Weight Loss Supplements: Worth the Money?

Each year Canadians spend billions of dollars on weight loss products and supplements. Weight loss products may provide benefit if used properly and safely, and of course together with a weight management program. The use of unauthorized products however, can pose serious risks to your health. If a weight loss supplement is part of your New Year resolution, read on to learn about some of their more common ingredients and how they may or may not work.

PolyGlycoplex (commonly known as PGX) is a soluble fibre found in many supplements. It is meant to slow carbohydrate absorption and decrease desire for food. This kind of fibre expands in your stomach, promoting fullness. While it is true that soluble fiber does do this, less expensive and more nutritious options (or food sources) include broccoli, leafy green vegetables, whole grains, berries, and beans.

Raspberry ketones. These are essentially the aroma of red raspberries and are in part responsible for regulating and controlling metabolism. Research on these are limited, and safety in people is unknown. What we do know is that Dr. Oz made this popular supplement famous in 2012, and that it is chemically similar to other weight loss supplements ingredients, synephrine and capsaicin. Both of which have been implicated in cases of cardiovascular toxicity. Raspberry ketones can be  found naturally in peaches, apples and rhubarb, but very little in raspberries themselves.

  

Hoodia. This is thought to aid weight loss by affecting a center of our brain where appetite is controlled. It may be safe, but like many of the other weight loss supplement ingredients mentioned here, there is little evidence to back its claims. Hoodia comes from a protected African plant. If you order it online internationally, there is a chance you may not get it as often a special permit for endangered species may be needed for it to cross the border.

Conjugated linoleic acid (CLA). While studies suggest that CLA can diminish appetite, body fat and preserve muscle, the long term proof here is lacking as research is conflicting. In the meantime you can get natural dietary sources of CLA through consuming dairy, eggs and beef.

Apple cider vinegar. This is marketed as a natural appetite suppressant, fullness promoter, and fat burner. There's no problem to use vinegar in cooking, but taking it with meals to help with weight loss is likely going to be unsuccessful as again there is no real proof to back up the claims.

 

 

  

 

 

Green tea extract. Is thought to burn calories and curb hunger. Be aware that many herbal preparations containing this extract also come with added caffeine, which has other side effects of its own. It’s likely safe, but it’s helpfulness in terms of weight loss may be minimal. Most of the research says is green tea extract is helpful for weight loss, it is usually when taken before a meal.

 

 

Caffeine. This may have some potential to slightly increase weight loss and prevent gain, but like the other supplements it’s not cut and dry. It is supposed to work by suppressing appetite and increasing the rate at which we burn calories. Caffeine is safe, up to 400 mg for a healthy adult according to Health Canada guidelines. Found naturally in coffee, tea, and also in the herb yerba mate and the guarana plant.

 

Ephedra. Aka Ma Huang, is a plant source of the ingredient ephedrine. Products with this will often carry ‘natural’ claims, but Health Canada recommends its disuse, despite it being readily available online. Dangerous side effects have been associated with this stimulant. Bottom line is to avoid ephedra as it’s not considered safe for use.

Earlier this year hundreds of weight loss products were reviewed by Oregon State University to prove their usefulness. A handful, which included green tea, fibre and low-fat dairy supplements, provided a slight weight loss in conjunction with a reduction in calories and increase in exercise.  There are hundreds of weight loss supplements available, but really no magic bullet will help you lose weight on its own. Combine a safe weight loss supplement with healthy eating and physical activity though, and you’ll dramatically increase your chances for permanent and significant weight loss and success.  


As seen in The Telegram December 31, 2012