The Truth About Natural Weight Loss Supplements: The Safety and Efficacy of Green Tea, Vinegar, and Bitter Orange
Facts
Products claiming to be "natural" or "herbal" are not necessarily safe. For example, tobacco is...
It's natural, but we all know it's a slow killer. Arsenic is the same. Similarly, some herbs...
This product and other natural medicines may react with prescription and over-the-counter medications. For example, taking oral medications...
Women taking birth control pills should not take forsythia, as this herb can reduce the effectiveness of the pills.
During surgery, vitamin E, garlic, ginkgo, and many other herbal remedies can increase bleeding.
This increases the likelihood of developing complications. Furthermore, taking the chemotherapy drug methotrexate...
People who are not in a good position should not take folic acid supplements. You should tell your doctor about all the supplements you are taking.
Physicians or pharmacists should be consulted to avoid potential dangers caused by reactions between nutrients and medications.
Natural weight loss supplements: False advertising or a miracle cure?
We've all seen countless sales miracles on TV and in newspapers, and heard them on the radio.
Advertisements or commercials for weight-loss drugs. These ads claim to solve all our weight-loss problems, allowing...
We all dream of having the perfect figure. But losing weight isn't that simple. Maintaining a slim figure...
One bottle of diet pills is far from enough.
These dietary supplements or weight loss supplements all claim to be produced using herbs or other natural substances.
However, this doesn't mean you can take these supplements without worry. Dietary supplements are produced...
Supplements are not required to provide the U.S. Food and Drug Administration with information regarding the efficacy and safety of these supplements.
Clinical data. This means we have no way of knowing whether these supplements are effective, nor do we know whether they...
Are supplements safe?
Bitter orange extract is a good example. This extract has replaced ephedra as a popular treatment for many types of ailments.
An ingredient in fat supplements. A study conducted at the University of California, San Francisco...
Currently, two products containing bitter orange (泳枳) have been shown to raise blood pressure in test subjects by 7% to 12%. One study states that...
Bitter orange does not seem to have any weight loss effects.
Another supplement, while also popular, has failed to help people burn fat.
It is carnitine. Carnitine's function in the body is to transport fat to...
Mitochondria (the cell's energy centers) are responsible for burning energy. Theoretically, supplementing with carnitine could...
It catalyzes the fat-burning process, but this is just speculation. As for whether supplementing with carnitine can actually catalyze this process...
Whether it has worked is still uncertain, and laboratory research has not yet yielded conclusions. While scientists remain skeptical, some supplementary...
Carnitine manufacturers still market it as an effective fat-burning substance.
Facts
Green tea can indeed aid in weight loss. Studies suggest that green tea contains caffeine in addition to these nutrients.
Besides (caffeine has some effect on metabolism), this tea itself also seems to have fat-burning properties.
The effect of fat burning. Drinking 4-6 cups of green tea daily appears to burn approximately 80 calories.
Tea already burns a significant amount of fat. And some people experience additional fat burning after drinking green tea.
Your heart rate will increase and your blood pressure will rise. However, experts also say they have not received any reports of adverse reactions from drinking green tea.
Reports of adverse reactions.
Facts
Vinegar has been used for weight loss for thousands of years, so you must be familiar with the apple cider vinegar diet.
Not unfamiliar. After all, this trendy weight loss method might have some merit. White vinegar (and perhaps other...)
Some types of vinegar can create a feeling of fullness. In 2005, researchers conducted a study on 12 participants.
A study found that people who ate bread with a small amount of white vinegar felt fuller than those who ate bread alone.
Feelings and satisfaction. While the results of these studies are very promising, we still need to understand...
Further research is needed in many cases.
Finally, it should be noted that there are over 50 types of dietary supplements containing only one ingredient, and for weight loss...
More than 125 synthetic products are produced from fertilizers. I have listed some common pharmaceutical ingredients in the table below.
The marketing evidence for most of these products is unreliable, and their safety and efficacy are unclear. Many products...
The product hasn't even undergone human testing. Unless I learn more, I don't recommend using it.
Using natural medicines for weight loss.
Ingredients in natural weight loss products
+----------------------+----------------------------------------------------+
| > Raw Material Composition | > Facts |
+----------------------+----------------------------------------------------+
| > Citrus aurantium | > Citrus aurantium may not be safe. Do not combine this supplement with large amounts of caffeine. |
| > aurantium) | > or other stimulants should be used in combination, otherwise it will cause increased blood pressure and heart rate. |
+----------------------+----------------------------------------------------+
| > CLA (Conjugated Linoleic Acid) | > CLA is a polyunsaturated conjugated fatty acid. This fatty acid mainly |
Linoleic acid is found in meat and dairy products. Most producers consider linoleic acid in safflower to be an important component of meat products.
| | > Convert to CLA. There are many conflicting opinions regarding the effects of CLA on weight loss, now |
There are currently no long-term studies on human weight loss.
+----------------------+----------------------------------------------------+
Chromium | > In most cases, chromium is present as chromium pyridinecarboxylate (chromium |
| | > picolinate) |
The form | | > appears. Although the research results are still inconclusive, some manufacturers have already announced |
It is said to increase muscle mass and reduce body fat.
+----------------------+----------------------------------------------------+
| > Green tea | > Green tea contains substances that may increase metabolism |
+----------------------+----------------------------------------------------+
| > Hydroxycitric acid (HCA) | > Although not yet proven, hydroxycitric acid has been marketed as |
| | > An appetite suppressant. Hydroxycitric acid may cause nausea and gastrointestinal discomfort.
| | > Suitable for and/or headaches |
+----------------------+----------------------------------------------------+
| > 7-Ketodehydroepiandrosterone | > Do not confuse 7-ketodehydroepiandrosterone with DHEA (the hormone for male enhancement).
| > (7-Keto DHEA) | > Discussion. 7-Ketodehydroepiandrosterone (7-Keto DHEA) is said to boost metabolism. A small |
Studies have shown that it can reverse the resting metabolism typically triggered by dieting.
The rate (RMR) decreased. Of course, this study was too small to be sufficient to determine the extent of the impact.
| | > This leads to a conclusion |
+----------------------+----------------------------------------------------+
| > White Kidney Bean Extract | > White kidney bean extract is extracted from white kidney beans. This ingredient, according to |
It is said that carbohydrates can pass through the gastrointestinal system without being digested, thereby achieving...
| > (Phaseolamin | > To achieve the goal of weight loss. Studies have also shown that white kidney bean extract can reduce the body's |
| > vulgaris) | > |
The body absorbs glucose from a large meal.
+----------------------+----------------------------------------------------+
| > Pyruvate | > Some claim that pyruvate supplements can stimulate metabolism and reduce body fat.
Body fat. Pyruvate is naturally found in food, and the body breaks it down...
Carbohydrates and proteins can also absorb this substance. Some studies show...
This substance is known to have weight-loss properties, but those participating in these studies also exercise.
+----------------------+----------------------------------------------------+
Continued table
+--------------------+--------------------+-------------------------------+--------------------------------+
| > Raw material composition | > Facts |
+-----------------------------------------+----------------------------------------------------------------+
| > Pyruvate | > It helps with physical training and reduces calorie intake. Furthermore, in these studies...
In the study, the subjects took a large dose, requiring a handful of pills daily.
| | > Tablets. Taking high doses of pyruvate supplements (more than 5 grams per day) |
It may cause bloating, flatulence, and/or diarrhea. Experts say that acetone is a known culprit.
There are not enough cases where salts help with weight loss.
+-----------------------------------------+----------------------------------------------------------------+
Stimulants | Several herbs that boost metabolism, though perhaps not explicitly stated on the label.
| > herbs) | > This plant contains natural caffeine, such as that found in green tea, black tea, and guarana.
| | > Brazilian cocoa), kola nuts, cocoa, and yerba bala tea
| | > mate (mate tea). Any substance containing caffeine can affect sleep. If you drink |
The later the time of administration or the larger the dosage, the greater the impact on sleep.
+-----------------------------------------+----------------------------------------------------------------+
As for general supplements, regardless of the product, I...
| > |
We shouldn't put it in our mouths. Just look at the history of science and you'll understand.
Remember: If a product sounds too good to be true, it's generally unbelievable.
| > |
Side effects of taking high doses of vitamins |
+--------------------+----------------------------------------------------+--------------------------------+
| > Vitamins | > Daily Reference Intake (DRI) / Tolerable Upper Intake Level (UL) | > Side effects of high doses |
+--------------------+----------------------------------------------------+--------------------------------+
| > Vitamin A | > DRI: Women, 2310 IU; Pregnant women, | > Nausea |
+--------------------+----------------------------------------------------+--------------------------------+
| > (Vitamin A | > 2565 IU; lactating women, 4300 IU; | > Vomiting |
+--------------------+----------------------------------------------------+--------------------------------+
| > Alcohol, Vitamin A | > Men, 3000 IU | > Headache |
+--------------------+----------------------------------------------------+--------------------------------+
Aldehydes, Vitamin A | UL: 10000 IU (Adults) | Dizziness |
| | | > |
Blurred vision |
| | | > |
| | | > Clumsy or unsteady gait |
+--------------------+----------------------------------------------------+--------------------------------+
| > Acid) | | > Congenital defects in the fetus |
| | | > |
| | | > Liver Diseases |
| | | > |
| | | > Risk of developing osteoporosis |
+--------------------+----------------------------------------------------+--------------------------------+
Continued table
+--------------------+-----------------------------+------------------------+------------------------------+
| > Vitamins | > Daily Reference Intake (DRI) / | > Side effects of high doses |
| | > Tolerable Upper Intake Level (UL) | |
+--------------------+-----------------------------------------------------+------------------------------+
| > (If you drink a lot of alcohol, have liver disease, high cholesterol, or insufficient protein intake, you may experience the above discomfort.)
| > or the risk of disease may be higher |
+--------------------+-----------------------------------------------------+------------------------------+
| > Vitamin D | > DRI: Women, 19-50 years old, 200 IU; | > Nausea |
| > | > 51–70 years old, 400 IU; over 70 years old, | > |
| > (calciferol) | > | > Vomiting |
| | > 600 IU; Male, 19–50 years old, 200 IU; | > |
| | > 51-70 years old, 400 IU; over 70 years old, 600 IU | > Loss of appetite and constipation |
| | > | > |
| | > UL: 2000 IU (Adult) | > Weakness, weight loss, altered consciousness |
| | | > Arrhythmia |
| | | > |
Calcium and phosphate deposits in soft tissues.
+--------------------+-----------------------------------------------------+------------------------------+
Vitamin E | DRI: 15 mg; for breastfeeding women, | Blood thinning can be life-threatening.
| | > | |
[19 mg, doctor] {underline} recommends not exceeding 400 | | >
| | > mg (although the UL is 1000 mg) | |
+--------------------+-----------------------------------------------------+------------------------------+
| > Vitamin K | > DRI: Women, 90 mcg; Men, 120 mcg | > Blood thinning, can be life-threatening |
| | > | |
| | > UL: Not yet determined | |
+--------------------+-----------------------------------------------------+------------------------------+
| > Vitamin B₃ | > DRI: Women, 14 mg; pregnant women, | > Facial flushing |
18 mg; 17 mg for breastfeeding women;
| > (Niacin) | > | > Skin redness |
| | > Male, 16 mg UL: 35 mg | > |
| | | > Gastrointestinal discomfort |
+--------------------+-----------------------------------------------------+------------------------------+
| > Vitamin B₆ | > DR I: Women, 19-30 years old, 1.3 | > May cause damage to nerves in the limbs, possibly |
| | > mg; 31-70 years old, 1.5 mg; pregnant | > Causes numbness in hands and feet |
| | > For pregnant women, 1.9 mg; for lactating women, 2.0 | > |
| | > mg; Male, 19–30 years old, 1.3 mg; 31–70 years old, 1.7 mg | > Difficulty walking |
| | > | |
| | > UL: 100 micrograms | |
+--------------------+-----------------------------------------------------+------------------------------+
Vitamins
Vitamin C
Folic acid
Daily Reference Intake (DRI) / Tolerable Upper Intake Level (UL)
DR I: 75 mg for women; 85 mg for pregnant women; 120 mg for breastfeeding women;
For men, 90 mg. Additionally, for women who smoke, 110 mg; and for men who smoke, 130 mg.
UL: 2000 mg
DR I: 400 micrograms for women; 600 micrograms for pregnant women; 500 micrograms for breastfeeding women;
Male, 400 micrograms
Myth 8: Supplements can help you lose weight and improve your health.
Continued table
Side effects of high doses
Stomach discomfort, kidney stones
Increased iron absorption
High levels of folic acid in the body, especially in the elderly, can mask vitamin B12 deficiency.
Symptoms caused by lack of energy can lead to nerve damage.
UL: 1000 micrograms
Note: Daily Reference Intake (DRI)
This is used to calculate the total amount of nutrients we need each day to maintain good health. Tolerable Upper Intake Level (UL)
This represents the maximum recommended intake of nutrients for healthy individuals. We advise against exceeding this intake.
Otherwise, it may be detrimental to health.
Facts
Meal substitutes can help you lose weight
Many studies suggest that, compared to previous years' liquid protein diets or strict low-calorie liquid diets, this is related to the effects of previous years' liquid protein diets or strict low-calorie liquid diets.
Compared to dieting, using modern meal replacements can not only achieve the desired weight loss results,
And it also fits our busy lifestyle. Meal replacement products are not limited to shakes and sticks.
They now also include pre-packaged meals, such as "Lean Cuisine".
"Weight Watchers", "Healthy Choice", and others
Main dishes produced by food manufacturers with controlled calorie content.
The common practice is to replace one or two meals a day with meal replacements, while the rest...
One or two meals should consist of a balanced diet including lean meat, carbohydrates, vegetables, and fruits.