12 natural supplements for weight loss with scientific evidence
INTRODUCTION : the article you are reading was written by an expert in the sector and is based on scientific studies published in the most prestigious international journals. You will find further information links at the bottom of the page.
There are many ways and solutions to waste time and all of them can be more or less successful. Today we will specifically talk to you about natural supplements for weight loss based on plant extracts that can be bought in pharmacies or herbal medicine shops and which can help us if we are trying to lose weight.
In the guide that I have created you will only find products that have a valid activity documented by scientific studies and you will not find products withdrawn from the market or methods not approved by the Ministry of Health to assist the slimming process.
How do these products work?
If the ultimate goal of these products is to help us lose extra pounds, the mechanism by which they act is different and in particular we can classify them as follows:
- reduce appetite by making us consume fewer calories and reaching a sense of satiety more quickly;
- reduce the absorption of sugars and fats;
- they speed up your metabolism helping you burn more calories at rest. This type of supplements are called thermogenics and we have dedicated a specific guide that you can read here .
Here are 12 natural supplements that can help you lose weight.
1. Garcinia Cambogia extract
Garcinia Cambogia has gained worldwide attention as a result of being heavily sponsored by American television personalities . It is an exotic fruit with a green color and a shape similar to a pumpkin whose peel is very rich in hydroxycitric acid (HCA).
Within the supplements that we can buy in the pharmacy we find this substance which is responsible for weight loss. Its mechanism of action is very simple as it has been demonstrated, first on animals and then on humans, that this molecule interferes with the modulation of serotonin levels and helps reduce appetite.
However, its mechanism of action has not been fully clarified and there are also studies, which we report to you for correctness of information, which demonstrate that this product has not led to significant weight loss.
Even if its effectiveness has not been fully clarified and demonstrated, we still find studies in the literature that demonstrate the ability of hydroxycitric acid to act on weight loss. The situation is controversial, therefore we should wait for more in-depth data to definitively clarify its functions.
Adverse Reactions: There are currently no reports of serious adverse events, but gastrointestinal problems have been reported by users of the product.
2. Caffeine
Caffeine is one of the most consumed nerve substances in the world which is found naturally in coffee, tea and dark chocolate as well as being added to numerous drinks that we can find in the supermarket.
The effects of caffeine on metabolism are well known and documented by a large number of scientific articles. Caffeine is often part of weight loss supplements together with other natural substances: we rarely find it alone.
Its mechanism of action is very simple because it manages to stimulate the production of energy by encouraging the consumption of fat by performing a direct action on the metabolism. In this way it facilitates weight loss and helps to dispose of the accumulations of fat present.
Adverse reactions: just as the benefits of caffeine on weight loss are known, so are the side effects that this molecule is capable of causing. To name a few: anxiety, excitability, difficulty sleeping, nausea, diarrhea as well as causing addiction.
How much positive there is in taking this substance, however, can be taken with a cup of good green tea which is also rich in antioxidants and health benefits. We don’t necessarily have to resort to taking tablets or other preparations.
I do not advise you to exaggerate with the doses because caffeine can quickly give tolerance.
3. Glucomannan
Glucomannan is a natural rubber capable of turning into a gel on contact with water, occupying space in the stomach, thus facilitating the achievement of a sense of satiety. We can find it within the roots of konjac, a Japanese plant used in traditional cooking.
Its mechanism of action is mechanical as it does not interfere with enzymes or biological processes capable of stimulating metabolism. In addition to reducing the introduction of food and calories, this product is effective in reducing the absorption of cholesterol and at the same time facilitates intestinal transit.
Furthermore, it effectively manages to reduce the glycemic peaks that encourage the ingestion of food and performs a prebiotic function by constituting nourishment for the good bacteria that live in our intestines. Therefore, its benefits go beyond simple weight loss.
It is recommended to take it half an hour before meals in association with a large glass of water in order to favor its swelling.
The side effects associated with its intake are: abdominal swelling, production of soft stools , flatulence. Furthermore, it is necessary to pay attention to the simultaneous intake of drugs that may be ineffective.
4. Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid , or CLA, is a widely used and prescribed supplement in weight loss diets. It falls into the category of “good fats” that can be found naturally in foods such as cheese, meat and butter.
As many scientific studies report, CLA is able to reduce appetite and simultaneously stimulate the loss of body fat. It is a product that we often find also in the preparation of sports supplements as it is able to modify the body structure by redefining the muscles.
Among the side effects that can occur there is certainly that of causing digestive alterations, the classic gastrointestinal disorders to the damage of the stomach and intestines. Furthermore, far more serious and useful to report are the long-term harmful effects that can contribute to causing hepatic steatosis, insulin resistance and an increase in the general state of inflammation.
5. Bitter orange extract
Bitter orange extract contains a molecule structurally similar to ephedrine: synephrine which has a similar mechanism of action but is much less powerful and therefore can be included in the preparation of natural supplements for weight loss .
It is good to remember that ephedrine has been banned by the FDA and AIFA for the preparation of weight loss remedies due to the serious side effects that this plant can cause.
If you find online sites that sell this substance, know that they are illegal and your health is endangered!
Synephrine is able to reduce appetite and facilitate the disposal of fats, thus exerting a thermogenic action.
Beware of side effects. However, we are talking about a molecule that structurally resembles ephedrine and, therefore, the same side effects such as heart problems and addiction can occur at high doses.
Bitter orange extract is found in many oral essential oils that you can buy at a pharmacy or herbal store. The recommended dose is 1-3 drops to be taken up to 3 times a day.
6. Green tea extract
Green tea, as I mentioned before, is an excellent ally for our health and also for weight loss. The benefits of this drink are to be attributed to the numerous antioxidants present in the leaves: above all the epigallochatechinagallate (EGCG) which has an interesting thermogenic action.
The function of EGCG is to increase the activity of norepinphrine, a hormone capable of acting on the metabolism of adipose tissue, in particular that located on the abdomen.
Green tea extract is well tolerated and rarely gives rise to side effects. However, we must point out that it contains caffeine which makes it unsuitable for people sensitive to this substance.
To enjoy its benefits, you need to take two 200 mL cups of infusion a day or use a supplement in tablet form in combination with other natural extracts.
7. Bromelain
Bromelain is the substance with a proteolytic action found inside the pineapple stem, that hard and leathery part that we tend to throw away when we eat this fruit.
Bromelain has many properties that go beyond simple weight loss. Its proteolytic activity is generally exploited to combat cellulite and water retention as it is a substance with an anti-edema action.
Furthermore, thanks to the ability to break down proteins, it is used to counteract digestive gastric disorders by promoting good digestion.
Beware of side effects. Bromelain can increase the effect of anticoagulant drugs, can cause frequent belching and gastric reflux.
Bromelain-based supplements can be found in tablets or in liquid form to be dissolved in water.
8. Green coffee
Green coffee is none other than unroasted coffee: raw coffee beans, in fact, are green. If not toasted, these seeds are very rich in caffeine and chlorogenic acid which perform a synergistic action.
While caffeine is a thermogenic, chlorogenic acid is capable of reducing the breakdown of carbohydrates in the intestine by carrying out a positive action on the control of blood sugar levels. This synergistic action can be used to lose weight.
The side effects are the same seen for green tea and coffee, so if you are very sensitive to caffeine I do not recommend using this supplement.
How it works: Caffeine can increase fat burning, and chlorogenic acid can slow down the breakdown of carbohydrates in the intestines.
9. Probiotic ferments
The good bacteria present in our intestines perform many functions including the recently discovered role they have in controlling obesity.
Our intestinal flora is constantly put to the test by the ingestion of foods that are able to debilitate it by altering the normal functions it performs in our body. It has been seen that the ingestion of simple and refined sugars, white flour and saturated fats strongly damages our intestines, hindering weight loss.
To nourish our intestinal flora and always keep it healthy we should prefer foods rich in fiber such as whole grains, fruit, vegetables, seeds and take foods rich in probiotics such as yogurt and kefir.
10. Focus
Fucus is a brown seaweed that contains good amounts of iodine, an essential mineral for the proper functioning of the thyroid gland. In fact, the thyroid plays a crucial role in metabolism and problems with this organ can cause serious problems for our health.
The hormones produced by this gland need sufficient quantities of iodine which we can draw from the foods we eat or from supplements. The mechanism by which fucus acts in the slimming process is closely connected to the production of T3 and T4 hormones which are produced by the thyroid.
Indeed, these two hormones carry out a thermogenic action by accelerating the general metabolism and the conversion of fats into energy.
Warning: it is not a product that everyone can take due to the direct effects on the thyroid. If you suffer from thyroid problems I strongly advise you to ask your doctor for advice.
11. Preschool
Even if the studies in favor of the slimming effects of this substance are scarce, I want to tell you about it because it is often found in many supplements that are sponsored as slimming.
Forskolin is extracted from a plant that belongs to the same family as the mint we use for cooking. From studies still in the validation phase, it seems that it is capable of inducing the slimming process by increasing the production of cyclic AMP, a molecule involved in the mechanism of stimulation and fat burning.
However, studies regarding its functions are very scarce at the time of writing for this reason it is very difficult to tell you about the side effects and adverse reactions that can occur.
12. Piperine
Piperine is a high thermogenic natural supplement used for weight loss that occurs naturally in black pepper.
Studies carried out on the ability of this alkaloid to promote weight loss have shown that piperine is able to block the formation of new adipose cells in body fat and reduce blood levels of fat (cholesterol and triglycerides in the blood).
Furthermore, piperine plays a significant role in the secretion processes of digestive juices produced by the stomach, pancreas and intestines, thus accelerating the entire digestion.
Final recommendations
The proposed supplements must be an aid in the weight loss process and not considered as the solution. They can undoubtedly help you boost your metabolism, but their effect ends there because none have direct consequences on the overall weight loss process.
The recommendations to follow in order to get rid of the extra kilos and reach a healthy weight remain those of following a healthy diet based on one’s needs and regular physical activity.
Furthermore, I always recommend buying products available in pharmacies or herbal medicine in such a way as to be certain of the content and safety of the product we are about to take.
She defines herself as curious by nature. In 2006 she graduated with honors in Biotechnology at the Sapienza University of Rome. Between 2005 and 2009, she carried out a university internship and research activity in the field of tumor immunotherapy. She is a co-author of three scientific publications. Since 2007 you have associated your passion for science with that for the web, starting the management of the FitnessEquilibrium.com project.