Supplements and Vitamins for Weight loss and Metabolism

Losing weight takes more than just determination. Here are some well-known weight loss supplements to help you shed that extra pound.

Today's market is flooded with devices and methods claiming to help you lose weight in an unrealistic period of time. Losing weight may seem easy, instead, it is a long and tricky journey. While methods like following a healthy diet with minimal calorie intake and being physically active help work well in most cases, people still look for ways that serve instant results.

Dietary supplements and herbs have grown popular in recent years, and are regarded as a useful measure to help you lose weight relatively quickly. The primary role of supplements can range from reducing the absorption of the food you consume, to cutting your food intake by making you feel full and increasing the metabolism rate to burn more calories. But, with a multitude of available options to choose from, you can find yourself wondering, 'what supplements should I take to lose weight?'. So, there is a list of some well-known and effective supplements and herbs you must check out.

Caffeine 

Naturally found in coffee, green tea, and many other herbs, caffeine is one of the most popular psychotropic drugs consumed worldwide. Additionally, it is also used in the processed food and beverage industry and various dietary supplements. 

Functions: Caffeine has a stimulation function, it makes you more alert, and boosts your energy. It also increases your metabolism rate and burns calories and fat at a faster rate.

Efficiency: Caffeine-containing dietary supplements have resulted in moderate weight loss or minimal gain in the same, among its users. Caffeine combined with other stimulants increases their effect, but at the same time, regular caffeine consumption makes you tolerant to it, and, therefore, it becomes ineffective over time.

Cons: It can leave you feeling nervous, uneasy, and shaky. Caffeine is addictive and can affect the quality of sleep. A high dose can result in anxiety, insomnia, rapid heartbeat, irritability, nausea, diarrhea, and even seizures in some cases.  

Bitter orange 

Synephrine is a stimulating compound found in bitter orange, which is widely used in weight-loss supplements.

Functions: It increases fat breakdown, burns calories, and reduces appetite. 

Efficiency: There is not enough data to claim its effectiveness, whether the results are long-term or not is also yet unknown. However, Synephrine is similar but less potent to a drug called ephedrine (banned in the U.S. in 2004).

Cons: Bitter orange is known to cause chest pains, headaches, anxiety, high blood pressure, bone and muscle pain, and a faster heart rate. 

Conjugated Linoleic Acid (CLA)

CLA has been in the weight loss race for years; it is most commonly found in fatty animal products like dairy and beef.

Functions: It helps you curb body fat and stay full, reducing your calorie intake. Furthermore, it boosts metabolism and helps break body fat down.

Efficiency: The consequent weight loss is noted to be quite insignificant, with minimal amounts of fat burn or weight loss.

Cons: CLA may cause various digestive issues. It can also add to long-term problems like insulin tolerance, fatty liver, and increase inflammation. 

Green coffee bean extract 

Regular unroasted coffee beans are known as green coffee beans.

Functions: It decreases fat accumulation and burns the existing fat in your body while also converting the sugar into energy for the cell, therefore lowering blood sugar levels. Green coffee beans have high antioxidant levels, and they also reduce blood pressure.

Efficiency: Studies suggest that the extract can help you lose only a small amount of weight over time.

Cons: Though they may seem safe, green coffee beans often lead to headaches, increased heart rates, urinary tract infections, upset stomach, etc. The effects may even worsen when the beans' caffeine is combined with other stimulants of the supplements. 

Glucomannan 

It is a soluble dietary fiber found in the roots of the kajoc plant.

Functions: The fiber absorbs water in the gut and converts into a gel-like substance, making you feel full, resulting in lesser calorie consumption.

Efficiency: Though it doesn’t directly affect weight loss, it can help you shed pounds when combined with a healthy diet. The other benefits of fiber include lower cholesterol levels, maintained blood sugar levels, beneficial bacteria in your gut, and constipation fight.

Cons: Though it is much safer than other alternatives, it can cause loose stool, flatulence, diarrhea,  bloating, and abdominal discomfort. Glucomannan may also interfere with other medications you are taking by making it harder for your body to absorb them.

Raspberry ketones 

A substance found in red raspberries responsible for the distinct smell they carry. Its synthetic version is also sold in the market as a dietary supplement. 

Functions: The raspberry ketones, apparently, separate the fat cells (as a study on rats suggests) and help break them down. The ketones also trigger levels of a hormone related to weight loss called adiponectin.

Efficiency: The study was conducted on raspberry ketones combined with other supplements rather than alone; hence there is not enough data to validate its results. 

Cons: Lack of relevant data makes it hard to acknowledge its side effects.

Conclusion 

Losing weight and a disciplined routine goes hand in hand. Choosing the right supplement which fits you and your needs while keeping in mind their pros and cons is crucial. But remember, the dietary supplements you consume work well only when coordinated with a proper and healthy diet plan and regular exercise.