Weight-loss supplements not a magic bullet

As the weather warms and we shed our winter coats, some of us worry about looking good in our spring clothes. After all, we’ve been covered up for months, but now it’s time to show some skin and enjoy the season.

Unfortunately, losing weight is not an easy task for many. If only there was a magic pill that could speed up the process.

According to the National Institutes of Health (NIH) approximately 15 percent of U.S. adults have used a weight-loss dietary supplement at some point in their lives. But do they work?

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Some experts say taking supplements may boost dieting efforts. However, the effectiveness and safety of them is a matter of debate. Several have been debunked as useless. While others, such as ephedra, also called ma huang, were actually taken off the U.S. market due to safety concerns.

Ephedra is a plant that’s native to China. It contains substances that stimulate your nervous system, increase the amount of energy you burn, increase weight loss and may suppress your appetite. Once found in weight-loss supplements, ephedra was taken off the market in the United States in 2004 because of safety concerns. On the flip side, it’s hard to watch TV without seeing an ad for a pill that supposedly enables you to lose lots of pounds with little effort. Could these claims be correct or are trying these products a waste?

Studies and anecdotal evidence suggest that the truth lies somewhere in the middle.

Matt Johnson, owner of House of Nutrition in Poughkeepsie, said “weight-loss supplements are almost in demand as much as multivitamins.” However, “there is no magic bullet, no substitute for a clean diet or hard work.”

However, some of his customers who take thermogenic fat burners have seen results, he said.

“Certain combinations of supplements can create heat within the body," Johnson said. "The body’s natural response is to try and cool itself and as it does it releases body fat.”

Ingredients in these products include caffeine from a natural source, such as kola nut or guarana.

“They are the core ingredients to create the heat needed,” he said, noting that the formulas may also contain green tea and chromium.

One of Johnson’s customers is Jason Asper. The Wallkill resident works out with his trainer, Rob Wolfe, at Gold’s Gym in Newburgh.

“I started working with Rob back in October 2015. I weighed 450-plus pounds, and within a year, I weighed in at 274 pounds,” he said, without taking supplements during that year

“Rob wanted to see what my body was naturally capable of before we started using weight-loss supplements," he said. "Around the 14-month mark my body slowed down the weight-loss and maintained that weight.”

Once his weight-loss progress stalled, Wolfe suggested he try a thermogenic supplement.

“Right now, I'm using a basic one that has caffeine and green tea extract," he said. "While my weight has not drastically changed since using them, I have noticed my energy in the gym is much higher, which allows me to have a better workout.”

On your quest to shed pounds, it’s tempting to run to a health food store to check out the supplement section, but before you do, it’s best to have a complete medical exam, said Dr. Kelly G. Jennings, a naturopathic doctor in Rhinebeck. She recommends comprehensive blood work for her patients who want to lose weight, since oftentimes blood sugar levels need to be stabilized before one can meet his or her weight-loss goals. Examining and correcting unhealthy diets and sleep patterns are also key.

“Most often there is a reason why someone isn’t losing weight,” Jennings said.

Lifestyle choices can impede weight loss.

“You have to address underlying health imbalances first," she said. "Then supplements can come down the line.”

For some, taking conjugated linoleic acid has helped them jump-start their diet. According to the NIH, studies show that this essential fatty acid may reduce body fat. Various experts feel it could also help build muscle and make you feel full.

“It may help optimize the essential fatty acid profile, but it’s not a wonder drug,” Jennings said, noting that it probably won’t be effective if it isn’t part of a sustainable weight-loss plan.

Another supplement that might help with losing weight is probiotics, which put good bacteria into your digestive tract. Effective digestion and elimination are key to overall health as well as slimming down, according to Jennings. For those who are deficient supplementing with vitamin D, which acts like a hormone in the body, probiotics may be beneficial since it can stabilize one’s mood and curb cravings.

Chromium picolinate is another option some dieters try. When used in combination with other herbs and minerals it may stabilize blood sugar and help those on their quest to look their best, Jennings said.

While Jennings said she is not opposed to the use of supplements for some of her dieting patients after they learn how to adjust their lifestyles so they eat and sleep well, and optimize their metabolism, some health care experts are uncertain if they are helpful, and others don’t see any merit in them at all.

Dr. Robert Rosenzweig, a gastroenterologist with offices in Poughkeepsie, Rhinebeck and Kingston, said there’s not enough credible information available to assess the effectiveness of weight-loss supplements.

“The products haven’t been proven to work or not work,” he said. “Most mainstream physicians don’t have faith that they’ve been studied enough.”

“People are wasting their money” when they buy supplements, said Roufia Payman, supervisor of Outpatient Nutrition Education at Northern Dutchess Hospital. “We’ve become a nation that wants immediate satisfaction, but that doesn’t work. Unfortunately, like everything else in life, you have to work at it.”

What is effective are lifestyle changes, such as “starting your day with healthy protein and a veggie boost,” she said. Eating soluble fiber, such as chia seeds, can also help with dieting, since it makes you feel full.

“When you want to lose weight, vegetables are your best friends,” Payman said. The best course of action isn’t popping a pill. It’s paying attention to “the type of food and the quality and quantity of food you eat, and how much you move.”

Evelyn Gilbert Manziello is a writer and editor based in Kinderhook and Queens. Contact her at Evhotstory@aol.com.

Supplements

The following are supplements that research and anecdotal evidence suggest aid in weight-loss. Before taking any it’s best to check with your health care provider.

Caffeine either added to a weight-loss supplement or as an herbal source that naturally contains caffeine, such as guarana or kola nut, can act as a diuretic and cause thermogenesis. Possible side effects: Caffeine can cause sleep disturbances and feelings of nervousness, jitteriness and shakiness. It can be toxic when used in high doses.

Chromium Picolinate is a combination of the mineral chromium and picolinic acid. It helps regulate blood sugar. Studies suggest chromium may help you lose a small amount of weight and body fat. Possible side effects: headaches, nausea, dizziness.

Conjugated Linoleic Acid is a fat found mostly in dairy and beef. Studies say that it may help curb body fat, boost muscle and help you stay full. Possible side effects: upset stomach, nausea, loose stools.

Glucomannan comes from the konjac plant. It’s a soluble dietary fiber. According to the National Institutes of Health, it absorbs water in the gut to make you feel full but there’s little evidence that it directly aids in weight loss. However, it may help stabilize blood sugar levels, which can be helpful when dieting. Possible side effects: diarrhea, flatulence, bloating, abdominal discomfort.

Green Tea Extract may help curb appetite and raise calorie and fat metabolism. Possible side effects: High doses could cause nausea, bloating, gas, diarrhea, dizziness, insomnia, agitation.

For more information, visit the NIH website: https://ods.od.nih.gov/factsheets/WeightLoss-Consumer.