Top dietary supplements for weight loss: rating of effective additives

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    • Interactions with common medications.
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Top dietary supplements for weight loss: rating of effective additives

Part 1: Thermogenics (Thermogenics)

  1. Green Tea Extract Extract: powerful antioxidant and metabolism accelerator

    • The mechanism of action: green tea extract contains catechins, especially epallocatechin Gallat (EGCG), which, as you know, inhibits the Catechol-O-MethylTransferase (COMT) enzyme, which is involved in the destruction of norepinephrine. Norepinephrine is a hormone that contributes to the lipolise (breakdown of fats). EGCG can also enhance thermogenesis (process of heat production in the body) and oxidation of fats, increasing energy consumption. Caffeine present in green tea synergically enhances the effect of EGCG.
    • Scientific research: Numerous studies confirm the effectiveness of green tea extract for weight loss. For example, meta-analysis published in American Journal of Clinical Nutritionshowed that the use of green tea extract leads to a slight, but statistically significant decrease in the weight and circle of the waist. (Source: Hursel, R., et al. (2009). The Effects of Green Tea on Weight Loss and Weight Maintenance: A Meta-Aanalysis. American Journal of Clinical Nutrition, 89(1), 1-9). Other studies have shown that green tea extract can improve glucose metabolism and insulin sensitivity, which also helps to reduce weight.
    • Forms of release: green tea extract is available in various forms, including capsules, tablets, powders and liquids. Capsules and tablets are the most convenient for dosing. Powers can be added to a smoothie or drinks.
    • Recommended dosage and reception time: the recommended dose of green tea extract is usually from 300 to 500 mg per day, divided into several techniques. Taking green tea extract is best before food or during training to enhance its thermogenic effect. It is important to start with a low dose and gradually increase it in order to avoid side effects, such as nervousness or sleep problems.
    • Side effects and contraindications: green tea extract is usually well tolerated, but some people can experience side effects, such as nervousness, insomnia, heart heartbeat, stomach disorder and headaches. Due to the content of caffeine, green tea extract is not recommended for people with increased sensitivity to caffeine, pregnant and lactating women, as well as people with heart disease or problems with blood pressure. High doses of green tea extract can have a toxic effect on the liver.
    • Interaction with other drugs: green tea extract can interact with some drugs such as anticoagulants (for example, warfarin), antiplatelets (for example, aspirin), antihypertensive drugs and drugs for the treatment of anxiety. It is necessary to consult a doctor before taking green tea extract if you take any medicine.
    • User reviews and reviews: user reviews about green tea extract are mostly positive. Many people note that he helps them feel more energetic, improves metabolism and helps to reduce weight. However, some users report side effects, such as nervousness and insomnia. An example is a review on iherb, where users share their experience in using various brands of green tea extract. (Example: View reviews on iHerb.com for “Green Tea Extract”).
    • The price range: the price of green tea extract varies depending on the brand, dosage and form of release. On average, the cost of a monthly stock is from 500 to 2000 rubles.
    • Where to buy: green tea extract can be bought in pharmacies, sports nutrition stores, online stores and specialized healthy meals. It is important to choose reliable suppliers in order to avoid the purchase of fake or low -quality products.
    • Comparison with other similar additives: green tea extract is often compared with other thermogenic additives such as caffeine, synephrine and capsaicin. Green tea extract is considered a milder stimulant than caffeine, and has additional beneficial effects thanks to antioxidants.
    • Target audience: green tea extract is suitable for people who want to improve their metabolism, increase energy consumption and reduce weight. It is especially useful for those who lead an active lifestyle and playing sports.

  2. Caffeine: classic stimulator and fat burner

    • The mechanism of action: caffeine is a stimulant of the central nervous system. It blocks adenosine receptors in the brain, which leads to an increase in wakefulness, a decrease in fatigue and an improvement in cognitive functions. Caffeine also stimulates the release of adrenaline, hormone, which enhances lipolysis (splitting of fats) and thermogenesis (heat production). In addition, caffeine can improve physical performance, increasing endurance and reducing pain.
    • Scientific research: The effectiveness of caffeine for weight loss has been well studied. Studies show that caffeine can increase energy consumption, oxidation of fats and reduce appetite. For example, meta-analysis published in International Journal of Obesityshowed that caffeine can help reduce the weight and circle of the waist. (Source: Tabrizi, R., et al. (2019). The Effects of Caffeine Intake on Weight Loss: A Systematic Review and Dos-Rasponse Meta-Aanalysis of Randomized Controlled trials. International Journal of Obesity, 43(8), 1569-1587). However, the effect of caffeine for weight loss can vary depending on individual sensitivity and dose.
    • Forms of release: caffeine is available in various forms, including tablets, capsules, powders, energy drinks and food (for example, coffee, tea, chocolate). Tablets and capsules provide accurate dosing, and energy drinks and coffee – a faster effect.
    • Recommended dosage and reception time: the recommended dose of caffeine for weight loss is from 200 to 400 mg per day, divided into several tricks. It is best to take caffeine before training or in the morning to avoid sleep problems. It is important to start with a low dose and gradually increase it in order to evaluate your tolerance.
    • Side effects and contraindications: caffeine can cause side effects, such as nervousness, insomnia, rapid heartbeat, stomach disorder, headaches, anxiety and dependence. High doses of caffeine can be hazardous to health, especially for people with heart disease, high blood pressure or problems with anxiety. Caffeine is not recommended for pregnant and nursing women.
    • Interaction with other drugs: caffeine can interact with some drugs such as antibiotics (for example, ciprofloxacin), antidepressants, bronchodilators and drugs for the treatment of anxiety. It is necessary to consult a doctor before taking caffeine if you take any medicine.
    • User reviews and reviews: caffeine is one of the most popular and widely used additives to increase energy and improve physical performance. Many users report that caffeine helps them train more intensively, burn more calories and feel more energetic. However, some users complain about side effects, such as nervousness, insomnia and addiction. For example, on BodyBuilding.com you can find many user reviews about various products with caffeine.
    • The price range: the price of caffeine varies depending on the form of release and brand. Caffein tablets and capsules are usually the most affordable. Energy drinks and specialized additives can be more expensive.
    • Where to buy: caffeine can be bought in pharmacies, sports nutrition stores, supermarkets, online stores and cafes.
    • Comparison with other similar additives: caffeine is often compared with other stimulants such as Sinefrin, Yochimbin and Teacrin. Caffeine is a milder stimulant than synephrine and yochimbin, and has a wider range of application.
    • Target audience: caffeine is suitable for people who want to increase their energy, improve physical performance and accelerate metabolism. It is especially useful for athletes and those who lead an active lifestyle.

  3. Synephrine (Synephrine): Ephedrine alternative

    • The mechanism of action: Sinefrin is an alkaloid contained in citrus fruits, especially in Pomeranza (Citrus aurantium). It is structurally similar to Ephedrine, which was prohibited in some countries due to side effects. Sinefrin stimulates beta-3 adrenergic receptors, which are involved in lipolis (breakdown of fats) and thermogenesis (heat production). Unlike ephedrine, Sinefrin has a lesser effect on Alpha-1 and Alpha-2 adrenergic receptors, which reduces the risk of side effects, such as an increase in blood pressure and rapid heartbeat.
    • Scientific research: Studies show that Sinefrin can help reduce weight, increase energy consumption and improve physical performance. For example, meta-analysis published in International Journal of Medical Sciencesshowed that Sinefrin can lead to a moderate weight loss and increase in energy consumption, especially in combination with caffeine. (Source: Stohs, SJ, ET Al. (2012). A Review of the Human Clinical Studies Involving Citrus Aurantium (Bitter Orange) Extract and Its Protoalkaloid P-SynePhrine. International Journal of Medical Sciences, 9(7), 527-538). However, additional studies are needed to confirm the long -term efficiency and safety of Sinefrin.
    • Forms of release: Sinefrin is available in the form of capsules, tablets and powders. It is often part of complex fat burners.
    • Recommended dosage and reception time: the recommended dose of Sinefrin is from 10 to 20 mg 2-3 times a day. It is best to take Sinefrin before meals or before training. It is important to start with a low dose and gradually increase it in order to evaluate your tolerance.
    • Side effects and contraindications: Sinefrin can cause side effects, such as a rapid heartbeat, an increase in blood pressure, nervousness, anxiety and insomnia. Sinefrin is not recommended for people with heart disease, high blood pressure, glaucoma, problems with the thyroid gland or anxiety. It is also not recommended for pregnant and lactating women.
    • Interaction with other drugs: Sinefrin can interact with some drugs such as antidepressants (especially monoaminexidase inhibitors – IMAO), beta -blockers and drugs for the treatment of high blood pressure. It is necessary to consult a doctor before taking Sinefrin if you take any medicine.
    • User reviews and reviews: user reviews about Sinefrin are ambiguous. Some users report a positive effect on weight loss and energy increase, while others do not notice any changes or experience side effects. For example, on Examine.com you can find a detailed review of research and reviews about Sinefrin.
    • The price range: the price of Sinefrin varies depending on the brand and dosage. On average, the cost of a monthly stock is from 800 to 2500 rubles.
    • Where to buy: Sinefrin can be bought in sports nutrition stores and online stores. It is important to choose reliable suppliers in order to avoid the purchase of fake or low -quality products.
    • Comparison with other similar additives: Sinefrin is often compared with ephedrine, caffeine and other thermogenic additives. Sinefrin is considered a milder stimulant than ephedrine and has a lower risk of side effects.
    • Target audience: Sinefrin is suitable for people who want to speed up metabolism, increase energy consumption and reduce weight. It can be useful for those who play sports and observe a diet.

  4. L-Carnitine (L-Carnitine): Fatty Acid Transporter

    • The mechanism of action: L -carnitine is an amino acid that plays an important role in the metabolism of fat. It helps to transport fatzolic acids from cytosol (liquid part of the cell) to mitochondria (energy stations), where they are burned for energy production. Thus, L-carnitine contributes to the oxidation of fats and an increase in the energy potential of the body.
    • Scientific research: The effectiveness of L-carnitine for weight loss and improve physical performance is the subject of research. Some studies show that L-carnitine can help reduce weight, reduce fat mass and increase muscle mass, especially in combination with physical exercises. For example, meta-analysis published in Obesity Reviewsshowed that L-carnitine can lead to a slight weight loss. (Source: Pooyandjoo, M., et al. (2016). The Effect of L-Carnitine on Weight Loss in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Obesity Reviews, 17(10), 970-976). Other studies show that L-carnitine can improve physical performance, reduce fatigue and accelerate recovery after training.
    • Forms of release: L-carnitine is available in various forms, including capsules, tablets, liquids, powders and chewing sweets. Liquid forms and powders are usually absorbed faster.
    • Recommended dosage and reception time: the recommended dose of L-carnitine is from 500 to 2000 mg per day, divided into several receptions. It is best to take L-carnitine before training or during food.
    • Side effects and contraindications: L-carnitine is usually well tolerated, but some people can experience side effects, such as nausea, vomiting, diarrhea, heartburn, abdominal pain and fish smell. L-carnitine is not recommended for people with kidney diseases, hypothyroidism or epilepsy.
    • Interaction with other drugs: L-carnitine can interact with some drugs such as warfarin (anticoagulant) and thyroid hormones. It is necessary to consult a doctor before taking L-carnitine if you take any medicine.
    • User reviews and reviews: user reviews about L-Carnitine are mostly positive. Many people note that they help them improve physical performance, accelerate recovery after training and reduce weight. However, some users do not notice any changes or experience side effects. For example, on Examine.com you can find a detailed review of research and reviews about L-Carnitine.
    • The price range: the price of L-carnitine varies depending on the brand, dosage and form of release. On average, the cost of a monthly reserve is from 700 to 2000 rubles.
    • Where to buy: L-carnitine can be bought in pharmacies, sports nutrition stores and online stores.
    • Comparison with other similar additives: L-carnitine is often compared with other fat burners such as green tea extract, caffeine and synephrine. L-carnitine acts differently than these additives, and can be more effective for people involved in sports.
    • Target audience: L-carnitine is suitable for people who want to improve physical performance, accelerate recovery after training and reduce weight. It is especially useful for athletes and those who lead an active lifestyle.

  5. Garcinia Cambogia Garcinia: Supplier of appetite and fat blocker

    • The mechanism of action: Garcinia Cambodia is a tropical fruit, the peel of which contains hydroxilimonic acid (HCA). HCA is considered the main active ingredient of Garcinia Cambodia and has several alleged mechanisms of action that contribute to weight loss. Firstly, HCA inhibits the enzyme citrateliasis, which is involved in the synthesis of fatty acids from carbohydrates. This can lead to a decrease in fat formation in the body. Secondly, HCA can increase the level of serotonin in the brain, which can contribute to suppress appetite and improve mood.
    • Scientific research: The effectiveness of Garcinia Cambodia for weight loss is the subject of disputes. Some studies show that Garcinia Cambodian can lead to a slight weight loss, while other studies do not detect any significant effects. For example, meta-analysis published in Journal of Obesityshowed that Garcinia Cambodian can lead to a slight weight loss in the short term, but additional studies are needed to confirm its long -term efficiency. (Source: Onakpoya, I., et al. (2011). The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomid Clinical trials. Journal of Obesity, 2011509038). It is also important to note that some studies have revealed potential risks for the liver associated with the use of Garcinia Cambodia.
    • Forms of release: Garcinia Cambodia is available in the form of capsules, tablets and powders.
    • Recommended dosage and reception time: the recommended dose of Garcinia Cambodia is from 500 to 1,500 mg HCA per day, divided into several techniques. It is best to take Garcinia Cambodia, 30-60 minutes before meals.
    • Side effects and contraindications: Garcinia Cambodia can cause side effects, such as nausea, stomach disorder, headaches and dizziness. In some cases, serious side effects, such as liver damage, were registered. Garcinia Cambodia is not recommended for pregnant and nursing women, as well as people with liver or kidney diseases.
    • Interaction with other drugs: Garcinia Cambodia can interact with some drugs such as antidepressants, statins (drugs for reduction of cholesterol) and drugs for the treatment of diabetes. It is necessary to consult a doctor before taking Garcinia Cambodia if you take any medicine.
    • User reviews and reviews: user reviews about Garcinia Cambodia are very different. Some people report a positive effect on suppression of appetite and weight loss, while others do not notice any changes or experience side effects. Many reviews note that the effectiveness of Garcinia Cambodia can depend on the dose and individual sensitivity.
    • The price range: the price of Garcinia Cambodia varies depending on the brand and dosage. On average, the cost of a monthly stock is from 600 to 1800 rubles.
    • Where to buy: Garcinia Cambodia can be bought in pharmacies, sports nutrition stores and online stores. It is important to choose reliable suppliers and check the quality of the product in order to avoid buying fakes.
    • Comparison with other similar additives: Garcinia Cambodia is often compared with other suppliers of appetite, such as glucomannan and 5-HTP. Garcinia Cambodian acts differently than these additives, and can be more effective for those who experience severe hunger and craving for sweets.
    • Target audience: Garcinia Cambodian can be useful for people who want to suppress their appetite and reduce weight. However, it is important to remember potential risks and consult a doctor before starting.

Part 2: Appetite Suppressants Supervisors)

  1. Glucomannan (Glucomannan): Soluble fiber for a feeling of satiety

    • The mechanism of action: Glucomannan is a soluble food tissue obtained from the roots of the connight plant (amorphophallus konjac). In contact with water, glucmannan swells and forms a gel -like mass that fills the stomach and creates a feeling of satiety. This can lead to a decrease in calorie intake and, as a result, to weight loss. In addition, glucomannan can slow down sugar and cholesterol in the intestine, which can also have a positive effect on health.
    • Scientific research: Many studies confirm the effectiveness of glucomannan for weight loss. Meta-analysis published in American Journal of Clinical Nutritionshowed that the use of glucomannan leads to a significant reduction in weight, cholesterol and blood sugar. (Source: Sood, N., et al. (2008). Effect of Glucomannan on Plasma Lipid and Glucose Concentrations, Body Weight, and Blood Pressure: Systematic Review and Meta-Analesis. American Journal of Clinical Nutrition, 88(4), 1167-1175). Other studies have shown that glucomannan can be an effective tool for treating constipation and improving intestinal health.
    • Forms of release: Glucomannan is available in various forms, including capsules, powders and food (for example, shiReakia). Capsules and powders are the most convenient for dosing.
    • Recommended dosage and reception time: the recommended dose of glucomannan is from 1 to 3 grams per day, divided into several doses. It is necessary to take glucomannan 30-60 minutes before meals, washed down with a large amount of water (at least 1 cup).
    • Side effects and contraindications: glucomannan can cause side effects, such as bloating, gases, constipation and diarrhea. To avoid these side effects, it is important to start with a low dose and gradually increase it, as well as drink enough water. Glucomannan is not recommended for people with difficulty swallowing or problems with the esophagus. It can also affect the absorption of other drugs, so it is necessary to take it separately from other drugs.
    • Interaction with other drugs: glucomannan can slow down the absorption of some drugs, such as drug treatment, thyroid hormones and some vitamins and minerals. It is necessary to take glucomannan separately from other drugs, observing the interval of at least 1-2 hours.
    • User reviews and reviews: user reviews about Glucomannan are mostly positive. Many people note that it helps them control appetite, reduce weight and improve intestinal health. However, some users complain about side effects, such as bloating and gases. For example, on Webmd you can find user reviews about glucomannan.
    • The price range: the price of gluconana varies depending on the brand and dosage. On average, the cost of a monthly stock is from 400 to 1500 rubles.
    • Where to buy: Glucomannan can be bought in pharmacies, healthy food stores and online stores.
    • Comparison with other similar additives: glucomannan is often compared with other soluble dietary fiber, such as psillium and guar gum. Glucomannan has a higher viscosity than other fibers, which can make it more effective for suppressing appetite.
    • Target audience: Glucmannan is suitable for people who want to control their appetite, reduce weight and improve intestinal health. It can be useful for those who experience constant hunger and overeat.

  2. 5-HTP (5-hydroxitriptophanes): Improving the level of serotonin

    • The mechanism of action: 5-HTP (5-hydroxitriptophanes) is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, appetite and sleep. When taking 5-HTP, it quickly turns into serotonin in the brain. Increasing the level of serotonin can lead to improving mood, reducing anxiety, suppressing appetite and improving sleep. It is believed that 5-HTP can be useful for monitoring appetite, especially in people who experience craving for carbohydrates and seize stress.
    • Scientific research: Studies show that 5-HTP can help reduce weight and improve mood. For example, a study published in American Journal of Clinical Nutritionshowed that in women with excessive weight taking 5-HTP, there was a decrease in calories and weight loss compared to the placebo group. (Source: Cangiano, C., et al. (1992). Eating Behavior and Adherence to Dietary Presscriptions in Obese Adult Subjects Treated with 5-HydroxyTryptophan. American Journal of Clinical Nutrition, 56(5), 863-867). However, additional studies are needed to confirm the long-term efficiency and safety of 5-HTP.
    • Release forms: 5-HTP is available in the form of capsules and tablets.
    • Recommended dosage and reception time: the recommended 5-HTP dose is from 50 to 300 mg per day, divided into several receptions. It is best to take 5-HTP before meals or before bedtime. It is important to start with a low dose and gradually increase it in order to evaluate your tolerance.
    • Side effects and contraindications: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, stomach disorder, headaches, drowsiness and dizziness. In rare cases, serotonin syndrome can develop, especially when combined with other drugs that increase serotonin levels. 5-HTP is not recommended for pregnant and nursing women, as well as people with liver or kidney diseases.
    • Interaction with other drugs: 5 -HTP can interact with some drugs such as antidepressants (especially monoaminoxidase inhibitors – Imao and selective serotonin rejection inhibitors – SIOOS), anti -year drugs and painkillers. It is necessary to consult a doctor before taking 5-HTP if you take any medicine.
    • User reviews and reviews: user reviews about 5-HTP are ambiguous. Some people report a positive effect on reducing appetite, improving mood and improving sleep, while others do not notice any changes or experience side effects. Many reviews emphasize the importance of choosing a quality product and compliance with a recommended dose.
    • The price range: 5-HTP price varies depending on the brand and dosage. On average, the cost of a monthly stock is from 500 to 1800 rubles.
    • Where to buy: 5-HTP can be bought in pharmacies, healthy food stores and online stores.
    • Comparison with other similar additives: 5-HTP is often compared with other appetite suppressors, such as Garcinia Cambodia and Glucomannan, as well as with drugs that increase serotonin levels such as antidepressants. 5-HTP acts differently than these additives, and can be more effective for those who have a craving for carbohydrates and a bad mood.
    • Target audience: 5-HTP can be useful for people who want to suppress your appetite, improve mood and improve sleep. However, it is important to remember potential risks and consult a doctor before starting.

  3. Chromium: blood sugar regulator

    • The mechanism of action: Chrome is a trace element that plays an important role in the metabolism of glucose and fats. It improves the effect of insulin, hormone, which regulates blood sugar. It is believed that chrome can help reduce weight by improving blood sugar control, reducing craving for sweet and carbohydrates, and increase muscle mass. Chrome can also affect the metabolism of fats, contributing to the oxidation of fats and a decrease in the formation of new fatty deposits.
    • Scientific research: The effectiveness of chromium for weight loss is the subject of research. Some studies show that chrome can help reduce weight, reduce fat mass and increase muscle mass, while other studies do not detect any significant effects. For example, meta-analysis published in Obesity Reviewsshowed that chrome picolinate (a common form of chromium in additions) can lead to a slight weight loss. (Source: Pittler, MH, ET Al. (2003). Chromium Picolinate for Reducing Body Weight: Meta-Angysis of Randomized Tritels. International Journal of Obesity, 27(5), 522-529). Additional studies are needed to confirm the long -term efficiency and safety of chromium.
    • Forms of release: Chrome is available in the form of tablets and capsules. There are various forms of chromium, such as chrome picolinate, chrome polynicotinate and chrome chloride. Chrome Picolinate is considered the most well -adversified form of chromium.
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