Dietary dietary supplements: are they effective and safe?
Section 1: Understanding of dietary supplements and their places in weight loss strategies
Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products. They are not drugs, and their task is to replenish the deficiency of the nutrients necessary for the body, support the functions of organs and systems, as well as optimize metabolic processes.
In the context of weight loss, dietary supplements are positioned as auxiliary means that can speed up the process of losing weight, reduce appetite, improve metabolism, block the absorption of fats and carbohydrates, or increase energy consumption. It is important to understand that dietary supplements are not a magic pill, and their effectiveness directly depends on the integrated approach, including a balanced diet, regular physical activity and a healthy lifestyle.
1.1. Classification of dietary supplements for weight loss according to the mechanism of action:
Dietary supplements for weight loss can be classified according to their alleged mechanism of action:
- Thermogenics: These additives stimulate thermogenesis, the process of heat production in the body, which leads to an increase in calories. Often contain caffeine, green tea extract, capsaicin and other substances that stimulate the nervous system.
- Fat blockers: These additives prevent the absorption of food from food in the intestines. The most common representative is chitosan, which binds fats and removes them from the body.
- Carbohydrate blockers: These additives inhibit enzymes that break down carbohydrates, which leads to a decrease in their absorption. An example is white beans extract.
- Suppliers of appetite: These additives create a feeling of satiety, reducing appetite and reducing calorie intake. These include fiber, glucomannan and other substances that increase in volume in the stomach.
- Accelerators Metabolism: These additives are aimed at improving metabolic processes in the body, which contributes to a more efficient burning of calories. These include L-carnitine, Q10 coenzyme and other substances involved in energy exchange.
- Diuretics and laxatives: These additives contribute to the removal of fluid and intestinal contents from the body, which leads to a temporary reduction in weight. Their use does not affect fat deposits and can be harmful to health.
- Normalizers of the hormonal background: Some dietary supplements are aimed at normalizing the level of hormones affecting appetite and metabolism, such as thyroid hormones, insulin and leptin.
- Probiotics and prebiotics: These additives improve the intestinal microflora, which can have a positive effect on metabolism and weight loss.
1.2. Legal regulation of dietary supplements:
Legal regulation of dietary supplements varies depending on the country. In most countries, dietary supplements are not subject to the same strict control as drugs. This means that manufacturers are not required to prove the effectiveness and safety of their products within the framework of clinical tests. In Russia, dietary supplements are subject to state registration, which implies verification of compliance with sanitary and epidemiological requirements and norms. However, the effectiveness of dietary supplements during registration is not evaluated.
Section 2: Review of the most popular dietary supplements for weight loss and their effectiveness
Consider the most popular dietary supplements for weight loss and evaluate their effectiveness based on existing scientific data.
2.1. Green tea extract (EGCG):
Green tea extract contains epigallocatechin Gallat (EGCG), an antioxidant, which is believed to have thermogenic properties and the ability to accelerate metabolism. Studies show that EGCG can slightly increase energy consumption and promote fat oxidation, especially in combination with caffeine. However, the effect is usually insignificant and does not lead to a significant loss of weight without a diet and physical exercises.
2.2. Caffeine:
Caffeine is a stimulant that increases energy, improves concentration and can accelerate metabolism. It also has a thermogenic effect, increasing calorie consumption. Caffeine can temporarily suppress appetite, but this effect weakens over time. It is important to consider that excessive caffeine use can cause side effects, such as insomnia, anxiety and rapid heartbeat.
2.3. Hitosan:
Chitosan is a polysaccharide obtained from crustacean shells. He has the ability to bind fats in the digestive tract, preventing their assimilation. Studies show that chitosan can slightly reduce fat absorption, but the effect is usually small and does not lead to significant weight loss. In addition, chitosan can cause side effects, such as bloating, constipation and violation of the absorption of fat -soluble vitamins.
2.4. Garcinia Cambodia:
Garcinia Cambodian contains hydroxilimonic acid (HCA), which is allegedly suppresses appetite and blocks the formation of fats. However, the research results are contradictory. Some studies did not reveal the significant effect of HCA on weight, while others showed a slight weight loss in the short term. Additional studies are needed to confirm the effectiveness of Garcinia Cambodia.
2.5. Conjugated linoleic acid (CLA):
Cla is a group of fatty acids, which is believed to reduce fat mass and increase muscle mass. Some studies have shown that CLA can slightly reduce the fat mass, but the effect is usually small and is observed only with prolonged use. In addition, CLA can cause side effects, such as stomach disorder and an increase in cholesterol.
2.6. L-Carnitin:
L-carnitine is an amino acid that is involved in the transport of fatty acids in mitochondria, where they are burned for energy. It is believed that L-carnitine can accelerate fat burning and increase endurance during physical exertion. However, studies show that L-carnitine does not have a significant effect on weight in healthy people. It can be useful for people with a deficiency of L-carnitine or with certain diseases.
2.7. Glucomanan:
Glucomannan is a soluble fiber obtained from the roots of the plant. It has the ability to absorb water and increase in volume in the stomach, creating a feeling of satiety and reducing appetite. Studies show that glucomannan can help reduce weight in combination with a diet with calorie restrictions. It is important to use glucomannan with enough water to avoid constipation and other digestive problems.
2.8. White beans extract:
White beans extract contains alpha-amylase inhibitors, an enzyme that breaks down carbohydrates. It is believed that white beans extract can block the absorption of carbohydrates, reducing the flow of calories. Some studies have shown that white beans extract can slightly reduce the weight and level of blood sugar after eating. However, additional studies are needed to confirm its effectiveness.
2.9. Chroma Picoline:
Chromium picolinate is a form of chromium, a trace element that plays a role in glucose and insulin metabolism. It is believed that chromium picolinate can reduce the craving for sweets and help control the blood sugar. However, studies did not confirm its efficiency in weight loss.
2.10. 5-HTP (5-hydroxyryptophan):
5-HTP-amino acid, which is the predecessor of serotonin, neurotransmitter that regulates mood, appetite and sleep. It is believed that 5-HTP can suppress appetite and reduce craving for carbohydrates. Some studies have shown that 5-HTP can help reduce weight, but additional studies are needed to confirm its effectiveness and safety.
Section 3: safety of dietary supplements for weight loss: risks and side effects
The safety of dietary supplements for weight loss is an important aspect that must be taken into account before their use. Since dietary supplements are not subject to the same strict control as drugs, there is a risk of acquiring low -quality or falsified products containing harmful substances.
3.1. Possible side effects:
Dietary supplements can cause various side effects, depending on their composition and the mechanism of action:
- From the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, bloating, abdominal pain.
- From the cardiovascular system: Far heartbeat, increased blood pressure, arrhythmia.
- From the nervous system: Insomnia, anxiety, nervousness, headache, dizziness.
- Allergic reactions: Skin rash, itching, Quincke’s edema, anaphylactic shock.
- Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect.
- Hepatotoxicity: Some dietary supplements can have a toxic effect on the liver.
- Nephrotoxicity: Some dietary supplements can have a toxic effect on the kidneys.
- Hormonal disorders: Some dietary supplements can affect the level of hormones, causing hormonal disorders.
3.2. The risk of drug interaction:
Bades can interact with drugs, changing their absorption, metabolism or excretion from the body. This can lead to a decrease in the effectiveness of drugs or to strengthen their side effects. It is especially important to consider the interaction of dietary supplements with drugs for the treatment of cardiovascular diseases, diabetes, thyroid diseases and mental disorders.
3.3. The risk of acquiring poor -quality or falsified products:
Since dietary supplements are not subject to the same strict control as drugs, there is a risk of acquiring low -quality or falsified products. Some manufacturers can add prohibited substances to dietary supplements, such as sibutramine or phenylpropanolamine, which can be hazardous to health. It is important to buy dietary supplements only from reliable suppliers and check the availability of a quality certificate.
3.4. Contraindications to the use of dietary supplements for weight loss:
Dietary supplements have a number of contraindications:
- Pregnancy and breastfeeding.
- Age up to 18 years and older than 65 years.
- Cardiovascular diseases (arterial hypertension, coronary heart disease, arrhythmia).
- Thyroid diseases (hyperthyroidism).
- Liver and kidneys.
- Mental disorders (depression, anxiety disorders).
- Individual intolerance to dietary supplements.
Section 4: Alternative and safe weight loss methods
Instead of relying on dietary supplements, which are often ineffective and can be dangerous to health, you should adhere to verified and safe methods of weight loss.
4.1. Balanced nutrition:
A balanced diet is the basis of a healthy weight loss. It is recommended to consume a variety of foods rich in nutrients, including fruits, vegetables, whole grain products, low -fat protein sources and healthy fats. It is important to limit the consumption of processed products, sugar and saturated fats. It is necessary to observe a shortage of calories, consuming less calories than is consumed.
4.2. Regular physical activity:
Regular physical activity helps to burn calories, strengthen muscles and improve the overall state of health. It is recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week. It is important to choose the types of physical activity that bring pleasure and which can be maintained on a long -term basis.
4.3. Sufficient sleep:
The lack of sleep can lead to hormonal disorders, increase appetite and a decrease in metabolism. It is recommended to sleep at least 7-8 hours a day. It is important to create favorable conditions for sleep, such as a dark, quiet and cool room.
4.4. Stress management:
Stress can lead to overeating and weight gain. It is important to learn how to manage stress using various methods such as meditation, yoga, walking in the fresh air and communication with friends and family.
4.5. Consultation with a specialist:
Before starting any weight loss program, it is recommended to consult a doctor or nutritionist. A specialist will help to develop an individual nutrition and physical activity plan, taking into account the characteristics of the body and the state of health.
Section 5: Critical approach to advertising dietary supplements for weight loss
Advertising of dietary supplements for weight loss often uses marketing tricks and false promises to attract the attention of consumers. It is important to critically evaluate advertising statements and not believe everything that is said in the advertisement.
5.1. The exposure of common marketing tricks:
- False promises: Advertising often promises fast and light weight loss without effort.
- Using celebrities: Advertising often uses celebrities to create the impression that dietary supplements are effective.
- Unconfirmed scientific data: Advertising often refers to scientific research that does not confirm the effectiveness of dietary supplements.
- Photos “before and after”: Photos “before and after” can be fabricated or subjected to retouching.
- Consumer reviews: Consumer reviews can be fake or paid.
5.2. How to distinguish reliable information from false:
- Check information in reliable sources, such as scientific journals, medical sites and healthcare organizations.
- Pay attention to the availability of clinical trials confirming the effectiveness of dietary supplements.
- Avoid products promising fast and light weight loss.
- Do not trust consumers who seem too good to be true.
- Consult a doctor or a nutritionist before starting a dietary supplement.
Section 6: Conclusion: dietary supplements for weight loss – justified risk or empty waste of money?
In general, the effectiveness of dietary supplements for weight loss remains controversial. Most studies show that the effect of their use is insignificant and does not lead to a significant loss of weight without a diet and physical exercises. In addition, dietary supplements can cause side effects and interact with drugs.
Instead of relying on dietary supplements, you should adhere to verified and safe methods of weight loss, such as balanced nutrition, regular physical activity, sufficient sleep and stress management. Consultation with a specialist will help develop an individual weight loss plan, taking into account the characteristics of the body and health status.