Curious about which weight loss supplements actually deliver on their promises? We've got the lowdown on the latest research (press to open in a new window) , straight from the experts at Sapienza University of Rome and University Campus Bio-Medico of Rome. They reviewed 21 popular supplements, breaking down how they work and whether they're worth your time and money.
The Weight Loss Fundament - A Healthy Colon
What happens is that the supplement you take will be primarily absorbed in the small intestine and to a lesser extent in the large intestine. However, your body naturally stores most of the digestive toxins in your colon, and you experience symptoms like gas, bloating, constipation, occasional diarrhea, gut pain, food intolerance, and skin conditions. This is why colon cancer is the third most common cancer worldwide. While the colon does not directly absorb most nutrients, its health significantly impacts the overall digestive process and proper absorption of nutrients and supplements through microbiome balance.
Many weight loss supplements, like psyllium and glucomannan, also promote colon health by increasing fiber intake, which aids in regular bowel movements and a healthy gut microbiome. Incorporating a natural colon cleanse routine will significantly support your weight loss programm and overall well-being. For example, you can try Colon Tonic (press to open in a new window) from Dr. Marco Sikaffyᅳan authentic 8-element, no-adverse-effects herbal formulation proven to support the balance of the large intestine, promote a healthy inflammatory response in the colon, balance the microbiome and pH levels, assist in the elimination of excess parasites, and alleviate constipation. This way, your digestive system will be much more efficient in supplement and nutrient absorption.
to the Supplements
1.Green Tea: Famous for its antioxidants, green tea helps reduce fat absorption and boosts metabolism. With moderate evidence supporting its effectiveness, green tea can help you shed a few pounds, especially over three months or more. Participants consuming 100-460 mg/day of EGCG (a key component) showed an average weight loss of 1.5 kg over 12 weeks.
2.White Kidney Bean: This little bean inhibits carbohydrate absorption. Studies show it can lead to nearly 2 kg of weight loss in just 35 days. A promising addition to your diet! Typical doses range from 500-3000 mg/day.
3.Caffeine: Known for its energy-boosting properties, caffeine also suppresses hunger and increases energy expenditure. A dose of 100-400 mg/day has been linked to weight loss of 0.5-1 kg over 12 weeks. It works best when combined with other strategies.
4.Bitter Orange: Containing p-synephrine, bitter orange may help increase energy expenditure and suppress appetite. While evidence is mixed, a dose of 30-100 mg/day could potentially help you lose about 1 kg in 6-12 weeks.
5.Capsaicin (Chili Peppers): Capsaicin increases fat oxidation and reduces hunger by activating the TRPV1 receptor. Consuming 2-10 mg/day can increase energy expenditure by about 50 kcal/day, contributing to gradual weight loss.
6.Ginseng: Known for its saponins, ginseng works through delaying fat absorption and altering hunger hormones. While promising in animal studies, human evidence is limited. Typical doses range from 200-3000 mg/day.
7.Chitosan: Derived from shellfish, chitosan binds to dietary fat, preventing its absorption. A dose of 1-4.5 g/day has shown a modest weight loss of about 1.5 kg over 17 weeks.
8.ß-Glucans: These fibers slow down carbohydrate and lipid absorption, helping control blood sugar and cholesterol. Doses of 5-9 g/day have shown benefits for glucose metabolism.
9.Psyllium: A soluble fiber that forms a gel in your stomach and helps you feel full for longer periods of time. Effective doses proven to be from 3-10 g/day. It showed modest weight loss but when combined with a healthy diet and corresponding lifestyle.
10.Glucomannan: This fiber from the konjac plant works through absorbing water and expanding in your stomach, promoting fullness. Studies suggest that 2-4 g/day can lead to a weight loss of 0.5-1 kg over 8 weeks.
11.Guar Gum: Derived from guar beans, this fiber increases fullness and reduces appetite. Mixed results in studies, but doses of 9-30 g/day could potentially aid weight loss.
12.Agar: A gelatinous substance from red algae, agar prolongs gastric emptying and gives you a feeling of fullness. Studies show that 5-15 g/day of agar has potential for weight-loss results.
13.Inulin and Inulin-Type Fructans: These prebiotic fibers improve gut health and promote fullness. Doses of 8-21 g/day show benefits for glucose metabolism, but weight loss effects are less clear.
14.Caralluma: An edible succulent plant, Caralluma reduces appetite through its pregnane glycosides. Limited human studies suggest doses of 500 mg twice daily could lead to a weight loss of 1-2 kg over 8-12 weeks.
15.Spirulina: A nutrient-dense cyanobacterium, spirulina can decrease appetite and improve lipid profiles. Studies show doses of 1-4.5 g/day may help reduce body fat over 6-12 weeks.
16.Whey Protein: Known for its high biological value, whey protein increases satiety and preserves lean muscle mass. Consuming 20-30 g/day as part of a dietary restriction program can reduce body fat by about 2-3 kg over 12 weeks.
17.Coffee, Caffeine, and Chlorogenic Acids: Coffee and its components can suppress hunger and increase energy expenditure. Regular consumption of coffee (2-4 cups/day) has been linked to modest weight loss of 1-2 kg over 12 weeks.
18.Garcinia Cambogia: Containing hydroxycitric acid, it inhibits fat production and suppresses appetite. Despite its popularity, the evidence is mixed, with some studies showing a modest 1-2 kg weight loss over 12 weeks at doses of 500-1500 mg/day.
19.Resveratrol: Found in grapes and berries, resveratrol activates SIRT-1, which helps regulate metabolism. Doses of 150-2000 mg/day show promise in preclinical studies, but more human research is needed.
20.Conjugated Linoleic Acid (CLA): This fatty acid reduces body fat and improves body composition. Doses of 3-6 g/day have shown modest weight loss benefits of about 1-2 kg over 12 weeks.
21.Aloe Vera: Well-known for its healing properties, aloe vera improves lipid and glucose metabolism. A dose of 300-600 mg/day shows potential for weight loss, but more long-term research is still needed to detail its effect and use.
Should be clear—none of these supplements are miracles on their own, but they can become helpful tools in your weight loss strategy when combined with a healthy diet (90% healthy whole foods nutrition, 10% dietary supplements), regular exercise, and a healthy digestive system, especially a healthy colon.
Stay curious, stay healthy, and always prioritize your lifestyle and nature's remedies! 🌿
