Losing weight has never been easier, especially when you're aware of the best supplements and vitamins that can help you get there. We all know it's hard to maintain healthy habits because life is so busy, so here are five supplements and vitamins that will help you focus on your goals, curb cravings, and put in the work for a healthier lifestyle.
Weight Loss. What is the secret sauce to this ever-elusive goal?
Well, let me tell you the secret that no one wants to hear - no single supplement or vitamin alone will help you lose weight. These supplements and vitamins are supposed to support your efforts alongside healthy eating and exercise.
Most supplements or vitamins out there are designed to:
- Reduce appetite, by making you feel full
- Build muscle mass, burn more calories during rest
- Increase metabolism, again, burn more calories during rest
- Increase energy
- Reduce absorption of fat
- Increase fat burn
- Regulate hormones that affects fat storage
- Improve gut health bacteria
Depending on what you want, you can strategically choose the one that best suits your goal.
Here are our top 5 supplements and vitamins for weight loss:
Garcinia Cambogia
Garcinia Cambogia is a tropical fruit found predominantly in South East Asia and is well known for its weight loss aid. The skin of the fruit contains a compound called hydroxycitric acid (HCA) which is the component that helps with weight loss.
HCA works by blocking an enzyme called citrate lyase which is the one responsible for converting carbohydrates to fat. This may be pretty confusing to you, but HCA works by inhibiting an enzyme, thereby reducing the conversion of carbs into fat.
In this study, researchers from the University of South Australia found that HCA could help in treating people with obesity and type two diabetes and also helped in improving insulin sensitivity. The study also showed that HCA supplementation improved glucose tolerance and reduced hunger and cravings for carbohydrates.
Furthermore, there were no serious side effects. There was no increase in cholesterol and the HCA-treated group had a weight loss of 2.5% more than the placebo group.
But how effective is HCA at reducing hunger and cravings? This study also found that:
- The supplement made people feel fuller after they ate, which reduced their calorie intake at lunch, dinner, and breakfast the next day. - By reducing hunger and cravings, people were less likely to snack between meals or miss meals all together as they felt fuller on fewer calories. - Compared with those on a placebo, those who got Garcinia provided twice as many calories from fat for lunch and dinner but consumed fewer calories overall during the study period.
There are several health benefit claims on taking Garnicia Cambogia:
- Prevents fat storage by blocking an enzyme called citrate lyase and reducing the production of bad cholesterol
- Increases level of serotonin in the body which suppresses appetite and improves your mood
- Reduces the risk of Type 2 Diabetes by helping regulate blood sugar levels in the body.
Although not recommended for those who already have diabetes.
Although there have been studies performed with Garcinia Cambogia, most researchers agree that there requires a longer-term and wider-scale clinical trial to determine the effectiveness of obesity.
So far, results that show its effectiveness comes from a 2011 study published in the Journal of Obesity showed participants who took Garcinia Cambogia lost around 2 pounds more than those who did not take it. A separate study performed on rats concludes that intake suppresses food intake and inhibits weight gain.
Probiotics 
Probiotics are live bacteria and yeasts that live naturally in your body and are good for you. You can these good bacterias from miso, tempeh, yogurt, kimchi, kefir, pickles - basically, foods that are fermented. Probiotics can be found in fermented foods that contain live bacteria and yeasts. With probiotics, it is believed that the good bacteria in your digestive tract helps:
- Improve digestion by decreasing intestinal permeability and inflammation - Improve production of B vitamins (B12 and B6) which enable our cells to make energy. - Lower production of harmful free radicals in the body which contributes to chronic inflammation, aging, and disease - Reduces constipation by increasing the number of bowel movements per day.
- There is a lot of controversy around probiotics and whether or not they work for weight loss since there have been no clinical trials performed on weight loss with probiotics. However, there are still some positive effects on weight loss with probiotics. A study conducted in 2014 on mice found that probiotics decreased fat accumulation and increased muscle mass.
Maintaining a good balance of bacteria is essential for gut health, which is why ensuring that you get your daily dose of probiotics can help with weight loss.
So how does this help with weight loss? There have been studies that found those who are overweight have different gut bacteria from the average weight person. In addition, there tend to be less diverse gut bacteria in an overweight person.
The gut bacteria in question that helps with weight loss are those from the Lactobacillus family which is claimed to inhibit the absorption of dietary fat and increasing the fat excreted from the body.
Improving your gut health helps improve inflammation which is strongly linked to obesity. It can also release appetite-regulating hormones to help burn calories and decrease fat storage.
Apart from the weight loss factor, there are other health benefits that come with consuming probiotics:
- Improves mental health: An increasing number of studies show that there is a strong link
between gut health and mood.
- Improves heart health: Decreases bad cholesterol and blood pressure
- Boosts Immune system: By promoting the production of natural antibodies in the body
- Reduces the severity of eczema in children
Raspberry Ketones
Raspberry Ketones is a chemical found in raspberries and other berries such as blackberries and cranberries. It takes about 1kg of raspberries to extract 1 - 4mg of raspberry ketones and it's what gives raspberries that signature scent.
There is limited research on its effects on weight loss, but there are multiple studies that show raspberry ketones can help improve insulin sensitivity and improve lipid profiles in humans. A recent study shows that the chemical does facilitate weight loss in mice.
However, since raspberry ketones are highly unstable it's hard to store them long-term. Therefore, the more likely way to get your daily dose of raspberry ketones would be by consuming more berries instead. It's also suggested that you take raspberry ketones with a source of fat which will help stimulate the body to break down fat cells faster - more on that later.
Raspberry ketones work by activating a hormone in your body called adiponectin. Adiponectin is the protein that your body uses to regulate metabolism and glycogen synthesis. It also increases the rate at which fat cells are broken down compared to how fast they are made.
Raspberry Ketones are widely touted to increase the body's production of a protein called adiponectin that is used to break down fat storage and regulate metabolism. In research, performed on animals, has shown an increase in metabolism and reduction in appetite.
There are other health benefits associated with Raspberry Ketones:
- High in antioxidants which decreases inflammation and risks of cardiovascular diseases
- May reduce liver disease (proven in studies with animals)
- Improve brain health
- Nutarium's Oxy Burn contains raspberry ketones in its premium thermogenesis blend.
B Vitamins
B Vitamins play an important role in supporting your body's metabolism including using the stored energy in food and metabolizing carbs, proteins, and fats. B Vitamins are found in foods such as meat, fish, vegetables, dairy, nuts and soy. It's also possible to acquire B vitamins through supplementation.
One of the most well-known benefits of B vitamins is that they help our bodies metabolize fats which means it helps us shed unwanted fats. As mentioned before, you can buy them through supplementing or by getting food sources which would include meat, fish, milk and eggs.
Low levels of B vitamins have been linked to obesity so it's important to get enough B vitamins without ingesting too much because if you do you run the risk of suffering side effects such as diarrhea and headaches.
The B vitamins that have been confirmed to be related to weight loss are niacin, vitamin B6, vitamin B12, and pantothenic acid. A study conducted in 2014 on the effects of over 1,500 overweight participants found that those who consumed 10mg of niacin (vitamin B3) daily shed more fat compared to those who took a placebo for 12 weeks.
Within the B Vitamins group, vitamin B12 plays a key role in fat metabolism, and studies have shown that there is a link between a deficiency in Vitamin B12 and increase fat storage and obesity.
Another vitamin that's related to weight loss is Vitamin D. It has been shown that a lack of vitamin D contributes to an increase in obesity. In a study performed in 2014 on French adults, researchers found that those who had low levels of vitamin D also had excess fat mass and higher levels of body fat.
Vitamin K is another vitamin that is important for maintaining optimal fat metabolism because it helps your body use calcium more efficiently which helps reduce the production of insulin from the pancreas from excess sugar intake. This will help burn more calories and reduce the risk of getting diabetes or obesity-related diseases such as hypertension and heart disease.
Another vitamin within the B group known to help with weight loss is, Vitamin B6. Vitamin B6 helps the body store energy from protein and carbs. Studies have shown that taking B6 supplements has been found to improve the ratio of fat and lean muscle in your body.
There are many other health benefits with the B Vitamins group:
- For pregnant women, B Vitamins help with fetal brain development as well as easing nausea in morning sickness
- For men, it is claimed to increase testosterone levels which helps build muscles and increase strength
Nutarium's Emergency Immune Support contains 3.4mg of B6 from the B Vitamin group.
Green Tea Extract 
Green Tea Extract is often known for its weight loss properties with studies that show participants who take green tea extract burn more calories and lose more weight than those who don't.
There are other benefits with Green Tea Extract such as it increases thermogenesis and boosts metabolic rate.
Green tea is a natural source of caffeine and theanine which makes it popular for weight loss. It also contains catechins which prevent fat synthesis and increase fat oxidation. The polyphenols in green tea and caffeine together help increase the secretion of ADH1B, ADH1C, and ADH2 genes in the kidneys which lower blood levels of insulin and prevents sugar cravings.
Green Tea Extract also contains antioxidants that prevent oxidation damage to your cells. In a study on overweight women who drank green tea extract for 12 weeks, participants lost more weight than those who didn't drink it.
Green Tea Extract contains EGCG, a powerful antioxidant that will help with the detoxification of free radicals in your body. It also helps lower blood sugar levels which is helpful in preventing diabetes or weight gain.
Another benefit of Green Tea is it helps you lose belly fat. A study done on overweight people found that those who drank green tea for 12 weeks lost more weight from their abdominal region compared to those taking the placebo.
Green Tea contains caffeine which has been shown to increase metabolism by around 4 percent by boosting thermogenesis, the process of burning stored energy in the form of fat. It also gives you a feeling of fullness so you will consume less food which can help with weight loss.
There are many benefits with Green Tea Extract:
- Increases thermogenesis and boosts metabolism
- Helps reduce sugar cravings
- Increases fat oxidation and reduces fat synthesis
- Lowers blood sugar levels, especially for diabetics or those who are overweight
- Helps protect cells from the oxidative damage caused by free radicals
- Protects against belly fat loss (by reducing abdominal fat)
- Contains EGCG, a powerful antioxidant that detoxifies free radicals in your body and prevents oxidative stress on your cells. It also helps lower blood sugar levels which prevent the formation of diabetes. Green tea also contains caffeine which helps to stimulate metabolism.
The two compounds in green tea extract that supports weight loss are caffeine and catechins both shown to assist in weight loss by regulating hormones that enhance thermogenesis (our bodies ability to burn calories)
Not only does it have weight loss benefits but there are several other health benefits including;
- The high potency of antioxidants
- Helps regulate blood sugar levels
- Supports heart health
- Reduces mental decline
Nutarium's Oxy Burn contains green tea extract within its premium thermogenesis blend.
Weight Loss Supplements Side Effects
Nutraceuticals are supplements that are not designed to treat medical conditions, although they can help assist in losing weight.
The only ones regulated by the FDA are those sold as dietary supplements and sold over-the-counter. However, a study performed by a group of researchers led by Professor Ryan Bradley from the Langone Medical Center at New York University aimed to identify unknown side effects associated with weight loss supplements. The results were published in July 2016 and more than 10,000 people who had used weight loss products were surveyed about their experience over the past year. The results showed that the use of any weight loss product resulted in 92 percent of users reporting side effects such as headaches, dizziness, nausea, and vomiting. This research should be taken seriously as the study was conducted on users of weight loss supplements. The side effects reported were consistent with other studies so this may be an indication that the products are not suitable for their intended use.
Reported side effects reduced after, or during withdrawal of use. The most common side effects reported included headache, dizziness, nausea, and vomiting. Other common less serious side effects reported included diarrhea, constipation, heartburn, stomach pain, and back pain. Rare less serious side effects included muscle cramps or muscle twitching.
There are different kinds of supplement companies that offer weight loss supplements depending on how they are manufactured and where they are manufactured. We have broken the companies down into four categories based on the manufacturing location.
1. Supplement Companies With Headquarters in China
This is one of the most popular types of companies that offer weight loss supplements because China is a relatively cheap place to manufacture. They can use cheaper ingredients to ensure their products are sold at a lower cost while still being competitive by using other ingredients to help them perform better. This makes them attractive to consumers who are looking for low costs with higher potency products, also known as "bang for your buck". The most common problem with this type of company is they often do not test their products or they fail to do so for some reason such as they used ingredients that cause side effects such as headaches and dizziness.
2. Supplement Companies With Headquarters in the United States
These companies tend to sell their products in bulk by packaging them in bottles and boxes, making them very easy to buy. They usually have offices located in the United States which allows them to be more regulated. These companies are very careful about their manufacturing processes so it is unlikely that they use ingredients that cause side effects such as headaches and dizziness. These companies usually do not use cheaper ingredients and more expensive ingredients such as those shown to cause side effects listed above. Some of these companies also offer a money-back guarantee so if you experience any problems or unexpected results you can contact them and request a refund of your purchase price of the product.
3. Supplement Companies With Headquarters in Europe
These companies usually sell their products directly to consumers over the Internet. They are more careful about their manufacturing process by paying more attention to ensure they do not use cheaper ingredients that cause side effects such as headaches and dizziness. Some of these companies offer money-back guarantees so if you experience any problems or unexpected results you can contact them and request a refund of your purchase price of the product.
4. Supplement Companies With Headquarters in the United States but Manufacturing Base Overseas
These companies usually sell their supplements in bulk by packaging them into bottles and boxes, making them very easy to buy. They usually have offices located in the United States and some of them also have offices overseas which makes them more regulated. These companies usually use more expensive ingredients and less expensive ingredients such as those shown to cause side effects such as headaches and dizziness. Some of these companies can ensure that their products are not using cheaper ingredients that cause side effects such as headaches and dizziness by having their products tested for quality control before they are shipped to the customers.
There are several ways to lose weight and one of the most common ways is to change your diet and eat foods that contain calories. The change in diet can be done by switching to a healthier diet that is low in sugar and high in protein and fiber. You can also follow a meal plan such as “The Zone” created by Dr. Barry Sears, which focuses on balancing proteins, carbohydrates, and fats to minimize blood sugar swings and increase fat burning. Another method of losing weight is to make your body work harder during exercises such as running or doing resistance exercises such as weight lifting or sit-ups for a longer time without risking injury or muscle failure. These two methods help increase your metabolism by increasing the body's temperature using the calories you intake from eating food.
It is also possible to lose weight by reducing the amount of intake of certain nutrients that are not essential for the body. This can be accomplished by reducing your intake of carbohydrates, which can reduce your appetite and produce ketones using fat instead of carbohydrates. Two other nutrients you can reduce your intake of are alcohol and alcohol sugar. Alcohol has high-calorie content which adds to your daily calorie intake while alcohol sugars react with proteins in the stomach to produce sugar which increases your daily calorie intake. Another nutrient you can reduce is fat because it contains cholesterol, saturated fats, and omega 6 fats which are not needed in the body to maintain healthy functions.
