This post was written by Virginia Nider, NP, Parkview Weight Management.
If you’ve ever stood in the supplement aisle, or have seen ads online, wondering whether there is a natural solution to help you finally lose those stubborn pounds, you’re not alone. It’s a common question posed to the providers and staff at Parkview Weight Management. In this post, we’ll discuss popular products and whether they are a reliable tool for a healthy lifestyle.
Common supplements
Supplements marketed for weight loss most often include green tea extract, garcinia cambogia, glucomannan, raspberry ketones, bitter orange, CLA, chromium picolinate and berberine, as well as older products like Ephedra, which was pulled from the market years ago over safety concerns.
Do weight loss supplements work?
Here’s the truth: most of these don’t live up to their marketing.
Glucomannan, a fiber supplement, has the most consistent evidence. It swells in your stomach and can help you feel fuller. This is also why we teach people that fiber-rich foods are an important part of their diet when trying to manage/lose weight.
Green tea extract has been shown to offer a small boost to metabolism and fat burning in some studies, but the actual weight loss may end up being several pounds over time, as opposed to the dramatic results sometimes advertised.
Garcinia cambogia, raspberry ketones and chromium have been tested repeatedly and haven’t shown reliable results.
Understand that supplements may or may not be helpful. Don't waste your money if you are not seeing the results you were hoping for. Supplements can certainly be incorporated into a broader weight management program but should not be the only measure depended upon to shed pounds. The same idea applies to prescription weight loss medications.
Are any of these herbal supplements recommended to improve overall health?
Supplements in general can have many benefits for overall health. Green tea’s antioxidants are linked to heart health benefits, berberine has solid evidence for improving blood sugar and cholesterol, and glucomannan’s fiber can support healthy digestion and cholesterol levels. So, even if the scale doesn’t change much, supplements are not without merit for general wellness.
Are there risks involved with herbal supplements?
One thing to remember is that supplements can pose risks. Herbal supplements aren’t held to the same safety and testing standards as prescription medications, so quality and dosing can vary between brands.
Concentrated green tea extract and garcinia cambogia have both been tied to rare cases of liver damage. Bitter orange acts like a stimulant and can raise heart rate and blood pressure, which is a concern for anyone with heart disease, or for someone who consumes caffeine. And some of these supplements can interact with prescription medications, particularly for diabetes or blood pressure.
Anyone considering a supplement should first consult their provider. We can help you weigh the modest potential benefits against the real risks and avoid potential interactions.
