SUBSTANCE |
SOURCE |
MECHANISM
OF ACTION |
DOSING |
SAFETY |
COMMENTS |
HydroxycitricAcid
(HCA)
AKA Garcinia Cambogia
AKA Citrimax
(A trademarked name like coke is to cola)
|
Rind
of the garcinia cambogia fruit |
Inhibits
enzymes needed to covert carbohydrates and protein to fat. Increases
fat burning and glycogen synthesis in the liver. High glycogen levels
send satiety signals to the brain. |
500-1000
mg 30 to 60 minutes before each meal |
HCA
is safe |
Initial
fanfare was based on three small studies, all of which included
other substances. A larger study in JAMA using HCA alone resulted in the loss of 2
pounds more than placebo over 9x` days |
Chromium
Picolinate |
Mineral
chromium attached to a picolinic acid molecule |
Increases
insulin sensitivity, allowing for more efficient delivery of nutrients
into the cells for metabolism, which in turn causes an increase
in lean mass. |
200-800
mcg per day |
One
in vitro study showed toxicity to chromosomes ovarian cells of Chinese
hamsters. No evidence of toxicity when dosed appropriately in humans.
|
Chromium
picolinate remains controversial with an equal amount of negative
and positive studies. It probably works best on persons who are
marginally deficient. Even in the best-case scenarios, it falls
well short of the sensational claims by many marketers. |
Forskolin |
Active compound derived from root of Coleus Forskohilii, a plant in the mint family. |
Increases C-AMP which increases hormone sensitive lipase, the enzyme that breaks down stored fat. |
250 mg of 10% extract BID |
Reported side effects - May cause hypertension and tachycardia. May cause bleeding if combined with anticoagulants.
|
Initial 12-week study with 30 subjects: Placebo lost 1 pound, Forskolin lost 10 pounds. Large trials are needed! |
5-hydroxy-tryptophan
(5-HTP) |
Metabolic
intermediate of tryptophan |
Increases
serotonin production, which in turn increase satiety signal in the
brain. This reduces the amount of calories consumed. Also reduces
carb cravings. |
50-100
mg 30 minutes before each meal |
Should
not be used with drugs that alter serotonin metabolism (i.e. Zoloft
or Prozac). May cause sleepiness, especially at night. |
A
few small studies on humans have shown that it can curb appetite
and thus stimulate weight loss. Larger studies are needed. Patients
with heart disease should check with cardiologist |
Ephedra (Ma huang) Sales were banned in US in April 2004 |
Chinese
herb used to make ephedrine (an over-the-counter asthma drug) Pure
ephedra contains 6% ephedrine. |
Increases
Thermogenesis by acting as beta 3 agonist. Binds receptor cells
and stimulates lipolysis (breakdown of fat for energy). Ephedra
also decreases lipogenesis. |
90-150
mg 30 to 60 min. before breakfast & lunch. Workout formulas
recommend 300 mg before exercise. |
High
rate of side effects including palpitations, sweating, nausea, hot
flashes, chills, dry mouth, insomnia, urinary frequency & hypertension.
OD’s cause psychoses, convulsions, heart failure, coma &
death. |
Contraindicated
for people with cardiovascular disease, hypertension, angina,
prostate disorders and thyroid problems. Ephedra is a banned substance
in NFL & Olympics. The most dangerous “natural”
weight loss product also causes weight loss & appetite suppression
(for those who don’t get side effects)
|
Guarana |
450
mg of guarana contains approximately 100 mg of caffeine like compounds |
Similar
to caffeine. Increases Thermogenesis. Beta 3 agonist. |
450
mg guararna 60 min. before each meal. PM dose – skip dinner
dose if sleep problems. |
Side
effects similar to caffeine - palpitations, anxiety, trembling,
insomnia, & urinary frequency. |
The
caffeine like compounds are affected by other substances causing
a slower, longer lasting boost than the quick jolt associated with
caffeine which is commonly combined with guarana in many weight
loss formulas. |
Pyruvate |
Biproduct
of glucose metabolism |
Increases
fat utilization in humans. In animals can increase basal metabolic
rate. |
5-15
gm total per day in divided doses with meals. |
High
does may cause diarrhea and borborygmus |
Hit
the market with a lot of fanfare and multilevel marketing activity.
Also marketed to athletes as an ergogenic aid for endurance. Recent
studies unimpressive. |
L-carnitine |
Dipeptide
made with lysine, methionine, niacin (vitamin B3), pyridoxine (vitamin
B6), iron, & vitamin C. |
Transports
fat into the mitochondria |
1000-2000
mg per day in divided doses with meals. |
Diarrhea
has been reported with high doses. |
Studies for weight loss show those who sell it highly exaggerate the effects. The "acetyl" form is promoted to reduce cholesterol and increase mental acuity. |
Chitosan |
Derivative
of the polysaccharide chitin found in the exoskeletons of shell
fish |
A
fiber that possesses a positive ionic charge that chemically bonds
with negatively charged lipids and fats, preventing their absorption |
500-1000
mg with each meal |
Appears
safe at 2 gm per day. May bind vitamins A,D, E & K. Take 4 hours
apart. |
Can
also lower cholesterol. FTC won 10 million dollar lawsuit from one
company whose motto was "lose weight without exercise" |
Synephrine |
Isolated
from citrus acrantium which is isolated from the rinds of bitter
oranges |
Increases
BMR by increasing E and NE release. Increases lipopolysis |
200-400
mg/day in single or double doses |
Appears
safe at recommended dose |
Preliminary
date shows metabolic increases occur without increasing B.P. or
heart rate. |
Glucomannan |
A
soluable dietary fiber from Konjac flour which is milled from a
plant native to the far east |
A
fiber that swells when taken with adequate fluid. This causes satiation.
Also used to treat constipation. |
1-4
gr/day in divided doses |
Do
not take before bed. (A few cases of throat blockage.) Most negatives
are bloating and gas. |
Small
human studies look promising – Well tolerated with few side
effects and 2-3 lbs a month weight loss without diet or exercise. |
Green
Tea Extract |
Green
tea leaves (contain polyphenols one of which is the catechin epigallocatechin
gallate [EGCG]) |
The
active compound EGCG, a powerful antioxidant also increases Thermogenesis
above and beyond what the caffeine it contains does.. One small
study showed a 4% increase in calories and a 10% increase in fat
oxidation over a 24 hour period |
The
goal is to ingest 300-500 mg of catechins daily. Only purchase products
that are standardized and disclose the percentage of catechins.
For example, if a 200 mg capsule contains 50% catechins, dosing
would be 3-5 capsules (600-1000 mg of extract0. |
EGCG
is very safe. People with caffeine sensitivity may experience its
side effects – insomnia, nervousness, & palpitations. |
Based
on small studies, Green tea extract shows a lot of promise. The
fact that it protects against some forms of cancer and heart disease
make it a perfect supplement if the large trials mimic the small
ones (which rarely occurs with “natural” products). |
Medium
Chain Triglycerides (MCT) |
Palm
kernel oil, coconut oil |
Mobilizes
stored fat. Spares protein. Increase BMR. MCT’s are burned,
not stored. |
1
tbs. with each meal |
G.I.
upset |
Do
not use in cooking. Effects
are subtle at best for most |
Conjugated
linoleic acid (CLA) |
Omega
six fatty acid found in beef & dairy. Corn oil & poultry
contain small amounts. |
Animal
studies show reduced fat stores and increase lean mass. Anti tumor,
anti atherogenic and antioxidant properties have also been seen
in lab animals. |
3-5
grams per day |
G.I.
upset |
Subjects who took 4.5 grams daily for a year gained 1.5 pounds of muscle and lost 4 lbs of fat without diet or exercise changes. |
Gymnema
(Gymnema sylvestre) |
A
plant in the milkweed family. Native in tropical regions of India |
Called
the “sugar destroyer” by advertisers. Increases insulin-producing
cells in animal studies. Chewing leaves inactivates taste buds for
sweet on the tongue. |
200
mg BID |
Appears
safe |
Human
studies are needed to support weight loss claims. In one study,
diabetics were able to lower their insulin amounts. |
Glucomannan |
A soluble deitary fiber from Konjac flour which is derived from a plant native to the far east |
A fiber that swells when taken with adequate fluid. This causes satiation and delays stomach emptying. Used to treat constipation and can also lower cholesterol and triglycerides. |
1 - 4 gr/day before each meal |
Do not take before bedtime. (A few cases of throat blockage) Most negatives are bloating, gas, and diarrhea. |
Small human studies look promising - Well tolerated with few side effects and 2-3 lbs a month weight loss. Needs larger study for validation. |
White Kidney Beans |
Purified kidney bean extract |
Blocks enzymes required to digest starch (carbs) |
1 to 6 grams (1,000 to 6,000 mg) before meals |
Diarrhea
Gas
Bloating |
If you can't digest, you can't absorb. If you can't absorb you can't store. Sounds good - all we need is evidence. Weight loss studies mixed. |