Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Weight loss supplements safe or not?

   For healthy living, it is very important to follow a healthy lifestyle and dietary patterns, reducing caloric intake, consuming nourishing foods and engaging in physical activity. All these may help reduce gaining overweight and add positive vibes to life, keeping you fit and healthy!

   However, reluctance to do exercise is mounting among the population.  In the last decade most of the people hadn't  made attempts to modify diet and lifestyle in a healthy way, instead they went for cozier, sedentary lifestyles lacking physical activity and as a result developed obesity or overweight.

  Inclination towards inactive life style and excessively rich food patterns persuade them go for dietary supplements promoted for weight loss over exercise and diet.Dietary supplements promoted for weight loss include a wide variety of products and they are in capsules, tablets, liquids, powders, and bars. Most often the products contain multiple ingredients and they are marketed with claims of losing weight.

  Common ingredients in these supplements include herbs and other plant components or phytochemicals, dietary fiber, caffeine, and minerals. Therefore it is very important to know that the components even if they are nontoxic in mild doses, can cause liver and other organ damage if consumed continuously in a particular amount depending on the nature of phytochemicals present in it,

None of these products have been approved by FDA.

Summaries of research on the safety and efficacy of the most commonly used ingredients in these products are listed here. 

                                             SIAHMSR                                            

 Weight loss supplements

·       Garcinia cambogia extract

Garcinia cambogia is a fruit-bearing tree that grows throughout Asia & Africa. The pulp and rind of its fruit contain high amounts of hydroxycitric acid (HCA), a compound that seems to inhibit fat formation, increase glycogen formation in liver, suppress the desire for food intake, and altogether help reducing weight gain.

   Whether Garcinia cambogia or the HCA  ingredient  is effective for managing  obesity is not clear .The reported adverse effects of Garcinia cambogia and hydroxycitric acid  HCA are generally mild and include headache, nausea, upper respiratory tract symptoms, and gastrointestinal symptoms. Currently only small sample studies have been conducted .More extensive research is needed to confirm the effects as well as safe dose for consumption.

·       Beta-Glucans 

Beta-glucans are glucose polysaccharides found in bacteria, yeasts, fungi, and cereal grains (such as oats and barley). As soluble dietary fibers, beta-glucans may increase satiety or feeling of fullness and gastrointestinal transit time of food. Beta glucans also slow down glucose absorption .Consumption of beta-glucans from barley may reduce energy intake. 

Safety: Beta-glucans appear to be well tolerated. Reported adverse effects include increased flatulence.

·       Raspberry ketones 

It is one of the weight loss supplements used popularly. Raspberry ketone (4-(4-hydroxyphenyl) butan-2-one; RK) is a major aromatic compound of red raspberry (Rubus idaeus).

Animal studies suggest that RK enable weigh loss through various mechanisms, including norepinephrine-induced lipolysis or fat degradation [2].

 Raspberry ketone intake has been reported to cause coronary artery spasm in a few patients. Therefore the safety dosage of this weight supplement must be assessed with rigorous research. The adverse effect by excess consumption, noted is over activity of sympathetic nervous system causing heart problems.

·       Caffeine

     Caffeine is a major ingredient of coffee and some teas. A study shows that caffeine intake might promote weight, BMI and body fat reduction [3].

      Another study by American journal of clinical nutrition suggests that Consuming 4 cups/day of caffeinated coffee for 24 weeks had no significant effect on insulin sensitivity or biological mediators of insulin resistance but was associated with a modest loss of Fat [4].

     The adverse effects related to coffee intake is it may cause sleeplessness even if you drink it up to six hours before bed time. Too much caffeine can also produce other health issues, such as nervousness, nausea, and increased blood pressure etc.

·       Glucomannan

     Glucomannan is a soluble dietary fiber derived from konjac root (Amorphophallus konjac) that can absorb water effectively. Like guar gum, glucomannan intake may increase feelings of satiety and fullness and prolong gastric emptying by absorbing water in the gut. It might also reduce fat and protein absorption and have beneficial effects on blood lipids and glucose levels. However, glucomannan could not give a consistent result in reduction of obesity as per studies. 

     Glucomannan intake for short-term use,is associated with only minor adverse effects such as belching, bloating, loose stools, flatulence, diarrhea, constipation, and abdominal discomfort.

·       green coffee bean 

      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 or GCE due to its chlorogenic acid content, inhibits fat accumulation in humans by regulating fat formation.

      Green coffee extract also modulates glucose metabolism probably by reducing glucose absorption in the gut. Green coffee beans contain caffeine  also.Only a few clinical trials have examined the effects of green coffee bean on weight loss in humans, and extensive research is needed to prove its benefits and side effects ,if any.Green coffee extract appears to be well tolerated currently, but its safety regarding dosage  has not been rigorously studied. Reported adverse effects include headaches and urinary tract infections.

·       Green tea extract

    Green tea (Camellia sinensis) is a popular beverage consumed globally. 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 and catechins, primarily epigallocatechin gallate (EGCG), which is a flavonoid antioxidant. A cup of green tea has about 240–320 mg catechins and 45 mg caffeine.

    Green tea and its components might reduce body weight by increasing energy expenditure and fat oxidation, reducing fat formation, and decreasing fat absorption.

     Green tea probably may be having role in decreasing carbohydrate digestion and absorption .A 2012 Cochrane review analyzed the results from 14 randomized controlled trials of green tea preparations. Green tea supplementation reduced body weight by a mean of 0.95 kg more than placebo. However, when the authors analyzed the six studies that were conducted outside of Japan , they could not find a significant change.Consumption of some green tea extracts—primarily ethanolic extracts of green tea—has also been linked to liver damage. Therefore excess intake of green tea is not considered safe for liver. Further studies must continue to find out the safety dosage of green tea extract as obesity supplement.

·       Conjugated linoleic acid

     Conjugated linoleic acid (CLA) is a mixture of linoleic acid isomers containing conjugated double bonds that is present mainly in dairy products and beef. Researchers have suggested that CLA enhances weight loss by increasing fat degradation and fatty acid oxidation in muscles.

     It also reduces fat formation. Results from human studies suggest that its effects are small and of questionable clinical relevance.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.The FDA and FTC warn consumers to beware of fraudulent claims about weight-loss dietary supplements.

    Weight-loss products marketed as dietary supplements are sometimes adulterated or tainted with prescription-drug ingredients. Some degree of caution is necessary while choosing weight loss supplements. Multiple case reports have associated weight-loss supplements to adverse cardiac effects, such as synephrine  and capsaicin-containing  supplements.

Healthy guidelines for weight loss By siahmsr wellness digital health care team [ siahmsrwellness.in]

  The best approach for achieving weight loss is to incorporate a healthy eating plan, reduced caloric intake, and moderate physical activity under the guidance of a heath care provider.

For some individuals with a high BMI who have additional health risks, physicians may prescribe adjunctive treatments for managing their health conditions.

Lifestyle changes that promote weight loss might also improve mood and energy levels and lower the risk of heart disease, diabetes, and some cancers.

Follow a weight loss diet which may :

Include a variety of vegetables; fruits; whole grains; fat-free and low-fat milk, yogurt, and cheese; and oils.

Include a variety of protein foods such as lean meats; poultry; eggs; seafood in moderation ; Also beans, peas, and lentils; nuts and seeds; and soy products.

Limit foods and beverages higher in added sugars, saturated fat, and sodium.

Limit alcoholic beverages. 

Weight loss supplements can be added to obesity management after rigorous research studies pertaining to their safety doses eliminating adverse effects. Many natural ingredients can be included in obesity management as they have proved some efficacy, but after clinical trials with good methodological quality.

 written by dr sanjana vb[ copyright]

References

1.    https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/

2.    https://pubmed.ncbi.nlm.nih.gov/15862604/

3.    https://pubmed.ncbi.nlm.nih.gov/30335479/

4.    https://academic.oup.com/ajcn/article/111/2/448/5686860?login=true

5.    https://www.healthline.com/nutrition/weight-loss-medication#when-to-talk-with-a-doctor