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Safest Diet Supplements

Every dieter wanting to shed a few pounds knows that looking for help in a bottle of diet pills is a hit or miss situation. What you might not know, however, is that some diet supplements are deadly and can cause serious health complications. It seems no other diet pill ingredient has caused more furor than Ephedra, which was implicated in numerous deaths before it was banned. One of the deaths was Steve Bechler, the prospective pitcher for the Baltimore Orioles who died of heat stroke at age 23. Not to be completely discouraged, there are safe diet pills on the market--it is just a matter of distinguishing them from the rest. Among the safest weight-loss supplements are pinolenic acid, green tea, glucomannan, conjugated linoleic acid (CLA) and 5-HTP.

  1. Pinolenic acid

    • Found in Korean and Siberian pine nuts, pinolenic acid is a fatty acid that has been found to have an effect on the appetite, according to numerous studies. One such study can be found in the online journal Lipids in Health and Disease, Vol. 7, March 2008, where 18 women were given 3 grams of Korean pine-nut oil or a placebo with breakfast. They were asked to rate hunger and feelings of satiety afterward, and researchers also analyzed the levels of hormones found in each woman's blood stream. The study concluded that Korean pine-nut oil reduced hunger by 36 percent and raised levels of cholecystokinin (CCK) in the blood by 60 percent. CCK is a hormone that acts as an appetite suppressant and stimulates the digestion of proteins and fats.

    Green Tea

    • Green tea contains ingredients that seem to work synergistically to promote weight loss. The first is caffeine, a long-used and much-abused component in the vast majority of weight loss pills. Although tea generally has less caffeine when compared with a cup of coffee, green tea still packs a good amount, with an average of 20 milligrams per cup. What makes green tea different is the presence of two compounds: theanine and epigallocatechin gallate (EGCG). Theanine is an amino acid that promotes relaxation and elevates your mood while reducing stress and anxiety. It helps to naturally balance the effects of caffeine so that you feel less anxious and jittery while still giving you the full benefits of caffeine. EGCG is a potent antioxidant that is often credited for the true weight-loss power of green tea. In the Journal of Medicinal Food, Vol. 9, January 2007, a study of green tea extract offered a possible explanation for why it works well for weight loss. Researchers found that "green tea extract intake is associated with increased weight loss due to diet-induced thermogenesis, which is generally attributed to the catechin epigallocatechin gallate."

    Glucomannan

    • Fiber has long been touted as one of the safest weight-loss supplements. It has numerous health benefits, but for weight loss, it works by combining with water in the stomach to form a gel-like substance that slows digestion and helps you feel full. One of fiber's best attributes is that it has no calories because our bodies lack the necessary enzyme to break it down. A popular fiber used as a weight-loss supplement is glucomannan, which comes from the konjac root. It is used in Japanese, Korean and Chinese cultures as a food additive and thickener, and is pounded into flour to make noodles. Clinical studies show that glucomannan reduces cholesterol, aids the digestive system and treats constipation. One particular study showed an average weight loss of 5.5 pounds in eight weeks. Published by the International Journal of Obesity, Vol. 8, 1984, the study tested 20 overweight men, giving them 1 gram of glucomannan per day and instructing them not to change either diet or exercise habits. The study concluded that glucomannan significantly reduced cholesterol and helped the subjects lose weight, all without any adverse effects.

    Conjugated Linoleic Acid (CLA)

    • Conjugated Linoleic Acid or CLA is another fatty acid that is a known anti-carcinogen and antioxidant. As a weight-loss supplement, it has been shown to reduce abdominal fat and body fat mass. However, many researchers say that more studies need to be done to truly understand the effects of CLA on the body. Although generally deemed safe to use for weight-loss supplementation, researchers warn that CLA might cause insulin resistance and is not recommended for anyone at risk of developing diabetes.

    5-HTP

    • 5-HTP, or 5-Hydroxytryptophan, is an amino acid that is necessary in the manufacturing of serotonin. Serotonin is a chemical that has several functions, but for the considerations of weight loss, it regulates mood and appetite. Studies have linked low serotonin levels with food cravings, depression, insomnia and headaches. The theory is that 5-HTP increases the brain's production of serotonin and so is a viable treatment for obesity. Researchers agree that more studies need to be done to verify this conclusion, but there have been no adverse effects reported in the supplementation of 5-HTP. The only possible risk is through overdose, which can occur if combined with other MAO inhibitors or SSRIs, which are antidepressant drugs. If you are currently on any medication, talk to your physician before taking any diet supplement.

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