If you go into any health food store or look online, you’ll find hundreds of weight loss supplements, many of them claiming to have remarkable benefits. Although it’s tempting to try new supplements, the possible side effects and safety concerns aren’t always listed. And while some of them may be promising, others can do more harm than good. Here’s information about some of the more popular weight loss supplements.

Fucoxanthin is an antioxidant found naturally in edible brown seaweed such as wakame, the seaweed used in miso soup. Although it has a long way to go before it can be recommended for weight loss (there haven’t been any human studies yet), what’s particularly promising about fucoxanthin is that preliminary studies in animals suggest it may target abdominal fat. Fat in the abdomen is linked to and diabetes, and happens to be the problem area for many people. Fucoxanthin also doesn’t appear to be a stimulant like ephedra, bitter orange or caffeine. More: Fucoxanthin

Hoodia is one of the better-known herbal supplements used as a natural appetite suppressant, but there haven’t been any clinical trials involving humans yet. If you search online for hoodia, you’ll find hundreds of companies selling hoodia and cautioning you not to buy the competitor’s useless hoodia pills. Counterfeit or fake hoodia is a real problem – it’s been estimated that more than half of all hoodia products aren’t actually the real thing. More: Hoodia

Guarana is a plant native to parts of the Amazon rain forest. It has black seeds that are rich in caffeine, with approximately double the caffeine of coffee beans. The caffeine is a stimulant and is thought to raise energy expenditure, however, it could also stimulate the central nervous system and heart, and may result in anxiety and rapid heart rate in larger amounts. More: Guarana

The mineral chromium is needed for normal carbohydrate, fat and protein metabolism. One of its many functions is to help the hormone insulin move glucose into blood cells where it’s needed. Chromium is also promoted as a supplement to lose weight and build muscle. Although it’s thought to be particularly helpful for people with insulin resistance or diabetes, it’s also used for weight loss by people without these conditions.

Small studies have correlated chromium supplements with weight loss, but a number of recent studies haven’t found that chromium has any effect on weight. People taking diabetes medication shouldn’t use chromium without consulting a doctor. Chromium may affect neurotransmitter levels, so people with depression, anxiety or psychiatric conditions shouldn’t take chromium without consulting a qualified healthcare professional. More: Chromium Side Effects

Apple cider vinegar has become popular as a “fat-burner” and as a natural appetite suppressant. There’s even an apple cider vinegar diet, which involves taking one to three teaspoons of apple cider vinegar or apple cider vinegar pills before each meal. While there’s no harm in using some vinegar in cooking (a preliminary study suggests it may promote satiety), there have been reports of adverse effects with the use of apple cider vinegar tablets. More: Apple Cider Vinegar

Conjugated linoleic acid, or CLA, is a fatty acid found naturally in small amounts in milk. It’s also available in nutritional supplement form and is popular for weight loss because it’s thought to decrease body fat and increase muscle. A recent analysis of 18 previously published studies found that at a dose of 3.2 grams per day, CLA produced a modest loss in body fat in humans compared to a placebo. The most common side effect of CLA is mild to moderate digestive problems such as diarrhea. Some studies, however, have raised concerns that trans-10,cis-12 CLA, a component of many CLA supplements, may worsen insulin sensitivity and the lipid profile in people who are overweight. More research is needed.

Chitosan is a supplement derived from chitin, which is found in crustacean shells such as crabs. It’s believed to prevent the absorption of fat by binding to fat molecules in the intestines. Chitosan appears to be relatively safe in the short term, although the more common side effects are constipation, bloating and other digestive complaints.

An analysis of 14 previously published studies found that chitosan supplements resulted in significantly greater weight loss, however, when the researchers only analyzed the high-quality studies, they found that chitosan’s effect on body weight was only minimal.

Ephedra sinica is a plant native to Asia that contains compounds called ephedra alkaloids, primarily ephedrine. It is often combined with caffeine or herbs containing caffeine, such as guarana and yerba mate. Although some short-term studies suggest the ephedra-caffeine combination may promote modest weight loss (two or more pounds per month compared to a placebo), ephedra was banned by the U.S. FDA in April 2004 because of serious safety concerns. Ephedra has been linked to a number of adverse events including , irregularities in heart rate, stroke, heart attacks, seizures and death. Although ephedra can still be found online, it should be avoided.

After ephedra was taken off the market in 2004, bitter orange (Citrus aurantium) a herb similar to ephedra, started to become more popular. It contains compounds similar to ephedrine called synephrine and octopamine. Bitter orange may raise blood pressure, increase heart rate or cause abnormal heart rhythms. There is a case report of ischemic colitis associated with the use of bitter orange. People with , , other cardiovascular conditions or diabetes should avoid it; however, anyone considering it should consult a qualified healthcare professional first. It shouldn’t be taken with caffeine or herbs containing caffeine (green tea, yerba mate), because it could theoretically increase the risk of adverse effects similar to ephedra. It interacts with many medications and can increase or decrease their effect.

Tags: Conjugated linoleic acid, Bitter orange, black seeds, natural appetite suppressant, hormone insulin

Filed under: Health

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