Posted by Jack “On A Diet” Lee
When eating less and exercising more just isn’t enough you might want to try these cheap over the counter vitamin supplements. For instance, in a 1999 study participants were told to exercise three times each week for 45 minutes and to restrict their caloric intake to 1,800 calories per day. The result? Participants who received 100 mg of 7-Keto two times each day lost six pounds after 8 weeks, while the control group lost only 2 pounds. Lisa Nelson, RD, LN of NutritionServices.com explains, “It’s believed the weight loss is related to an increase in a thyroid hormone (T3), which affects metabolic rate.”
Since 5-HTP is a precursor for serotonin, and elevated serotonin levels are known to suppress the appetite, it’s been thought to aid in weight loss. For instance, in a double-blind trial without dietary restrictions, obese people with type 2 diabetes who took 750 mg of 5-HTP per day for two weeks significantly decreased their carbohydrate and fat intake. The result? Average weight loss was 4.6 pounds. The placebo group lost an average of .2 pounds.
Also known as hydroxycitric acid, this supplement reduces the conversion of carbs into stored fat by inhibiting specific enzyme processes, as demonstrated in laboratories. “It can also depress the appetite and induce weight loss,” says Annamaria Poluha, nutritionist and founder of Breathe Bloom Blossom, a nutrition, exercise, and wellness program.
Glucomannan
Known as a water-soluble polysaccharide that is considered a dietary fiber, this supplement keeps blood sugar levels normal and keeps you satisfied longer. For example, in one controlled trial 2 to 3 grams/day were effective in a group of obese teens. In another trial, overweight adults lost weight with 3 to 4 grams/day with or without a low calorie diet. “This soluble fiber absorbs up to 200 times its weight in water,” adds Poluha.
HMB is, in essence, a metabolite for leucine and essential fatty acid. “If someone is deficient of leucine (rare), then they may benefit from the supplement,” explains dietician Lisa Nelson. While she indicates 3 g/day is needed in combination with resistance training, in accordance to one study, it’s not as effective as other vitamins. Double-blind research shows that this supplement may only be effective when combined with an exercise program for people who are not highly trained athletes. One study showed that 70 year-old adults participating in a strength-training program for the first time who took 3 grams of HMB per day increased the amount of body fat lost.
L-carnitine
This amino acid packs a one-two punch when it comes to fat metabolism. The 4-1-1: in normal cells carnitine is required to transport fatty acids during the breakdown of lipids (fats) to generate energy. Most recently, the supplement, L-carnitine has been marketed as a weight loss product. For example, in a preliminary study of overweight teens in a diet and exercise program, participants who ingested 1,000 mg of L-carnitine each day for three months lost significantly more weight than the placebo group.
Calcium
Sure, we know that calcium builds strong bones, but what you may not know is that 1,000 to 1,200 mg/day for men and 1,000 to 1,500 mg/day per women, on average, depending on their age, will serve as a natural obesity cure, too. “Calcium plays a crucial role in how fat is stored and broken down,” says Poluha. “The higher the amount of calcium there is in cell, the more fat will be burned.” Nelson adds, “With added vitamin C, zinc, and magnesium, calcium will be better absorbed.”