- Natural supplements for weight loss include caffeine, green tea, green coffee bean and African mango.
- Caffeine-based supplements can trigger fat breakdown and help you burn more calories.
- Green tea contains EGCG, an antioxidant found in many weight loss supplements.
- Visit the Insider Health Reference Library for more advice.
To lose weight effectively, following a healthy diet and exercising regularly will be the most important. But for some people, natural supplements for weight loss can also help with changes in their lifestyle.
“Natural weight loss supplements can help you lose weight in three ways – increasing the number of calories you burn, reducing your appetite and reducing your ability to absorb calories from food,” says Dimitar Marinov, MD, PhD, assistant professor with nutrition experience at the Medical University of Varna, Bulgaria.
See how caffeine, green tea and other popular ingredients found in natural weight loss supplements can help you lose weight and how they work.
1. Caffeine
You are probably already familiar with caffeine from breakfast. But caffeine can be found in kola nuts, tea and some other herbs. It is a common ingredient for many weight loss supplements because it is a stimulant that can trigger the breakdown of fat and help burn more calories.
In a 2018 review, the researchers found that doubling the caffeine intake resulted in greater weight loss. In addition, a small 2005 study found a greater reduction in weight, fat mass and waist size in high-caffeine users compared to the placebo group.
For most adults, 400 to 500 milligrams (mg) of caffeine is usually recommended as a safe amount for daily caffeine consumption, but you risk shaking and shaking. Consuming too much caffeine can cause you to develop tolerance to it, which will reduce its effectiveness. At very high doses, caffeine can also cause nausea and vomiting.
2. Green coffee bean
The green coffee bean is used in many dietary supplements because some evidence shows that it can help decrease fat and convert blood sugar into energy instead of fat.
In a 2011 review of studies on the effectiveness of green coffee bean extract as a weight loss supplement, the researchers found that green coffee beans can promote weight loss. However, more research is needed to determine its full effects.
The National Institutes of Health declares that the green coffee bean is safe when you consume no more than 200 milligrams (mg) per day for less than 12 weeks. Some people may experience minor side effects, such as headaches and develop urinary tract infections (UTIs) when using green coffee beans.
3. Green tea
In addition to being a popular drink worldwide, green tea is a common ingredient in many weight loss supplements. Green tea is believed to help you lose weight by increasing the number of calories your body burns and helping to decrease fat absorption and the amount of fat your body produces.
In a small 2008 study on the effectiveness of green tea for weight loss in obese people, the researchers divided the participants into two groups. The first group received green tea and the second a placebo over a 12-week period. At the end of the study, the researchers found that there was a 3.3 kg difference in weight loss between participants in the tea drinking group and the placebo group. They concluded that green tea can help with weight loss.
According to Marinov, epigallocatechin-3-gallate (EGCG), which is the main antioxidant in green tea, is a common ingredient in many solutions for weight loss. However, the evidence for the effectiveness of EGCG in weight loss is inconsistent. Most studies conclude that EGCG is most effective when taken in combination with caffeine.
If you are going to use green tea as a supplement to lose weight, remember that pills that contain green tea extract may not be safe. Drinking pure green tea is a better alternative.
4. African mango
African mango is believed to help with weight loss by preventing the formation of adipose tissue. While it is safe to use African mango, some people have reported that they have experienced minor side effects, such as flatulence, headaches and trouble sleeping.
African mango can also be one of the most risky weight loss supplements. “There is little published evidence and a lack of dosing guidelines based on scientific studies. There are also very few explanations for their interactions with drugs and side effects,” said Jagdish Khubchandan, PhD, professor in the department of nutrition and health sciences in New Mexico State University.
However, short-term administration in some experimental studies has shown that African mango can help with weight loss and control. In a 2009 study of whether an African mango seed extract could help with weight loss in overweight people, the researchers divided a group of 102 participants into two. One group received the seed extract every day for 10 weeks, and the other group received a placebo.
At the end of the study, the researchers found that there was a significant reduction in body weight, fat and waist circumference in people who received the extract, compared to the placebo group.
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Although research has found some promising effects, many of these natural weight loss supplements have yet to be proven and are at risk for side effects. In addition, they will not help you lose weight on your own.
“Natural weight loss supplements are effective only when you control your diet and calorie intake. They can make it easier to maintain a calorie deficit, eat less and lose weight, but the only way to ensure weight loss success is track your food intake, “says Marinov.
In general, it is important to talk to a doctor or nutritionist about the right health plan for you to lose weight safely and effectively.