Although there are hundreds of dietary supplements, most of them use the same herbs or compounds in different combinations that supposedly burn fat, block fat, block “carbs” and suppress appetite. Despite the hype, there is really nothing new about these dietary supplements. They work for us when we make the effort to work with ourselves. Losing weight is not only about pill popping.
Often times, when one ingredient is banned such as the stimulant ephedra, the diet pill manufacturers find another stimulant like synpherine (bitter orange) to take its place. Most supplement formulas are put together with very little scientific research to back up the dramatic claims.
A lot of the theories behind formulas are questionable. Many diet pills are either stimulants or appetite suppressants. When we reduce food intake, our metabolism slows down to compensate for fewer available calories. As a result, any weight lost that is achieved by this method is almost always regained when we return to the same food choices that caused the problem.
This does not mean that all supplements are totally ineffective; a few have been helpful in assisting in short-term weight loss. However, none of these pills works perfectly and none have proven effective for obesity or for long-term weight loss without making dietary changes. The pills don’t address the issue of maintaining a healthy weight. In addition, some herbal diet pills can have risky side effects.
According to the Journal of the American Dietetic Association, “roughly one in seven U.S. adults have used nonprescription dietary weight loss supplements.”
Women aged 18-34 had the highest reported use of nonprescription dietary weight loss supplements. Ephedra, chromium, and/or bitter orange were the key ingredients in the most commonly used weight loss supplements, the study showed. (1)
(1) SOURCES: Blanck, H. Journal of the American Dietetic Association, March 2007; vol 107: pp 41-447. FDA: “Sales of Supplements Containing Ephedrine Alkaloids (Ephedra) Prohibited.” Ephedra, also known as Ma Huang was banned in 2004 after the FDA determined that it presented an unnecessary risk to the public.
If you find yourself getting sucked into buying the newest weight loss pill because of the amazing claims and testimonials take the time to at least familiarize yourself with the ingredients on the back of the bottle. Most of the pills contain nothing new, just different labels, although a few show some promise.
Lets take a look at some of the ingredients in the most popular diet supplements on the market. We will evaluate the ingredients action, effectiveness and possible side effects.
DHEA (3-Acetyl-7-Oxo-dehydroeplandrosterone)
DHEA is the most abundant hormone in the human body and will eventually turn into testosterone and estrogen.
Action:
DHEA activates enzymes in the liver that increase the rate at which fat is burned. It also increases the rate of your body’s metabolism without over stimulation.
Effectiveness:
DHEA is very effective in weight loss especially when combined with exercise and nutrition. Double blind placebo controlled studies, the gold stand of research, determined that those taking 3-Acetyl-7-OxoDehydroepiandrosterone lost 1 to 3 times more weight than diet and exercise alone. (1)
1. A Randomized, Double-Blind, Placebo-Controlled Study of 3-Acetyl-7-Oxo-Dehydroepiandrosterone in Health Over Weight Adults. Curr Ther Res 2000;61(7435-44)
2. The Effect of 7-Keto(tm) Naturalean ™ on Weight Loss: A Randomized, Double Blind, Placebo Controlled Trial. Curr Ther Res 2002;63(4):263-272.
Another two double blind-placebo controlled studies determined that the majority of weight loss with 3-Acetyl-7-Oxo Dehydro-epiandrosterone is from fat. (2) (3)
2. A Randomized, Double-Blind, Placebo-Controlled Clinical Trial to Evaluate the Thermogenic and Body Composition Effects of 3-Acetyl-7-Oxo-Dehydroepiandrosterone (7-Keto(tm)) Clinical Study Final Report, Humanetics Archives.
3. A Randomized, Double-Blind, Placebo-Controlled Study of 3-Acetyl-7-Oxo-Dehydroepiandrosterone in Health Over Weight Adults. Curr Ther Res 2000;61(7):435-442.
A third study seemed to show that it could promote weight loss without the use of stimulants (4)
4. A Randomized, Double-Blind, Placebo-Controlled Study of 3-Acetyl-7-Oxo-Dehydroepiandrosterone in Health Over Weight Adults. Curr Ther Res 2000;61(7):435-442.
Side effects:
None noted, proven safe when used as directed (5)
5. Safety and pharmacokinetic study with escalating doses of 3-acetyl-7-oxo-dehydroepiandrosterone in health male volunteers. Clin Invest Med 2000;23(5):300-310
A Randomized, Double-Blind, Placebo-Controlled Study of 3-Acetyl-7-Oxo-Dehydroepiandrosterone in Health Over Weight Adults. Curr Ther Res 2000;61(7):435-442. Humanetics Affidavit, Humanetics Archives.
Chromium Picolinate
Chromium picolinate is a combination of the element chromium and picolinic acid. The picolinic acid aids in the absorption of the chromium that is useful in controlling blood sugar levels.
Action:
Stimulates the body’s ability to burn sugar and fats.
Effectiveness:
A 1995 study examines the effectiveness of chromium picolinate as a fat-reduction aid in an obese subject population and found no effect as a weight loss supplement (1)
1. Trent, L.K, & Theiding-Cancel, D. (1995). Effects of chromium picolinate on body composition. Journal of Sports Medicine and Physical Fitness, 35(4), 273-280.
Side effects:
None noted.
Synephrine (Bitter Orange)
A stimulant, also know as bitter orange, is derived from the plant citrus aurantium. It is often used as a substitute for the now banned ephedra.
Action:
It suppresses appetite and increases metabolism
Effectiveness:
Bitter orange has not been found effective for weight loss. In one of the most recent studies of bitter orange for weight loss, study participants actually gained weight while taking bitter orange.2
2. Greenway, F., de Jonge-Levitan, L., Martin, C., Roberts, A., Grundy, I., & Parker, C. (2006). Dietary herbal supplements with phenylephrine for weight loss. Journal of Medicinal Food.
Side effects:
Increased risk of high blood pressure and heart arrhythmia, bitter orange may also interact with a number of prescription drugs.
Ephedra – Ephedrine
Ephedra, also known as Ma Huang, is traditionally used in Chinese medicine for the treatment of hay fever, common cold and asthma. The FDA banned the sale of ephedra-containing supplements in 2004 although it is still available in some products.
Action:
Increases metabolism
Effectiveness:
Causes short-term weight loss.
Side effects:
Nervousness, dizziness, trembling, headache, insomnia, profuse perspiration, dehydration, itchy scalp and skin, vomiting, stroke, heart attack, seizures or death.
Green Tea
Green tea is a popular herbal tea from Asia.
Action:
Increases metabolism
Effectiveness:
A recent study validates green tea’s effectiveness. A new study published in the American Journal of Clinical Nutrition (Vol. 81, No. 1, 122-129, January 2005), indicated that the ingestion of a tea rich in catechins (catechins are a major component of green tea extract) leads to both a lowering of body fat and of cholesterol levels.
Side effects:
In excess it can cause insomnia
Guarana
Guarana is a stimulant made from the ground up seeds of a South American shrub. It contains the active ingredient caffeine at about two and a half times the quantity found in coffee beans.
Action:
It is an appetite suppressant and increases metabolism.
Effectiveness:
It has been shown to be effective in the short-term with no long-term studies available. A study in June 2001 showed an average of 11.2 pounds of weight loss in a group taking a mixture of yerba mate, guaran† and damiana, compared to an average 1 pound loss in a group that did not receive the supplement over a 45 day period.3
3. Anderson, T and Foght, J (2001). “Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients” J Hum Nutr Diet 14 (3): 243.
Side effects:
Because guarana is high in caffeine, it may cause anxiety, insomnia, heart palpitations and heart arrhythmia.
Human Chorionic Gonadotropin (HcGH)
HcGH is the acronym for Human chorionic Growth Hormone. It is a protein compound, produced in the pituitary gland. Real HcGh must be extracted from human cadavers. The products on the market are man-made synthetic HcGH. It is available in injections, sprays and pills.
Action:
It increases metabolism.
Effectiveness:
Results are mixed at best with a small amount of weight loss.
Side Effects:
With injectable HcGh, side effects such as headaches, stiff joints, and even diabetes have been reported. The cumulative clinical experience of HcGH in healthy adults is limited. While HcGH may minimally effect body composition, there is little evidence to suggest that it reverses aging or improves other clinically relevant conditions. There is sufficient evidence to that Hgh can cause considerable harm in the healthy people.4 Finally, HcGH has been produced by certain cancers found in the human body.
4. Liu, H., et al. (2006). “the safety and efficacy of growth hormone in the healthy elderly, a systematic review” Endocrine Society meeting: P3-770
Hoodia
Hoodia is a South African plant with P57 as the active ingredient.
Action:
It is an appetite suppressant.
Effectiveness:
It is undetermined, but appears to reduce appetite, but not real hunger and possibly reduces cravings.
Side effects:
None noted.
Yerba Mate
Yerba MatÇ is an herb used for tea cultivated in South America. For centuries yerba mate’ has been consumed as a traditional tonic and natural stimulant beverage.
Action:
It is an appetite suppressant and boosts metabolism
Effectiveness:
One study found that a combination of Yerba MatÇ, Guarana, and Damiana (YGD) could be used for gastric emptying and subsequent weight loss. It concluded that the herbal preparation significantly delayed gastric emptying, reduced the time for perceived gastric fullness and induced significant weight loss over 45 days in overweight patients. 5
5. Andersen T, Fogh J. “Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients.” J Hum Nutr Diet. 2001 Jun;14(3):243-50
Side effects:
It can have the effects of a mild stimulant.
As you can see, some of these supplements do fulfill their claims. However, most of them have proven ineffective for more than short-term weight loss and need to be used with a program that encourages dietary changes and exercise.
We keep looking for a magic pill, but the real results are dependant upon making the changes that will change your life and subsequently your weight. Even when we convince ourselves to take the pills we are still faced with “the” essential problem:
We love food and we love to eat!
Ultimately, the answer will always point us back toward making the most careful decision that makes common sense.
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