If you’re like me, you are always on the look out for an edge in the battle of the bulge. If it’s an herb or vitamin that claims to work for weight loss, chances are I’ve tried it. I have found some supplements to be effective, but science found them first. This is my list of the best natural supplements for weight loss that actually work.
Alpha-Lipoic Acid
Alpha-Lipoic Acid has been a nutritional supplement since the 1950’s. It has mostly been used to prevent and reverse the effects of nerve pain in diabetics. Recently a group of Korean doctors from different clinics worked together to examine the effects of alpha-lipoic acid on 360 obese patients. After 20 weeks, the alpha-lipoic acid group lost significantly more weight than the group taking a placebo.1 The most effective dose in this trial was 800 mg a day in divided doses. No serious side effects were reported.
Alpha-lipoic acid can also improve sugar metabolism. It does this by increasing insulin uptake in muscles.2 Long term treatment can increase glycogen synthesis and its concentration in the muscles. After I began taking lipoic acid for a couple of months, I noticed I had lost 5 pounds and I’m pretty sure that was the only thing that I did differently. I still take it. I don’t think it’s a revolutionary product, but every effective nutrient can add up to significantly help.
Resveratrol
Resveratrol is a naturally occurring substance found in blueberries, red grapes, and peanuts that has gotten a lot of attention since 2003 when studies began demonstrating that it could extend life.
A group of French scientists knew that resveratrol had prevented mice from gaining weight while on a high-fat diet by increasing their metabolism. So, they decided to study its effect on primates by giving it to lemurs and measuring their metabolic functions. After just 4 weeks they concluded that resveratrol prevented weight gain by making the lemurs feel full and by burning calories even when they were resting.3
The only limitation in humans is that oral capsules and tablets do not work very well because the liver metabolizes and expels it before it can be distributed to the rest of the body.
The way to get around this is to use a tablet that dissolves on or under the tongue. This route gets the nutrient into the bloodstream and then to the rest of the body before the liver has a chance to get rid of it.
Ma huang
Ma huang, or ephedra, comes from a shrub and has been used medicinally for over 5,000 years in China. It works well as a decongestant, a bronchodilator for asthma and a stimulant. It can also help you lose weight by speeding up your metabolism and decreasing your appetite.
It has a few side effects though. It can increase your heart rate and if you take it too close to bedtime, it can prevent you from falling asleep. I can’t take it after 3 pm without having insomnia. Another problem with it is that the more often you take it, the less effective it becomes, because you get used to it. I find it works well if I only take it for a week or two at a time to get me off to a good start.
Fiber
I know it’s not exactly exotic, but fiber can actually help you lose weight. It makes you feel full and it’s vital for digestion.
One study that appears in the Journal of the American Medical Association showed that fiber can protect against obesity by lowering insulin levels.4
Another study concluded that food low in fiber is a key contributor in the epidemic of obesity in the U.S.5
There are multiple types of fiber. One product I will never use again is psyllium. It’s found in a few differents brands. It made me feel so bloated that I was uncomfortable. Benefiber is the best fiber supplement I’ve come across. Mixed in a liquid, I don’t even notice it. It has no taste, is not gritty, and makes a great daily fiber supplement.
Other Herbal Weight Loss Supplements
Among other herbal supplements I have tried for weight loss include chromium, chitosan, guar gum, hoodia, St. John’s wort, and 5-hydroxytryptophan. I honestly did not notice any weight loss while taking them, so don’t spend a lot of money on them.
Conjugated Linoleic Acid
CLA is another supplement that didn’t seem to do much for me, but in one human study the participants lost a few pounds in one year. Maybe I just didn’t stick with it long enough.
These may not be considered quick weight loss supplements or the best weight loss aids, but if you want to lose weight, they can help and could be beneficial in other ways too.
References
- Koh E, Lee W, Lee S, Kim E, Cho E, Jeong E, et al. (2011). “Effects of alpha-lipoic acid on body weight in obese subjects”. Am J Med. 124(1): 85. e1-e8.
- Jacob S, Streeper R, et. al. The antioxidant alpha-lipoic acid enhances insulin-stimulated glucose metabolism in insulin-resistant rat skeletal muscle.Diabetes August 1996 vol. 45 no. 8 1024-1029.
- Dal-Pan A, Blanc S, Aujar F. (2010). “Resveratrol suppresses body mass gain in a seasonal non-human primate model of obesity”. BMC Physiology 10:11
- Ludwig D, Pereira M, Kroenke C, Hilner J, Van Horn L, Slattery M, Jacobs D.. (1999). “Dietary Fiber, Weight Gain, and Cardiovascular Disease Risk Factors in Young Adults. JAMA. 282(16):1539-1546.
- McCarty M, Waugh R, Ludwig D, Pereira M, Jacobs D. (2000). “Dietary Fiber and Weight Gain”. JAMA. 283(14):1821-1822.
photo of Ma Huang: swanksalot
main photo, courtesy of Michele Wellborn
food photo: convivial.org