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Glucomannan, chitosan, conjugated linoleic acid (CLA), and chromium picolinate
5-min read
Seeking support wherever you can is a tempting strategy when trying to lose weight. If you find yourself thinking about vitamins or herbal therapies, bear in mind that many of them have received conflicting ratings from studies. Some have health hazards, and some have little scientific evidence to support their claims. Consult your physician before attempting any.
You should also be aware that the FDA has taken action against certain weight reduction products that contained prescription medications that weren’t disclosed on the label. It’s not always clear what you’re going to get.
The FDA does not regulate supplements in the same manner that it does foods and medications. Before these supplements are put on the market, the FDA does not evaluate them for efficacy or safety.
Chitosan
This sugar is derived from the tough shells of crabs, lobsters, and shrimp. Proponents claim that it can prevent your body from absorbing fats and cholesterol.
Does it aid in weight loss? According to Natural Medicines, an independent organization that evaluates supplement research, there isn’t enough trustworthy data to give it a grade. According to the National Center for Complementary and Integrative Health, there is no proof that chitosan helps people lose weight.
Although chitosan seldom has negative side effects, some people experience constipation or upset stomachs. Since chitosan is derived from shellfish, you should avoid taking it if you have a shellfish allergy.
Chromium Picolinate
A mineral called chromium helps to produce more insulin, a hormone necessary for converting food into energy. It is also necessary for your body to store proteins, lipids, and carbs.
It is said that supplements containing chromium can:
- Reduce your hunger
- assist you in burning more calories
- Reduce your body’s fat.
- Increase the size of your muscles
However, no appreciable benefits were discovered in an analysis of 24 trials that examined the effects of 200–1,000 micrograms of chromium per day. Chromium is “possibly ineffective” for weight loss, according to Natural Medicines.
Adults can generally safely use chromium supplements at doses of less than 35 mcg per day. Increased dosages may result in:
- Lack of sleep irritability
- cognitive issues
- Headache
Additionally, ingesting chromium has caused kidney impairment in several individuals. If you have kidney issues, you should avoid using it.
CLA, or conjugated linoleic acid
This well-known supplement has ingredients that are present in linoleic acid, a type of fatty acid. It’s said to help reduce body fat and prolong feelings of fullness.
There is inconsistent research on using CLA to lose weight. According to some, taking 1.8 to 6.8 grams of CLA daily may:
- Reduce body fat
- Increase muscle
However, more studies reveal that it doesn’t aid in weight loss
CLA is described as “possibly effective” for weight loss by Natural Medicines.
Long-term use, particularly if you’re obese, may increase insulin resistance, which increases your risk of developing type 2 diabetes, according to some researchers. It may also decrease blood levels of “good” cholesterol, which increases the risk of heart issues.
Some people’s negative effects from CLA include:
- upset stomach
emesis - Unsteady stools Fatigue
Glucomannan
Konjac is the plant used to make this. It is intended to aid in weight loss by preventing your body from absorbing fat from your food, much like other dietary fibers.
Early research indicates that it might be beneficial, but additional data indicates that it is ineffective.
According to Natural Medicines, there is “insufficient evidence” to determine glucomannan’s effectiveness un aiding in weight loss.
When taking glucomannan as a supplement in tablet form, you run the risk of choking or developing an obstruction in your
The tube that joins the stomach and throat is called the esophagus.
intestine
If you take this supplement as a powder or as a capsule, it seems to be a little safer.
Additionally, glucomannan may interfere with your body’s ability to absorb medicine. Therefore, take your medication one hour prior to or four hours following the use of glucomannan.
Extract from Green Tea
It is said to function by:
- Reducing your appetite
- Increasing metabolism of fat and calories
According to Natural Medicines, the evidence is insufficient to determine its effectiveness.
When used in large doses, green tea extract can have the following adverse effects:
- emesis
- throwing up
- Swelling Gas
- dizziness and diarrhea
- Lack of sleep
- Brutality
Extract from Green Coffee
More research is required, however preliminary findings indicate that it might result in a slight weight loss.
According to Natural Medicines, there is insufficient high-quality studies to determine its efficacy.
Although adverse effects are rare, the caffeine in green coffee has the potential to cause:
- Headaches
- upset stomach
- Anxiety
- Lack of sleep
- irregular heartbeats
Guar Gum
This is derived from the guar plant’s seed. It aids in feeling full and, like other dietary fibers, may stop fats from being absorbed by your body.
Compared to other fibers, guar gum has been investigated for weight loss far more, and the majority of researchers conclude that it is ineffective.
In line with this, Natural Medicines classifies guar gum as “possibly ineffective.”
Possible side effects include:
Gastric Diarrhea
Ephedra
Another name for this herb is ma huang. This plant is distinct from a closely similar species found in North America. The stimulant ephedrine is present in ephedra.
It shares a close relationship with these artificial substances present in several medications:
Ethylpropanolamine Phenylpropedrine
Following the discovery that ephedra was associated with several dangerous adverse effects, such as:
Heart attack
Heart arrhythmia
Death, Psychosis, Seizures, Stroke
Herbal teas and other traditional Chinese herbal medicines are exempt from the FDA’s restriction.
The FDA states that there is not much data to support the herb’s benefits beyond temporary weight loss. According to the agency, there are more health hazards than advantages.
Ephedra is classified as “likely unsafe” by Natural Medicines.
Orange Bitter
Africa and tropical Asia are the natural regions of the bitter orange tree. It’s grown in Florida, California, and the Mediterranean region as well.
Synephrine, a stimulant linked to ephedrine, is found in the rind of bitter orange fruit. It is said to function by increasing the amount of calories expended.
Many manufacturers moved to bitter orange after the FDA outlawed ephedra-containing weight loss pills, but it’s unclear if this is a safer option.
Natural Medicines states that there is insufficient data to determine whether bitter orange is effective for weight loss and that it is “possibly unsafe” when taken orally as a supplement.
Supplements containing bitter orange have been shown in some tests to increase heart rate and blood pressure. There have been reports that those who consumed bitter orange either by itself or in combination with other stimulants like coffee may have experienced harmful side effects. Among the hazards are:
Heart attack irregular heartbeat
Heart attack Fatality
According to the FDA, using bitter orange as a dietary supplement could not be safe. If you have high blood pressure, a heart condition, or any other medical issue, you should especially avoid it.
Additionally, if you use coffee, some drugs (including MAO inhibitors), herbs, or other supplements that elevate heart rate, you should stay away from bitter orange supplements.
RELATED: The Effects of Vitamin B6 Deficiency on the Body and Mind
RELATED:: Vitamin B6: Essential Information
RELATED: The Effects of Vitamin B6 Deficiency on the Body and Mind
