The following post is based on my personal weight reduction experience, as well as research I've undertaken and talks I've had with folks in the health and wellness industry. The supplement recommendations below are made with the expectation that you will explore these substances further to determine whether they are appropriate for you.
I'm a big fan of study and information, and I recommend you look into DNA analysis tests like those offered by Ansestory and 23andme. You can download your raw DNA data and then submit it to Dr. Rhonda Patrick's FoundMyFitness Genetics - Genome Analysis Tool or Promethease.
The goal of uploading your raw DNA data is to collect information on supplementation, dietary habits, and maybe lifestyle decisions that are optimal/in agreement with your genealogy. You can then utilize this knowledge in your daily life to become the best version of yourself!
Before we go into the list of supplements, consider the following:
Do You Need Supplements?
The quick answer is no, but as noted above, you may want to investigate some supplements because they are suggested for your gene type.
A genetic propensity to Vitamin D insufficiency, which was discovered in my thorough DNA testing, is an example of this for me. With this information in mind, I make a concerted effort to supplement Vitamin D and expose my buttocks to sunlight as often as possible!
In some circumstances, supplements may not be completely necessary, but they are strongly recommended.
When I first started losing weight several years ago, I had numerous notions, from fraudulent weight loss products to pondering quick and easy liposuction of 40-50 lbs.
However, when I took the time to listen to my own instincts and intuition, I discovered that these philosophies do not address the basis of the problem - lifestyle choices.
My overall opinion on weight loss supplementation is that one does not need to focus on substances or external factors in order to lose weight.
When I was losing weight after gaining it due to stupid lifestyle choices (to keep things short), my focus was not on supplements, but on making a steady effort toward maximum weight loss and fat loss.
To maximize weight/fat loss, I've already emphasized the necessity of combining Intermittent Fasting (Time-Restricted Eating) with high exercise levels throughout the week.
Simply put, you must examine how you plan your food as well as the quantity of activity, effort, and total exertion - all of which contribute to daily calorie expenditure.
Create a healthy calorie deficit without starving yourself by exercising, eating healthy, and eating inside a Time-Restricted "eating window."
7 Supplements To Consider for Weight Loss
1. CAFFEINE OR GREEN TEA/EXTRACT (MATCHA)
This is one of the quickest and most conveniently accessible weight loss supplements.
Caffeine can enhance metabolic rate and fat burning. People become tolerant of the effects, and as a result, their impact gradually diminishes.
Matcha comes from the same plant as Green Tea, Camellia sinensis. Matcha tea contains antioxidants such as Epigallocatechin Gallate (EGCG) and is low in calories. Matcha contains 137 times more EGCG than Chinese green tea, according to researchers at the University of Colorado. These antioxidants can help flush out toxins, enhance immunity, and reduce inflammation in the body, so preventing weight gain and accelerating weight loss.
Matcha has been shown to increase metabolism and fat burning while also stabilizing blood glucose levels.
2. ALPHA LIPOIC ACID (ALA)
Alpha-lipoic acid is produced naturally by the body, but it can also be available in a number of foods and as a dietary supplement, often in tablet form.
ALA is a chemical molecule found in all human cells that is produced inside the mitochondria, where it aids enzymes in the conversion of nutrients into energy. Some study suggests that it may help with weight loss, diabetes, and other conditions. ALA has also been linked to antioxidant benefits such as the capacity to lower blood sugar levels, reduce inflammation, slow skin aging, and improve neurological function.
ALA can be obtained naturally from animal goods such as red meat and organ meats, as well as plant foods such as broccoli, tomatoes, spinach, and Brussels sprouts.
Animal studies have shown that ALA can lower the activity of the enzyme AMP-activated protein kinase (AMPK), which is found in the hypothalamus of your brain. Meanwhile, human investigations have revealed that alpha-lipoic acid has just a minor effect on weight loss. A review of 12 research found that persons who took an alpha-lipoic acid supplement lost 1.52 pounds (0.69 kg) more than those who received a placebo during a 14-week period.
When I'm trying to lose weight, I utilize ALA on and off.
3. GLUTAMINE
Glutamine is generally useful because it increases muscle mass maintenance, which helps burn more fat.
Adding Glutamine to your diet can also provide anti-inflammatory benefits and aid in the reduction of cravings for high-glycemic carbs.
Meat, shellfish, milk, almonds, eggs, cabbage, and beans are high in glutamine.
4. KRILL OIL
High in omega-3 fatty acids, which provide a variety of health benefits such as better heart and brain health, a lower chance of depression, and even healthier skin.
Researchers believe that omega-3 fatty acids found in fish oil may aid with weight loss.
According to studies, while both fish and krill-sourced omega-3 fats are useful in lowering fat levels, krill is more effective. The study did not explain why this is true, but it did reveal that long-chain polyunsaturated fatty acids (LCPUFAs) can impair activity in the endocannabinoid system. The endocannabinoid system is made up of a collection of neuromodulatory lipids and receptors that impact appetite, pain perception, mood, and memory.
When obesity-related characteristics were taken into account, researchers discovered that krill oil lowered heart fat levels in rats by 42 percent, compared to 2 percent for fish oils.
Personally, I switched from Alaskan Wild Salmon fish oils to Krill Oil since it is more potent and overall more beneficial, despite the somewhat higher cost of the supplement.
5. APPLE CIDER VINEGAR
Many people would point out that apple cider vinegar is a low-calorie drink; however, my focus in mentioning this supplement is on fat accumulation suppression, which was discovered in animal research.
A group of researchers also conducted a double-blind investigation on obese Japanese people. Daily consumption of apple cider vinegar may aid in the prevention of metabolic syndrome by lowering obesity.
Furthermore, some research suggests that apple cider vinegar helps to stabilize blood sugar levels, particularly after a heavy carbohydrate diet.
There are numerous other advantages to using apple cider vinegar that does not immediately connect with weight loss, so I'll leave them out for the time being, but encourage you to research this potent product further.
6. L-CARNITINE
This supplement is somewhat speculative, and I don't have much personal experience with it, so it's near the bottom of the list.
L-carnitine contributes to energy generation by delivering fatty acids into your cells' mitochondria, which operate as engines within your cells, burning fats to produce useful energy. This helps transfer more fatty acids into your cells to be burnt for energy, which increases your ability to burn fat and lose weight. In this situation, however, the outcomes of both human and animal investigations are mixed.
This is one of those supplements that may work for one person but not for another, and it's hotly contested in the bodybuilding and fat reduction communities.
I recommend that you research L-Carnitine more and do a trial to see if you see any advantages in weight loss and fat reduction.
7. CONJUGATED LINOLEIC ACID (CLA) [BONUS]
CLA is a fatty acid that occurs naturally in beef and dairy products. This substance is gaining popularity and is frequently touted as a possible weight-loss miracle pill.
Though I do not believe such a miraculous drug exists, it is certainly entertaining to use the term ' miracle' and produces a lot of buzz in doing so.
During a study, one group of overweight women dropped 9% body fat in a year with no changes to their lifestyle or eating habits.
Don't interpret this as a recommendation to not alter your lifestyle, as I began this essay by implying that it is the most crucial component of losing weight.
CLA has been demonstrated in a few small animal studies to protect against heart disease and numerous types of cancer, as well as to boost the immune system. Human studies are less conclusive since they employed body fat scales (such as DEXA - Dual-Energy X-Ray Absorptiometry) to evaluate changes, which are notoriously inaccurate.
This is another product I recommend investigating further and testing in conjunction with lifestyle changes to see if it works for you.
The Bottom Line
I cannot emphasize enough that simply supplementing for weight loss will not produce exponential results - you must exercise, move your body, and I strongly recommend adding Intermittent Fasting/Time-Restricted Eating if you haven't previously.
Please do additional research on these supplements to see whether they are right for you. And I don't recommend utilizing them all at once since you won't be able to tell which ones are the most beneficial - instead, cycle between them by taking one, two, or up to three supplements at a time. If you want to try something new, switch after a few months.
