Energy & Weight-Loss Supplements

Supplements are popular among those seeking to lose weight or increase energy levels. Product labels and advertisements promise quick and often guaranteed results with little more effort than it takes to consume the supplement. The problem? Most of the supplements sold in the energy and weight loss categories fail to live up to their advertised promise. A few are downright dangerous. A review of some of the most popular supplements reveals which ones might help and which ones should be avoided.

Energy Supplements

• Almost every energy supplement on the market contains caffeine, a potent stimulant found in coffee, tea and soft drinks. Caffeine provides almost instant energy, can improve short-term mental focus and helps prevent tired and sluggish feelings. Popular energy supplements in the stimulant category include guarana, kola nut, capsaicin, bitter orange and yerba mate. People who take this type of supplement usually experience a boost in energy levels but the advantage is minimal at best.

  Some energy supplements work by boosting energy metabolism. These include coenzyme 10; vitamins B6 and B12, thiamine, niacin and folic acid; and the amino acids carnitine, creatine, phenylalanine and tyrosine. These supplements provide the most benefit for people who do not consume enough vitamins and amino acids in their diet. The benefit derived by taking the supplements is minor compared to the benefit of eating a healthful and well-balanced diet on a daily basis.

  Before relying on supplements, try boosting your energy naturally. Natural ways to boost energy include getting at least 7 to 8 hours of sleep a night, increasing daily exercise levels, taking mini power naps during the day and eating foods that are high in nutrients and low in fat and processed sugar.

Weight-Loss Supplements

• Staff at the Mayo Clinic tested several popular weight-loss supplements and reported the following adverse side effects: Bitter orange may cause the same type of health problems as ephedra, a supplement banned because of health risks. Known health problems associated with ephedra include sleeplessness, heart attacks, high blood pressure, irregular heartbeat, strokes, seizures and death. The fat blockers chitosan and guar gum may cause a variety of digestive and/or gastrointestinal problems. Despite manufacturers' claims, the staff found that both chitosan and chromium are "unlikely to cause weight loss."

  Conjugated linoleic acid (CLA) and green-tea extract can cause gastrointestinal and digestive upsets, although they may decrease body fat. There is some evidence to suggest that green tea may help increase metabolism and decrease appetite. The staff reported that CLA may help increase muscle and reduce fat. There were no adverse side effects reported for Hoodia although the Mayo Clinic staff noted there is no evidence to support claims concerning its effectiveness.

  Alli, another weight-loss supplement, has been approved by the Food and Drug Administration (FDA). Alli works by reducing the amount of fat that is absorbed by the intestines. Literature about Alli states that it is meant to work in conjunction with exercise and a low-calorie diet. Alli can cause digestive upset if the user consumes a large amount of fat.