If you’re exploring ways to lose weight, you might have come across dietary supplements claiming to help you shed pounds quickly. According to the National Institutes of Health (NIH), these supplements are a billion-dollar industry in the U.S., with Americans spending over $2 billion annually on products like pills, powders, and bars. But how effective and safe are they? The NIH offers crucial insights that can help you make informed decisions.
While losing weight often starts with healthier eating habits and regular exercise, sticking to these changes can be challenging. That’s why some turn to weight-loss supplements. However, the NIH warns that many of these products lack strong scientific backing, and some have serious health risks. Let’s explore this further.
What you need to know about supplements ingredients
Dietary supplements for weight loss often contain a combination of ingredients, such as herbs, fibers, minerals, and stimulants, such as caffeine. Common claims include reducing appetite, boosting metabolism, and burning fat. However, not all these ingredients are equally effective or safe. For example:
- Caffeine: Known to stimulate the central nervous system, caffeine can temporarily boost metabolism and fat oxidation. While it may have a modest effect on weight loss, high doses can cause side effects like jitteriness, nausea, and increased heart rate.
- Green tea extract: Clinical trials indicate it might have a small impact on weight loss, but the evidence isn’t strong enough to make definitive claims.
- Garcinia cambogia: This fruit extract is marketed as an appetite suppressant. However, studies show little to no effect on body weight, and there are some concerns about liver damage.
- Conjugated linoleic acid (CLA): Often found in dairy and meat products, CLA is thought to promote fat loss and reduce body fat. Research suggests it may have minimal effects on weight, with potential side effects like abdominal discomfort and diarrhea.
- Bitter orange: Marketed as a natural alternative to ephedra, it may slightly boost metabolism but has been linked to adverse effects, especially when combined with other stimulants.
Other ingredients in supplements have been linked to anxiety, difficulty sleeping, gastrointestinal symptoms, heart arrhythmias, and different types of pain. However, these products are rarely tested thoroughly, and many studies have small sample sizes or poor methods.
According to the NIH, relying on dietary supplements for weight loss isn’t effective and can be costly. The best approach involves eating a healthy diet rich in vegetables, fruits, whole grains, and lean proteins while limiting added sugars, saturated fats, and sodium. Besides, it’s recommended to create a calorie deficit through portion control and mindful eating, along with regular exercise.
Embracing these lifestyle habits can lead to sustained weight loss and reduce the risks of different diseases. The 2020–2025 Dietary Guidelines highlight the importance of meeting nutritional needs primarily through foods since they provide essential nutrients and health benefits. While supplements can be useful in certain situations, such as during pregnancy or for specific deficiencies, they’re not a replacement for a balanced diet.