Diet Supplement Reviews
The weight-loss market is packed with diet supplements that claim they can help you lose more. Unfortunately, the majority of these claims are not backed by clinical research. We feel you need to know exactly what you are taking, so we scoured medical journals for proven formulas. We took into consideration university papers, hospital suggestions and even doctor reports. You can rest assured we looked under every rock so you can make the most educated decision.
What is a Diet Supplement?
The term diet supplement refers to a formula or ingredient that claims to help improve weight-loss. Depending on the specific way the product works, it can help boost metabolism, curb hunger or both. The ingredient list tells the dieter everything they need to know, but it can be hard to sort out the good from the bad.
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Common Ingredients Used in Diet Supplements
There are a few common ingredients that you’ll find time and again. These include green tea extract, caffeine, garcinia cambogia, hoodia gordonii, raspberry ketones, chromium, synephrine, yohimbe and glucomannan. Each is supposed to work in a different manner. Some are clinically proven and others are nothing more than a “fad”.
Green Tea Extract
Green tea extract is pulled from green tea leaves. You may think you can just drink a cup everyday to boost metabolism, but it takes about 6/7 cups to equal 1,600 milligrams of green tea. This ingredient is one of the few shown to help boost metabolism, especially when combined with caffeine. According to Antioxidants in Sports Nutrition, “consumption of GTCs has been shown to increase fat oxidation and energy expenditure, particularly if combined with caffeine.”
Another clinically proven ingredient is caffeine. According to International Sports Science Association, “caffeine works by increasing the rate of fatty acid metabolism, and decreasing the rate of carbohydrate (glucose) metabolism during aerobic exercise. Every study done on the effects of caffeine during aerobic exercise that has measured muscle glycogen levels, has found that glycogen is spared after ingestion of only 150 to 250 mg of caffeine.”
One of the most highly respected medical journals has something to say about garcinia cambogia. According to the Journal of the American Medical Association, “Garcinia cambogia failed to produce significant weight loss and fat mass loss beyond that observed with placebo.”
A study published in the journal Live Science states it simply enough, “…reliable research on the use of raspberry ketone for any health condition in humans is currently lacking.”
Yohimbe can be added to a weight-loss supplement as a source of caffeine. According to WebMD, “yohimbe can have harmful side effects, including high blood pressure, anxiety, racing heartbeat, and headaches.”
Glucomannan is a fiber that may help improve your chances of weight-loss. According to the journal Nutrition, “The average fiber intake of adults in the United States is less than half recommended levels,” “Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity found in developed countries. The addition of functional fiber to weight-loss diets should also be considered as a tool to improve success.”
Do Diet Supplements Work?
The short answer is yes. There are diet supplements on the market that work to help boost weight-loss. Most do not have clinical research on the complete formula to back claims, but when you look at the individual ingredients you see the potential. The most common ingredients used in these formulas are explained in detail via Dietary Supplements for Weight Loss, by the National Institutes of Health. Looking through the list you’ll find ingredients listed as “modest effect on weight loss” or “minimal effect on weight loss.” It is important to note that when taken individually you may not get the rewards you are looking for, but imagine combining the best ingredients into a stronger formula.