Finally! 9 Supplements and Vitamins To Take for Weight Loss

Factors such as genetic makeup, hormonal changes, diet choice, and level of physical activity play key roles to weight gain in women.

As a woman approaches menopause, hormonal changes cause metabolism rate to slow down, decreased muscle mass, and increased calorie level.

As one ages, women find it more difficult to shed this extra weight with just a well-controlled eating habit.

The use of vitamins, minerals, and other natural supplements is a fast-growing trend for weight loss among many women in their mid-20s to late 40s.

Certain catchphrases like pre-workout and post-workout supplements are very popular among these groups.

The big question now, do these supplements really work and which one to use?

Read on to find out more about the different weight loss supplements on the market today and what experts have to say.

1.  MULTI INGREDIENT SUPPLEMENT HYDROXYCUT

Hydroxycut is a commercially sold dietary supplement containing multiple herb extracts (1).

This dietary supplement is well known for its ability to boost metabolism and increase fat burn. It is available in pills, capsules, powders, and gum.

Present Hydroxycut products in the market contain lady’s mantle, wild olive, wild mint, cumin extract and caffeine.

Hydroxycut hardcore is another formulation containing green coffee bean extract, cayenne pepper, and yohimbine as its major active component.

The main ingredient in this preparation, caffeine will be discussed next in more detail.

Early formulations of Hydroxycut containing entirely different ingredients caused a lot of harmful effects to the consumer. Hepatotoxicity (i.e. liver injury/damage) is the most notable (5, 6).

Several cases of Hydroxycut induced liver damage have been reported, some of which have led to death or need liver transplant (6).

A case study reported eight patients who developed liver injury after taking Hydroxycut and of these eight, 3 required liver transplantation. Many other similar cases were also reported (6).

Since the 2009 recall and reformulation, only a few cases of adverse effects have been reported and none as serious as was previously seen.

The new formulation contains none of the ingredients previously implicated with liver damage as proven by short term studies (7).

It is important to note that no supplement is good for long term consumption and shouldn’t be used too long no matter how safe it is.

TAKE-AWAY: Hydroxycut is popularly used by women as a weight loss product because of its action on metabolism. Nevertheless, it should be used with caution as cases of liver impairment has been reported with use. People with an underlying liver condition, history of liver damage or related morbidity are advised not to use this supplement under any condition.

2.  CAFFEINE FOR WEIGHT LOSS

Caffeine, the popular stimulant in most beverage drinks, is known to increase metabolism and help burn fat.

The clinical action of caffeine as a weight loss agent is similar to that of its stimulant property.

It works by blocking adenosine, a neurotransmitter that inhibits signal transduction in the central nervous system (2).

Thus by inhibiting adenosine, caffeine helps to increase metabolic activity and keep the system active.

An active system continuously engages in different metabolic processes including carbohydrate breakdown and fat oxidation.

A 2012 trial in moderately obese and overweight subjects found a link between high caffeine intake and weight loss (3).

It should, however, be noted that prolonged use of caffeine is associated with tolerance which can be subjective (4). The longer caffeine is used the lesser it becomes effective for weight management.

Most people usually require a higher than usual dose of caffeine to achieve the same weight reduction after prolonged use.

A high concentration of caffeine can be harmful to a person’s mental health and organs especially the liver.

TAKE-AWAY: Caffeine is an effective weight loss supplement due to its thermogenesis and fat oxidation action. However, prolonged use of caffeine leads to reduced weight reduction effects.

3. VITAMIN B-COMPLEX ACTION ON METABOLISM

Vitamin B-complex is a group of water soluble vitamins that help with tissue metabolism and the proper functioning of cells. These vitamins include:

1. Thiamine (B-1)
2. Riboflavin (B-2)
3. Niacin (B-3)
4. Pantothenic acid (B-5)
5. Pyridoxine (B-6)
6. Biotin (B-7)
7. Folate (B-9)
8. Cobalamin (B-12).

Thiamine helps in the breakdown of carbohydrates, fat, and amino acids to the energy needed for daily activity (8). The body’s metabolic need for thiamine increases as its calorie level spike up (8).

Cobalamin like thiamine helps in carbohydrate and fatty acid metabolism (9).

Each of the B vitamins acts as an enzyme or different metabolic processes and thus is helpful for weight reduction.

Vitamin B-complex for weight loss

The best food source for B vitamins include:

1. Whole grain
2. Nuts
3. Beans
4. Egg, Milk and other dairies
5. Meat
6. Fruits (banana)
7. Spinach and broccoli

B-complex vitamins are water-soluble vitamins that are not stored in the body and must be consumed every day (10).

Even though the best source of most vitamins is natural foods, the use of supplements may be necessary for optimal metabolism in a weight loss journey.

In addition, these vitamins are quite unstable and are easily destroyed during food processing and storage (10).

Vitamin-B complex deficiency: A link between depression and obesity

Overweight individuals with co-morbid depression can attain weight loss by properly managing their depression. Especially if weight gain is a result of the depression.

Research has shown a link between vitamins B1, B3, B6, B9 & B12 deficiency and depression (11).  

Hence, the vitamin-b complex can be used to manage symptoms of depression.

TAKE-AWAY: Vitamin-B complex supplements help to enhance proper metabolic functions. This helps break down calories and prevent its accumulation.

4. RASPBERRY KETONE ENHANCES ADIPONECTIN RELEASE

Raspberry ketone is the synthetically manufactured analog of the naturally occurring ketones present in raspberry and other fruits.

This ketone is responsible for the aromatic smell of raspberry and is largely utilized as a flavoring agent in food and drug industries.

Raspberry ketone gained popularity in 2012 after celebrity physician Dr. Oz called it a magic pill. He mentioned that it can bring about dramatic physical change when used in conjunction with a balanced diet (12).

This weight-loss supplement is such a big deal to people in the ketogenic diet because of the ketone term similarity.

Unfortunately, one has nothing to do with the other and raspberry ketone does not force the body to burn fat by increasing the blood level of ketones.

This supplement breaks down fat from storage and enhancing the release of adiponectin (that regulates metabolism) from fat cells.

This ketone can’t be easily attained by consuming raspberry fruit as it is found in only a minute quantity.

About 90 pounds of the fruit is needed to get the same amount in the supplement and to achieve optimal weight improvement.

Several animal trials have been conducted to test the efficacy of raspberry ketone; however, no known human study has been published.

A study performed on mice verified the raspberry ketone effect on lipid metabolism and obesity prevention (13).

The only known human study found was an eight weeks weight loss program done with other supplements such as capsaicin, synephrine, ginger, garlic, caffeine, and citrus.

The findings of this study showed an improvement in body composition, waist, and hip girth (14).

TAKE-AWAY: Raspberry ketone may help increase the fat break down and overall metabolism. As no solid scientific evidence has been found to support this claim, it is best used with other known weight loss supplements for maximum effect.

5.  EFFECT OF GARCINIA CAMBOGIA ON FAT

Garcinia Cambogia is a fruit that grows in India and Southeast Asia.

A supplement containing extracts from the rind of the fruit has been marketed for years now as a weight loss agent.

The weight loss effect of Garcinia Cambogia is due to the chemical, hydroxycitric acid present in the rind.

The real question now is whether this dietary supplement is effective and if it can actually help you.

The active ingredient in Garcinia Cambogia has been found to have the following effect on the body;

1. It inhibits the enzyme citrate lyase that converts carbohydrate to fat thus slowing down fatty acid production (17). This, in turn, forces the body to burn more fat storage.
2. It initiates the release of serotonin that increases the overall emotional well-being of an individual, reducing stress and anxiety (18).
3. It is a known appetite suppressant which can also be linked to serotonin (18).

Several animal studies reported its effectiveness and safety. However, findings from human studies have been controversial.

Some report it has a weight loss effect while others have found no significant weight loss effect (15, 16).

Is it safe for use?

There are no serious reports of an adverse reaction to this drug and is deemed safe by numerous studies.

However, its long term effect has not been well documented and shouldn’t be used for more than 12 weeks (15, 16).

This is because its efficacy for longer than this stated period hasn’t been well studied.

TAKE-AWAY: Garcinia Cambogia is said to inhibit an enzyme that helps the body store fat by converting carbohydrates into fat. This, in turn, forces the body to use up the fat in storage for energy production. Although this all sounds nice and clean in theory, enough proof is yet to be seen in practice.

6.  GREEN COFFEE BEAN EXTRACT TO BURN FAT?

Health benefits of regular coffee have been a topic of debate among experts for decades now, with some saying it is good for the body.

Green coffee is unroasted coffee that gained popularity as a weight-loss supplement after being featured on Dr. Oz’s television show back in 2012.

Chlorogenic acid found in green coffee beans is proclaimed to be responsible for the weight loss effect (19).

Studies have shown that chlorogenic acid has the ability to enhance weight loss, lower blood pressure and act as an antioxidant (19, 20).

A study carried out on mice showed the consumption of green coffee bean extract suppresses weight gain and fat accumulation (19).

This study also noticed that caffeine in this supplement decreases fat absorption (19).

However, no solid evidence has been brought forward to support its weight loss effect. Most of the available studies done were short term and some poorly structured ones.

Drinking regular coffee is does not have a similar effect because the processing involves roasting which decreases chlorogenic acid content.

TAKE-AWAY: Green coffee bean extract contains chlorogenic acid that has the potential to enhance weight reduction. However, research findings have been conflicting and inconclusive. The majority of human studies that verified its efficacy were poorly designed and don’t hold as solid scientific evidence.

7.  GREEN TEA EXTRACT TO BOOST METABOLISM

Tea is said to be the second most-consumed drink after water. Reasons vitality boost, stress relief, physical, social and emotional well-being (21).

What is the difference between green tea and regular black tea?

They are basically the same plant material obtained from the leaf of Camellia sinensis.

Regular tea undergoes a series of processing such as oxidation and filtering before packaging. Green coffee extract is obtained from crude unprocessed tea leave (22).

Is it really effective for weight loss?

The presence of active constituents like caffeine, tannins, polyphenol and more, this plant is said to have a lot of health benefits.

This includes improving anxiety, cognitive function, and reducing stress.

The majority of its weight loss benefit claim has been nothing more than individual case by case basis and should be taken with a grain of salt.

TAKE-AWAY: Green tea extract contains polyphenols that have antioxidant properties and other useful chemicals. There is no doubt it’s a very useful herbal supplement for health in general and might also be useful in weight management.

8.  GUAR GUM AS AN APPETITE SUPPRESSANT

Guar gum is a high fiber legume that is regularly used in the kitchen as a thickening and stabilizing agent (23).  It is this same property that makes them useful in health and other industries.

Its low calorie and high fiber content make it very attractive for weight management. They can be sourced from natural food such as wheat, corn, soy, etc.

Why and how is this supplement useful in weight control?

Guar gum powder can swell in the gut to about 10 times its original size when taken with water.

This helps to create a feeling of fullness and is useful for weight management for those with unusually high cravings.

It combines with and helps to properly mix oil droplets thus aiding fat digestion. All of these function together to help with weight control by;

1. Reducing food cravings and promoting satiety.
2. Reducing the total quantity of calories consumed and eating frequency.
3. Enhancing the digestion process due to high fiber content.
4. Promoting gastric emptying by clearing fecal content from the colon.
5. Helping to absorb excess fluid from the stomach thus reducing bloating.

Important things to note when/before taking guar gum supplement

1. Take a full glass of water 1-2 hours before the meal. Ensure enough water is swallowed to avoid it getting stuck in the esophagus. It is known to swell to many times its original mass (24).
2. It interferes with the absorption of many nutrients like carbohydrates and vitamins. Do not take within 2 hours of any vitamin or mineral supplement (25).
3. Interactions with drugs like digoxin, metformin, penicillins, and most birth control pills have been reported and documented. Patients on any of these drugs should avoid taking guar gum supplement. Better still, consult with your pharmacist if you must.
4. Pregnant women or those with a history of hypoglycemia should not use it without proper consultation with a healthcare practitioner.

TAKE-AWAY: Guar gum can help suppress appetite by increasing in size and filling the gut when ingested with water.

9.  FENUGREEK SEED TO CONTROL SUGAR CRAVING

 Similar to guar gum, it also has high fiber content that helps suppress appetite and promote satiety. Research has also linked it to improved insulin activity which helps lower blood glucose levels.

The weight control activity of this seed can be explained with the presence of numerous vitamins and minerals that promote the body’s metabolic functions.

Phytochemical analysis of fenugreek reveal the presence of (26);

1. Minerals such as potassium, calcium, magnesium, copper, zinc, manganese, iron and selenium.
2. Vitamin A, C and most of the B vitamins
3. Polysaccharides such as galactomannan, hemicellulose, mucilage, saponins, tannin and pectins that help lower bad cholesterol (LDL) levels in the blood.
4. Amino acid such as 4-hydroxy isoleucine that reduces glucose absorption.
5. Natural estrogen, diosgenin that promotes lactation in nursing mothers. However, this compound can induce early labor and should be avoided by pregnant women.

Several research studies have been carried out regarding the pharmacology and health benefit of fenugreek seed.

A study reviewed has identified the cholesterol and lipid-lowering capacity of fenugreek with little or no side effects (27).

Also, a study carried out on rats given high calorie diets found aqueous extract of fenugreek seed suppresses weight gain (28).

TAKE-AWAY: Using fenugreek seed can help curb sugar cravings and give a feeling of a filled gut. Keep in mind this supplement might not give a significant weight decrease, however, it has the potential to decrease daily calorie intake.

To sum everything up about supplements and vitamins for women to lose weight

Women should remember that there is no such thing as a “miracle pill” and the journey to achieving a healthy weight can be challenging.

Do not allow yourself to be swayed easily by marketing catchphrases and always do your research.

Just because it is called natural doesn’t mean it’s for you or it doesn’t contain some unlisted artificial ingredient.

When used appropriately, supplements can make things easier for you.

Nevertheless, most experts agree the long-term solution for any weight-related issue is maintaining a healthy lifestyle.

Most importantly, always consult your pharmacist or doctor before adding any supplement to your diet. There could be harmful drug interactions with present medications you are on.

Also, if you are pregnant, hypertensive, diabetic or have any serious medical condition do not use any supplement that hasn’t been reviewed by your doctor.

Remember, most of these supplements haven’t been properly studied to know if they will adversely affect certain conditions and medications.