Herbal Supplements Pro Review

 

Many over-the-counter diet supplements are herbal and are sold in health food stores. The most well known herbal supplements include ephedrine or ephedra, guarana, St. John's Wart, and Senna. They generally act as "fat burners" by boosting your metabolism.

Nutritional and herbal supplements that may be helpful: Diets that are low in total calories may not contain adequate amounts of various vitamins and minerals. For that reason, taking a multiple vitamin/mineral supplement is advocated by proponents of many types of weight-loss programs, and is essential when calorie intake will be less than 1,100 calories per day.

Herbal Supplements 1: The mineral chromium plays an essential role in the metabolism of carbohydrates and fats and in the action of insulin. Chromium, in a form called chromium picolinate, has been studied for its potential role in altering body composition. Chromium has primarily been studied in body builders, with conflicting results. In people trying to lose weight, two double-blind studies have found no effect of chromium picolinate on weight loss, though in one of these studies lean body mass that was lost during a weight-loss diet was restored by continuing to supplement chromium after the diet.

Herbal Supplements 2: Hydroxycitric acid (HCA), extracted from the rind of the Garcinia cambogia fruit grown in Southeast Asia, has a chemical composition similar to that of citric acid (the primary acid in oranges and other citrus fruits). Preliminary studies in animals suggest that HCA may be a useful weight-loss aid. HCA has been demonstrated in the laboratory (but not yet in clinical trials with people) to reduce the conversion of carbohydrates into stored fat by inhibiting certain enzyme processes. Animal research indicates that HCA suppresses appetite and induces weight loss. In one case report, an individual who ate 1 gram of the fruit containing HCA before each meal lost one pound per day. However, a recent double-blind trial found people who took HCA while eating a low-calorie diet for 12 weeks lost no more weight than those taking a placebo.

Herbal Supplements 3: Pyruvate, a compound that occurs naturally in the body, might aid weight loss efforts. A clinical trial found that pyruvate supplements (22–44 grams per day), when compared with placebo, enhanced weight loss and resulted in a greater reduction of body fat in overweight adults consuming a low-fat diet. Animal studies suggest that pyruvate leads to weight loss by increasing the resting metabolic rate. In two double-blind trials comparing exercise plus either 6 grams per day of pyruvate or placebo, increased weight loss and fat loss occurred only in the pyruvate group after six weeks. Similar results were reported in another double-blind study using 10 grams per day of pyruvate in overweight women participating in a one-month exercise program.

Herbal Supplements 4: The ability of 7-KETO to promote weight loss in overweight individuals has been investigated in a double-blind study. Participants in the study were advised to exercise three times per week for 45 minutes and to eat an 1,800-calorie per day diet. Each individual was given either a placebo or 100 mg of 7-KETO twice daily. After eight weeks, those receiving 7-KETO had lost an average of 6.34 pounds, compared with 2.13 pounds in the placebo group (a statistically significant difference). In addition, the percentage of body fat decreased by 1.8% in the 7-KETO group, compared with only 0.57% in the placebo group. The increased weight loss in the 7-KETO group was associated with a significant increase in levels of T3 (a thyroid hormone that plays a major role in determining a person’s metabolic rate), although the levels of T3 did not exceed the normal range.

Herbal Supplements 5: The amino acid L-carnitine may help promote weight loss. In a preliminary study of overweight adolescents participating in a diet and exercise program, those who took 1,000 mg of L-carnitine per day for three months lost significantly more weight than those who took a placebo. However, a weakness of this study was the fact average initial body weight differed considerably between the two groups. Additional research is needed to confirm these preliminary findings.

Herbal Supplements 6: Spirulina, a type of algae, is a rich source of protein, vitamins, minerals, and essential fatty acids. In one double-blind study of 16 overweight individuals, ingestion of 2.8 grams of spirulina three times per day for four weeks resulted in a small but statistically significant weight loss.

Herbal Supplements 7: 5-Hydroxytryptophan (5-HTP), the precursor to the neurotransmitter serotonin, has been shown in three short-term controlled studies to reduce appetite and to promote weight loss. In one of these studies, a 12-week double-blind trial, overweight women who took 600–900 mg of 5-HTP per day lost significantly more weight than did women who received placebo. In a double-blind trial with no dietary restrictions, obese people with type 2 diabetes who took 750 mg per day of 5-HTP for two weeks significantly reduced their carbohydrate and fat intake. Average weight loss in two weeks was 4.6 pounds, compared to 0.2 pounds in the placebo group.

Herbal Supplements 8: The herb guaraná contains guaranine (which is nearly identical to caffeine) and the closely related alkaloids theobromine and theophylline; these compounds may curb appetite and increase weight loss. Caffeine’s effects (and hence those of guaranine) are well known and include stimulating the central nervous system, increasing metabolic rate, and producing a mild diuretic effect. However, in a double-blind trial, 200 mg per day of caffeine was no more effective than a placebo in promoting weight loss. Because of concerns about potential adverse effects, many doctors do not advocate using caffeine or caffeine-like substances to reduce weight.

Herbal Supplements 9: Ephedra sinica, commonly known as ma huang, is a central nervous system stimulant. Double-blind studies have shown that ephedra, particularly when combined with caffeine, promotes weight loss. However, many doctors discourage the use of ephedra as a weight-loss aid because of the many side effects that can occur with its use, especially since many of the side effects are intensified when ephedra is combined with caffeine.

Herbal Supplement 10: Modest reductions in appetite have been found in healthy Japanese women and white men when they consumed 10 grams of cayenne pepper along with meals in a randomized study. A similar study found that cayenne could increase metabolism of dietary fats in Japanese women. Both studies found an increase in sympathetic nervous system activity to be the likely mechanism. These preliminary studies suggest cayenne may help some overweight people.

Herbal Supplement 11: Capsaicin, the major pungent ingredient in cayenne peppers, is thought to suppress appetite. A recent study has shown that a spicy food meal containing capsaicin may reduce food intake by about 200 calories.

Herbal Supplement 12: Green tea extract rich in polyphenols (epigallocatechin gallate, or EGCG) may support a weight-loss program by increasing energy expenditure. Healthy young men who took two green tea capsules (containing 50 mg of caffeine and 90 mg of EGCG) three times a day had a significantly greater energy expenditure and fat oxidation than those who took caffeine alone or placebo. Thus, green tea extract has the potential to influence body weight, although clinical trials on weight loss in humans are needed to confirm these preliminary observations.

Herbal Supplements 13: A combination of guggul, phosphate salts, hydroxycitrate, and tyrosine coupled with exercise has been shown in a double-blind study to improve mood with a slight tendency to improve weight loss in overweight adults. Daily recommendations for guggul are typically based on the amount of guggulsterones in the extract. A common intake of guggulsterones is 25 mg three times per day. Most guggul extracts contain 5–10% guggulsterones and can be taken daily for 12 to 24 weeks.

Herbal Supplement 14: Although clinical studies are lacking, there are modern references to use of the herb coleus for weight loss. Coleus extracts standardized to 18% forskolin are available, and 50–100 mg can be taken two to three times per day. Fluid extract can be taken in the amount of 2–4 ml three times per day.

Related

• Herbal Supplements: Getting Ripped or Ripped Off?
  
• Are Herbs Good Medicine?
  
• The Bottom Line about Diet Pills
• Herbal Diet Supplements: Another View