In a recent study from the peer reviewed journal Obesity, researchers reviewed thousands of “studies” on weight loss supplements and treatments and rated them for their quality and bias. They found 52 reliable studies (out of 20,504 citations and 1,700 full text articles), and only 16 of these papers showed any significant weight loss effects. These findings reinforce the the concept of how bad the science behind weight loss marketing.
My take? As I have spoke about before, there is little good research on supplements, as there doesn’t need to be for these products to be brought to market. There is little to no barrier of entry when it comes to the science for supplements so there is no incentive for companies to conduct good research. There are a few supplements that, when taken responsibly, do aid in weight loss (see chart).
The most potent supplements on this list being caffeine and ephedra (the later being banned in the U.S. because of health risks reported in the early 2000’s). Essentially, stimulants will help you lose weight. But there is no free lunch. Stimulants often have a tolerance affect, and if you do not dose properly, will lose effectiveness over time. That being said, there are ways that supplements can give you access, or a portal, to better health by allowing you to create better healthy habits around nutrition, exercise, and wellness practices. Caffeine, for instance, increases mental acuity and staves off sleepiness. These effects may allow the individual to exercise with more exertion, have energy to meal prep, or stay focused for mindfulness practices.
If you are lost in the supplement world, don’t beat yourself up! There is so much anecdotal evidence and pseudoscience out there that you need to be a full time researcher to keep up! I’m here to help! Let’s get you on the right track to the best version of you. Book a nutrition consultation today!