energy, says Keanevey.
It may also play a part in preserving lean muscle mass —and, the more muscle mass you have, the more calories you burn, since muscle requires more energy to stay alive than fat.
The thyroid gland also needs zinc to help produce hormones, which is important in metabolism. Interestingly enough, it also plays a role in our senses of taste and smell, and helps heal wounds.
The Forbes Health editorial team is independent Fat-burning vitamins objective. To vitwmins support our reporting work, and to continue our ability to Hyperglycemia and fertility this content for free to our readers, Fat-ubrning receive vvitamins from the companies that advertise on the Forbes Health site. This compensation comes from two main sources. Firstwe provide paid placements to advertisers to present their offers. This site does not include all companies or products available within the market. The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health.Video
5 BEST Supplements To Lose Fat (Use These To Speed Up Fat-Burning) A quick Vitamuns search for weight-loss supplements brings upFat-burning vitamins, Bluetooth glucose monitor how many viamins these fitamins have been proven to help Vitamons lose weight? But do any of these weight-loss supplements Fay-burning work? We make it Fat-burning vitamins for you to Fat-nurning in a Metabolic syndrome insulin levels trial for Weight management, and get access to the latest treatments not yet widely available - and be a part of finding a cure. Probiotics have become very popular in the past few years as the importance of the integrity of the gut microbiome for good health has become clearer. A meta-analysis of weight-loss studies comparing the use of probiotics with a placebo showed that probiotic use leads to a significant, albeit small, reduction in body weight and body-fat percentage compared to placebo². Fiber has been shown to promote weight loss through various mechanisms.Fat-burning vitamins -
Combining caffeine with other stimulants, such as bitter orange and ephedrine, can potentiate these adverse effects. Calcium is an essential mineral that is stored in the bones and teeth, where it supports their structure and function.
Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, and hormonal secretion [ 56 ]. Several studies have correlated higher calcium intakes with lower body weight or less weight gain over time [ ].
Two explanations have been proposed. First, high calcium intakes might reduce calcium concentrations in fat cells by decreasing the production of parathyroid hormone and the active form of vitamin D.
Decreased intracellular calcium concentrations, in turn, might increase fat breakdown and discourage fat accumulation in these cells [ 59 ]. Second, calcium from food or supplements might bind to small amounts of dietary fat in the digestive tract and prevent absorption of this fat [ 59 , 62 , 63 ].
Dairy products, in particular, might contain additional components that have even greater effects on body weight than their calcium content alone would suggest [ 60 , ]. For example, protein and other components of dairy products might modulate appetite-regulating hormones [ 61 ].
However, the results from clinical trials examining the effects of calcium on body weight have been largely negative. Compared to placebo, calcium supplementation for 2 years had no clinically significant effects on weight.
The authors of four reviews of published studies on the effects of calcium from supplements or dairy products on weight management reached similar conclusions [ ]. These reviews include a evidence report from the Agency for Healthcare Research and Quality whose authors concluded that, overall, clinical trial results do not support an effect of calcium supplementation on weight [ 70 ].
In addition, a meta-analysis of 41 randomized controlled trials found no benefit of calcium supplementation or increased dairy food consumption for body weight or body fat [ 73 ]. A meta-analysis of 33 randomized trials and longitudinal studies lasting 12 weeks to 6 years found that calcium from foods or supplements had no overall effect on body weight [ 74 ].
However, in subgroup analyses, calcium did reduce body weight in some groups, including children, adolescents, adult men, premenopausal women, women older than 60, and people with normal BMI [ 74 ].
Overall, the results from clinical trials do not support a clear link between higher calcium intakes and lower body weight, prevention of weight gain, or weight loss. High intakes of calcium can cause constipation and might interfere with the absorption of iron and zinc, although this effect is not well established.
High intakes of calcium from supplements, but not foods, have been associated with an increased risk of kidney stones [ 56 , ]. Capsaicinoids give chili peppers their characteristic pungent flavor. Capsaicin is the most abundant and well-studied capsaicinoid [ 78 ].
Capsaicin and other capsaicinoids have been proposed to have anti-obesity effects via their ability to increase energy expenditure and lipid oxidation, attenuate postprandial insulin response, increase satiety, and reduce appetite and energy intake [ ].
Other research suggests that capsaicin increases satiety by inducing gastrointestinal distress e. Most research on capsaicin and other capsaicinoids focuses on their effects on energy intake and appetite, rather than body weight.
A meta-analysis of eight randomized, placebo-controlled clinical trials evaluated the effects of capsaicinoids on ad libitum energy intake in a total of participants who had a normal body weight or were moderately overweight [ 78 ]. Doses of capsaicinoids ranged from 0. Overall, consuming capsaicinoids significantly reduced energy intake by a mean of 74 kcal per meal; body weight was not assessed, so the impact of this calorie reduction on weight loss cannot be quantified.
The authors noted that the results suggest that at least 2 mg capsaicinoids are needed to reduce calorie intake but that the studies were very heterogeneous. However, the calorie reductions did not significantly affect body weight at either 6 weeks or 12 weeks.
It might also increase serum insulin and reduce high-density lipoprotein HDL cholesterol levels. Otherwise, capsaicin and other capsaicinoids appear to be safe. Research is underway to reduce the pungency and chili taste associated with capsaicin while retaining its potential biological effects [ 81 ].
Carnitine is the generic term for several compounds, including L-carnitine itself, several acylcarnitines e. It is composed of the amino acids lysine and methionine [ 84 ].
Carnitine is naturally present in animal products such as meat, fish, poultry, and milk and dairy products; small amounts are present in some plant foods. Humans synthesize carnitine from its constituent amino acids, so dietary carnitine intake is not necessary. Almost all cells of the body contain carnitine, which transports fatty acids into the mitochondria and acts as a cofactor for fatty acid beta-oxidation [ 85 ].
Because of these effects, carnitine has been proposed as a weight-loss agent. A systematic review and meta-analysis combined the results from nine carnitine supplementation clinical trials in adults including the two described above that assessed weight loss [ 85 ].
The trials included a total of participants. In eight trials, the daily carnitine doses ranged from 1. Overall, study participants who received carnitine supplements lost an average of 1. Additional research on carnitine for weight loss is warranted. Rarer side effects include muscle weakness in patients with uremia and seizures in those with seizure disorders.
Some research indicates that intestinal bacteria metabolize carnitine to form trimethylamine N-oxide TMAO , a substance that might increase the risk of cardiovascular disease [ 91 ]. This effect appears to be more pronounced in people who consume meat than in vegans or vegetarians.
The implications of this effect are not well understood and require more research. Chitosan is a manufactured polysaccharide that is commercially prepared from the exoskeletons of crustaceans. It is purported to promote weight loss by binding to some dietary fat in the digestive tract, preventing its absorption [ 16 , 41 ].
Chitosan might also decrease cholesterol absorption [ 16 ]. Chitosan capsules taken before meals total of 2. However, the amount of fat that the chitosan trapped would result in a loss of only 1 lb body fat over about 7 months.
Chitosan had no significant effect on fecal fat excretion in the women compared to the control group. At the end of the study, those in the treatment group lost a mean of 1 kg body weight compared to a mean weight gain of 1. In this study, chitosan treatment reduced body weight mean weight loss about 2.
The authors of a Cochrane Review that included 13 trials examining the effect of chitosan on body weight found that chitosan, when taken for 4 weeks to 6 months, reduced body weight by a mean of 1.
They concluded that chitosan appears to be more effective than placebo for short-term weight loss, but most studies have been of poor quality. The authors also noted that results from high-quality trials indicate that chitosan has minimal effects on body weight, and these effects are probably clinically insignificant.
The adverse effects of chitosan are minor and primarily involve the gastrointestinal tract. They include flatulence, bloating, mild nausea, constipation, indigestion, and heartburn [ 93 , 95 , 96 ]. Because chitosan is derived from shellfish, people who are allergic to shellfish could theoretically be allergic to chitosan [ 97 ].
The trivalent form of chromium chromium III is an essential trace mineral that potentiates the action of insulin. Dietary supplements commonly contain chromium in the form of chromium picolinate, which consists of chromium and picolinic acid, although they might also contain other forms, including chromium nicotinate and chromium yeast [ 99 ].
Poor chromium status might contribute to impaired glucose tolerance and type 2 diabetes [ 98 ]. Researchers have hypothesized that chromium supplements increase lean muscle mass and promote fat loss, but study results have been equivocal [ 41 , ]. Some research indicates that these supplements might also reduce food intake, hunger levels, and fat cravings [ ], although data on these effects are sparse.
Several studies have evaluated the effects of chromium supplements, usually in the form of chromium picolinate, on weight loss. Six of the trials included resistance or weight training, and three did not.
Chromium picolinate supplementation reduced body weight by 1. Also in , a systematic review and meta-analysis of 11 randomized controlled trials including most of the trials evaluated in the Cochrane Review examined the effects of chromium supplementation in a total of individuals with overweight or obesity [ 99 ].
The authors concluded that daily doses of to 1, mcg chromium for 8 to 26 weeks reduce body weight by 0. Like the authors of the Cochrane Review, these authors noted that the effect is small and of "uncertain" clinical relevance. Similar findings were reported from an earlier meta-analysis of 12 trials [ ].
Trivalent chromium appears to be well tolerated. Adverse effects from clinical trials include watery stools, headache, weakness, nausea, vomiting, constipation, vertigo, and urticaria hives [ 99 , ]. Chromium does not have an established UL because few serious adverse effects have been linked to high intakes [ 98 ].
Hexavalent chromium chromium VI is toxic and not found in food or dietary supplements. Forskolin is a compound isolated from the roots of Coleus forskohlii , a plant that grows in subtropical areas, such as India and Thailand.
Forskolin is purported to promote weight loss by enhancing lipolysis and reducing appetite [ , ], possibly by stimulating cyclic adenosine monophosphate cAMP production.
This increased cAMP production, in turn, is thought to activate lipase and promote the release of fatty acids from adipose tissue [ 16 ]. Although animal studies indicate that forskolin reduces food intake [ , ], research in humans is very limited and inconclusive.
Compared to placebo, Coleus forskohlii extract had no effect on body weight, appetite, caloric intake, or macronutrient intake. In a study in mice, Coleus forskohlii extract caused dose-dependent hepatotoxicity, but pure forskolin did not have this effect, suggesting that other component s of Coleus forskohlii extract might be responsible for the hepatotoxicity [ ].
Forskolin has not been evaluated in longer term trials. Additional research is needed to better understand the safety and side effects of both short- and long-term use. Conjugated linoleic acid CLA is a mixture of linoleic acid isomers containing conjugated double bonds that is present mainly in dairy products and beef.
The various isomeric forms of CLA include c9,tCLA and t10,cCLA, and it is available in dietary supplements as a triacylglycerol or as a free fatty acid [ ].
Researchers have suggested that CLA enhances weight loss by increasing lipolysis and fatty acid oxidation in skeletal muscle, reducing lipogenesis, and promoting apoptosis in adipose tissue [ 17 , ].
Although CLA appears to reduce body fat mass in animals [ 17 ], results from human studies suggest that its effects are small and of questionable clinical relevance [ ]. One double-blind, placebo-controlled trial evaluated the effects of CLA supplementation as a mixture of c9,tCLA and t10,cCLA in male and female volunteers who were overweight BMI 25—30 consuming an ad libitum diet [ ].
Participants received CLA as a free fatty acid 3. At the end of the study, body fat mass dropped by significant amounts with both forms of CLA compared with placebo; reductions, on average, were 6. Supplementation with CLA as a free fatty acid but not as a triacylglycerol also increased lean body mass compared with placebo.
In another double-blind crossover trial, daily supplementation with CLA oil 6. These findings are similar to those from a randomized, double-blind, placebo- controlled trial in 63 adults with overweight or obesity BMI 24—35 that found statistically significant, but small, reductions in mean weight 0.
In contrast, those in the placebo group did not lose a significant amount of body weight 0. However, 3. The authors of a systematic review and meta-analysis of seven randomized controlled trials concluded that taking 2. However, the authors noted that the "magnitude of these effects is small, and the clinical relevance is uncertain.
CLA appears to be well tolerated. Most reported adverse effects are minor, consisting mainly of gastrointestinal disturbances, such as abdominal discomfort and pain, constipation, diarrhea, loose stools, nausea, vomiting, and dyspepsia [ 3 , , , , , ]. CLA might also increase some markers of oxidative stress and decrease breastmilk fat levels, but additional research is needed to confirm these effects [ ].
CLA has been linked to hepatitis in three case reports [ ]. However, whether CLA caused this toxicity cannot be definitively established because the products were not analyzed to rule out the presence of a contaminant. CLA might adversely affect lipid profiles, although results from studies are inconsistent.
Some research indicates that CLA has no major effect on lipid profiles, but other research shows that certain CLA isomers might decrease HDL cholesterol and increase lipoprotein a levels [ , , , ].
The CLA isomer t10,cCLA has also been reported to increase insulin resistance and glycemia in men with obesity and metabolic syndrome [ , ]. Fucoxanthin is a carotenoid in brown seaweed and other algae. Results from laboratory and animal studies suggest that fucoxanthin might promote weight loss by increasing resting energy expenditure and fatty acid oxidation as well as by suppressing adipocyte differentiation and lipid accumulation [ , ].
Only one clinical trial has been conducted on the possible weight-loss effects of fucoxanthin. This week trial used Xanthigen, a dietary supplement containing brown seaweed extract and pomegranate-seed oil [ ]. Compared to the placebo group, those receiving Xanthigen lost significantly more body weight by the end of the trial mean loss of 6.
The safety of fucoxanthin has not been thoroughly evaluated in humans. Although participants using Xanthigen in the clinical trial described above reported no adverse effects [ ], further investigation of the safety and potential side effects of fucoxanthin at various levels of intake is required.
Garcinia cambogia is a fruit-bearing tree that grows throughout Asia, Africa, and the Polynesian islands [ ]. The pulp and rind of its fruit contain high amounts of hydroxycitric acid HCA , a compound that has been proposed to inhibit lipogenesis, increase hepatic glycogen synthesis, suppress food intake, and reduce weight gain [ 6 , 15 , , , ].
Studies in rats have found that Garcinia cambogia suppresses food intake and inhibits weight gain [ 3 ]. In humans, however, the evidence on whether Garcinia cambogia or HCA is effective for weight loss is conflicting, and any effects it has appear to be small [ 6 , 17 , ].
In one randomized, placebo-controlled trial, 89 women who were mildly overweight mean BMI Women receiving Garcinia cambogia lost significantly more weight 3. However, Garcinia cambogia did not alter appetite, and the study produced no evidence that the supplement affected feelings of satiety.
Participants in both groups lost weight, but the between-group weight-loss differences were not statistically significant. HCA also had no effect on body fat loss. A review and meta-analysis of 12 randomized controlled trials with a total of participants examined the effects of Garcinia cambogia on weight loss [ ].
Therefore, the effect of Garcinia cambogia on body weight remains uncertain. The reported adverse effects of Garcinia cambogia and HCA are generally mild and include headache, nausea, upper respiratory tract symptoms, and gastrointestinal symptoms [ , , ].
However, dietary supplements containing Garcinia cambogia have been implicated in three cases of mania, which might have been caused by the serotonergic activity of HCA [ ]. Symptoms included grandiosity an unrealistic sense of superiority , irritability, pressured speech, and decreased need for sleep.
Reports have also described 10 cases of liver toxicity, resulting in one death and two liver transplants, in people taking products containing Garcinia cambogia [ 43 , ].
In most of these cases, the products contained other botanical ingredients and minerals as well, so the toxicity cannot be definitively attributed to Garcinia cambogia.
Because all clinical trials of Garcinia cambogia and HCA have been short, its long-term safety is unknown. Glucomannan is a soluble dietary fiber derived from konjac root Amorphophallus konjac that can absorb up to 50 times its weight in water [ 16 ].
Like guar gum, glucomannan has been proposed to increase feelings of satiety and fullness and prolong gastric emptying by absorbing water in the gastrointestinal tract [ 16 , , ]. It might also reduce fat and protein absorption in the gut [ 16 ]. Glucomannan appears to have beneficial effects on blood lipids and glucose levels [ ], but its effects on weight loss are inconsistent.
At the end of the study, glucomannan produced significantly greater weight loss mean loss of 2. In another study conducted in the United States, supplementation with glucomannan 3. Eight weeks of glucomannan supplementation 1.
The authors of a systematic review of six randomized controlled trials with a total of participants concluded that 1. Similarly, a meta-analysis of eight trials that included participants found that glucomannan did not significantly affect weight loss compared to placebo [ ].
The authors of an older meta-analysis of 14 studies designed primarily to investigate glucomannan's effect on lipid and blood glucose levels concluded that 1.
Little is known about the long-term safety of glucomannan. Glucomannan appears to be well tolerated for short-term use, with minor adverse effects, including belching, bloating, loose stools, flatulence, diarrhea, constipation, and abdominal discomfort [ , , , ].
The use of tablet forms of glucomannan was reported to be associated with seven cases of esophageal obstruction in — in Australia [ 99 ]. Users should therefore be cautious when taking glucomannan tablets.
Powdered and capsule forms have not been associated with this effect [ ]. The seeds or beans of the coffee plant Coffea arabica, Coffea canephora, Coffea robusta are green until they are roasted. Compared to roasted beans, green coffee beans have higher levels of chlorogenic acid.
Green coffee extract, probably because of its chlorogenic acid content, inhibits fat accumulation in mice and humans by regulating adipogenesis. Green coffee extract also modulates glucose metabolism [ ], perhaps by reducing glucose absorption in the gut [ ].
Green coffee beans contain caffeine see section on caffeine above [ ], although decaffeinated forms are available [ 16 ]. In mice, green coffee bean extract in combination with a high-fat diet significantly reduced body weight gain and fat mass [ , ].
Only a few clinical trials have examined the effects of green coffee bean extract on weight loss in humans, and all were of poor methodological quality. The researchers concluded that green coffee bean extract has a moderate but significant effect on body weight mean weight loss of 2.
The authors of another small clinical trial claimed to show a benefit of green coffee bean extract for weight loss [ ], but the study was strongly criticized by the FTC for having several critical flaws in its design [ , ].
Two of the three study authors subsequently retracted the journal publication. Green coffee bean extract appears to be well tolerated, but its safety has not been rigorously studied.
Reported adverse effects include headaches and urinary tract infections [ ]. The caffeine naturally present in green coffee beans acts as a stimulant and can cause adverse effects, depending on the dose and whether it is combined with other stimulants see section on caffeine above.
Green tea Camellia sinensis is a popular beverage consumed worldwide that has several purported health benefits [ ]. Green tea is present in some dietary supplements, frequently in the form of green tea extract. The active components of green tea that are associated with weight loss are caffeine see section on caffeine above and catechins, primarily epigallocatechin gallate EGCG , which is a flavonoid [ 41 , ].
A typical brewed cup of green tea has about — mg catechins [ ] and 45 mg caffeine. It has been suggested that green tea and its components might reduce body weight by increasing energy expenditure and fat oxidation, reducing lipogenesis, and decreasing fat absorption [ 41 , ].
Green tea might also decrease carbohydrate digestion and absorption [ ]. Available green tea extracts cover the range from minimally processed tea leaves to highly processed, manufactured concentrates of single constituents, such as EGCG.
The authors of a meta-analysis of six randomized controlled trials with a total of 98 participants found that caffeine alone or in combination with catechins significantly increases energy expenditure in a dose-dependent fashion compared with placebo [ ]. This effect might be important for maintaining weight loss by helping counteract the decrease in metabolic rate that can occur during weight loss.
Catechins combined with caffeine also significantly increase fat oxidation, but caffeine alone does not. Other human research indicates that EGCG alone does not increase resting metabolic rate, fat oxidation, or the thermic effect of feeding the increase in metabolic rate associated with the digestion and absorption of food [ , ].
Taken together, these findings suggest that green tea catechins and caffeine might act synergistically [ 41 , , ]. Several human studies have examined the effects of green tea catechins on weight loss and weight maintenance.
A Cochrane Review analyzed the results from 14 randomized controlled trials of green tea preparations in a total of 1, participants with overweight or obesity [ ].
The trials lasted from 12 to 13 weeks, and doses of green tea catechins ranged from to 1, mg; in 10 of the 14 trials, the green tea preparations contained caffeine.
Green tea supplementation reduced body weight by a mean of 0. However, when the authors analyzed the six studies that were conducted outside of Japan where study methodologies were less heterogeneous than in the Japanese studies , they found no statistically significant difference in weight loss for green tea compared to placebo.
The authors reported that green tea catechins combined with caffeine over a median of 12 weeks modestly yet significantly reduced body weight by a mean of 1.
Only two studies in this meta-analysis examined the effects of green tea catechins alone. Their results suggest that green tea catechins alone do not affect body weight or other anthropometric measurements.
A meta-analysis of 11 randomized controlled trials found that people who took EGCG combined with caffeine for 12—13 weeks lost a mean of 1. In , EFSA examined health claims related to green tea and concluded that "a cause and effect relationship has not been established between the consumption of catechins including EGCG from green tea … and contribution to the maintenance or achievement of a normal body weight" [ ].
Taken together, the findings of these studies suggest that if green tea is an effective weight-loss aid, any effect it has is small and not likely to be clinically relevant [ , ].
No adverse effects have been reported from the consumption of green tea as a beverage [ ]. For green tea extract, most reported adverse effects are mild to moderate, and they include nausea, constipation, abdominal discomfort, and increased blood pressure [ ].
Toxicology studies in rats and mice show that green tea extract does not cause cancer but does cause nonneoplastic lesions in many areas of the body, including the nose, liver, and bone marrow [ ].
Other evidence in mice shows that high doses of catechins cause liver toxicity. There is also increasing evidence in humans that green tea extract might cause liver damage, though the underlying mechanism is not well understood [ ].
An analysis of 1, postmenopausal women participating in the Minnesota Green Tea Trial found that women who consumed green tea extract containing 1, mg total catechins including mg EGCG and Consumption of some green tea extracts—primarily ethanolic extracts of green tea—has also been linked to liver damage in at least 50 case reports since [ 43 , ].
In , the U. Pharmacopeia USP systematically reviewed the safety of green tea products [ ]. The USP noted that problems are more likely when green tea extract is taken on an empty stomach and, therefore, advises taking green tea extracts with food to minimize the possible risk of liver damage.
Other researchers and medical experts advise using dietary supplements containing green tea extract only with caution [ ]. Guar gum is a soluble dietary fiber derived from seeds of the Indian cluster bean Cyamopsis tetragonolobus [ 16 , ].
Guar gum is present in certain dietary supplements and is an ingredient in some food products, especially gluten-free baked goods, because it helps bind and thicken these products. Like glucomannan, guar gum is purported to promote weight loss by acting as a bulking agent in the gut; delaying gastric emptying; increasing feelings of satiety; and, theoretically, decreasing appetite and food intake [ 16 , ].
However, guar gum does not appear to enhance weight loss. In a meta-analysis of 20 randomized, double-blind, placebo-controlled trials that statistically pooled data from 11 trials, Pittler and colleagues evaluated the effects of guar gum for body weight reduction in a total of adults [ ].
Trial participants included people with hypercholesterolemia, hyperlipidemia, or type 1 or type 2 diabetes; menopausal women; and healthy volunteers. Compared with placebo, guar gum had no significant effect on weight loss.
The authors concluded that guar gum is not effective for body weight reduction. Reported adverse effects for guar gum are primarily gastrointestinal and include abdominal pain, flatulence, diarrhea, increased number of bowel movements, nausea, and cramps [ , , ].
Case reports indicate that guar gum can cause severe esophageal and small-bowel obstruction if taken without sufficient fluid [ , ].
However, these reports were about a guar gum product that is no longer available [ ]. In their meta-analysis, Pittler and colleagues concluded that given the adverse effects associated with the use of guar gum, the risks of taking it outweigh its benefits [ ]. Hoodia gordonii is a succulent plant that grows in the Kalahari Desert of southern Africa.
The San people have traditionally used hoodia as an appetite suppressant during long hunts. This anecdotal evidence, combined with results of a few animal studies indicating that hoodia reduces food intake [ ], led to the widespread marketing of hoodia as a weight-loss supplement in the United States in the early s.
Scientists have not determined the exact mechanism whereby hoodia might suppress appetite. A glycoside commonly called P57, which may have central nervous system activity [ ], is widely believed to be the main active ingredient, although not all researchers agree [ 16 , ].
Despite its popularity as a weight-loss supplement, very little scientific research on hoodia has been conducted in humans [ ].
Compared to placebo, hoodia extract had no significant effect on energy intake or body weight. Hoodia has been reported to cause significant increases in heart rate and blood pressure [ ].
It also raises bilirubin and alkaline phosphatase levels which may indicate impaired liver function , although the clinical significance of these findings is unclear because hoodia has not been reported to affect levels of other liver enzymes. Other side effects include headache, dizziness, nausea, and vomiting.
In the past, some hoodia products were found to contain little or no hoodia [ ]. The human microbiota, which outnumber human cells by up to fold, have myriad roles in human health [ , ].
Although microbes are found throughout the human body, the vast majority inhabit the colon. The gut microbiota play an important role in nutrient and energy extraction from food. Research in mice suggests that the gut microbiota affect not only use of energy from the diet but also energy expenditure and storage within the host [ ].
Whether these effects translate to humans is unknown. However, manipulating the gut microbiota has been proposed as a method to prevent or treat obesity in humans, and probiotics might provide a way to accomplish this. Probiotics are in foods, such as some yogurts, as well as dietary supplements.
The many different genera of probiotics include Lactobacillus, Streptococcus, and Bifidobacterium, which all have widely varying effects in the body [ , ]. Much of the research on probiotics and its influence on the gut microbiota and obesity has been in mice, and the results have been promising. For example, probiotic supplementation reduced body weight gain and fat accumulation in obese mice fed a high-fat diet [ ].
In humans, however, results of clinical trials that assessed the impact of probiotics on obesity-related endpoints have been inconsistent.
In another randomized clinical trial, daily supplementation with 3. However, among the 77 female participants, the Lactobacillus supplementation did significantly reduce body weight after 12 weeks loss of 1.
Another recent systematic review and meta-analysis of 15 randomized controlled trials in individuals with overweight or obesity found that supplementation with various doses and strains of probiotics for 3 to 12 weeks resulted in larger reductions in body weight by 0.
However, these effects were small and of questionable clinical significance. The most recent systematic review and meta-analysis, which included 19 randomized trials in 1, participants, found that supplementation with probiotics or synbiotics products containing both probiotic organisms and prebiotic sugars, which microorganisms in the gastrointestinal tract use as metabolic fuel reduced waist circumference slightly by 0.
The findings from another meta-analysis of 14 trials in adults, 5 trials in children, and 12 trials in 1, infants suggested that probiotics promote an average loss of 0. Taken together, these results indicate that the effects of probiotics on body weight and obesity might depend on several factors, including the probiotic strain, dose, and duration as well as certain characteristics of the user, including age, sex, and baseline body weight.
Additional research is needed to understand the potential effects of probiotics on body fat, body weight, and obesity in humans. Many probiotic strains derive from species with a long history of safe use in foods or from microorganisms that colonize healthy gastrointestinal tracts.
For these reasons, the common probiotic species—such as Lactobacillus species acidophilus, casei, fermentum, gasseri, johnsonii, paracasei, plantarum, rhamnosus, and salivarius and Bifidobacterium species adolescentis, animalis, bifidum, breve, and longum —are unlikely to cause harm [ ]. Side effects of probiotics are usually minor and consist of self-limited gastrointestinal symptoms, such as gas.
In a few cases, mainly involving individuals who were severely ill or immunocompromised, the use of probiotics has been linked to bacteremia, fungemia fungi in the blood , or infections that result in severe illness [ , ].
For individuals with compromised immune function or other serious underlying diseases, the World Gastroenterology Organisation advises restricting probiotic use to the strains and indications that have proven efficacy [ ].
Pyruvate is a three-carbon compound that is generated in the body through glycolysis [ ]. Pyruvate is also available as a dietary supplement, frequently in the form of calcium pyruvate.
Researchers have suggested that pyruvate enhances exercise performance and reduces body weight and body fat, possibly by increasing lipolysis and energy expenditure [ 6 , , ].
Only a few studies have examined the effects of pyruvate supplementation in humans. Although some of these studies suggest that pyruvate decreases body weight and body fat, others do not.
At the end of the trial, the pyruvate group had significant decreases in body weight mean loss of 1. In the placebo group, these measurements did not change significantly compared to baseline. However, a double-blind, placebo-controlled trial in 23 women who were overweight mean BMI The authors of a systematic review and meta-analysis of six randomized controlled trials in a total of participants concluded that 5—30 g pyruvate for 3—6 weeks reduces body weight by a mean of 0.
However, the authors noted that the methodological quality of all trials is weak, preventing them from drawing firm conclusions.
The safety of pyruvate has not been rigorously studied. Pyruvate might also increase LDL levels and decrease HDL levels [ , ]. Additional research is needed to better understand the safety and possible side effects of this compound.
Raspberry ketone is the primary aroma compound found in red raspberries Rubus idaeus , and it is added to some foods as a flavoring agent [ 16 , ]. In vitro and animal studies suggest that raspberry ketone might help prevent weight gain by increasing fatty acid oxidation, suppressing lipid accumulation, and inhibiting pancreatic lipase activity [ 16 ].
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VIDEOS ° VIEW IMAGES. Visit the Lemme Store. Search this page. Purchase options and add-ons. Brand Lemme Flavor Unflavored Unit Count About this item FIGHT BELLY FAT: Formulated with patented Actiponin Gynostemma plant extract, clinically shown in numerous trials to encourage the body to burn stored abdominal fat, burn calories and promote healthy metabolism in 12 weeks.
A decline in AMPK might be a major cause for unwanted belly fat. Actiponin activates AMPK to support visceral fat loss and reduced body weight in combination with diet and exercise. Additional Details.
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I spent over 2 weeks researching this product googling all of the ingredients and the dosages level to make sure this is what it says it is. Here are my biggest findings. You may not realize this but most supplements do not. Very scary so research is really the only way 3 Remember to stay focused on exactly why you bought this.
This is for people who want to get rid of belly weight. I should say that my insurance company does not cover this product but I think they should. Belly fat is very toxic for your body and there is so much research to back it up.
Since I'm on a fixed income, I wanted to make sure this was something I could afford to add to my monthly budget. And for that….. The simple truth is this - this is a decision for me and one I feel really good after weeks of research.
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Please try again later. Verified Purchase. I have used almost every other Lemme supplement {all but Curb} since they came out and love them all, tho I was weary of this from one other review, I decided to give it a fair try. Felt great, actually randomly lightened my normally aggravated mood, went to bed and all was well… Then I woke up the next morning, went about my day, had a cup of tea and the slight uneasiness began.
By the evening I had to lay down and was horribly sick through the rest of the night. I am a plus size, PCOS woman who has struggled with weight for as long as I can remember.
I LOVE the gym and love powerlifting, which adds to my weight as well. I decided to try this because i love the science behind it. It gave me energy. The second week and after, it was like I was conscious of what I was eating because I was so full.
Not a HUGE difference, but a difference none the less. I will be purchasing another bottle and updating with my two-month progress.
I have lost 10lbs so far. I am not exercising but the supplements definitely took away my cravings for sweets. The best effect aside from the weight loss, is the amazing energy and mood elevation. Overall I am pleasantly surprised by the effectiveness of lemme burn.
I highly recommend :. With that being said I had lost weight at that time. I intend to weigh myself but I wanted to wait for the month or month and a half mark to provide accurate results. keepingupwithlemmeburn😜 I liked the packaging of this bottle.
It is very small bottle that can easily be taken with you anywhere. Hello Kourtney! This def cut my appetite down and made me feel fuller faster.
I was skeptical about purchasing this product. Although I haven't tried many "weigh loss" supplements the ones I have tried did not live up to the hype. Surprisingly these little pills have worked beyond expectation. I've noticed significant inches, my clothes are sooo much looser, and I've lost Ibs in about 4 weeks.
Now, I do want to place a disclaimer that I also do intermittent fasting BUT I was doing this before the Lemme product with limited to almost no results.
I think the metabolism booster has played a role in helping with loss of weight and inches! Anyway my plan is to complete the recommended full 12 week regimen So I'll try and write an update review.
WE DON'T NEED to remind Fat-burninb Fat-burning vitamins vitamlns magic vitanins pill that will cure your Green tea immune support loss Fat-bruning. Losing Fat-burrning is a culmination Mindful eating habits several efforts, where the ultimate Digestive enzyme mechanism is to burn Fat-bburning calories Restorative therapies you take in. The concept itself is simple, but the mechanisms are not. It's practically a full time job—stay on top of your nutrition, caloric intakegetting in your cardioweight trainingdrinking enough watersleepand stress. But, none of these things will work if our body is not working properly. For all of our systems to be effective, we to provide our bodies with the nutrients that help carry out our bodily processes.
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