N u t r i t i o n   N e w s l e t t e r
"equipping you for better health choices"

 
Summer 2004

 THE TRUTH ABOUT WEIGHT LOSS SUPPLEMENTS

CHITOSAN. This supplement is an amino polysaccharide derived from shells of marine creatures (The Medical Journal of Austria. _www.mja.com/au_  (http://www.mja.com/au) ).It is sold as a "fat blocker", that binds with dietary lipids and preventstotal absorption. Thus, less fat absorption, less calories converted into stored fat. Most studies have been done with animals. The few studies on humans have not proven effective at absorbing fat, enough to make a change in weight loss (Glades MS, Stern JS. Chitosan supplement does not affect fat absorption in healthy males fed a high-fat diet, a pilot study, Int'l J Obes Metab Discord 2002;,25 (1):119-22). More studies need to be done!

CHROMIUM. This is an essential mineral found in brewer's yeast, beef and some fortified products. Two of the most common forms are niacin-bound chromium and chromium picolinate. A pilot study, of twenty overweight African American women, given 600mcgof niacin-bound chromium daily, showed some good results. Researchers saw a significant loss of fat and sparing of muscle in the chromium group, compared to the non-chromium group (Crawford V, et al. Effects of niacin-bound
chromiun supplements in overweight African American women. Diabetes Obes Metab 1999; (6):33 1-7).Chromium picolinate researchers found regular supplements (around 200mcg), resulted in a small loss of body fat and an increase in lean body mass (Evans GW. The effects of chromium piccolinate on insulin controlled parameters in humans. Int'l J Biosoical Med Res 1989;11 (20:163-80). Both studies showed evidence of preserved muscle mass, and even increased lean body mass. This is a recipe for a faster metabolism.

GREEN TEA. This tea has many health benefits beyond weight lost. Green tea is a rich source of antioxidants, which may prevent cancer. Other claims such as balancing your cholesterol, and even clearing up dry skin have been claimed. But the most exciting truth that researchers have discovered is, increasing your body's ability to burn calories. It could be these phytonutrients that may help shape body composition and an aid in weight loss (Dullo AG, et al Green Tea and thermogensis: interactions between catechin-polyphenols, caffeine, and sympathetic activity. Int J Obesm Relat Metab Discord 2000 Feb;24: 252-8). Other studies have all supported the thermogenesis of this humble tea. Supplements of green tea make it easy to obtain the benefits.

L-CARNITINE. This is an amino acid found in the animal kingdom, such as meat and dairy. It does occur naturally in the body and is necessary to convert fat into energy. Studies are mixed on this one. Several studies support L-carnitine ability to
influence fat burning and perhaps body composition (Brandsch C, et al. Effect of L-carnitine on weight loss and body composition of rats fed hypocaloric diet. Ann Nutr Metb 2002;46 (5)-10). But since we are not rats, producing the same results in humans isn't always successful (Dyck DJ Dietary fat intake, supplements and weight loss. Can J appl Physiol 2002;25 (6);495-523). Or at least all the time. An additional study supported increased fat oxidation in humans, although weight loss wasn't measured. I wonder why? (Muller DM, et al. Effects of oral L-carnitine supplement on in vivo long chain fatty acid oxidation in healthy adults. Metabolism 2002 Nov;5 (11);1389-91). L-carnitine is highly recommended by many doctors for vascular health, and reducing fat around the heart area. Personally, I would not give up on this supplement, yet. More health producing studies are on the way. Stephen Sinatra MD, cites L-carnitine as a healer on the cardiovascular system.

CITRUS AURANTIUM (BITTER ORANGE). This comes from a Sevill orange tree. It contains an alkaloid similar to ma huang or ephedra. Since ephedra ha been removed from the market recently, many weight loss products are now substituting Citrus aurantium. This orange extract has stood up to act as a thermogenic agent (Preuss HG. Citrus aurantium as a thermogenic, weight reduction replacement for epherda: an overview. J. Med 2002;33(1-4):247-64).

CONJUGATED LINOLEIC ACID. This is a polyunsaturated fatty acid that has reduce body fat and increase lean body mass. (Thom E, al. Conjugated linoleic acid reduces body fat in healthy exercising humans. J Inter Med Res 2001;29:392-6). HYDROXYCITRIC ACID. This extract is from the Garcinia cambogia plant. It is know to reduce the appetite, and stop the body's production of fat (Luque CA, et al. Update on the phamacological therapy of obesity, CJHP 2003 May/June;15 (3):1-12). Animal studies have yielded the slowing down of fat production and reduced food intake (Jena BS, et al. Chemistry and biochemistry of (-)hydroxycitric acid from garcina ( Agric Food Chem 2002;50 (1):10-22). Although other studies are mixed in positive results, an interesting trait that HCA may possess is affecting satiety (Westertep-Plantenga MS, et al. The effect of  (-) hydroxycitrate on energy intake and satiety in overweight humans. Int J Obes2002 Jun;26  (6);870-2).

STARCH BLOCKERS. This product claims to inhibit starch-digesting enzymes, alpha amlase, before it turns into fat. One wheat based amylase-inhibitor did do what it claimed (Choudhury A, et al. Character of a wheat amylase inhibitor preparation and effects of fasting human pancreatiobilliary secretions and hormones. Gastroenterology 1996 Nov; 111 (5): 1313-20. Another fact about starch blocker is that they give the feeling of being full. 

YGD. YGD is a mix of yerba mate, guarana, and damiana. This combination is said to increase satiation, resulting in less food intake. A excellent study by Danish researchers proved overwhelmingly that patients who took TGD tablets, before each meal, could not eat as much. The patients experienced a quicker time where they felt full (Andersen T, et al. Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients. J Human Nutr Diet 2001 Jun;14 (3): 243-50).

In summary, these weight loss supplements are just an aid to having optimal weight. And what about a high fiber fat-fighter? Any high fiber intake, will move calories out quicker, thus less fat stored. The rest of the results depend on you, and your lifestyle choices. So, choose wisely.

Newsletter Archive