Popular dietary supplements for weight loss: composition and action

Popular dietary supplements for weight loss: composition and action

I. Classification of dietary supplements for weight loss

Biologically active additives (dietary supplements) for weight loss are a heterogeneous group of products developed to support weight loss. Their mechanisms of action are different and are often combined in one additive. You can classify them according to the following main categories:

• Thermogenics: These additives increase body temperature and accelerate metabolism, stimulating the burning of calories and fat.
• Fathers: They are aimed at mobilization and oxidation of fatty acids, helping to reduce fatty deposits.
• Carbohydrate blockers: These additives prevent the absorption of carbohydrates in the intestines, reducing the number of calories consumed.
• Fat blockers: They bind fats in the digestive tract, preventing their absorption.
• Suppliers of appetite: These additives reduce hunger and contribute to saturation, reducing food consumption.
• Diuretics and laxatives: They remove excess fluid from the body and stimulate intestinal motility, which leads to a short -term weight loss, but does not affect fat deposits.
• Additives affecting hormonal balance: Some dietary supplements contain components that are claimed to affect the level of hormones associated with appetite and metabolism (for example, thyroid hormones).
• Complex additives: Many dietary supplements contain a combination of ingredients aimed at several mechanisms of action at the same time.

II. Thermogenics: composition and action

Thermogenics are a group of dietary supplements that increase thermal products in the body, thereby accelerating metabolism and contributing to the burning of calories. Their action is based on the stimulation of the sympathetic nervous system, which leads to an increase in the frequency of heart contractions, increasing blood pressure and expanding the bronchi. The main ingredients of thermogenics and their action:

• Caffeine: The most common thermogenic ingredient. Caffeine stimulates the central nervous system, increases energy, improves concentration and reduces the feeling of fatigue. It also contributes to the lipolysis (breakdown of fats) and thermogenesis. Caffeine blocks adenosine receptors, which leads to an increase in the release of adrenaline and norepinephrine.
  • Dosage: Usually 100-300 mg per day.
  • Side effects: Insomnia, anxiety, irritability, rapid heartbeat, increased blood pressure, headache, stomach disorder.
• Green tea extract (EGCG): Green tea contains polyphenols, in particular epallocatechin Gallat (EGCG), which has antioxidant and thermogenic properties. EGCG inhibits the Catechol-O-O-methylTransferase enzyme, which destroys norepinephrine, thereby prolonging its effect. EGCG can also improve insulin sensitivity and reduce cholesterol.
  • Dosage: Usually 300-500 mg per day (EGCG content).
  • Side effects: Disorder of the stomach, insomnia (due to caffeine content), interaction with some drugs.
• Sinefrin (Gorky Orange Extract): Sinefrin is a stimulant structurally similar to Ephedrine (which was prohibited in most countries). It stimulates beta-3 adrenergic receptors, which leads to an increase in lipolysis and thermogenesis, with a lower effect on the cardiovascular system compared to ephedrine.
  • Dosage: Usually 10-20 mg 2-3 times a day.
  • Side effects: An increase in blood pressure, rapid heartbeat, anxiety, headache, interaction with some drugs. Not recommended for people with cardiovascular diseases.
• Capsaicin (red pepper extract): Capsaicin is an active component of red chili pepper. It stimulates thermogenesis, increases energy consumption and reduces appetite. Capsaicin activates TRPV1 receptors, which leads to an increase in thermal products and a decrease in calorie intake.
  • Dosage: Usually 30-120 mg per day.
  • Side effects: Heartburn, discomfort in the stomach, redness of the skin, increased sweating.
• Guarana: Contains caffeine and other stimulants. The action of guarana is similar to caffeine, but the release of caffeine occurs more slowly, providing a longer effect.
  • Dosage: Depends on the content of caffeine.
  • Side effects: Similar to side effects of caffeine.
• L-Carnitin: Although L-carnitine is technically not a thermogenic, it plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy. Theoretically, an increase in the level of L-carnitine can improve fat burning, especially with physical exertion. However, studies show conflicting results.
  • Dosage: Usually 500-2000 mg per day.
  • Side effects: Rarely, but a disorder of the stomach, nausea, vomiting, diarrhea is possible.

III. Fathers: composition and action

Fat -burners are a class of additives that are designed to mobilize and oxidize fatty acids, thereby contributing to a decrease in fat deposits. They can work in various ways, including lipolysis stimulation, inhibiting lipogenesis and increasing energy consumption. The main ingredients of fat burners and their action:

• CLA (conjugated linoleic acid): Cla is a group of linoleic acid isomers, which are found in meat and dairy products. Cla can reduce the amount of fat in the body, increase muscle mass and improve insulin sensitivity. CLA action mechanisms include inhibiting lipoproteinlipases (enzyme involved in the accumulation of fat), an increase in lipolysis and apoptosis (programmed death) of fat cells.
  • Dosage: Usually 3-6 g per day.
  • Side effects: Disorder of the stomach, nausea, diarrhea, an increase in LDL cholesterol.
• Raspberry keton: Raspberry ketone is an aromatic compound that gives Raspber its characteristic smell. In a test tube and on animals, raspberry keton stimulates lipolysis and thermogenesis. However, studies in public are limited, and evidence of its efficiency in weight loss is insufficient.
  • Dosage: Usually 100-300 mg per day.
  • Side effects: There are not enough information about side effects in people.
• Forskolin (Cole Forskoli extract): Forcoline activates the enzyme adenilatziclase, which increases the level of cyclic AMF (TRAMF) in cells. CAMF is involved in various cellular processes, including lipolis and thermogenesis. Some studies show that Forcoline can help increase muscle mass and reduce the fat mass, especially in men.
  • Dosage: Typically 100-250 mg per day (with a content of 10-20% of forcoline).
  • Side effects: Decrease in blood pressure, rapid heartbeat, stomach disorder. Not recommended for people with hypotension or taking anticoagulants.
• Garcinia Cambodia (HCA): Garcinia Cambodia contains hydroxilimonic acid (HCA), which inhibits the ATP-cytestle enzyme involved in the synthesis of fatty acids. HCA can also increase serotonin levels, which can reduce appetite. However, studies show conflicting results, and the effectiveness of Garcinia Cambodia in weight loss remains controversial.
  • Dosage: Usually 500-1500 mg per day (HCA content).
  • Side effects: Disorder of the stomach, nausea, headache, dizziness.
• Green coffee extract: Green coffee extract contains chlorogenic acid, which can reduce the absorption of carbohydrates in the intestines and improve glucose metabolism. Some studies show that green coffee extract can help reduce weight and improve cholesterol.
  • Dosage: Usually 200-400 mg per day.
  • Side effects: Anxiety, insomnia (due to caffeine content), stomach disorder.

IV. Carbohydrate blockers: composition and action

Carbohydrate blockers are additives that prevent the breakdown and absorption of carbohydrates in the intestines, thereby reducing the number of calories entering the body. They usually contain inhibitors of enzymes involved in the digestion of carbohydrates. The main ingredients of carbohydrate blockers and their effect:

• White beans extract (pheasolamine): White beans extract contains phaseolamine, which inhibits alpha amylase, an enzyme that breaks down starch into simple sugar. Inhibition of alpha-amylase reduces the amount of carbohydrates absorbed, which can lead to weight loss.
  • Dosage: Usually 500-3000 mg per day.
  • Side effects: Gases, bloating, diarrhea.
• Hitosan: Chitosan is a polysaccharide obtained from crustacean shells. It is associated with fats in the digestive tract, preventing their absorption. Although chitosan is more often classified as a fat block, it can also be associated with some carbohydrates. The effectiveness of chitosan in weight loss remains controversial.
  • Dosage: Usually 1-3 g per day.
  • Side effects: Disorder of the stomach, constipation, nausea. Allergic reactions in people with allergies to seafood.

V. Fat blockers: composition and action

Fat blockers are additives that connect fats in the digestive tract, preventing their absorption into the blood. This leads to a decrease in the number of calories consumed and potentially helps to reduce weight. The main ingredients of fat blockers and their effect:

• Hitosan: As already mentioned, chitosan is associated with fats in the digestive tract.
• Orlistat (Xenical): Orlistat is a drug, which is inhibited by the recipe that inhibits the pancreatic lipase, an enzyme that breaks down fats. Orlistat prevents splitting and absorption of about 30% of fats coming from food. It is important to note that the Orlistat is a drug, not a dietary supplement, and requires a doctor’s consultation.
  • Dosage: 120 mg 3 times a day during meals.
  • Side effects: Fat stool, fecal incontinence, abdominal pain, flatulence, deficiency of fat -soluble vitamins (A, D, E, K).

VI. Suppliers of appetite: composition and action

Suppressors of appetite are additives that reduce hunger and contribute to saturation, thereby reducing food consumption. They can work in various ways, including an increase in the level of certain hormones affecting appetite, and filling the stomach to create a feeling of satiety. The main ingredients of the suppressors of appetite and their action:

• Glucomanan: Glucomannan is a soluble fiber obtained from the roof of the cow. It has a high ability to absorb water, forming a gel in the stomach. This gel slows down the emptying of the stomach and creates a feeling of satiety, which leads to a decrease in food consumption.
  • Dosage: Usually 1-3 g 3 times a day before meals.
  • Side effects: Bloating, gases, constipation. It is important to drink enough water to prevent the esophagus.
• 5-HTP (5-hydroxyryptophan): 5-HTP is the predecessor of serotonin, neurotransmitter, who plays a role in the regulation of appetite, mood and sleep. An increase in serotonin levels can reduce appetite and craving for carbohydrates.
  • Dosage: Usually 50-300 mg per day.
  • Side effects: Nausea, vomiting, diarrhea, abdominal pain, insomnia.
• Hudia cactus extract: Hudia Gordonia is a cactus growing in South Africa. It contains P57 glycoside, which is allegedly suppresses appetite. However, studies in public are limited, and evidence of its efficiency in weight loss is insufficient.
  • Dosage: Not installed.
  • Side effects: There are not enough information about side effects in people.
• Food fibers: Various types of dietary fibers (for example, psillium, oat bran, apple pectin) can contribute to saturation and reduction of appetite. They act similarly to glucomannana, increasing the volume of food in the stomach and slowing down its emptying.
  • Dosage: Depends on the type of fiber.
  • Side effects: Bloating, gases, constipation. It is important to drink enough water.

VII. Diuretics and laxatives: composition and action

These additives do not contribute to a decrease in fat mass, but only temporarily reduce weight by eliminating the fluid and stimulation of the intestinal. Their use for weight loss is not recommended, as they can lead to dehydration, electrolyte imbalance and other serious health problems. Examples of ingredients:

• Diuretics: Parsley, dandelion, nettle.
• Laxative herbs: Senna, Krushina, Revenue.

VIII. Additives affecting hormonal balance: composition and action

Some dietary supplements contain components that are claimed to affect the level of hormones associated with appetite and metabolism. However, the effectiveness and safety of these additives is often not proved, and their use can be risky.

• Iodine: Iodine is necessary for the production of thyroid hormones that regulate metabolism. Iodine deficiency can lead to hypothyroidism, a slowdown in metabolism and weight gain. However, taking iodine without deficiency will not lead to weight loss and may be harmful.
• Chromium: Chrome is involved in glucose metabolism and can improve insulin sensitivity. Some studies show that chrome can reduce craving for carbohydrates and help in weight loss. However, evidence of its effectiveness is limited.
• DHEA (dehidroepandrosterone): Dhea is a hormone that is produced by the adrenal glands. It can be transformed into testosterone and estrogen. Some studies show that DHEA can help increase muscle mass and reduce the fat mass, especially in the elderly. However, its use may be associated with side effects, including acne, hirsutism (excess hair growth in women) and a change in cholesterol.

IX. Complex additives: composition and action

Many dietary supplements for weight loss contain a combination of ingredients aimed at several mechanisms of action at the same time. For example, they can contain caffeine for thermogenesis, green tea extract for antioxidant protection and glucomannan for suppression of appetite. The effectiveness and safety of complex additives depend on specific ingredients and their dosages.

X. Important warnings and recommendations

• Consultation with a doctor: Before taking any dietary supplement for weight loss, you need to consult a doctor, especially if you have any diseases or you take medications.
• Assessment of the composition: Carefully study the composition of the dietary supplement and make sure that you understand what ingredients it contains and what side effects they can cause.
• Dosage: Follow the recommended dosage indicated on the label.
• Side effects: Follow your well-being and stop taking dietary supplements if you have any side effects.
• Realistic expectations: Dietary dietary supplements are not a magic pill. They can be useful as an addition to healthy nutrition and regular physical exercises, but they will not replace them.
• Bad regulation: In most countries, dietary supplements are not subject to the same strict regulation as drugs. This means that the quality and safety of dietary supplements can vary. Choose products from reliable manufacturers with a good reputation.
• Interaction with drugs: Some dietary supplements can interact with drugs. Tell your doctor about all the dietary supplements you accept.
• Lack of scientific evidence: The effectiveness of many dietary supplements for weight loss has not been scientifically proven. Do not rely only on the reviews of other people or marketing statements.
• Health risks: Some dietary supplements can be hazardous to health, especially if you take them in large doses or in combination with other drugs.
• Pregnancy and breastfeeding: It is not recommended to take dietary supplements for weight loss during pregnancy and breastfeeding.

XI. Alternatives dietary supplement for weight loss

The most effective and safe way to reduce weight is healthy nutrition and regular physical exercises.

• Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grain products and low -fat sources of protein is the basis of a healthy weight loss. Limit the consumption of processed products, sweet drinks and saturated fats.
• Exercise: Regular physical exercises help burn calories, improve metabolism and strengthen health. It is recommended to engage in aerobic exercises (for example, walking, running, swimming) at least 150 minutes a week and strength exercises at least twice a week.
• Life change change: Make long -term changes to your lifestyle to maintain healthy weight. This may include keeping a diet, planning, cooking at home, rejection of bad habits and finding support from friends and family.
• Psychological support: If you have problems with overeating or other eating disorders, seek psychological help.
• Medications for weight loss: In some cases, the doctor may prescribe medications for weight loss if other methods do not help. However, weight loss medications are usually used only in combination with healthy nutrition and physical exercises and have side effects.

XII. Conclusion

Literation dietary supplements can be useful as a supplement to healthy nutrition and regular physical exercises, but are not a replacement for them. It is important to remember that the efficiency and safety of dietary supplements vary, and before their appointment it is necessary to consult a doctor. The most effective and safe way to reduce weight is healthy nutrition, regular physical exercises and a change in lifestyle. Always critically evaluate the information and make a conscious choice based on scientific evidence and consultations with specialists.