Maintaining weight loss usually involves a multifactor approach, such as healthy eating, reducing calorie intake, and regular physical activity. Some people may want to take medications and supplements to help with their weight loss journey.

Numerous supplements and herbs, including green tea extract, caffeine, and turmeric, may be potentially useful as an aid to weight loss.

green tea (camellia sinensis) and green tea extract contain catechins and caffeine, which may aid weight loss. Both work by inhibiting the formation of fat tissue and increasing the energy your body uses to complete functions such as burning calories.

Research on the effect of green tea extract on weight loss is conflicting, possibly due to inconsistency in the amount of catechin. caffeine in different products. Most studies report that both ingredients are necessary for weight loss benefits. The amount of weight loss reported is minimal compared to other lifestyle changes.

Green tea can be consumed as a beverage or as a green tea extract supplement in capsule or powder form. The exact dose needed to aid weight loss is unknown. One cup of brewed green tea contains approximately 240-320 milligrams of catechin and 45 milligrams of caffeine. Green tea extracts can provide 400-450 milligrams of catechin per capsule.

Reported side effects of green tea extract include constipation, abdominal pain, nausea, increased blood pressure, and liver damage.

Caffeine is a commonly used additive in many weight loss supplements. It aids weight loss by giving you energy, stimulating the central nervous system, increasing fat oxidation and fluid loss, increasing energy used in the body.

Studies on caffeine in weight loss often use a combination of other products that may aid weight loss, making it difficult to say which type of caffeine and its doses are best for weight loss.

Caffeine can be found in many beverage products and can also be taken orally in tablet or powder form. Herbal products that naturally contain caffeine include: guarana (Paullinia cupana) and kola nut (kola nitida).

Caffeine is considered safe to use in doses below 400-500 milligrams per day. An 8-ounce cup of coffee contains approximately 85-100 milligrams of caffeine. Reported side effects of caffeine include nervousness, tension, vomiting, and rapid heartbeat. Doses as high as 15 milligrams per kilogram of your body weight can be dangerous, causing seizures and brain swelling.

garcinia cambogia It is a fruit-bearing tree found in Asia, Africa and the Polynesian Islands. The fruit contains hydroxycitric acid (HCA), a compound believed to aid weight loss by inhibiting the formation of fat in the body and reducing food intake.

Some data report that garcinia cambogia It is useful for losing weight. Other studies found that the supplement did not lead to meaningful weight loss, only helping people lose about four pounds after four months. More studies are needed to understand usefulness and ideal dosage. Garcinia cambogia for weight loss.

garcinia cambogia Supplements are available in capsule form as a single product or as a supplement containing multiple products. Reported side effects include headache, nausea, vomiting, diarrhea and liver damage.

carnitine It is an amino acid found naturally in the body and some dairy and red meat products. Carnitine may aid weight loss by increasing the oxidation of fatty acids and helping you feel full more quickly.

Although data is conflicting, carnitine supplementation appears to provide some benefits for weight loss. Although more research is needed, daily doses of 2 grams appear to be most effective.

Carnitine is considered safe at doses of up to 2 grams per day for one year or 4 grams per day for 56 days. Side effects reported with carnitine include nausea, vomiting, diarrhea, abdominal cramps, and fish-like body odor.

Chromium is a mineral that helps. metabolism and the function of insulin in the body. It may also aid weight loss by increasing muscle mass and reducing food cravings and intake.

Similar to other weight loss supplements, data on the benefits of chromium is conflicting. Chromium’s potential weight loss benefits are minimal; some studies show weight loss of only 3-6 pounds over time.

Chromium supplements are available in multiple chromium salt forms and are usually available in tablets. The recommended adequate chromium intake for adults who are not pregnant or breastfeeding ranges from 20-35 micrograms per day.

Chromium is considered safe to use in doses up to 200 micrograms per day for up to six months. Doses up to 1000 micrograms have been reported to be safe. Reported side effects include: headachediarrhoea, constipation, weakness, irritability and vomiting.

Conjugated linoleic acid (CLA) is a product containing the fatty acid linoleic acid. CLA aids weight loss by increasing the breakdown of fat tissue in the body.

Studies on CLA and weight loss have found that the supplement reduces body fat and improves lean body mass over time. The results of these studies are too small to be clinically significant, but they may offer additional options to people using other methods to lose weight.

CLA can be found naturally in dairy products and the meat of cows and other animals. It is also available as a soft gel supplement. CLA is considered safe to use in doses up to 6 grams per day for up to 12 months. Reported side effects include: stomach acheconstipation and diarrhea.

ginseng It is a popular herb used to treat many health problems. It is believed to aid weight loss by controlling appetite and reducing the urge for food signaled by the brain.

Studies evaluating ginseng and weight loss in humans are limited. The few studies available also have conflicting information and do not offer a definitive benefit of the herb for weight loss.

Ginseng can be added as a spice to your favorite dishes. Ginseng supplements are available in capsule or powder form. There is no standard dosage recommendation for ginseng for weight loss. General dosage recommendations for ginseng supplements range from 200 milligrams to 3 grams per day for up to 12 weeks.

Cayenne pepper is a pepper that contains: capsaicin. Capsaicin may help improve metabolism, increase the calories you burn, and help you lose weight.

Although there is no specific dosage recommendation for red pepper for weight loss, some studies have used doses of 2-4 milligrams per day.

Cayenne pepper can be included in your diet as a spice or through capsule supplements. Common side effects reported include belching, bloating, diarrhea, gas, and headache.

Green coffee bean extract comes from beans found in coffee plants. coffee arabica, coffee canephoraAnd Coffee Robusta. This name comes from the fact that the beans on these plants appear green until roasted.

Green coffee bean extract contains caffeine, and this is probably what helps with weight loss. The extract aids weight loss by preventing fat tissue from accumulating in the body and aiding glucose metabolism.

Many studies on animals have shown that green coffee bean extract leads to weight loss. Human studies have reported no serious benefits of the extract but appear to moderately aid weight loss. More research is needed to understand whether the extract is beneficial for weight loss.

Green coffee bean extract is considered safe in doses up to 200 milligrams per day for up to 12 weeks. Commonly reported side effects include headache.

Turmeric It is a spice widely used in Chinese and Indian medicine. Its main active ingredient is curcumin, which has anti-inflammatory properties. Turmeric is thought to help support weight loss by blocking numerous inflammation markers known to cause obesity.

Since research cannot provide a clear answer, it is not known whether the spice is actually beneficial for weight loss. Some studies have found that taking turmeric produces minimal weight loss, while others have found that daily doses above 1,000 milligrams for eight weeks reduce waist circumference.

Turmeric can be added to foods as a spice or taken in powder or capsule form. Common side effects reported with turmeric include constipation, heartburn, nausea, and vomiting.

Pyruvate It is a sugar naturally found in your body. It increases the breakdown of fat cells and the total energy used in various body functions.

The data on pyruvate are not strong, and more research is needed to fully understand its weight loss potential. Studies have found that diets rich in pyruvate often lead to weight loss and improved metabolism.

Pyruvate can be found in some fruits, vegetables and cheeses. Pyruvate is often available as a supplement along with other vitamins and minerals. Doses range from 6-40 grams daily for up to six weeks.

Pyruvate is considered safe in doses up to 30 grams per day for six weeks. Reported side effects include diarrhea, gasand bloating.

chitosan It is a sugar compound found in the exoskeletons of crabs, lobsters, and other shellfish. It is believed to aid weight loss by stopping the body’s absorption of fat.

Researchers do not believe chitosan provides a significant benefit in weight loss. In one study, healthy people taking 2.5 grams per day for 12 days reported a loss of only 1 pound of body fat after seven months. More studies are needed to understand whether chitosan helps with weight loss.

Chitosan is usually taken in doses up to 1.35 grams per day for up to 12 weeks. The supplement is available in powder, capsule or tablet form.

Chitosan is considered safe to use in doses up to 15 grams per day for up to six months. May not be safe for those with shellfish allergies. Reported side effects of chitosan include gas, bloating, constipation, heartburn, and nausea.

It is important to evaluate the quality of weight loss supplement products. The United States Food and Drug Administration (FDA) does not evaluate or approve dietary supplement ingredients, labeling, quality, or safety before the product reaches the market.

There is also a lack of scientific evidence proving that many supplements lead to weight loss, regardless of what their labels say.

If the FDA finds that a supplement is unsafe or that a drug manufacturer has made false claims about a product, it may request that the product be removed from the market or issue a warning against it.

Purchasing supplements that are tested by independent third-party organizations such as the United States Pharmacopoeia (USP), NSF International, and ConsumerLab.com helps ensure the accuracy and purity of the ingredients.

Weight loss often requires multiple lifestyle changes, including improving your diet, consuming fewer calories, and exercising regularly.

Numerous supplements and herbs, including green tea extract, caffeine, and turmeric, may have potential use as weight loss aids. If you’re considering starting a supplement or herb for weight loss, talk to your healthcare provider. They can help you decide whether the product will be safe and beneficial to your health.