Hello guys, welcome to my new article. Here, I’ll tell you What’s the best natural supplement to lose weight? So, let’s start this amazing article.
Chromium Picolinate
Chromium is a mineral that enhances insulin, an important hormone for turning food into energy. Your body also needs it to store carbohydrates, proteins, and fats.
There are claims that chromium weight loss supplements can:
- Lower your appetite
- Boost your muscle mass
- Cut your body fat
- Help you burn more calories
However, a review of 24 studies that examined the effects of 200 to 1,000 micrograms of chromium a day found no significant benefits. Natural Medicines says chromium is “possibly ineffective” for weight loss.
Chromium supplements are typically safe for adults at less than 35 micrograms a day. Higher doses can cause:
- Insomnia
- Headache
- Problems thinking
- Irritability
Also, some people have developed kidney damage when taking chromium supplements. You should not use this supplement if you have kidney problems. [What’s the best natural supplement to lose weight]
Chitosan
Chitosan is a sugar that comes from the hard outer layers of lobsters, shrimp, and crabs. Enthusiasts say it can block cholesterol and fats from getting absorbed by your body.
Does chitosan help you lose weight? Natural Medicines, an independent group that analyzes research on supplements, says there is not enough reliable evidence to rate chitosan. The National Center for Integrative and Complementary Health states that chitosan is not effective for the weight loss process.
Chitosan usually causes zero side effects on your body, but some people get constipation or upset stomach. If you are allergic to shellfish, you should not take chitosan supplements, because it is made from shellfish.
Also Read:- What Vitamins Are Good For Losing Belly Fat?
Glucomannan
This is made from a plant called Konjac. Like any other dietary fiber, it is supposed to help you lose weight by blocking fat in your food from being absorbed in the body.
So many studies suggest it might be helpful, but other evidence shows it does not work properly.
Natural Medicines says there is “insufficient evidence” to rate how well glucomannan works for the weight loss process.
If you take glucomannan in the tablet form of the supplement, you could get or choke a blockage in your:
- Throat
- Intestine
- Esophagus
It appears to be somewhat safer if you take this supplement as a capsule or powder.
Glucomannan also may make it harder for the body to absorb medications. So take your medicine either one hour before or four hours after you use the glucomannan supplement.
Conjugated Linoleic Acid
Conjugated Linoleic Acid is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. There are claims that it may help you stay full and help curb body fat.
The research on CLA for weight loss is mixed. Some suggest that for some people, 1.8-6.8 grams of CLA per day may:
- Boost muscle
- Curb body fat
But other research shows it does not help you shed pounds.
Natural Medicines says that CLA is “possibly very effective” for the weight loss process.
Some researchers warn that long-term use, especially if you are obese, may raise insulin resistance in your body, which makes it more likely you will get diabetes type 2. It might lower “good” cholesterol levels in the blood, as well, which raises the risk of serious heart problems.
In some people, CLA may cause some side effects such as:
- Upset stomach
- Loose stools
- Fatigue
- Nausea
[What’s the best natural supplement to lose weight]
Green Coffee Extract
Early studies suggest Green Coffee Extract may lead to modest weight loss in your body, but more research is needed. Natural Medicines states that there is not enough good research to decide if this supplement is effective.
Few people have some side effects, but because of the caffeine in green coffee it may cause:
- Headaches
- Abnormal heart rhythms
- Nervousness
- Stomach upset
- Insomnia
Green Tea Extract
It supposedly works by:
- Curbing your appetite
- Fat metabolism and raising calorie
Natural Medicines says there is not enough evidence to rate how well this supplement works.
Side effects of green tea extract, especially in good amounts, include:
- Nausea
- Agitation
- Insomnia
- Gas
- Vomiting
- Bloating
- Diarrhea
- Dizziness
Hoodia
This is a plant that grows in the Kalahari Desert in Africa Continent. According to the National Center for Alternative and Complementary Medicine, the stem of the root was traditionally used by Bushmen to cut their thirst and hunger during long hunts. It is now marketed as an appetite suppressant in the body.
This supplement contains P57, an ingredient that is said to curb appetite by helping control your appetite. But there is zero credible evidence that it’s effective or safe.
Natural Medicines says this supplement lacks evidence to rate whether hoodia works.
Also Read:- Which Exercise Is Best For A Bigger Chest?
Guar Gum
This supplement comes from the seed of the guar plant. Like other dietary fibers, it may prevent fats from being absorbed into your body & help you feel full.
This supplement has been studied much more than other fibers for weight loss, and most researchers say it’s not effective.
Natural Medicines agrees and rates guar gum as “possibly ineffective.”
Side effects may include:
- Diarrhea
- Gas
[What’s the best natural supplement to lose weight]
Ephedra
Ephedra is an herb also known as ma huang. Ephedra supplement is a different plant from a related species that grows in the North American continent. Ephedra contains the stimulant ephedrine supplement.
It is closely related to these manmade compounds found in some drugs:
- Phenylpropanolamine
- Pseudoephedrine
The FDA banned supplements with ephedra after the herb was linked to some side effects, including:
- Heart attack
- Stroke
- Seizures
- Arrhythmia
- Psychosis
- Death
The FDA’s ban does not apply to traditional Chinese herbal products or remedies such as herbal teas.
According to the FDA, there is little evidence that the herb helps except for short-term weight loss results. The agency says the health risks outweigh any other benefits.
[What’s the best natural supplement to lose weight]
Also Read:- 10 Most Effective Bicep Workout At Home Without Equipment
FAQs
1. Are there any supplements that help with weight loss?
Some supplements claim to aid weight loss, but the evidence is mixed or limited. For example:
– Chromium Picolinate: May reduce appetite but lacks strong evidence for weight loss.
– Glucomannan: A plant-based fiber that might help, but research is inconsistent.
– Green Tea Extract: Promising for metabolism, but more studies are needed.
Always combine supplements with a healthy diet and exercise for better results.Always combine supplements with a healthy diet and exercise for better results.
2. Are weight loss supplements safe?
Many supplements are generally safe when used as directed, but side effects can occur:
– Chromium Picolinate: Headaches, irritability, or even kidney issues with high doses.
– Glucomannan: Risk of choking if taken in tablet form.
– Green Coffee Extract: Caffeine-related effects like insomnia and nervousness.
Avoid supplements like Ephedra, which has been banned due to severe risks like heart attacks.
3. What should I avoid when taking weight loss supplements?
– Avoid supplements if you have allergies (e.g., Chitosan is made from shellfish).
– Check for interactions with medications (e.g., Glucomannan can interfere with absorption).
– Long-term use of certain supplements like Conjugated Linoleic Acid (CLA) might increase the risk of diabetes or lower good cholesterol.
4. Are there any supplements that are just myths?
Yes, many supplements have little to no scientific backing:
– Chitosan: Claims to block fat, but lacks reliable evidence.
– Hoodia: Marketed as an appetite suppressant, but studies don’t support its effectiveness.
– Guar Gum: Extensively studied but found to be largely ineffective.
5. What’s the bottom line on natural supplements for weight loss?
While some supplements show potential, none are a magic solution. Most have limited effectiveness and should not replace a balanced diet, exercise, and healthy lifestyle habits. Always consult a healthcare provider before starting any supplement, especially if you have underlying health conditions.
Conclusion
After exploring various natural supplements, one thing is clear: no supplement can replace the basics of healthy living—balanced eating, regular exercise, and good habits. While some supplements like glucomannan, green tea extract, or conjugated linoleic acid show promise, their effects are often modest and inconsistent.
On the flip side, certain options, such as ephedra or chromium in high doses, come with serious risks, making them unsafe for many people. Even supplements marketed as “natural” may interact with medications or lead to unexpected side effects, so caution is essential.
At the end of the day, natural weight loss supplements might give you a small boost, but they are not magic bullets. To see real, sustainable results, focus on creating a lifestyle that supports your goals. If you’re considering a supplement, consult a healthcare provider to ensure it’s safe and appropriate for your needs.
Remember, the best investment you can make is in your overall health and well-being. Thanks for reading, and here’s to your journey toward a healthier you!
Thank you for reading this article.