Supplements are sometimes marketed to consumers as quick and effortless ways to lose weight. Generally, there is no sustainable, quick, and easy weight loss method. Making gradual improvements to the quality of your diet, safe reductions in calorie intake, and setting realistic goals to increase physical activity is what works. While taking a supplement that seems to promise rapid weight loss is tempting, the reality is- it may do more harm than good.
With that said, this month we are going to talk about supplements marketed towards weight loss. We are going to cover the difference between a weight loss supplement and a weight loss medication and why you should be wary of the claims some supplement labels make. Finally, we are going to discuss the potential risks of these products and what to try instead.
Remember, you have a group of trained nutrition professionals on your team. If you feel curious about a supplement that is making claims that seem too good to be true- it probably is! But your health coach can help you to assess the product to be sure. We can help you navigate the industry built around weight loss, help you find factual information, and support your journey towards a weight that is healthy and sustainable for you!
A supplement vs. a medication
Supplements are regulated as food by the FDA, meaning the process of bringing them to market is different. A medication (whether prescribed or over the counter) is required to meet rigorous safety standards through clinical trials. A supplement is not. In fact, supplement manufacturers are not required to prove safety or efficacy before going to market but may be recalled if safety becomes a concern.
But the label says . . .
Supplement manufacturers are not required by law to prove the truth of claims made on their product labels. So, a label may claim that a supplement reduces absorption of macronutrients, suppresses appetite, or increases metabolism. That does not mean it is true or safe. There may also be surprise ingredients in your supplement bottle. Contamination and inaccurate ingredient lists will eventually lead to a product being recalled, but this happens after the product has been on the market.
The risks of weight loss supplements
Aside from being ineffective and costly, weight loss supplements may be dangerous. Supplements may cause unspecified side effects or may interfere with prescription medications. In general, let your doctor know if you are taking any supplements. At best, you are paying for something that will likely not support your weight loss journey. At worst, you may be paying for something that can harm you.
What to do?
The only proven method of weight loss is consuming fewer calories than you need to fuel your body. In general, making gradual and sustainable lifestyle changes will get you to a weight that is healthy for you. If you feel like you may need more help, there are weight loss medications that have been proven safe and effective, though you will not find them on a market shelf. Talk to your doctor about your options.
References
Brown, L., & Churchill, S. (2014, May). Dietary Weight-Loss Supplements — What the Labels Don’t Tell You. Www.todaysdietitian.com. https://www.todaysdietitian.com/newarchives/060114p44.shtml Fda. (2019).
FDA 101: Dietary Supplements. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
Office of Dietary Supplements – Dietary Supplements for Weight Loss. (2017). Nih.gov. https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/
Weight Control. (n.d.). NCCIH. Retrieved June 17, 2022, from https://www.nccih.nih.gov/health/weight-control?nav=gov
