Weight Loss Supplements for Women

In short: Supplements do not reduce weight by themselves; they help alongside a healthy diet and regular exercise. The most studied are calcium and vitamin D, protein, omega-3, green tea, which improves metabolism, and fibre. Some supplements, such as linoleic acid, can affect cholesterol and liver function, and many slimming drugs have no proven benefit.

No supplement has been clinically proven to produce meaningful, lasting weight loss on its own. The basis of weight loss is a balanced, lower-calorie diet with reasonable portions and regular physical activity; some nutrients are important to get right while dieting, as described below.

In fact, reviews by the US National Institutes of Health have found that no supplement leads to significant, lasting weight loss on its own. Be especially careful with ‘natural’ slimming capsules and teas bought online or from unlicensed shops: the US FDA has found hundreds of them secretly containing banned medicines that can cause heart problems, strokes or liver damage. If weight is a health problem for you, speak to your doctor, as proven medical treatments are now available and are prescribed after proper assessment.

Calcium

Getting enough calcium (about 1000 mg a day for most adult women, preferably from dairy and other foods) is important for your bones, especially while dieting. Calcium binds a very small amount of fat in the gut, but clinical trials have shown that calcium supplements do not lead to meaningful weight loss.

Vitamin D :

Low vitamin D levels are common in women with excess weight and are worth checking and correcting for bone and general health; however, clinical trials show that taking vitamin D does not by itself cause weight loss. Some of the proposed links are:

• A- It increases insulin sensitivity (insulin is a hormone secreted from pancreas to help glucose to get into body cells and burn it for energy)

B- It maintains the normal level of (PTH), as the higher than normal level of PTH can lead to fat cells converting sugar into fat and when level of vit D are low PTH rises.

C- Lack of vitamin D also interferes with leptin that signals your brain to stop eating

Protein:

It preserves muscle mass and helps to keep body composition (The amount of fat relative to muscle) in better proportion.

Omega 3:

Omega-3 fats (from oily fish, walnuts and flaxseed) are good for the heart, but studies have not shown that omega-3 supplements cause meaningful weight loss.

Monounsaturated fatty acids (MUFAS).

MUFA is a type of healthy fat found in olive oil, nuts, seeds and avocado. Using these fats instead of butter and fried foods is good for the heart and fits well in a Mediterranean-style diet, but they are rich in calories, so portions still matter; they do not significantly increase calorie burning.

Conjugated linoleic acid CLA.

CLAs are fats created when bacteria ferment food in the stomach of cows and sheep, and they reach the meat and milk of these animals. CLA supplements are marketed as fat burners, but studies show only a very small effect on weight, and in some people they may worsen blood sugar control.

Note:

Research on CLA has showed some side effect. For example, blood tests that follow inflammation can be higher for those taking CL A, and it may adversely effects cholesterol levels and liver tests.

Green tea

It’s loaded with antioxidants (polyphenols) and may raise metabolic rate very slightly, but studies show the effect on weight is small and not clinically important. Drinking green tea as a beverage is safe, whereas concentrated green tea extract capsules have been linked to rare but serious liver damage, so they should be avoided or used only with medical advice.

Some studies suggest green tea may slightly lower blood pressure and LDL (the bad cholesterol), but it has not been proven to reduce belly fat significantly.

The link between body weight and conception is discussed in our article on obesity and fertility.

Acaiberry:

It’s rich in antioxidants, vitamins, minerals, fatty acids and fibre and can be part of a healthy diet, but there is no reliable scientific evidence that acai berry products help with weight loss, and many products advertised for slimming have been found to be misleading.

Fiber:

Fiber like bran or psyllium can delay gastric empting and stay in stomach longer period of time. But be sure to add fiber to your diet slowly and drink plenty of fluid to avoid becoming constipated

Dr Najeeb Layyous F.R.C.O.G

Consultant Obstetrician, Gynecologist and Infertility Specialist