When you want to drop some weight, it's tempting to look for help anywhere you can. If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn't a lot of science to back up the claims, and some have health risks. Talk with your doctor first before you try any.
The FDA regulates dietary supplements, but it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements don't have to show their products are safe or effective before they sell them.
This is a sugar that comes from the hard outer layers of lobsters, crabs, and shrimp. Enthusiasts say it can block fats and cholesterol from getting absorbed by your body.
Does it help you lose weight? Natural Medicines, an independent group that analyzes research on supplements, says there isn't enough reliable evidence to rate it. The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss.
There are claims that chromium supplements can:
- Lower your appetite
- Help you burn more calories
- Cut your body fat
- Boost your muscle mass
But a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren't any significant benefits. Natural Medicines says that chromium is "possibly ineffective" for weight loss.
At less than 35 micrograms a day, chromium supplements are typically safe for adults. Higher doses can cause: