Weight Loss Supplements

There are some basic strategies for encouraging weight loss including stimulating fat metabolism in the body, decreasing appetite, regulating blood sugar /insulin sensitivity, decreasing stress response, raising the basal metabolic rate, and normalizing sleep patterns.
Many pharmaceutical, over-the-counter, and natural supplements have been developed and are striving to be a "magic pill" for assisting in weight loss. Drugs are currently being developed that reduce Leptin (satiety hormone), elevate adiponectin (reduces insulin resistance), elevate cholecystokinin (appetite suppressant), or increase Ghrelin (appetite hormone). While some success has been derived in reaching weight loss between 5- 10% of overall body weight; there has been no documented long-term success for weight reduction greater the 10% of overall body weight using pills/supplements.

Nothing replaces an overall healthy diet and exercise program while striving to lose overall body weight, but some natural aids may "supplement" your overall weight loss program. Below are some supplement aids categorized by safety and effectiveness.

Safe and modestly effective

• Dietary fiber supplementation especially glucommanan (purified fiber from konjac root) especially when combined with caloric reduction. (Note a trained professional should advise supplementation as serious gastrointestinal side effects may occur) 2-3 grams of glucommanan per day in divided doses is the standard dose.
  
• Congjugated Lineoleic Acid. (found in dairy, beef, poultry, and eggs) shown to reduce body weight in doses of 2 to 3.4 grams per day. May support healthy glucose and insulin metabolism through its activation of PPAR alpha and PPAR gamma—potent insulin sensitizers.
  
• Hydroxycitric Acid from the plant Garcinia cambogia may delay glucose absorption thereby lowering insulin response and fat storage. Dose usually 500 mg. three ties per day.
  

Safe and marginally effective

• Chitosan: (from shrimp or crab). weight loss by blocking fat absorption from the intestine (mixed results). Dose is usually 3-6 grams per/meal with food. :
  
• Green Tea Extract especially on low calorie diet, and the equivalent of 300 mg of epigallocatechin gallate (EGCG's)/day. Please note there is approximately 50 mg of EGCG's per cup of green tea.
  
• Hoodia gordonii; No human studies done. Long tradition/anecdotal use as appetite suppression/
  
• Chromium Picolinate; is a component of glucose tolerance factor, said to reduce insulin resistance. Chromium has been proven infective in human studies Weight loss doses are usually200-300 mcg per day.
  

Possibly unsafe and should be avoided

• Citrum auruntinum (Biter Orange). Has been lined to stroke related events. Synephrine, an alpha-1 adrenoreceptor agonist, is the active agreement, which is said to speed up fat metabolism. Synephrine is linked to documented cases of vasospasm and stroke in users.
  
• Ephedra.(supplements banned by FDA, still available in Chinese medicine and teas)
  

Others often mentioned and nutrients to watch include: Stimulants Guarana and Mate. Appetite suppressants: 5-HTP, L-Glutamine, L-Tyrosine, DL Phenylalanine, pinoleic acid from pine nuts, and fucoxanthin (from sea weed). Fat Metabolism stimulation: Pyruvate, Omega-3 fatty acids, Coleus Forskohlii. Insulin sensitizers: paseolamin from kidney bean extract, Guar Gum. Fat Blockers: Nopal Cactus Leaf.

Summary/recommendations: It is first important to determine the cause of weight gain before deciding to take supplements. If your weight has changed for no known cause, be sure to visit your naturopath, osteopath, or allopathic physician for an evaluation. When choosing supplements to aid in your weight loss program; choose safe and likely effective supplements like conjugated lineoleic acid, green tea, hydroxycitric acid and fiber supplementation. When combined with low energy density, high fiber diet, and a moderate intensity exercise program; the success of a weight loss program may increase. Having a naturopathic physician, nutritionist, personal trainer, and mental health professional can strengthen your success. Please realize emotional causes to weight gain must be addressed uniquely.

A note about supplements: Dietary supplements are largely un-regulated. Although the FDA has some involvement when supplements are developed, there is no consistent guarantee for quality control. This is slowly changing. Some examples exist where dietary supplements have included pharmaceutical medications in there formulations to strengthen the therapeutic effect of the natural supplements. Because of this it is important to purchase supplements who participate in Current Good Manufacturing Practices (CGMP) which use strict guidelines for supplement manufacturing. Most Naturopathic Physicians supply supplements that have gone through this process, as do natural food stores like Whole Foods and PCC.