The following are among the features of the top 10 best ingredients for diet supplements including some clinical studies and research on each. With so many different types of ingredients used to create diet pills ad supplements it can be hard for someone to choose a good supplement without knowing what ingredients do and what supplement ingredients work better than others to help you lose weight.
1. Caffeine Ingredient
Caffeine is a common ingredient found in diet supplements that are designed for weight loss. These may include kola, guarana, and yerba mate, to name a few While some package labels of dietary supplements do not state the specific percentage of caffeine in the product, these may indicate the herbal sources of caffeine. With this in mind, you may not be aware that these herbs are sources of caffeine, as well as other stimulants with the same effect.
Caffeine helps you lose weight by enhancing oxidation of fat through the central nervous system’s sympathetic activation. It also stimulates digestion and elimination, and it serves as an effective diuretic. Based on studies, an intake of 100 milligrams of caffeine per day can boost your energy expenditure and thermogenesis. However, regular consumption of caffeine may result to tolerance, which reduces the ingredients effects on your body.
Invarious clinical trials, caffeine’s weight loss effects are more pronounced when combined with other products. For instance, study participants who suffer from obesity or overweight problems were given a combination of kola nut and ma huang per day. They were advised to maintain their regular diet while including moderate exercises and limited amount of fat intake. After a period of 6 months, these participants lost as much as 5.3 kilograms and significant reduction in body fat.
2. Chitosan Ingredient
A type of polysaccharide, this ingredient is known for its weight loss effects by binding body fat in the gastrointestinal tract. It is obtained from shellfish, specially the exoskeleton. Some of the side effects of chitosan among individuals who may be allergic to it include bloating, indigestion, mild nausea and flatulence. Hence, it is not advisable among those who are most likely to be intolerant of this ingredient.
In a controlled scientific study that involved 24 healthy adults with a BMI of 20 to 36, these participants were advised to take chitosan capsules before each meal without altering their usual diet. After 12 days, there was a minimal increase in fecal fat excretion, although this was more visible with the male study participants. Furthermore, the effect of chitosan may be minimal, and it could be possible to excrete a pound of body fat in a 7-month period.
3. Conjugated Linoleic Acid Ingredient
Commonly found in beef and dairy products, this ingredient is a derivative of linoleic acid. It is found in diet supplements as free fatty acid or triacylglycerol. According to scientific studies, CLA enhances apoptosis in the adipose tissue, and this promotes the weight loss effect of this ingredient. While this ingredient is usually tolerated well by the body, there are some effects from a few individuals who took CLA including constipation, loose stools, abdominal pain and diarrhea.
Numerous studies have been made to evaluate the effect of CLA in reducing body fat mass among overweight adults. In a study involving 180 overweight adults with a BMI of 25 to 30, they were supplemented with CLA as a triacylglycerol, while another group was given CLA as a free fatty acid. The study proved that the participants who received CLA reduced their body fat mass by about 6.9 to 8.7 percent, as compared to the placebo group. There was also an increase in lean body mass with daily supplementation of CLA as free fatty acid.
4. Garcinia cambogia Ingredient
A rich source of hydroxycitric acid, this is ingredient is obtained from a tree that commonly grows in Polynesia, Africa and Asia. The fruit’s rind and pulp are believed to promote hepatic glycogen synthesis, minimize weight gain and curb the appetite. These effects are due to the main component of garcinia cambogia, which is hydroxycitric acid.
In a clinical trial that included 89 women who are about 10 to 50 pounds overweight, these participants were supplemented with 800 milligrams of garcinia cambogia for 12 weeks. They were advised to take the capsule at least 30 minutes before meals. At the end of the clinical trial, women who took this diet supplement lost about 3.7 kilograms while the placebo only shed 2.4 kilograms. The effects, however, are more pronounced when the capsule is combined with a high-fiber diet and regular exercise.
5. Green coffee bean extract Ingredient
Coffee beans naturally have a green color until roasted. Based on scientific research, the chlorogenic level of coffee beans are higher when these are not roasted. With a significant amount of chlorogenic acid, this can help inhibit the accumulation of fat and regulate the metabolism of blood sugar. As a result, there will be a minimal amount of glucose absorbed in your gut.
There are some clinical tests that have proven the impact of green coffee bean in ensuring weight loss. In one of these studies, study participants who were overweight obtained regular supplementation of green coffee bean extract at 180 milligrams per day for a maximum of 12 weeks. After the test, participants experienced a noticeable improvement on their body weight, which is at least 2.47 kilograms more than what the placebo group has achieved from daily intake of green coffee bean extract.
6. Raspberry ketone Ingredient
Regarded as the aromatic compound in red raspberries, this ingredient has a chemical property that works just as capsaicin, which is noted for addressing obesity and overweight issues. In addition, raspberry ketone helps alter lipid metabolism, and this helps prevent individuals from gaining weight.
In a controlled clinical trial, 70 overweight adults wwith a BMI of 27 and above were given raspberry ketone supplements daily. The diet supplement has as much as 2000 milligrams of various ingredients including garlic, L-theanine, ginger, bitter orange, caffeine, and raspberry ketone, among a few others. The study lasted for 8 weeks, and the participants were also put in a diet that contains 500 less calories than what they normally need. Additionally, they were put into regular moderate exercises aside from a calorie-restricted diet.
Although 25 of these participants opted to drop out of the study, they noticed a positive impact to their overall health and weight. These effects were attributed to raspberry ketone, as well as the other ingredients in the supplement.
7. White kidney bean pod Ingredient
White kidney bean is a type of legume that thrives in Central America, South America and Mexico. However, it is also cultivated in various parts of the word. Primarily, the extract of this bean is commonly found in most dietary supplements that are consdered as starch-absorption or carb-absorption blockers. Based on research, white kidney bean extract regulates the breakdown and metabolism of carbohydrates in the digestive tract. This ingredient can also keep you satiated and curb the appetite.
Several studies back up this claim including the one involving 60 women who are 11 to 33 pounds heavier than their normal body weight. By receiving the phaseolus vulgaris extract from white kidney bean, they were able to lose up to 2.93 kilograms after the study period of 30 days. These participants took the extract before meals. The effect was indeed more evident, as compared to the placebo group.
8. Green tea
Camellia sinensis or green tea is known for a wide array of health benefits, which makes it a common ingredient in dietary supplements. The primary components of green tea that are linked with weight loss effects include catechins and caffeine. One cup of this beverage has as mch as 45 milligrams of caffeine and 240 milligrams of catechins. With regular consumption of green tea, this can lead to a number of positive effects to the body including reduced absorption of fat, decreased lipogenesis and greater expenditure of energy.
According to a clinical trial with 98 adult participants, caffeine combined with catechins promote an increase in energy expenditure, as compared with those in the placebo group. This impact is essential in supporting weight loss since it increases metabolism at a much faster rate. When taken with EGCG and catechins, it gets much more efficient to lose weight due to the thermic effect and fat oxidation.
This ingredient is derived from algae and other brown seaweeds, and it has been known to optimize weight loss with enhanced energy expenditure and oxidation of fats. Additionally, lipid accumulation is suppressed, and this helps limit the amount of body fat that impact one’s weight.
A clinical trial that proved the weight loss effects of fucoxanthin include the intake of Xanthigen, which is a type of dietary supplement. In a trial that lasted for 16 weeks, 110 participants who were obese underwent supplementation with Xanthigen while the other group had placebo. After adhering to a controlloed diet with regular exercise, these participants achieved positive effects on their body weight and well-being.
10. Bitter Orange
This plant source has the same effects that norepinephrine and epinephrine offer. In fact, it is also a source of protoalkaloids and p-synephrine that increase energy expenditure, heart rate and blood pressure. Aside from these effects, it has also been found to suppress the appetite among adults.
With the banning of ephedrine alkaloids by the FDA, most manufacturers of dietary supplements have used bitter orange as a replacement to ephedra. However, the pharmacological properties of the two are not similar, although the effect is all leaning towards weight loss.
A study involving the effects of bitter orange was conducted among 20 overweight adults, and they were supplemented daily with 975 milligrams of bitter orange extract, while the other groups took 528 milligrams of caffeine and placebo for a period of 6 weeks. They also underwent an exercise program daily, and their diet was limited to 1,800 calories a day. After the clinical trial, those who took bitter orange products experienced an evident reduction in the amount of fat mass in their body. Their metabolic rate also improved, unlike what the other groups have achieved after the study.