What natural supplements might help with weight loss?

In the world of weight loss, pharmaceutical drugs have gained significant media attention lately. However, for long-term weight management, it's also important to understand what alternative options are out there that may be more natural. Natural supplements are increasingly sought after for their potential benefits in supporting weight loss efforts. These supplements, derived from various plants and herbs, offer a range of mechanisms, including boosting metabolism, reducing appetite, and promoting fat burning. Let’s explore some of the supplements believed to aid weight loss the natural way.

Can natural supplements help you lose weight?

While some individuals may prefer to seek natural solutions for weight management over pharmaceutical drugs, it's important to note that natural supplements should not be considered a replacement for a healthy diet, exercise, and lifestyle choices when it comes to weight loss. You should always consult with a healthcare provider before starting any supplement regimen.

However, some natural supplements may potentially aid in the process when used in conjunction with a balanced approach. Here are a few natural supplements that have been associated with weight loss:

Green Tea Extract

This is rich in antioxidants called catechins, particularly epigallocatechin gallate (EGCG), which has been shown to boost metabolism and increase fat burning in the short term.

While generally well-tolerated, green tea extract can cause stomach discomfort, constipation, and nausea. It contains caffeine and therefore can cause sleep disturbances and increase heart rate and blood pressure, especially in higher doses.

Glucomannan

This is a type of dietary fiber that may help you feel full, reducing overall calorie intake.

This supplement is generally safe when taken as directed, but it can cause bloating, flatulence, soft stools or diarrhea. It's also important to take it with plenty of water, as it could pose a choking hazard or block your throat or intestines if it expands before swallowing.

Caffeine

Found in coffee, tea, and many weight-loss supplements, caffeine may help increase metabolic rate and promote fat loss, although its long-term effects are uncertain.

While it can boost metabolism in the short term, too much caffeine can lead to insomnia, nervousness, restlessness, irritability, stomach upset, rapid heartbeat, and even muscle tremors. People may also develop a tolerance to its effects over time.

Protein Powder

Adequate protein intake can help increase feelings of fullness, reduce hunger, and help with weight loss.

Excessive protein intake can potentially strain the kidneys and liver and may also contribute to nutrient deficiencies if used to replace balanced meals. Certain protein powders may also contain added sugars or other additives.

Probiotics

Certain strains of probiotics in the group Lactobacillus may help with weight loss or weight management.

Some people experience gas and bloating when first starting probiotics. Allergic reactions can also occur. More research is needed to determine the long-term effects of taking probiotics.

Berberine

Berberine is a natural compound derived from various plants such as barberry, goldenseal, Oregon grapes and Chinese goldthread. While it has a rich history in traditional Chinese and Ayurvedic medicine, modern research has started to explore its health benefits, which may include weight loss, as it targets multiple aspects of metabolic health. Berberine may improve glucose metabolism and also influences the activity of certain genes involved in fat metabolism. A sluggish metabolism can hinder your weight loss efforts.

What are the side-effects of Berberine?

Some people taking berberine have reported gastrointestinal side effects, including diarrhoea, constipation, flatulence, and stomach pain. Due to its ability to reduce blood sugar, berberine may also increase the risk for hypoglycaemia in high doses.

Are natural supplements backed by scientific research?

It’s important to note that not all weight loss supplements are well researched or have any scientifically proven efficacy - and side effects can often cause more harm than good. With this in mind, here are a few more options available to consumers.

Garcinia Cambogia

Some research has found that this tropical fruit extract may inhibit fat production and suppress appetite, but the evidence is not strong.

This supplement may cause digestive distress, headache, skin rashes, and in rare cases, liver damage. The quality and composition of supplements can also vary widely between brands.

Conjugated Linoleic Acid (CLA)

This is a type of fat found in beef, milk, and other dairy products, and it has been marketed as a weight loss supplement. Some research suggests it could help reduce body fat, but its effectiveness is controversial and it may have harmful side effects.

Potential side effects include stomach discomfort, diarrhea, constipation, and it may potentially increase levels of "bad" LDL cholesterol. Some research suggests that it may also contribute to fatty liver and insulin resistance.

Are natural weight loss supplements safe?

Remember, weight loss supplements are not regulated by the TGA in the same way that medications are, so their safety and efficacy can vary. They should not replace a balanced diet and exercise, but rather, may be used as an adjunct to these lifestyle modifications with a healthcare provider's guidance.

What is the most effective way to lose weight?

Overall, the most effective and sustainable way to achieve and maintain a healthy weight is through a balanced diet and regular physical activity, potentially complemented by behavioural changes. These could include setting realistic goals, keeping a food diary, or seeking support from a dietitian or support group. Weight management is a long-term endeavor, and quick fixes rarely lead to lasting success.

However, if you are interested in trying a natural supplement to support your weight loss journey, it is always advised to consult with your healthcare practitioner before taking any new supplements or medications.