10 Weight Loss Supplements Versus Science
What do green tea, black tea, chili peppers, coffee, pure caffeine, calcium, conjugated linoleic acid, fish oil, flax oil and drinking cold water have in common? They all are sold as or said to be weight loss aids, that supposedly increase your metabolism, burn more calories and let you lose weight almost effortlessly. What does science say about them?
Green tea in the last years has been connected with all possible kinds of health benefits, among them helping against multiple sclerosis, reducing the effects of the “bad” LDL cholesterol, preventing cancer, and, not the least of the claims, aiding weight loss. Dr. Nicholas Perricone, a popular weight loss and health book author goes as far as claiming that simply drinking green tea instead of coffee for six weeks will let you lose ten pounds (4.5 kg).
Despite these claims, the scientific evidence is rather slim: In one study, green tea slightly increased fat burning and thermogenesis (the process of heat production in organisms), but the study was not designed to assess weight loss. Another study found no effect at all.
What you experience as “hot” when you eat a chili pepper is due to capsaicin, a chemical substance that naturally occurs in these fruits and causes a burning sensation when coming into contact with human tissue.
A 1985 study found that in rats capsaicin increases adrenaline production, which raises heart rate and should therefore burn more calories, while in 1986 a study concluded that capsaicin caused a reaction in the brain thought to suppress appetite.
While all this sounds promising and “weight loss experts” tell you to eat chilis or sell products containing capsaicin, it already ends here. Further research repeatedly found no effect on metabolism, for example here and here. If an effect exists, it most likely is so small that it won’t make a big difference in weight control.
Coffee, and therefore caffeine, is almost everyone’s favorite stimulant and its effects are very well documented: It raises alertness and can lead to increased performances in both endurance and strength sports. As it also raises metabolic rate for up to 24h after consumption, it didn’t take long for caffeine to be sold as yet another weight loss aid.
Most studies reporting an effect of caffeine on weight control examined it combined with other substances. This study for example, which looked at caffeine taken together with ephedrine, a chemical substance with a stimulating effect similar to amphetamine. Only one study looked at caffeine alone and that one reported no more effect for caffeine than a placebo had.
Some of the effect in studies where caffeine was used in combination with another substance may have been due to the caffeine or they may have enhanced each other, but scientific evidence is once more slim and we may again assume that any effect will be negligible.
Before you now stop reading and conclude “ephredrine and caffeine is where it’s at” and buy an ephedrine supplement, let us mention that the above study also showed that ephredrine alone was ineffective as well. And using ephedrine in combination with caffeine can have some hazardous effects.
Each alone can cause insomnia, tachycardia, nervousness, euphoria and tremors. Combining them can make these effects stronger, while the achieved weight loss will still be rather small: One study reports an average fat loss of 3.3 kg (7 lbs) over six months, compared to 2.8 kg (6 lbs) for participants on a placebo – a mere 0.5 kg (1 lb) difference.
Calcium is a chemical element that occurs in most, if not all, dairy products and plays an important role in many cellular processes, for example the building of bones. It became a contender in the fight against obesity when research showed that adults with calcium levels below normal had bigger waistlines and more body weight.
Numerous websites and advertisements took this as a chance to sell calcium supplements as a fatbusting wonder. But what they usually leave out is that the scientists behind above studies explicitly noted that calcium’s positive effect only takes place in people whose nutrition doesn’t provide enough calcium. Angelo Temblay, one of the scientists behind them, said:
Our hypothesis is that the brain can detect the lack of calcium and seeks to compensate by spurring food intake, which obviously works against the goals of any weight loss program. Sufficient calcium intake seems to stifle the desire to eat more.
The use of calcium supplements will therefore make no difference for you, if you want to lose weight, but have enough calcium in your diet.
Conjugated Linoleic Acid
Conjugated linoleic acid, often abbreviated as “CLA”, is a fatty acid found in most meats and many dairy products. The idea behind using it for weight loss is that it enhances the use of fat as energy source, therefore preserving fat-free mass and changing body composition.
And indeed, a wide variety of studies found that CLA has a positive effect on weight management, but a meta-analysis of these revealed that the measurable fat loss due to CLA was rather small and amounted to 82 g per week at a daily dosage of 3.2 g.
The above meta-analysis also notes that CLA may increase insulin resistance, which can cause diabetes, a condition overweight people already have a greater risk for.
Flaxseed And Fish Oil (Omega-3 Fatty Acids)
While both have very different sources, one a plant, the other fish, their supposed weight loss effect comes from a component they share: omega-3 fatty acids. Science considers them essential to human health, as the body can’t produce Omega-3s on its own and them playing a crucial role in normal brain function and during growth and development.
In animal studies omega-3 fatty acids had a positive influence on weight management, but the effect couldn’t be replicated in humans. In a 2010 study people on a placebo lost 5.8 kg (13 lbs), while the fish oil group lost 5.2 kg (11 lbs).
I am convinced omega-3 fatty acids have a positive effect on human health and you need them, but a benefit on weight management remains dubious.
Drinking Cold Water
The theory here is that when you drink cold water, the body will have to heat it up, expending energy in the process.
One study found that drinking 500 ml of water burns 23 kcal, but another refuted these findings and so far and to my knowledge no one replicated the first study’s findings.
Once more we can conclude that if there is an effect at all, it’s very small. You are better advised to swim in water than drink it when hoping for weight loss; a 155 lbs person burns about 455 kcal when leisurely swimming for an hour.
The scientific evidence for weight loss effects of these supplements is rather shaky. If there was an effect, it was rather small or only applied to special populations.
You could of course go now and combine all of them. It probably would be a rather interesting, yet possibly fatal self-experiment, when you try to find out what high doses of caffeine, ephedrine and capsacain taken together will do to your body. A much healthier alternative is to change your eating habits and include some fitness activities into your lifestyle.
Last but not least, it simply is common sense telling us that if all you had to do to lose weight was drink green tea or swallow a pill, then there would be no one suffering from obesity.
Pictures courtesy of “aussiegal“, Mariela M., John Pavelka, Alisha Vargas and Ahmet Guler.
Great article, one of your best IMO. It doesn’t look like green tea(or coffee) has much of a direct effect on weight loss, but it could help with cravings when losing weight(a topic which you covered in your video about things that can help with cravings). Chilli’s can be added to fairly dull foods and give them a better taste with minimal calories, so again while they don’t directly have a noticeable effect, they are useful.
As for water, basic physics says that it would burn energy(calories) to raise the water to body temperature, and even maintain the increased amount of mass at that temperature, but you would want to be drinking a dangerous amount of water for a noticeable effect.
Thanks, Owen! I had this one sitting around for quite some time and yesterday decided to finally tackle it.
And you are right: green tea etc. can fulfill a role during weight loss, it simply is different from what is claimed.
Another no-nonsense, down-to-earth, well written article, for which reason, I have to give you kudos, especially inasmuch as you aren’t a native speaker of English.
In regards to the dubious relationship between [insert adjective here (i.e., cold, magnetized, ionized, neutralized] water and its supposed salubriousness, you could probably dedicate an entire article to debunking the many water myths.
A chef once tried to sell me a water ionizing machine, promising that it would hydrate me better than “normal” water. Can you say pyramid scheme?
Schmidty, originally I wanted to cover more foods / supplements (ginseng, for example), but, as you said, the variety is so vast, it is impossible to cover all of them.
And those water “ionizers” probably will never die out 😀
[i]A much healthier alternative is to change your eating habits and include some fitness activities into your lifestyle.[/i]
Very well said! Have to agree that this is one of your best articles so far.
In my girlfriend’s Women’s Health (yes I’ll grab that when I’m done reading the male version :D) they stated that an overall active lifestyle is much more effective than anything else, especially in combination with regular cardio (and of course eating right) but they wanted to stress out that just being active can be a difference maker. I think you even had a article about that??
Now I think incorporating those things into your life sure is no bad thing but do so for other reasons. I have my coffee because I like it to jump start my day, I love to grant myself some green tea or any other tea I fancy from time to time and I just love hot food!
Apparently chili does have a SMALL effect on energy expenditure but that’s just something I somewhere caught up and it was also said that people who were already used to eating lots of chili are excluded (bah!)
One last thing, a nice study I found about caffeine and body temperatures:
Thanks for that link, Nino!
And yeah, just by including a bit of physical activity into your life, you can make a huge difference. It eludes me why people are so bend to find a different solution.
Caffeine can improve performance in strength and endurance sports? No. In professional athletes there is some evidence to suggest that caffeine may give a slight boost, in sprint sports caffeine is most beneficial and the IOC whilst no longer banning caffeine they have a limit that if detected in sprint athletes would bring bans; the quantity is about 10 times that of normal coffee consumption. At best caffeine acts as a painkiller for strength athletes, as would chilli although with chilli you get a decent brain chemical and not a muscle destroying stress hormone that caffeine increases.
Regarding swimming, it is a known fact that professional/amateur swimmers training at the equivalent of distance/ultra runners or distance/endurance cyclists carry much more body fat than the runner or cyclist. The reason is the temperature that these athletes train in, swimming pools being much cooler (on the whole) than a person training indoors or outdoors. Swimming simply does not mobilise body fat like other sports and where calories burned is still good the fat loss is not the same as land based aerobic/anaerobic activity. The pool has to be at least 27 celsius to get the equivalent weight loss!
Regarding caffeine: its effect probably depends on how much of it you are used to.
As for swimming, well, a burned calorie is a burned calorie and if you lose weight or not depends on if you stay below TDEE or go above, regardless of what activity you did to burn the calories.
One would think the magic solution would have been found by now. Come one people eat balanced meals with proper healthy macro ratios (and variety) and you will loose weight.
BTW the Green tea one is actually true if you read the original study. What was found is that most people put milk/cream and/or sugar in their coffee due to the bitterness. When they switch to green tea they don’t add any milk/cream or sugar hence the reduction is caloric intake.
So said differently if you like milk/cream and/or sugar in you coffee or tea switching to a different drink that does not contain the extra calories (even if its a different variety of coffee or tea) will have positive weight lost affects.
In statistics you call that a “false friend” – a correlation that seems to do what you think, but really isn’t.
But if that is the reason why people lose weight on it, there’s nothing wrong with that.
In the past, I haven’t had luck with weight loss supplements. . . .I found the Lady Soma Detox as good or better than any weight loss product I have ever used. A good weight-loss product is not magic, it doesnt lock your refrigerator for you but if you can have some self discipline, it will help you down the right path.
The Lady Soma Detox has given me some extra energy, it is subtle but present. I am on my second cycle now (7 day cycle ONLY) now and plan to buy more. I wasnt weighting myself right away but I think I have lost about 7 pounds and that is tough for me to do. I will continue to use the Detox after another month.
I’m glad it works for you, but I’m fairly certain you could do it without it. The power to accomplish things is in you, Pia, not in a pill.
“Further research repeatedly found no effect on metabolism, as for example here and here”
The second link leads to a study which actually observed a thermogenic effect of spicy foods. So it’s a little surprising that it’s been chosen as a reference to backup a claim to the contrary…?
You are correct, I phrased that wrong: body temperature was slightly elevated, yet it made no measurable difference on the its energy household.