Losing weight can be a difficult goal to achieve, especially when trying to do it in a healthy and balanced way. However, there are numerous natural supplements that can help in the weight loss process, providing support to our body and helping us reach our goals faster. In this article, we will discover 10 natural supplements recommended for those who want to lose weight and how they can speed up the weight loss process.
Conjugated Linoleic Acid (CLA)
If you're looking for natural weight loss supplements, you've probably already heard of Conjugated Linoleic Acid, also known as CLA.
How the CLA works
Conjugated Linoleic Acid is a fatty acid found primarily in meat and dairy products. CLA has been shown to help with weight loss in several ways. First, it appears to reduce the absorption of fat into adipose tissue. Secondly, it appears to increase fat burning, aiding in weight loss. Additionally, CLA appears to have antioxidant and anti-inflammatory properties.
Recommended dosage
The recommended dosage of Conjugated Linoleic Acid varies depending on your goal, for weight loss, the recommended dose is approximately 3-6 grams per day. However, the dosage may vary depending on the product used. Be sure to follow package directions and consult your physician before you start taking any supplements.
Possible side effects
While Conjugated Linoleic Acid is a natural supplement, there are some possible side effects to consider. Some people may experience gastrointestinal discomfort such as diarrhea, nausea or abdominal pain. Additionally, taking high doses of CLA can increase the risk of developing insulin resistance. As always, it is important to consult your physician before starting any supplement.
Garcinia Cambogia
Garcinia Cambogia is a very popular natural supplement among those trying to lose weight, numerous scientific studies that have demonstrated its effectiveness in reducing appetite and the assimilation of fats.
How Does Garcinia Cambogia Work?
Garcinia Cambogia contains an active ingredient called hydroxycitric acid (HCA), which is able to block the citrate lyase enzyme responsible for the transformation of sugars into fats. Additionally, HCA helps reduce appetite, increasing feelings of fullness. In this way, Garcinia Cambogia helps reduce calorie intake and promote weight loss.
Recommended dosage
The recommended dosage of Garcinia Cambogia varies based on the product used and the concentration of HCA. In general, it is recommended to take 500 to 1500 mg per day, divided into two or three doses. However, it is important to always follow the directions on the product packaging and to consult your doctor before taking any type of supplement.
Possible Side Effects
Garcinia Cambogia is generally considered safe and does not cause significant side effects when taken in recommended doses. However, in some cases it can cause gastrointestinal disturbances, such as diarrhea, nausea and stomach pain.
Green Coffee - A natural weight loss aid
Green coffee is one of the most popular natural weight loss supplements, but how exactly does it work?
How Green Coffee works
Green coffee is simply unroasted coffee, which contains a substance called chlorogenic acid. This acid has been associated with weight loss because it can reduce the absorption of carbohydrates and fats in the body and increase metabolism. Additionally, green coffee can help control blood sugar, which can reduce hunger pangs and help control your appetite.
Recommended dosage
The recommended dosage of green coffee varies from person to person, but it is usually recommended to take 200 to 400 milligrams per day, before meals. However, it's important to consult your doctor before taking any supplements, including green coffee.
Possible side effects
Green coffee is considered safe for most people, but there are some possible side effects to consider. Some people may experience headaches, anxiety, trouble sleeping or diarrhea. Additionally, green coffee can interfere with iron absorption.
Chitosan
This supplement is made from shellfish shells and can help reduce the absorption of fat and cholesterol.
How Chitosan works
Chitosan is composed of a substance called chitin, which is found in the shells of crustaceans such as shrimp and lobsters. When chitosan is ingested, chitin binds to fats in the digestive tract, preventing them from being absorbed by the body. Instead, these fats are eliminated through the faeces. Chitosan can also help reduce blood cholesterol levels. Chitin binds bile salts in the digestive tract, causing the body to convert more cholesterol into bile, which is then eliminated in the stool. This can help lower blood cholesterol levels and improve heart health.
Recommended dosage
The recommended dosage for Chitosan varies according to the specific product. In general, Chitosan supplements are taken 15-30 minutes before main meals. The typical dose is 1-2 grams per day. However, it is important to note that Chitosan may interfere with the absorption of some fat-soluble vitamins, such as vitamin A, vitamin D, vitamin E and vitamin K. If you take supplements of these vitamins, it is important to consult a doctor first. to take Chitosan.
Possible side effects
Chitosan is generally considered safe when taken in recommended doses. However, some people may experience side effects such as nausea, diarrhea or constipation. Also, because chitosan comes from shellfish shells, people with shellfish allergies should avoid taking it.
Spirulina
Spirulina is a microalga rich in proteins, vitamins and minerals, which can help in weight loss thanks to its ability to reduce appetite and speed up the metabolism.
How Spirulina works
Spirulina can help you lose weight thanks to its action on metabolism and appetite. This microalgae contains phenylalanine, an amino acid that can help reduce hunger and cravings. Additionally, Spirulina can speed up the metabolism, increasing the rate at which the body burns calories.
Recommended dosage
The recommended dosage of Spirulina varies according to individual needs. Generally, it is recommended to take 2 to 4 grams of Spirulina per day, preferably before meals. However, it is always best to consult a doctor or nutritionist before taking any dietary supplement, to avoid any side effects or interactions with other medications.
Possible side effects
Spirulina is generally well tolerated by the human body and has no particular side effects. However, in some cases, taking Spirulina can cause mild gastrointestinal discomfort, such as diarrhea or nausea. Furthermore, Spirulina can interact with some medications, such as blood thinners, so it is always best to consult a doctor or nutritionist before taking this supplement.
Glucomannan
This supplement has been the subject of numerous scientific studies and appears to have several health benefits, including weight loss.
How does glucomannan work
Glucomannan is a soluble fiber found in the roots of a plant called konjac. When taken, glucomannan absorbs water in the stomach, forming a thick gel. This gel can help reduce hunger and cravings, making you feel full for a longer period of time. Additionally, glucomannan can help reduce the absorption of carbohydrates and fats in the intestines, helping you lose weight.
Recommended dosage
The recommended dosage of glucomannan varies depending on the product used. However, most studies have used doses between 1 and 3 grams per day. It's important to make sure you drink plenty of water when taking glucomannan to avoid side effects such as constipation or bowel obstruction.
Possible side effects
While glucomannan is generally safe to take, it could cause some side effects, particularly when taken in large doses or without drinking enough water. Some of the possible side effects include constipation, bowel obstruction, and reduced nutrient absorption. Additionally, glucomannan might interfere with the absorption of some medications, so it's important to consult your doctor before taking it if you're taking any medications.
Green tea
Green Tea is rich in antioxidants and substances that can help burn fat and speed up the metabolism.
How Green Tea works
Green Tea contains substances such as caffeine and EGCG (epigallocatechin gallate), which can help burn fat and speed up the metabolism. Caffeine, in particular, can increase blood adrenaline levels, which can help release fatty acids from fat cells and make them available as an energy source. EGCG, on the other hand, may help inhibit an enzyme that breaks down the neurotransmitter norepinephrine. When the activity of this enzyme is inhibited, norepinephrine levels increase, which can stimulate metabolism and contribute to weight loss.
Recommended dosage
The dosage of Green Tea depends on the product you use. In general, it is advisable to follow the instructions on the product label and never exceed the recommended doses.
Possible side effects
While green tea is generally considered safe, there are some people who may experience side effects. These side effects include nausea, headaches, insomnia, and anxiety. If you have any doubts about taking Green Tea, it is always best to consult your doctor before starting to take it.
Guarana
Guarana is a shrub native to the Amazon and its berries have been used for centuries as a natural stimulant and to improve mental focus.
How Guarana works
Guarana contains a significant amount of caffeine, which functions as a central nervous system stimulant. Additionally, it also contains theobromine and theophylline, which are caffeine-like substances. These substances help reduce fatigue and increase physical endurance. Additionally, Guarana contains tannins and saponins, which may have anti-inflammatory and antioxidant effects.
Recommended dosage
The recommended dosage of Guarana varies according to the form in which it is taken. Usually, Guarana capsules contain 500 to 1000 milligrams of Guarana extract. It is recommended to take up to 2000 milligrams of Guarana per day, divided into two separate doses. However, it is important to consult your doctor before taking any supplements.
Possible side effects
Guarana can cause some side effects, including nervousness, anxiety, insomnia, headaches, and increased heart rate. Additionally, Guarana can interact with some medications, such as blood thinners and antidepressants. It is important to consult your doctor before taking Guarana, especially if you suffer from heart conditions or high blood pressure.
Chromium: An Essential Supplement for Weight Loss
This essential mineral can help improve insulin sensitivity, control appetite, and support carbohydrate and fat metabolism.
How Chromium works
Chromium is a trace mineral found in many foods, including brewer's yeast, meat, eggs and vegetables. Chromium is often used as a weight loss supplement because it can help improve insulin health and regulate blood sugar levels. Chromium works by increasing the amount of insulin the body makes and uses. Insulin is a hormone that helps cells use glucose for energy. When the body becomes resistant to insulin, it can lead to weight gain and the onset of type 2 diabetes. Chromium can also help control appetite and food cravings. One study showed that people who took chromium supplements had a reduction in appetite, calorie intake and cravings for sweet food. This can help reduce the amount of calories consumed and promote weight loss.
Recommended dosage
The recommended dosage of chromium depends on the person's age, gender and individual needs. For weight loss, the recommended dose of chromium is 200-1000 mcg per day.
Possible side effects
Chromium is an essential mineral that occurs naturally in foods and shouldn't cause any unwanted side effects when taken in the recommended doses. However, taking large doses of chromium can cause adverse reactions such as headaches, dizziness, irritability and sleep problems. Additionally, taking chromium can interact with some medications, such as insulin, beta-blockers, and corticosteroids. It is important to talk to your doctor before taking a chromium supplement, especially if you are taking other medicines.
Vitamin D: its role in weight loss
Vitamin D is an important nutrient for our body, as it helps regulate the absorption of calcium and phosphorus. However, its importance in weight loss is often overlooked.
How Vitamin D works
Vitamin D helps reduce inflammation and regulate metabolism. Adequate levels of vitamin D in the blood have been shown to help reduce the risk of obesity and type 2 diabetes. Vitamin D also appears to play a role in reducing the production of ghrelin, a hormone that stimulates appetite. This means it can help control hunger and reduce food intake.
Recommended dosage
The recommended dosage of vitamin D depends on a person's age and general health. However, experts generally recommend a daily intake of 600-800 IU (international units) per day for adults.
Possible side effects
Although vitamin D is essential for health, excessive intake can cause side effects such as nausea, vomiting, constipation and muscle weakness. Additionally, taking too much vitamin D can lead to kidney damage and other health problems. To avoid these side effects, it's important to follow recommended doses and discuss with your doctor if you're taking vitamin D supplements or other medications.
