Whether you’re self-conscious about your appearance, or you are simply trying to lose weight for surgery or to reduce risk, many people turn to supplements to achieve their goal fast. But be careful - there are some weight loss supplements that are simply a waste of money, or even harmful to the body. Here’s what you need to know.
What to Know About Supplements for Weight Loss
If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn't a lot of science to back up the claims, and some have health risks. In the table below, we identify some weight loss supplements that may be safe or unsafe based on research and guidance provided by the NIH, and pharmacy groups. Also, keep in mind that there’s not a lot of research showing whether these supplements work in humans. Most of the research was done in animals or in a laboratory. Talk with your doctor first before you try any.
1. Psyllium
Psyllium is one of the best sources of soluble fiber, same as what you find in grains, legumes, seeds, fruits and vegetables… but in pill form! Taking psyllium supplements daily (either in husk or powder form) can further help boost your GLP-1 levels. Just remember to increase supplementation very slowly, drink plenty of water so you don’t get constipated.
2. Berberine
Berberine is a plant that has been around for thousands of years. It’s touted on social media as “nature’s ozempic” with magical properties to help you lose weight. But in reality, while there’s some potential in increasing GLP-1 in animals, human evidence is mixed.
Some studies done in rats show that berberine increases GLP-1 secretion, but in humans Berberine’s effectiveness is not clear. One review showed that people lost about 4 lbs when taking 500 mg of berberine per day. Another review showed no effect of berberine on body weight, but it did improve blood sugar and cholesterol.
3. Yerba Mate
Yerba mate, commonly found in teas, might enhance GLP-1 production. Some small human studies suggest that yerba mate or green mate (same active compound) can be helpful for fat loss and appetite reduction. In the existing research, the dosage was 1 g of yerba mate extract three times daily (3 g total per day).
Yerba mate should only be consumed if you are not sensitive to caffeine. If you start Yerba mate, watch your blood pressure closely, monitoring daily for 2 weeks before and 2 weeks after starting to judge if the supplement is causing blood pressure to rise. If so, stop yerba mate immediately, and talk to your dietitian about other sources of caffeine that may also negatively impact blood pressure.
4. Curcumin
Curcumin is a compound specifically from turmeric, a yellow spice that looks a lot like ginger root when fresh. Animal studies sugggest that curcumin can improve blood sugar control by increasing GLP-1 release. One small study of humans showed that curcumin (1,500 mg daily) reduced weight and blood sugar in people with Type 2 diabetes. Still, studies are small and not very conclusive in humans. Don’t rely solely on curcumen for weight loss results.
5. Ginseng
Ginseng has been used for energy, focus, immunity, and even hot flashes. It’s possible that ginseng may also increase GLP-1. One study in rats showed that ginseng compounds improved blood sugar and cholesterol (and increased GLP-1 release). The rats were given ginseng for 4 weeks. In human studies, ginseng did seem to improve blood sugar control in people with diabetes, but larger and longer studies are needed.
6. Wild Bitter Gourd
Momordica charantia extract from bitter gourd (commonly known as bitter melon) seems to increase GLP-1 in animals and people. One preliminary study of 42 people with metabolic syndrome showed that taking wild bitter gourd for 3 months:
- Decreased waist size
- Improved blood sugar control
- Improved cholesterol numbers
In this study, participants took 4.8 g per day of lyophilized wild bitter gourd powder. However, more research needs to be done before this supplement can be recommended more strongly.
Warning:
The FDA has cracked down on some weight loss supplements that had prescription drugs in them that weren't noted on the label. Also note that some weight loss supplements contain a mixture of safe and unsafe ingredients. You can't always tell what you're getting.
Don't rely solely on weight loss supplements. The only safe and proven way to lose weight is by healthy eating and active living.
Takeaways
Supplements are not regulated by the FDA in the same way that food and drugs are. The FDA does not review these supplements for safety or efficacy before they hit the market. Losing weight too fast often has lasting effects on the body. Though we may want to see results as fast as possible, doing this with our weight and experimenting on our body can be dangerous. If a person is selling weight loss supplements, their opinion might be biased as they will benefit from the sale. Never sacrifice your personal health and safety for the sake of looking better faster. Always ask your healthcare provider about any supplements, and consult a health coach or dietitian to construct a healthy weight loss plan.