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Vitamins that may be helpful
Multiple vitamin minerals
Diets that are low in total calories may not contain adequate amounts of various vitamins and
minerals. For that reason, taking a multiple vitamin-mineral supplement is advocated by
proponents of many types of weight-loss programs, and is essential when calorie intake will
be less than 1,100 calories per day.61
Pyruvate
Pyruvate, a compound that occurs naturally in the body, might aid weight-loss efforts.62 A
controlled trial found that pyruvate supplements (22 to 44 grams per day) enhanced weight
loss and resulted in a greater reduction of body fat in overweight adults consuming a low-fat
diet.63 Three controlled trials combining 6 to 10 grams per day of pyruvate with an exercise
program reported greater effects on weight loss and body fat than that seen with a placebo
plus the exercise program.64 65 66 Animal studies suggest that pyruvate supplementation
leads to weight loss by increasing theresting metabolic rate.67
5-HTP
5-HTP (5-hydroxytryptophan), the precursor to the chemical messenger (neurotransmitter)
serotonin, has been shown in three short-term controlled trials to reduce appetite and to
promote weight loss.68 69 70 In one of these trials (a 12-week double-blind trial), overweight
women who took 600 to 900 mg of 5-HTP per day lost significantly more weight than did
women who received a placebo.71 In a double-blind trial with no dietary restrictions, obese
people with type 2(non-insulin-dependent) diabetes who took 750 mg per dayof 5-HTP for two
weeks significantly reduced their carbohydrate and fat intake. Average weight loss in two
weeks was 4.6 pounds, compared with 0.2 pounds in the placebo group.72
7-KETO
The ability of 7-KETO (3-acetyl-7-oxo-dehydroepiandrosterone), a substance related to DHEA,
to promote weight loss in overweight people has been investigated in one double-blind trial.73
Participants in the trial were advised to exercise three times per week for 45 minutes and to
eat an 1,800-calorie-per-day diet. Each person was given either a placebo or 100 mg of 7-KETO
twice daily. After eight weeks, those receiving 7-KETO had lost more weight and lowered their
percentage of body fat further compared to those taking a placebo. These results may have
been due to increases in levels of a thyroid hormone (T3) that plays a major role in
determining a person’s metabolic rate, although the levels of T3 did not exceed the normal
range.
HMB
Biochemical and animal research show that HMB has a role in protein synthesis and might,
therefore, improve muscle growth and overall body composition when given as a supplement.
However, double-blind human research suggests that HMB may only be effective when
combined with an exercise program in people who are not already highly trained athletes.
Double-blind trials found no effect of 3 to 6 grams per day of HMB on body weight, body fat, or
overall body composition in weight-training football players or other trained athletes.74 75 76
77 78 However, one double-blind study found that 3 grams per day of HMB increased the
amount of body fat lost by 70-year old adults who were participating in a strength-training
program for the first time.79 A double-blind study of young men with no strength-training
experience reported greater improvements in muscle mass (but not in percentage body fat)
when HMB was used in the amount of 17 mg per pound of body weight per day.80 However,
another group of men in the same study given twice as much HMB did not experience any
changes in body composition.
Calcium
In a study of obese people consuming a low-calorie diet for 24 weeks, those receiving a
calcium supplement (800 mg per day) lost significantly more weight than those given a
placebo.81 Calcium was effective when provided either as a supplement, or in the form of
dairy products. In a second study, however, the amount of weight loss resulting from calcium
supplementation (1,000 mg per day) was small and not statistically significant.82 In that study,
participants' typical diet contained more calcium than in the study in which calcium
supplementation was more effective. Thus, it is possible that calcium supplementation
enhances weight loss only when the diet is low in calcium.
CLA
A double-blind trial found that exercising individuals taking 1,800 mg per day of conjugated
linoleic acid (CLA) lost more body fat after 12 weeks than did a similar group taking a placebo.
83 However, two other studies found that amounts of CLA from 0.7 to 3.0 grams per day did
not affect body composition.84 85 Most double-blind trials have found that larger amounts of
CLA, 3.4 to 4.2 grams per day, do reduce body fat;86 87 88 however, one double-blind study of
experienced strength-training athletes reported no effect of 6 grams per day of CLA on body
fat, muscle mass, or strength improvement.89
Fiber
Fiber supplements are one way to add fiber to a weight-loss diet. Several trials have shown
that supplementation with fiber from a variety of sources accelerated weight loss in people
who were following a low-calorie diet.90 91 92 93 Other researchers found, however, that fiber
supplements had no effect on body weight, even though it resulted in a reduction in food
intake.94
Glucomannan
Supplementation with 3 to 4 grams per day of a bulking agent called glucomannan, with or
without a low-calorie diet, has promoted weight loss in overweight adults,95 96 97 while 2 to 3
grams per day was effective in a group of obese adolescents in another controlled trial.98
HCA
(-)-Hydroxycitric acid (HCA), extracted from the rind of the Garcinia cambogia fruit grown in
Southeast Asia, has a chemicalcomposition similar to that of citric acid (the primary acid in
oranges and other citrus fruits). Preliminary studies in animals suggest that HCA may be a
useful weight-loss aid.99 100 HCA has been demonstrated in the laboratory (but not yet in
clinical trials with people) to reduce the conversion of carbohydrates into stored fat by
inhibiting certain enzyme processes.101 102 Animal research indicates that HCA suppresses
appetite and induces weight loss.103 104 105 106 However, a double-blind trial found that
people who took 1,500 mg per day of HCA while eating a low-calorie diet for 12 weeks lost no
more weight than those taking a placebo.107 A double-blind trial of Garcinia cambogia (2.4
grams of dry extract, containing 50% hydroxycitric acid) found that the extract did not increase
energy expenditure; it was therefore concluded that this extract showed little potential for the
treatment of obesity at this amount.108 Nonetheless, another double-blind trial found that
using the same amount of Garciniacambogia extract significantly improved the results of a
weight-loss diet, even though the amount of food intake was not affected.109
Amylase inhibitors
Amylase inhibitors are also known as starch blockers because they contain substances that
prevent dietary starches from being absorbed by the body. Starches are complex
carbohydrates that cannot be absorbed unless they are first broken down by the digestive
enzyme amylase and other, secondary, enzymes.110 111 When starch blockers were first
developed years ago, they were found not to be potent enough to prevent the absorption of a
significant amount of carbohydrate.112 113 114 115 Recently, highly concentrated starch
blockers have been shown to be more effective,116 117 118 but no published human studies
exist investigating their usefulness for weight loss.
Blue-green algae
Blue-green algae, or spirulina, is a rich source of protein, vitamins, minerals, and essential
fatty acids. In one double-blind trial, overweight people who took 2.8 grams of spirulina three
times per day for four weeks experienced only small and statistically nonsignificant weight
loss.119 Thus, although spirulina has been promoted as a weight-loss aid, the scientific
evidence supporting its use for this purpose is weak.
Chitosan
Chitosan is a fiber-like substance extracted from the shells of crustaceans such as shrimp and
crab. Animal studies suggested that chitosan supplementation reduces fat absorption, but
controlled human trials have found no impairment of fat absorption from supplementation with
2,700 mg of chitosan per day for seven days or 5,250 mg per day for four days.120 121 A
double-blind study in Poland found that people taking 1,500 mg of chitosan three times per day
during a weight-loss program lost significantly more weight than did people taking a placebo
with the same program.122 Other studies using smaller amounts of chitosan have reported no
effects on weight loss.123 124 125
Chromium
The mineral chromium plays an essential role in the metabolism of carbohydrates and fats and
in the action of insulin. Chromium, usually in a form called chromium picolinate, has been
studied for its potential role in altering body composition. Chromium has primarily been
studied in body builders, with conflicting results.126 In people trying to lose weight, a double-
blind study found that 600 mcg per day of niacin-bound chromium helped some participants
lose more fat and less muscle.127 However, three other double-blind trials have found no
effect of chromium picolinate on weight loss,128 129 130 though in one of these trials lean
body mass that was lost during a weight-loss diet was restored by continuing to supplement
chromium after the diet. A recent comprehensive review combining the results of ten
published and unpublished double-blind studies concluded that chromium picolinate
supplementation may have a small beneficial effect on weight loss.131
DHEA
One double-blind trial found 100 mg per day of DHEA was effective for decreasing body fat in
older men,132 and another double-blind trial found 1,600 mg per day decreased body fat and
increased muscle mass in younger men,133 . However, DHEA has not been effective for
improving body composition in women or in other studies of men.134 135 136 137 138 139 140
141
Guar gum
Guar gum, another type of fiber supplement, has not been effective in controlled studies for
weight loss or weight maintenance.142 143 144
L-carnitine
The amino acid L-carnitine is thought to be potentially helpful for weight loss because of its
role in fat metabolism. In a preliminary study of overweight adolescents participating in a diet
and exercise program, those who took 1,000mg of L-carnitine per day for three months lost
significantly more weight than those who took a placebo.145 A weakness of this trial, however,
was the fact that the average starting body weight differed considerably between the two
groups. A double-blind trial found that adding 4,000 mg of L-carnitine per day to an exercise
program did not result in weight loss in overweight women.146
Sesamin
Sesamin is substance present in sesame oil that manufacturers claim may enhance fat
burning by increasing the activity of several liver enzymes that break down fatty acids. It is
believed that optimizing the liver’s fat-burning capacity may promote fat loss; however,
Healthnotes has not seen published research to support the claims.
Soy
Animal and human studies have suggested that when soy is used as a source of dietary
protein, it may have several biological effects on the body that might help with weight loss.147
A preliminary study found that people trying to lose weight using a meal-replacement formula
containing soy protein lost more weight than a group not using any formula.148 However,
controlled studies comparing soy protein with other protein sources in weight-loss diets have
not found any advantage of soy.149 150 151 When soy protein is used for other health benefits,
typical daily intake is 20 grams per day or more.
Whey protein
Whey protein may aid weight loss due to its effect on appetite. In a preliminary study, people
were given 48 grams of either whey protein or milk protein (casein). Whey consumption
resulted in more hunger satisfaction and reduced the amount of food eaten 90 minutes later
compared with casein consumption.152 However, a double-blind study found that men taking
1.5 grams per 2.2 lbs body weight per day of whey protein for 12 weeks along with a low-
calorie diet and a strength training exercise program lost the same amount of weight and body
fat as did a control group that followed a similar program, but took a casein supplement
instead of whey protein.153
Are there any side effects or interactions?Refer to the individual supplement for information
about any side effects or interactions.
Herbs that may be helpful
Cayenne
Research has suggested that incorporating cayenne pepper into the diet may help people lose
weight. Controlled studies report that adding 6 to 10 grams of cayenne to a meal or 28 grams
to an entire day’s diet reduces hunger after meals and reduces calories consumed during
subsequent meals.154 155 Other controlled studies have reported that calorie burning by the
body increases slightly when 10 grams of cayenne is added to a meal or 28 grams is added to
an entire day’s diet 156 157 158 However, no studies have been done to see if regularly adding
cayenne to the diet has any effect on weight loss.
Green tea
Green tea extract rich in polyphenols (epigallocatechin gallate, or EGCG) may support a
weight-loss program by increasing energy expenditure or by inhibiting the digestion of fat in
the intestine.159 160 Healthy young men who took two green tea capsules (containing a total
of 50 mg of caffeine and 90 mg of EGCG) three times a day had a significantly greater energy
expenditure and fat oxidation than those who took caffeine alone or placebo.161 In a
preliminary study of moderately obese individuals, administration of a specific green tea
extract (AR25) resulted in a 4.6% reduction in average body weight after 12 weeks.162 The
amount of green tea extract used in this study supplied daily 270 mg of EGCG and 150 mg of
caffeine. While caffeine is known to stimulate metabolism, it appears that other substances
besides caffeine were responsible for at least part of the weight loss. Although the extract
produced few side effects, one individual developed abnormal liver function tests during the
study. In another study, consuming approximately 12 ounces of oolong tea (a semifermented
version of green tea) daily for 12 weeks reduced waist circumference and the amount of body
fat in a group of normal-weight to overweight men.163 Additional studies are needed to
confirm the safety and effectiveness of green tea extracts for promoting weight loss.
Hoodia
One small, double-blind clinical study in humans found that hoodia latex and inner plant can
significantly reduce food intake. Available products are of unknown quality and much more
work remains to be done to determine if hoodia will be a sustainable, safe way to reduce
appetite.164
Yohimbine
The ability of yohimbine, a chemical found in yohimbe bark, to stimulate the nervous system,
165 166 and to promote the release of fat from fat cells,167 168 has led to claims that it might
help weight loss by raising metabolic rate, reducing appetite, or increase fat burning. Although
a preliminary trial found yohimbine ineffective for weight loss, a double-blind study found that
women taking 5 mg of yohimbine four times per day along with a weight-loss diet lost
significantly more weight than those taking a placebo with the same diet after three weeks.169
However, a similar study using 18 mg per day of yohimbine for eight weeks reported no
benefit to weight loss compared with a placebo.170 A double-blind study of men who were not
dieting reported no effect of up to 43 mg per day of yohimbine on weight or body composition
after six months.171 All of these studies used pure yohimbine; no study has tested the effects
of yohimbe herb on weight loss.
Bitter orange or digestive bitters..
Although historically used to stimulate appetite, bitter orange is frequently found in modern
weight-loss formulas because synephrine is similar to the compound ephedrine, which is
known to promote weight loss. In one study of 23 overweight adults, participants taking a daily
intake of bitter orange (975 mg) combined with caffeine (525 mg) and St. John’s wort
(Hypericum perforatum, 900 mg) for six weeks lost significantly more body weight and fat than
the control group.172 No adverse effects on heart rate or blood pressure were found. Bitter
orange standardized to contain 4 to 6% synephrine had an anti-obesity effect in rats. However,
the amount used to achieve this effect was accompanied by cardiovascular toxicity and
mortality.173
Coleus
Although no clinical trials have been done, there are modern references to use of the herb
coleus for weight loss.174 Coleus extracts standardized to 18% forskolin are available, and 50
to 100 mg can be taken two to three times per day. Fluid extract can be taken in the amount of
2 to 4 ml three times per day.
Guaraná
The herb guaraná contains caffeine and the closely related alkaloids theobromine and
theophylline; these compounds may curb appetite and increase weight loss. Caffeine’s effects
are well known and include central nervous system stimulation, increased metabolic rate, and
a mild diuretic effect.175 In a double-blind trial, 200 mg per day of caffeine was, however, no
more effective than a placebo in promoting weight loss.176 Because of concerns about
potential adverse effects, many doctors do not advocate using caffeine or caffeine-like
substances to reduce weight.
Guggul
Coupled with exercise in a double-blind trial, a combination of guggul, phosphate salts,
hydroxycitrate, and tyrosine has been shown to improve mood with a slight tendency to
improve weight loss in overweight adults.177 Daily recommendations for guggul are typically
based on the amount of guggulsterones in the extract. A common intake of guggulsterones is
25 mg three times per day. Most guggul extracts contain 5 to 10% guggulsterones and can be
taken daily for 12 to 24 weeks.
Relora
Manufacturers of relora, a product derived from Magnolia officinalis and Phellodendron
amurense bark, claim that the extract helps balance hormones such as cortisol, which are
associated with weight gain. Healthnotes has not seen published research demonstrating that
relora promotes weight loss.
Are there any side effects or interactions?
Refer to the individual herb for information about any side effects or interactions
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Multiple vitamin minerals
Diets that are low in total calories may not contain adequate amounts of various vitamins and
minerals. For that reason, taking a multiple vitamin-mineral supplement is advocated by
proponents of many types of weight-loss programs, and is essential when calorie intake will
be less than 1,100 calories per day.61
Pyruvate
Pyruvate, a compound that occurs naturally in the body, might aid weight-loss efforts.62 A
controlled trial found that pyruvate supplements (22 to 44 grams per day) enhanced weight
loss and resulted in a greater reduction of body fat in overweight adults consuming a low-fat
diet.63 Three controlled trials combining 6 to 10 grams per day of pyruvate with an exercise
program reported greater effects on weight loss and body fat than that seen with a placebo
plus the exercise program.64 65 66 Animal studies suggest that pyruvate supplementation
leads to weight loss by increasing theresting metabolic rate.67
5-HTP
5-HTP (5-hydroxytryptophan), the precursor to the chemical messenger (neurotransmitter)
serotonin, has been shown in three short-term controlled trials to reduce appetite and to
promote weight loss.68 69 70 In one of these trials (a 12-week double-blind trial), overweight
women who took 600 to 900 mg of 5-HTP per day lost significantly more weight than did
women who received a placebo.71 In a double-blind trial with no dietary restrictions, obese
people with type 2(non-insulin-dependent) diabetes who took 750 mg per dayof 5-HTP for two
weeks significantly reduced their carbohydrate and fat intake. Average weight loss in two
weeks was 4.6 pounds, compared with 0.2 pounds in the placebo group.72
7-KETO
The ability of 7-KETO (3-acetyl-7-oxo-dehydroepiandrosterone), a substance related to DHEA,
to promote weight loss in overweight people has been investigated in one double-blind trial.73
Participants in the trial were advised to exercise three times per week for 45 minutes and to
eat an 1,800-calorie-per-day diet. Each person was given either a placebo or 100 mg of 7-KETO
twice daily. After eight weeks, those receiving 7-KETO had lost more weight and lowered their
percentage of body fat further compared to those taking a placebo. These results may have
been due to increases in levels of a thyroid hormone (T3) that plays a major role in
determining a person’s metabolic rate, although the levels of T3 did not exceed the normal
range.
HMB
Biochemical and animal research show that HMB has a role in protein synthesis and might,
therefore, improve muscle growth and overall body composition when given as a supplement.
However, double-blind human research suggests that HMB may only be effective when
combined with an exercise program in people who are not already highly trained athletes.
Double-blind trials found no effect of 3 to 6 grams per day of HMB on body weight, body fat, or
overall body composition in weight-training football players or other trained athletes.74 75 76
77 78 However, one double-blind study found that 3 grams per day of HMB increased the
amount of body fat lost by 70-year old adults who were participating in a strength-training
program for the first time.79 A double-blind study of young men with no strength-training
experience reported greater improvements in muscle mass (but not in percentage body fat)
when HMB was used in the amount of 17 mg per pound of body weight per day.80 However,
another group of men in the same study given twice as much HMB did not experience any
changes in body composition.
Calcium
In a study of obese people consuming a low-calorie diet for 24 weeks, those receiving a
calcium supplement (800 mg per day) lost significantly more weight than those given a
placebo.81 Calcium was effective when provided either as a supplement, or in the form of
dairy products. In a second study, however, the amount of weight loss resulting from calcium
supplementation (1,000 mg per day) was small and not statistically significant.82 In that study,
participants' typical diet contained more calcium than in the study in which calcium
supplementation was more effective. Thus, it is possible that calcium supplementation
enhances weight loss only when the diet is low in calcium.
CLA
A double-blind trial found that exercising individuals taking 1,800 mg per day of conjugated
linoleic acid (CLA) lost more body fat after 12 weeks than did a similar group taking a placebo.
83 However, two other studies found that amounts of CLA from 0.7 to 3.0 grams per day did
not affect body composition.84 85 Most double-blind trials have found that larger amounts of
CLA, 3.4 to 4.2 grams per day, do reduce body fat;86 87 88 however, one double-blind study of
experienced strength-training athletes reported no effect of 6 grams per day of CLA on body
fat, muscle mass, or strength improvement.89
Fiber
Fiber supplements are one way to add fiber to a weight-loss diet. Several trials have shown
that supplementation with fiber from a variety of sources accelerated weight loss in people
who were following a low-calorie diet.90 91 92 93 Other researchers found, however, that fiber
supplements had no effect on body weight, even though it resulted in a reduction in food
intake.94
Glucomannan
Supplementation with 3 to 4 grams per day of a bulking agent called glucomannan, with or
without a low-calorie diet, has promoted weight loss in overweight adults,95 96 97 while 2 to 3
grams per day was effective in a group of obese adolescents in another controlled trial.98
HCA
(-)-Hydroxycitric acid (HCA), extracted from the rind of the Garcinia cambogia fruit grown in
Southeast Asia, has a chemicalcomposition similar to that of citric acid (the primary acid in
oranges and other citrus fruits). Preliminary studies in animals suggest that HCA may be a
useful weight-loss aid.99 100 HCA has been demonstrated in the laboratory (but not yet in
clinical trials with people) to reduce the conversion of carbohydrates into stored fat by
inhibiting certain enzyme processes.101 102 Animal research indicates that HCA suppresses
appetite and induces weight loss.103 104 105 106 However, a double-blind trial found that
people who took 1,500 mg per day of HCA while eating a low-calorie diet for 12 weeks lost no
more weight than those taking a placebo.107 A double-blind trial of Garcinia cambogia (2.4
grams of dry extract, containing 50% hydroxycitric acid) found that the extract did not increase
energy expenditure; it was therefore concluded that this extract showed little potential for the
treatment of obesity at this amount.108 Nonetheless, another double-blind trial found that
using the same amount of Garciniacambogia extract significantly improved the results of a
weight-loss diet, even though the amount of food intake was not affected.109
Amylase inhibitors
Amylase inhibitors are also known as starch blockers because they contain substances that
prevent dietary starches from being absorbed by the body. Starches are complex
carbohydrates that cannot be absorbed unless they are first broken down by the digestive
enzyme amylase and other, secondary, enzymes.110 111 When starch blockers were first
developed years ago, they were found not to be potent enough to prevent the absorption of a
significant amount of carbohydrate.112 113 114 115 Recently, highly concentrated starch
blockers have been shown to be more effective,116 117 118 but no published human studies
exist investigating their usefulness for weight loss.
Blue-green algae
Blue-green algae, or spirulina, is a rich source of protein, vitamins, minerals, and essential
fatty acids. In one double-blind trial, overweight people who took 2.8 grams of spirulina three
times per day for four weeks experienced only small and statistically nonsignificant weight
loss.119 Thus, although spirulina has been promoted as a weight-loss aid, the scientific
evidence supporting its use for this purpose is weak.
Chitosan
Chitosan is a fiber-like substance extracted from the shells of crustaceans such as shrimp and
crab. Animal studies suggested that chitosan supplementation reduces fat absorption, but
controlled human trials have found no impairment of fat absorption from supplementation with
2,700 mg of chitosan per day for seven days or 5,250 mg per day for four days.120 121 A
double-blind study in Poland found that people taking 1,500 mg of chitosan three times per day
during a weight-loss program lost significantly more weight than did people taking a placebo
with the same program.122 Other studies using smaller amounts of chitosan have reported no
effects on weight loss.123 124 125
Chromium
The mineral chromium plays an essential role in the metabolism of carbohydrates and fats and
in the action of insulin. Chromium, usually in a form called chromium picolinate, has been
studied for its potential role in altering body composition. Chromium has primarily been
studied in body builders, with conflicting results.126 In people trying to lose weight, a double-
blind study found that 600 mcg per day of niacin-bound chromium helped some participants
lose more fat and less muscle.127 However, three other double-blind trials have found no
effect of chromium picolinate on weight loss,128 129 130 though in one of these trials lean
body mass that was lost during a weight-loss diet was restored by continuing to supplement
chromium after the diet. A recent comprehensive review combining the results of ten
published and unpublished double-blind studies concluded that chromium picolinate
supplementation may have a small beneficial effect on weight loss.131
DHEA
One double-blind trial found 100 mg per day of DHEA was effective for decreasing body fat in
older men,132 and another double-blind trial found 1,600 mg per day decreased body fat and
increased muscle mass in younger men,133 . However, DHEA has not been effective for
improving body composition in women or in other studies of men.134 135 136 137 138 139 140
141
Guar gum
Guar gum, another type of fiber supplement, has not been effective in controlled studies for
weight loss or weight maintenance.142 143 144
L-carnitine
The amino acid L-carnitine is thought to be potentially helpful for weight loss because of its
role in fat metabolism. In a preliminary study of overweight adolescents participating in a diet
and exercise program, those who took 1,000mg of L-carnitine per day for three months lost
significantly more weight than those who took a placebo.145 A weakness of this trial, however,
was the fact that the average starting body weight differed considerably between the two
groups. A double-blind trial found that adding 4,000 mg of L-carnitine per day to an exercise
program did not result in weight loss in overweight women.146
Sesamin
Sesamin is substance present in sesame oil that manufacturers claim may enhance fat
burning by increasing the activity of several liver enzymes that break down fatty acids. It is
believed that optimizing the liver’s fat-burning capacity may promote fat loss; however,
Healthnotes has not seen published research to support the claims.
Soy
Animal and human studies have suggested that when soy is used as a source of dietary
protein, it may have several biological effects on the body that might help with weight loss.147
A preliminary study found that people trying to lose weight using a meal-replacement formula
containing soy protein lost more weight than a group not using any formula.148 However,
controlled studies comparing soy protein with other protein sources in weight-loss diets have
not found any advantage of soy.149 150 151 When soy protein is used for other health benefits,
typical daily intake is 20 grams per day or more.
Whey protein
Whey protein may aid weight loss due to its effect on appetite. In a preliminary study, people
were given 48 grams of either whey protein or milk protein (casein). Whey consumption
resulted in more hunger satisfaction and reduced the amount of food eaten 90 minutes later
compared with casein consumption.152 However, a double-blind study found that men taking
1.5 grams per 2.2 lbs body weight per day of whey protein for 12 weeks along with a low-
calorie diet and a strength training exercise program lost the same amount of weight and body
fat as did a control group that followed a similar program, but took a casein supplement
instead of whey protein.153
Are there any side effects or interactions?Refer to the individual supplement for information
about any side effects or interactions.
Herbs that may be helpful
Cayenne
Research has suggested that incorporating cayenne pepper into the diet may help people lose
weight. Controlled studies report that adding 6 to 10 grams of cayenne to a meal or 28 grams
to an entire day’s diet reduces hunger after meals and reduces calories consumed during
subsequent meals.154 155 Other controlled studies have reported that calorie burning by the
body increases slightly when 10 grams of cayenne is added to a meal or 28 grams is added to
an entire day’s diet 156 157 158 However, no studies have been done to see if regularly adding
cayenne to the diet has any effect on weight loss.
Green tea
Green tea extract rich in polyphenols (epigallocatechin gallate, or EGCG) may support a
weight-loss program by increasing energy expenditure or by inhibiting the digestion of fat in
the intestine.159 160 Healthy young men who took two green tea capsules (containing a total
of 50 mg of caffeine and 90 mg of EGCG) three times a day had a significantly greater energy
expenditure and fat oxidation than those who took caffeine alone or placebo.161 In a
preliminary study of moderately obese individuals, administration of a specific green tea
extract (AR25) resulted in a 4.6% reduction in average body weight after 12 weeks.162 The
amount of green tea extract used in this study supplied daily 270 mg of EGCG and 150 mg of
caffeine. While caffeine is known to stimulate metabolism, it appears that other substances
besides caffeine were responsible for at least part of the weight loss. Although the extract
produced few side effects, one individual developed abnormal liver function tests during the
study. In another study, consuming approximately 12 ounces of oolong tea (a semifermented
version of green tea) daily for 12 weeks reduced waist circumference and the amount of body
fat in a group of normal-weight to overweight men.163 Additional studies are needed to
confirm the safety and effectiveness of green tea extracts for promoting weight loss.
Hoodia
One small, double-blind clinical study in humans found that hoodia latex and inner plant can
significantly reduce food intake. Available products are of unknown quality and much more
work remains to be done to determine if hoodia will be a sustainable, safe way to reduce
appetite.164
Yohimbine
The ability of yohimbine, a chemical found in yohimbe bark, to stimulate the nervous system,
165 166 and to promote the release of fat from fat cells,167 168 has led to claims that it might
help weight loss by raising metabolic rate, reducing appetite, or increase fat burning. Although
a preliminary trial found yohimbine ineffective for weight loss, a double-blind study found that
women taking 5 mg of yohimbine four times per day along with a weight-loss diet lost
significantly more weight than those taking a placebo with the same diet after three weeks.169
However, a similar study using 18 mg per day of yohimbine for eight weeks reported no
benefit to weight loss compared with a placebo.170 A double-blind study of men who were not
dieting reported no effect of up to 43 mg per day of yohimbine on weight or body composition
after six months.171 All of these studies used pure yohimbine; no study has tested the effects
of yohimbe herb on weight loss.
Bitter orange or digestive bitters..
Although historically used to stimulate appetite, bitter orange is frequently found in modern
weight-loss formulas because synephrine is similar to the compound ephedrine, which is
known to promote weight loss. In one study of 23 overweight adults, participants taking a daily
intake of bitter orange (975 mg) combined with caffeine (525 mg) and St. John’s wort
(Hypericum perforatum, 900 mg) for six weeks lost significantly more body weight and fat than
the control group.172 No adverse effects on heart rate or blood pressure were found. Bitter
orange standardized to contain 4 to 6% synephrine had an anti-obesity effect in rats. However,
the amount used to achieve this effect was accompanied by cardiovascular toxicity and
mortality.173
Coleus
Although no clinical trials have been done, there are modern references to use of the herb
coleus for weight loss.174 Coleus extracts standardized to 18% forskolin are available, and 50
to 100 mg can be taken two to three times per day. Fluid extract can be taken in the amount of
2 to 4 ml three times per day.
Guaraná
The herb guaraná contains caffeine and the closely related alkaloids theobromine and
theophylline; these compounds may curb appetite and increase weight loss. Caffeine’s effects
are well known and include central nervous system stimulation, increased metabolic rate, and
a mild diuretic effect.175 In a double-blind trial, 200 mg per day of caffeine was, however, no
more effective than a placebo in promoting weight loss.176 Because of concerns about
potential adverse effects, many doctors do not advocate using caffeine or caffeine-like
substances to reduce weight.
Guggul
Coupled with exercise in a double-blind trial, a combination of guggul, phosphate salts,
hydroxycitrate, and tyrosine has been shown to improve mood with a slight tendency to
improve weight loss in overweight adults.177 Daily recommendations for guggul are typically
based on the amount of guggulsterones in the extract. A common intake of guggulsterones is
25 mg three times per day. Most guggul extracts contain 5 to 10% guggulsterones and can be
taken daily for 12 to 24 weeks.
Relora
Manufacturers of relora, a product derived from Magnolia officinalis and Phellodendron
amurense bark, claim that the extract helps balance hormones such as cortisol, which are
associated with weight gain. Healthnotes has not seen published research demonstrating that
relora promotes weight loss.
Are there any side effects or interactions?
Refer to the individual herb for information about any side effects or interactions
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