Evidence-Based Review of Popular Supplements & Functional Foods Used in Weight Loss

Have you ever wondered about some of the over-the-counter products that a friend is using, or that you've seen advertised on social media?

Let's look at some things to take into consideration when trying to decide if these items might be helpful, and then look at some of the more popular substances out there.

The Rise of Functional Foods & Supplements

In an era where health and wellness are at the forefront of many people's minds, weight-loss supplements and functional foods have gained considerable attention.

With a plethora of products on the market, it can be challenging to discern which ones are effective and safe. This review aims to provide an evidence-based overview of popular supplements and functional foods used in weight loss, offering you a clearer path to making informed decisions.

Criteria for Evaluating Supplements & Functional Foods

Before diving into specific products, it's crucial to understand the criteria for evaluating their efficacy and safety:

• Ingredients: The quality and quantity of the active ingredients used.
• Safety: The potential side effects and interactions with other medications.
• Regulatory Approval: Whether the product is approved or certified by health authorities.

This review will examine the scientific evidence of key ingredients found in supplements and functional foods, along with any safety issues or concerns. 

Popular Supplements

Green Tea Extract

• Scientific Evidence: Green tea extract is rich in antioxidants, particularly catechins, which have been shown to boost metabolism and increase fat burning. A meta-analysis published in the International Journal of Obesity concluded that green tea extract can lead to modest weight loss.
• Safety: Generally considered safe, but high doses can cause liver toxicity in some individuals.

Garcinia Cambogia

• Scientific Evidence: This tropical fruit extract contains hydroxycitric acid (HCA), which is believed to inhibit fat production and suppress appetite. However, studies on its effectiveness are mixed. A review in the Journal of Obesity found only a small but statistically significant reduction in weight.
• Safety: Potential side effects include digestive issues, headaches and dizziness.

Conjugated Linoleic Acid (CLA)

• Scientific Evidence: CLA is a type of fatty acid found in meat and dairy that claims to reduce body fat. A study in the American Journal of Clinical Nutrition noted that CLA resulted in a modest reduction in fat mass, but the long-term effects are still unclear.
• Safety: May cause digestive issues and insulin resistance with prolonged use.

Glucomannan

• Scientific Evidence: This dietary fiber, derived from the root of the konjac plant, expands in your stomach to promote a feeling of fullness, thereby reducing food intake. Research published in the Journal of the American College of Nutrition supports its efficacy for weight loss.
• Safety: Can cause bloating, gas and soft stools.

Functional Foods

Chia Seeds

• Scientific Evidence: Rich in fiber and omega-3 fatty acids, chia seeds can help increase satiety and reduce calorie intake. A study in the European Journal of Clinical Nutrition indicated that chia seeds could reduce appetite and promote weight loss.
• Safety: Safe for most people, but consuming too much can lead to digestive issues.

Apple Cider Vinegar

• Scientific Evidence: Apple cider vinegar is touted for its ability to reduce appetite and promote fat burning. A study in Bioscience, Biotechnology, and Biochemistry found that participants who consumed vinegar lost more weight than those who did not.
• Safety: Can cause digestive discomfort and erode tooth enamel if consumed in excess.

Quinoa

• Scientific Evidence: Quinoa is a high-protein, high-fiber grain that can help control hunger and support weight loss. According to research in the journal Food Science and Nutrition, quinoa can improve satiety and aid in weight management.
• Safety: Generally safe, though some people may experience digestive discomfort.

While many supplements and functional foods are marketed with bold claims of aiding in weight loss, it is essential to approach these products with a critical eye. Evidence-based research suggests that while some products can be effective, their impact is often modest and should be complemented with a balanced diet and regular exercise.

Always consult health care professionals before introducing new supplements or functional foods into your regimen to ensure they are safe and appropriate for your individual health needs.

Published on: March 18, 2025