Unlocking the Secrets of Weight Loss: Capsaicin and CLA Explained

Evaluating the Effectiveness and Safety of Weight Loss Supplements

Before starting any supplement regimen, it is crucial to consult with a dietitian and, if you have any medical conditions, with your healthcare provider.

Are There 100% Effective Weight Loss Supplements? Weight loss products may contain a single active ingredient, like an extract from an exotic plant, or a combination of substances including amino acids, soluble fiber, caffeine, and minerals.

The challenge with many of these supplements is their lack of thorough research. Some have been tested on animals or a small number of human participants, without specifying the concentration of the active ingredient or studying a cocktail of components, making it unclear which ingredient was effective.

We’ll categorize common supplements into three groups based on the available scientific evidence:

1. Effective: Supported by sufficient research confirming their benefits.
2. Conditionally Effective: Some evidence of effectiveness exists, but it is limited or contradictory.
3. Ineffective: Insufficient research or negative results in scientific studies.

Supplements with Sufficient Scientific Evidence:

Caffeine: A Potent Ingredient in Weight Loss Supplements

Many weight loss products incorporate caffeine or its plant-based sources such as guarana, yerba mate (Paraguayan tea), and kola nut.

How Caffeine Aids Weight Loss:

Stimulating the Central Nervous System: Caffeine activates the central nervous system (CNS), enhancing heart and skeletal muscle function. This stimulation leads to an increase in thermogenesis – the body’s heat production accompanied by energy expenditure. For instance, consuming 100 mg of caffeine can result in burning an additional 9.2 calories per hour compared to a placebo, and this effect can last for about three hours.

Fat Oxidation and Fluid Loss: Caffeine can also boost fat oxidation through increased sympathetic nervous system activity and enhance fluid loss. It slows gastric emptying and extends the feeling of fullness, contributing to reduced calorie intake.

Research Findings: In a six-month study, participants taking 192 mg of caffeine and 90 mg of ephedrine daily lost almost twice as much weight as those in the placebo group. Another 12-week study showed that regular intake of 75 mg of caffeine, combined with 500 mg of glucosyl hesperidin (a form of vitamin P), significantly reduced BMI and abdominal fat without any diet or exercise interventions.

Short-Term and Long-Term Effects: A shorter-term study observed that after 10 days of taking a supplement containing guarana, mate, and damiana, participants lost 0.5 kg more than those in the control group, and after 45 days, the difference increased to 4.8 kg, with no weight regain after one year. A review of 13 scientific studies also indicated that caffeine positively impacts weight loss, fat reduction, and waist circumference decrease.

Potential Side Effects:

Supplements containing caffeine can lead to increased heart rate, irritability, anxiety, insomnia, nausea and vomiting, tremors, tachycardia, and arrhythmia.

Capsaicin and Its Role in Weight Loss

Capsaicin, the compound that gives chili peppers their heat, is believed to be effective in reducing food intake, increasing post-meal energy expenditure, and enhancing fat oxidation. An analysis of eight scientific studies confirmed that consuming capsaicinoids before a meal can reduce calorie intake by an average of 74 kcal.

Optimal Results with Capsaicin:

• Capsaicin yields the best results when combined with other substances and a controlled diet. Over eight weeks, supplements containing capsaicin, caffeine, and catechins (compounds found in tea) have been shown to boost metabolism even on a low-calorie diet.
• In another study, just two weeks of capsaicin and green tea extract supplementation led to a nearly 0.5 kg reduction in excess fat.
• Capsaicin is generally safe for health, but high doses (4 mg per day) can lead to digestive disorders.

Conjugated Linoleic Acid (CLA) and Weight Loss:

• CLA is a mixture of linoleic acid isomers present in dietary supplements in the form of fats or free fatty acids. It’s hypothesized to stimulate fat breakdown and fatty acid oxidation in skeletal muscles, reduce lipogenesis, and increase apoptosis in adipose tissue.
• In a study involving 180 overweight individuals, a year-long intake of CLA (either as 3.6 g of free fatty acids or 3.4 g as fats) showed significant results. Participants consuming free fatty acid supplements lost 6.9% body fat and gained muscle mass, while those taking fat-based supplements lost 8.7% body fat.
• Another study found that 16 weeks of CLA oil supplements (6.4 g of CLA isomers) substantially reduced BMI and fat compared to those taking sunflower oil. Similarly, 12 weeks of supplementation with 3.4 g of CLA resulted in a loss of 0.69 kg in weight and 0.49 kg in fat.
• A review of seven studies showed that taking 2.4–6 g of CLA daily for 6–12 months reduces body weight by an average of 0.7 kg compared to a placebo. A more optimistic forecast based on 18 scientific studies suggests that consuming 3.2 g of CLA daily for six months can help shed approximately 0.5 kg of fat per week.

Potential Side Effects of CLA:

• Side effects are rare but can include abdominal discomfort, constipation, diarrhea, loose stools, nausea, vomiting, and digestive disturbances. CLA may also increase certain markers of oxidative stress and reduce the fat content in breast milk.
• The cis-12, trans-10 isomer may also increase insulin resistance and glycemia in overweight men with metabolic syndrome.

Irvingia Gabonensis (African Mango)

This fruit tree, native to Central Africa, is believed to suppress the formation of fat tissue (adipogenesis) and slow gastric emptying. This prolongs the feeling of fullness and reduces blood sugar levels after eating.

In one study, taking 3.15 grams of the supplement three times daily over a month led to a 4% greater weight loss compared to a placebo group. Other experiments with doses ranging from 150 to 350 mg per day also reported significant weight loss compared to placebo. A review of scientific studies confirmed the supplement’s substantial role in reducing weight and waist circumference.

Potential side effects include headaches, sleep disturbances, gas, and bloating. There was also a recorded case of acute renal failure after 2.5 months of supplement intake in a patient with obesity and chronic kidney disease.