Dietary supplements for weight loss – which ones to choose?

Dietary supplements can play an important role in the weight loss process, helping the body combat energy deficits. Among them are essential substances that are crucial for maintaining health and proper functioning of the body, as well as additional substances that can translate into improved well-being and increased energy levels.

1. Nutrients
2. Omega-3 and vitamin D3
3. Additives

Nutrients

Protein supplements

Protein supplements, such as those based on whey, egg, casein or plant protein, are a valuable addition to a weight-loss diet, especially in cases of increased physical activity. Protein is essential for muscle building and regeneration, and also contributes to a feeling of satiety, which can help control appetite and avoid excessive calorie intake.

Requirements

For people who combine weight loss with strength training, the requirement may exceed 2 g of protein per kilogram of body weight. This is a significant amount of protein for an average diet, so appropriate supplements can help improve both the composition and palatability of meals, as they come in a variety of sweet flavours.

Omega-3 and vitamin D3

Omega-3 fatty acids, primarily EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), are inseparable from vitamin D, primarily D3 (cholecalciferol), in nature. Both compounds are mainly found in fish, which means that they are often not consumed in the quantities required by the body.

Vitamin D3 affects hormone balance and supports metabolic processes and tissue protection. Vitamin D3 deficiencies can lead to low mood and weak bones, which often results in less physical activity and greater susceptibility to injury. It is best to adjust your intake based on the results of a blood test.

Omega-3 fatty acids have the ability to modulate inflammatory processes in the body, which may indirectly contribute to fat reduction. In addition, omega-3s can have a beneficial effect on blood lipid profiles and support heart and brain health. It is recommended to consume more than 250 mg of EPA and 250 mg of DHA per day, which is easiest to achieve through supplementation.

Diet basics for weight loss

Additives

Extracts

Among supplements, green tea stands out as a natural ingredient that can support weight loss through several mechanisms. Rich in antioxidants, especially epigallocatechin gallate (EGCG), it can stimulate certain signals in the body that are associated with the use of fats for energy.

Cayenne pepper, which is as common as tea in so-called ‘fat burners’, contains capsaicin. This is a compound that is responsible for its pungent taste and weight loss properties. Capsaicin can raise body temperature to a certain extent. Although this effect is not drastic, it can contribute to gradual weight loss when combined with other healthy habits. What is more, the effect of capsaicin on the walls of the digestive tract can suppress appetite to a certain extent.

Another valuable extract comes from one of the citrus fruits. Bitter orange is a source of synephrine, a compound that can stimulate the nervous system and promote weight loss. Its stimulating effect may resemble noradrenaline and adrenaline, neurohormones that stimulate energy reserves in times of danger, indirectly affecting, for example, fat metabolism in the body.

Bioactive compounds

L-carnitine is an amino acid derivative that occurs naturally in animal organisms. It plays a key role in energy metabolism, particularly in the transport of fatty acids from broken-down fat to the mitochondria, which are cell structures resembling power plants, where they are burned and converted into energy. L-carnitine supplementation may influence the control of inflammation and indicators related to metabolic health.

Caffeine, a widely known and used fatigue-relieving substance, is found in many dietary supplements and weight loss products. It works by restarting the nervous system, increasing concentration, motivation, endurance and readiness for physical activity. It can be particularly important in the process of weight reduction, as the strength for training and daily functioning may diminish over time.

Source:

Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.

Hall KD, Farooqi IS, Friedman JM, Klein S, Loos RJF, Mangelsdorf DJ, O'Rahilly S, Ravussin E, Redman LM, Ryan DH, Speakman JR, Tobias DK. The energy balance model of obesity: beyond calories in, calories out. Am J Clin Nutr. 2022 May 1;115(5):1243-1254. doi: 10.1093/ajcn/nqac031. PMID: 35134825; PMCID: PMC9071483.