Garcinia cambogia Garcinia cambogia is a tree that grows throughout Asia, Africa, and the Polynesian islands. Hydroxycitric acid in the fruit is claimed to decrease the number of new fat cells your body makes, suppress your appetite and thus reduce the amount of food you eat, and limit the amount of weight you gain.
Garcinia cambogia has little to no effect on weight loss. Garcinia cambogia seems to be fairly safe. But it can cause headache, nausea, and symptoms in the upper respiratory tract, stomach, and intestines. Glucomannan Glucomannan is a soluble dietary fiber from the root of the konjac plant. It's claimed to absorb water in the gut to help you feel full.
Glucomannan has little to no effect on weight loss. But it might help lower total cholesterol, LDL "bad" cholesterol, triglycerides, and blood sugar levels. Most forms of glucomannan seem to be safe at up to It can cause loose stools, flatulence, diarrhea, constipation, and abdominal discomfort. Green coffee bean extract. Green coffee bean extract Green coffee beans are unroasted coffee beans.
Green coffee bean extract is claimed to decrease fat accumulation and help convert blood sugar into energy that your cells can use. Green coffee bean extract might help you lose a small amount of weight.
Green coffee bean extract seems to be safe at up to mg a day for 12 weeks. It might cause headache and urinary tract infections. Green coffee beans contain the stimulant caffeine, which can cause problems at high doses or when it's combined with other stimulants see the section on Caffeine.
Green tea and green tea extract. Green tea and green tea extract Green tea also called Camellia sinensis is a common beverage all over the world. Green tea and green tea extract in some weight-loss supplements are claimed to reduce body weight by increasing the calories your body burns, breaking down fat cells, and decreasing fat absorption and the amount of new fat your body makes. Green tea might help you lose a small amount of weight.
Drinking green tea is safe, but taking green tea extract might not be. Green tea extract can cause constipation, abdominal discomfort, nausea, and increased blood pressure.
In some people, it has been linked to liver damage. Guar gum. Guar gum Guar gum is a soluble dietary fiber in some dietary supplements and food products. It's claimed to make you feel full, lower your appetite, and decrease the amount of food you eat.
Guar gum seems to be safe at up to 30 g a day for 6 months when it is taken with enough fluid. But it can cause abdominal pain, flatulence, diarrhea, nausea, and cramps. Guarana see the section on Caffeine. Hoodia Hoodia is a plant from southern Africa, where it's used as an appetite suppressant.
There hasn't been much research on hoodia, but it probably won't help you eat less or lose weight. Analyses showed that some "hoodia" supplements sold in the past contained very little hoodia or none at all.
It's not known whether this is true of hoodia supplements sold today. Hoodia might not be safe. It can cause rapid heart rate, increased blood pressure, headache, dizziness, nausea, and vomiting. Kola or cola nut see the section on Caffeine.
Mate see the section on Caffeine. Probiotics Probiotics are microorganisms in foods, such as some yogurts, and some dietary supplements that help maintain or restore beneficial bacteria in your digestive tract. Probiotics are safe in healthy people but may cause gas or other gastrointestinal problems.
Pyruvate Pyruvate is naturally present in your body. Pyruvate in weight-loss supplements is claimed to increase fat breakdown, reduce body weight and body fat, and improve exercise performance.
Pyruvate in supplements might help you lose a small amount of weight. Pyruvate seems to be safe at up to 30 g a day for 6 weeks. It can cause diarrhea, gas, bloating, and rumbling noises in the intestines due to gas. The human microbiota, which outnumber human cells by up to fold, have myriad roles in human health [ , ]. Although microbes are found throughout the human body, the vast majority inhabit the colon. The gut microbiota play an important role in nutrient and energy extraction from food.
Research in mice suggests that the gut microbiota affect not only use of energy from the diet, but also energy expenditure and storage within the host [ ]. Whether these effects translate to humans is unknown. However, manipulating the gut microbiota has been proposed as a method to prevent or treat obesity in humans, and probiotics might provide a way to accomplish this.
Probiotics are in foods, such as some yogurts, as well as dietary supplements. The many different genera of probiotics include Lactobacillus, Streptococcus, and Bifidobacterium, which all have widely varying effects in the body [ , ].
Efficacy : Much of the research on probiotics and its influence on the gut microbiota and obesity has been in mice, and the results have been promising. For example, probiotic supplementation reduced body weight gain and fat accumulation in obese mice fed a high-fat diet [ ]. In humans, however, results of clinical trials that assessed the impact of probiotics on obesity-related endpoints have been inconsistent.
In another randomized clinical trial, daily supplementation with 3. However, among the 77 female participants, the Lactobacillus supplementation did significantly reduce body weight after 12 weeks loss of 1. Another recent systematic review and meta-analysis of 15 randomized controlled trials in overweight or obese individuals found that supplementation with various doses and strains of probiotics for 3 to 12 weeks resulted in larger reductions in body weight by 0.
However, these effects were small and of questionable clinical significance. The most recent systematic review and meta-analysis, which included 19 randomized trials in 1, participants, found that supplementation with probiotics or synbiotics products containing both probiotic organisms and prebiotic sugars, which microorganisms in the gastrointestinal tract use as metabolic fuel reduced waist circumference slightly by 0.
The findings from another meta-analysis of 14 trials in adults, 5 trials in children, and 12 trials in 1, infants suggested that probiotics promote an average loss of 0. Taken together, these results indicate that the effects of probiotics on body weight and obesity might depend on several factors, including the probiotic strain, dose, and duration, as well as certain characteristics of the user, including age, sex, and baseline body weight.
Additional research is needed to understand the potential effects of probiotics on body fat, body weight, and obesity in humans. Safety : Many probiotic strains derive from species with a long history of safe use in foods or from microorganisms that colonize healthy gastrointestinal tracts. For these reasons, the common probiotic species—such as Lactobacillus species acidophilus, casei, fermentum, gasseri, johnsonii, paracasei, plantarum, rhamnosus, and salivarius and Bifidobacterium species adolescentis, animalis, bifidum, breve, and longum —are unlikely to cause harm [ ].
Side effects of probiotics are usually minor and consist of self-limited gastrointestinal symptoms, such as gas. In a few cases, mainly involving individuals who were severely ill or immunocompromised, the use of probiotics has been linked to bacteremia, fungemia fungi in the blood , or infections that result in severe illness [ , ]. For individuals with compromised immune function or other serious underlying diseases, the World Gastroenterology Organisation WGO advises restricting probiotic use to the strains and indications that have proven efficacy [ ].
Pyruvate is a three-carbon compound that is generated in the body through glycolysis [ ]. Pyruvate is also available as a dietary supplement, frequently in the form of calcium pyruvate. Researchers have suggested that pyruvate enhances exercise performance and reduces body weight and body fat, possibly by increasing lipolysis and energy expenditure [ 6 , , ].
Efficacy : Only a few studies have examined the effects of pyruvate supplementation in humans. Although some of these studies suggest that pyruvate decreases body weight and body fat, others do not. At the end of the trial, the pyruvate group had significant decreases in body weight mean loss of 1.
In the placebo group, these measurements did not change significantly compared to baseline. However, a double-blind, placebo-controlled trial in 23 overweight women mean BMI The authors of a systematic review and meta-analysis of 6 randomized controlled trials in a total of participants concluded that 5—30 g pyruvate for 3—6 weeks reduces body weight by a mean of 0.
However, the authors noted that the methodological quality of all trials is weak, preventing them from drawing firm conclusions. Safety : The safety of pyruvate has not been rigorously studied. Additional research is needed to better understand the safety and possible side effects of this compound.
Raspberry ketone is the primary aroma compound found in red raspberries Rubus idaeus , and it is added to some foods as a flavoring agent [ 16 , ]. In vitro and animal studies suggest that raspberry ketone might help prevent weight gain by increasing fatty acid oxidation, suppressing lipid accumulation, and inhibiting pancreatic lipase activity [ 16 ].
Although it has been touted on the Internet and national television as an effective way to burn fat, little evidence exists to support this claim. Efficacy : In mice fed a high-fat diet, raspberry ketone supplementation reduced food intake and body weight compared to the same diet without raspberry ketone [ ].
Only one randomized controlled trial has examined the effects of a dietary supplement containing raspberry ketone on weight loss. This product contained 2, mg of a proprietary blend of raspberry ketone, caffeine, bitter orange, ginger, garlic, cayenne, L-theanine, and pepper extract along with B- vitamins and chromium. During the 8-week study, participants followed a calorie-restricted diet approximately calories less per day than estimated needs and engaged in moderate exercise 60 minutes 3 days per week.
However, 25 of the 70 participants dropped out of the study, and results were reported for only the 45 participants who completed the study i. Furthermore, the product contained many ingredients in addition to raspberry ketone, making it impossible to determine the effects of raspberry ketone alone. Safety : Typical diets provide only a few mg of raspberry ketones a day. Doses contained in dietary supplements typically range from to 1, mg, and the safety of such doses has never been evaluated in humans [ ].
However, additional research on raspberry ketone is needed to better understand its safety and side effects. Vitamin D, which is fat soluble, is present in a few foods, such as fatty fish, cheese, egg yolks, and vitamin D-fortified milk. It is also available in many dietary supplements, and humans synthesize it naturally when their skin is exposed to sunlight. Vitamin D promotes calcium absorption in the gastrointestinal tract and is needed for proper bone growth and remodeling [ 56 ].
Observational studies indicate that greater body weights are associated with lower vitamin D status, and obese individuals frequently have marginal or deficient circulating levels of vitamin D [ ]. Nevertheless, the association between vitamin D and obesity raises the question of whether increasing vitamin D concentrations might reduce body weight [ , ].
Efficacy : Despite the association between low vitamin D levels and obesity, scientific evidence does not support a cause-and-effect relationship. The authors commented that the cause of this finding might have been stored vitamin D in body fat and skeletal muscle that was released during weight loss.
However, according to a meta-analysis of 12 vitamin D supplementation trials including 5 in which body composition measurements were primary outcomes , vitamin D supplements without calorie restriction did not affect body weight or fat mass compared to placebo [ ]. Overall, the available research suggests that consuming higher amounts of vitamin D or taking vitamin D supplements does not promote weight loss. Vitamin D toxicity can cause anorexia, weight loss, polyuria, and heart arrhythmias.
It can also raise calcium blood levels, which can cause vascular and tissue calcification. White kidney bean or bean pod Phaseolus vulgaris is a legume that is native to Mexico, Central America, and South America and is cultivated worldwide [ ]. Phaseolus vulgaris extract is an ingredient in some weight-loss dietary supplements marketed as carbohydrate- or starch-absorption "blockers.
Phaseolus vulgaris might also act as an appetite suppressant [ , ]. Efficacy : The effect of Phaseolus vulgaris on weight loss and body fat has been examined in a few clinical trials, which had inconsistent results. After 30 days, those receiving Phaseolus vulgaris extract lost significantly more weight mean weight loss 2. Those in the Phaseolus vulgaris group also experienced a significantly greater reduction in fat mass, adipose tissue thickness, and waist—hip—thigh circumference.
However, the authors noted that the quality of the trials included in their review was poor, making it impossible to draw firm conclusions. After the publication of that review, a week clinical trial in overweight and obese men and women showed that Phaseolus vulgaris modestly yet significantly reduced body weight and body fat [ ]. Compared to those taking placebo, those receiving Phaseolus vulgaris lost significantly more body weight mean loss of 2. Safety : Reported adverse effects for Phaseolus vulgaris are minor and include headaches, soft stools, flatulence, and constipation [ ].
No serious adverse effects of Phaseolus vulgaris have been reported in clinical trials, but no trials have lasted longer than 13 weeks. Yohimbe Pausinystalia yohimbe, Pausinystalia johimbe is a West African evergreen tree. Yohimbine has hyperadrenergic physiological effects because it acts as an alpha-2 receptor antagonist [ 6 , ].
Yohimbe extract is an ingredient in some dietary supplements that are promoted for libido enhancement, body building, and weight loss [ ], but it is used primarily as a traditional remedy for sexual dysfunction in men.
The authors of a review of yohimbe concluded that no conclusive evidence indicates that yohimbe affects body weight or body mass [ ]. The author of a review of yohimbe reached similar conclusions, noting that results from small human trials of yohimbine for weight loss are contradictory and the evidence base is insufficient to support a weight loss claim for this compound [ ].
Safety : Yohimbe can be dangerous. Taking 20 to 40 mg of yohimbine has been reported to increase blood pressure slightly, whereas doses of mg or higher can cause headaches, hypertension, anxiety, agitation, tachycardia, myocardial infarction, cardiac failure, and death [ 43 , , , , ].
More recently, dietary supplements containing yohimbe accounted for 1, self-reports to U. Although yohimbe is generally well tolerated at low doses [ ], no safe dose has been established for it. Yohimbe should only be used under medical supervision because of its potential to produce serious adverse effects [ ]. The active compounds, which are in the plant's stem and account for about 1. In the s, ephedra—frequently combined with caffeine—was a popular ingredient in dietary supplements sold for weight loss and to enhance athletic performance.
The FDA no longer permits the use of ephedra in dietary supplements because of safety concerns that are detailed below, but information is provided here in response to continued interest in this ingredient.
Efficacy : Ephedrine acts as a stimulant in the central nervous system [ , ], and it might increase thermogenesis and act as an appetite suppressant [ ]. The authors of a meta- analysis that included 20 clinical trials concluded that ephedrine and ephedra are modestly effective for short-term weight loss 6 months or less , but no studies have assessed their long-term effects [ ]. Safety : While ephedra was available as a dietary supplement ingredient in the United States, its use with or without caffeine was associated with numerous reported adverse effects, including nausea, vomiting, psychiatric symptoms such as anxiety and mood change , hypertension, palpitations, stroke, seizures, heart attack, and death [ , ].
Although these reported adverse effects could not be linked with certainty to the use of ephedra-containing dietary supplements, the FDA deemed the safety concerns serious enough to prohibit the sale of dietary supplements containing ephedrine alkaloids in [ ].
As a result of this ruling, manufacturers are no longer permitted to sell dietary supplements containing ephedrine alkaloids in the United States.
Like all dietary supplements, weight-loss supplements can have side effects and might interact with prescription and over-the-counter medications. In some cases, the active constituents of botanical or other ingredients promoted for weight loss are unknown or uncharacterized [ 29 ]. Furthermore, many weight-loss supplements contain multiple ingredients that have not been adequately tested in combination with one another. Pittler and Ernst noted that for ingredients lacking convincing evidence of effectiveness, "even minor adverse events shift the delicate risk-benefits balance against their use" [ 6 ].
People need to talk with their healthcare providers about the use of weight-loss dietary supplements to understand what is known—and not known—about these products. At best, products with claims like these do not live up to them, and even worse, they could be dangerous.
Between January and December , dietary supplements were subject to a Class I recall by the FDA, indicating a reasonable probability that use of or exposure to these products would cause serious adverse health consequences. In most cases, the recall was due to the presence of undeclared drug ingredients. In , the FDA issued 36 public notifications warning consumers not to purchase specific weight-loss products because they contained a hidden drug ingredient—often sibutramine, a weight-loss medication that was withdrawn from the U.
A product represented as a dietary supplement that contains one or more drug ingredients, whether or not these ingredients are declared on the label, is considered an unapproved drug and is therefore subject to enforcement action by the FDA.
The FDA maintains a webpage listing public notifications about tainted weight-loss products. Some ingredients in weight-loss dietary supplements can interact with certain medications.
For example, glucomannan and guar gum might decrease the absorption of many drugs that are taken orally [ , ]. Glucomannan has been reported to lower blood glucose levels [ ] and, therefore, could interact with diabetes medications [ ].
Chitosan might potentiate the anticoagulant effects of warfarin [ ]. Green tea could interact with chemotherapy drugs [ , ]. Garcinia cambogia was associated with serotonin toxicity in a patient taking the supplement together with two selective serotonin reuptake inhibitor medications [ ]. Other ingredients, such as caffeine and bitter orange, could have an additive effect if taken with other stimulants.
Bitter orange has also been shown to inhibit CYP3A4 activity, leading to increased blood levels of certain drugs, such as cyclosporine and saquinavir [ 43 ]. These are just a few examples of interactions between ingredients of weight-loss dietary supplements and medications.
Individuals taking dietary supplements and medications on a regular basis should discuss their use with their healthcare provider. As this fact sheet shows, the evidence supporting the use of dietary supplements to reduce body weight and stimulate weight loss is inconclusive and unconvincing, and the cost of these products can be considerable [ 6 , 14 , 29 , 41 ].
The best way to lose weight and keep it off is to follow a sensible approach that incorporates a healthy eating plan, reduced caloric intake, and moderate physical activity under the guidance of a heath care provider. For some individuals with a high BMI who have additional health risks, physicians may prescribe adjunctive treatments, including FDA- approved prescription medications or bariatric surgery, in addition to lifestyle modifications [ 7 ].
Lifestyle changes that promote weight loss might also improve mood and energy levels and lower the risk of heart disease, diabetes, and some cancers [ 5 ]. The Weight Management webpage from the National Institute of Diabetes and Digestive and Kidney Diseases at the National Institutes of Health, provides several helpful publications on weight control, obesity, physical activity, and related nutritional issues. The federal government's Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods.
In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients e. For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the U.
Department of Agriculture's MyPlate. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
Updated: July 28, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements.
Health Information Health Information. Prevalence of obesity and trends in the distribution of body mass index among US adults, JAMA ; Prevalence of obesity and trends in body mass index among US children and adolescents, Supplemental products used for weight loss. J Am Pharm Assoc ; Department of Agriculture, U. Department of Health and Human Services.
Dietary Guidelines for Americans, Washington, DC: U. Government Printing Office; Pittler MH, Ernst E. Dietary supplements for body-weight reduction: a systematic review. Am J Clin Nutr ; Circulation ;S Use of nonprescription dietary supplements for weight loss is common among Americans. J Am Diet Assoc ; Nutr Bus J ;, Why US adults use dietary supplements. Availability of weight-loss supplements: Results of an audit of retail outlets in a southeastern city.
General Accounting Office now the U. Government Accountability Office. Food and Drug Administration. Questions and Answers on Dietary Supplements. Plant extracts with appetite suppressing properties for body weight control: a systematic review of double blind randomized controlled clinical trials. Complement Ther Med ; Alternative treatments for weight loss: a critical review. Crit Rev Food Sci Nutr ;; discussion New dietary supplements for obesity: what we currently know.
Curr Obes Rep ; An evidence-based review of fat modifying supplemental weight loss products. J Obes ; IGOB, a novel seed extract of the West African plant Irvingia gabonensis, significantly reduces body weight and improves metabolic parameters in overweight humans in a randomized double-blind placebo controlled investigation.
Lipids Health Dis ; The efficacy of Irvingia gabonensis supplementation in the management of overweight and obesity: a systematic review of randomized controlled trials. J Diet Suppl ; Food Chem Toxicol ; A case of renal failure developing in association with African mango consumption.
Int J Clin Exp Med ; Effect of cooked white rice with high beta-glucan barley on appetite and energy intake in healthy Japanese subjects: a randomized controlled trial. Plant Foods Hum Nutr ; Oat beta-glucan supplementation does not enhance the effectiveness of an energy-restricted diet in overweight women. Br J Nutr ; Concentrated oat beta-glucan, a fermentable fiber, lowers serum cholesterol in hypercholesterolemic adults in a randomized controlled trial.
Nutr J ; Citrus aurantium and synephrine alkaloids in the treatment of overweight and obesity: an update. Obes Rev ; Effect of acute administration of an herbal preparation on blood pressure and heart rate in humans. Int J Med Sci ; The safety of Citrus aurantium bitter orange and its primary protoalkaloid p-synephrine. Phytother Res ; Determination of synephrine in bitter orange raw materials, extracts, and dietary supplements by liquid chromatography with ultraviolet detection: single-laboratory validation.
Dietary supplements in weight reduction. J Am Diet Assoc ;S A review of the human clinical studies involving Citrus aurantium bitter orange extract and its primary protoalkaloid p-synephrine. Effects of Citrus aurantium extract, caffeine, and St. John's Wort on body fat loss, lipid levels, and mood states in overweight healthy adults.
Curr Ther Res ; Safety and efficacy of Citrus aurantium for weight loss. Am J Cardiol ; Dietary herbal supplements with phenylephrine for weight loss. J Med Food ; Efficacy of herbal supplements containing Citrus aurantium and synephrine alkaloids for the management of overweight and obesity: a systematic review.
Focus Altern Complement Ther ; Stohs SJ. Assessment of the adverse event reports associated with Citrus aurantium bitter orange from April to October Journal of Functional Foods ; A 60day double-blind, placebo-controlled safety study involving Citrus aurantium bitter orange extract. Hemodynamic effects of ephedra-free weight-loss supplements in humans. Am J Med ; Blood pressure and heart rate effects following a single dose of bitter orange.
Ann Pharmacother ; Physiological effects following administration of Citrus aurantium for 28 days in rats. Toxicol Appl Pharmacol ; Effects of ingesting a pre-workout dietary supplement with and without synephrine for 8 weeks on training adaptations in resistance-trained males.
J Int Soc Sports Nutr ; Dietary supplements for improving body composition and reducing body weight: where is the evidence?
Toxicity of weight loss agents. J Med Toxicol ; Botanical Safety Handbook. The effect of caffeine on energy balance. J Basic Clin Physiol Pharmacol ; Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers.
Oral intake of a combination of glucosyl hesperidin and caffeine elicits an anti-obesity effect in healthy, moderately obese subjects: a randomized double-blind placebo-controlled trial. Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients.
J Hum Nutr Diet ; Changes in caffeine intake and long-term weight change in men and women. But the risks of taking these stimulants may outweigh the benefits. Many diet supplements are harmless, and some may even be effective at creating a sense of fullness, burning fat, or boosting your metabolism.
But some of the popular ingredients in weight loss products have been banned by the FDA because of harmful side effects like these:. Once widely sold as an ingredient in diet supplements, the Chinese herbal stimulant ephedra was banned in because of evidence that its use could increase the risk of a heart attack or stroke. In , a lower court ruled that ephedra could be used in small doses.
Some weight loss products can cause severe damage to your kidneys, liver, and other vital organs. Hydroxycut products were banned and recalled in because of reports of serious adverse reactions, including hepatitis and jaundice. One person who took these fat-burning supplements died; another required a liver transplant. Fenfluramine, one of the two active ingredients in the off-label diet drug Fen-Phen, was recalled in the late s after the drug was linked to cases of heart damage and lung disease.
Sibutramine, a prescription drug sold as Meridia, was withdrawn from the market in after a clinical study indicated that the drug could increase the risk of heart attack or stroke. According to the National Institutes of Health, s ibutramine was originally prescribed as a long-term appetite suppressant and weight management solution. The manufacturer voluntarily stopped production after Meridia was associated with evidence of cardiovascular damage.
The FDA maintains a list of tainted weight-loss products so consumers can be aware of ones they should stay away from. Show references Dietary supplements for weight loss.
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Esteghamati A, et al. Complementary and alternative medicine for the treatment of obesity: A critical review. International Journal of Endocrinology and Metabolism.
Using dietary supplements wisely. National Center for Complementary and Integrative Health. The truth behind weight loss ads.
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