Weight loss is a common goal for many people, but it can be challenging to achieve and maintain. There are many factors that influence weight loss, such as diet, exercise, genetics, metabolism, hormones, and lifestyle. However, some people may also consider taking dietary supplements to enhance their weight loss efforts. But what are dietary supplements, and what role do they play in weight loss?

Definition of Dietary Supplements

According to the Food and Drug Administration (FDA), dietary supplements are products that contain one or more ingredients, such as vitamins, minerals, herbs, amino acids, or other substances, that are intended to supplement the diet. Dietary supplements can come in various forms, such as tablets, capsules, powders, liquids, or bars. They are not intended to treat, diagnose, cure, or prevent any disease, but they may have some health benefits or effects.

Role of Supplements in Human Body

Dietary supplements can have different roles in the human body, depending on the type and amount of the ingredients. Some supplements may provide essential nutrients that are lacking or insufficient in the diet, such as vitamin D, calcium, iron, or omega-3 fatty acids. Some supplements may enhance the function of certain organs or systems, such as the immune system, the digestive system, the nervous system, or the cardiovascular system. Some supplements may also modulate the metabolism, the hormones, the inflammation, or the oxidation in the body, which may affect the energy balance, the appetite, the fat storage, or the fat burning.

Diet, Exercise, and Supplements: The 60-30-10 Rule

While dietary supplements may have some benefits or effects on weight loss, they are not magic pills that can melt away the fat. The most important factors for weight loss are still diet and exercise, which account for about 60% and 30% of the weight loss results, respectively. Supplements can only contribute to about 10% of the weight loss results, and only if they are used in conjunction with a healthy diet and exercise regimen.

Therefore, the best way to use supplements for weight loss is to follow the 60-30-10 rule: focus 60% of your efforts on eating a balanced, calorie-controlled diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats; focus 30% of your efforts on doing regular physical activity that includes both aerobic and resistance exercises; and focus 10% of your efforts on choosing and using supplements that are safe, effective, and suitable for your needs and goals.

Types of Supplements for Weight Loss

There are many types of supplements that claim to help with weight loss, but not all of them are equally safe, effective, or suitable for everyone. Therefore, it is important to consult your doctor before taking any supplements, especially if you have any medical conditions, allergies, or medications. You should also read the labels carefully and follow the directions and warnings on the products.

Here are some examples of supplements that may help with weight loss, depending on your individual situation:

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids that are found in fish, flaxseeds, walnuts, and some supplements. They have many health benefits, such as improving the heart, the brain, the eyes, the skin, and the joints. They may also help with weight loss by reducing the inflammation, improving the insulin sensitivity, and increasing the fat burning in the body.

Omega-3 fatty acids are safe for almost everyone, and I recommend them to all my coaching clients. The minimum dose is 1000 mg of EPA and DHA per day, which are the two most important types of omega-3 fatty acids. The maximum dose is 2000 mg or 2 g per day, as higher doses may increase the risk of bleeding or bruising. You should take omega-3 fatty acids once a day for 6 months, and then take a break for a month. You do not need to take omega-3 fatty acids on days when you are getting enough fish in your diet, such as salmon, tuna, or sardines. Any kind of fish is good, but you should avoid fish that are high in mercury, such as shark, swordfish, or king mackerel.

One of the best omega-3 fatty acid supplements that I recommend is Maxirich from Cipla, which is a reputable and trusted brand.

Whey Protein Supplements

Whey protein is a type of protein that is derived from milk, and it is one of the most popular and widely used supplements for weight loss. Whey protein can help with weight loss by providing high-quality protein that can support the muscle growth, the recovery, and the metabolism. Whey protein can also help with weight loss by suppressing the appetite, reducing the hunger, and increasing the satiety.

Whey protein supplements are not for everyone, though. Most of the obese people are protein deficient, and they can benefit from taking whey protein supplements to meet their daily protein requirements. However, some people may have allergies or intolerances to whey protein, or they may have kidney problems that prevent them from taking too much protein. Therefore, you should always check with your doctor before taking whey protein supplements, especially if you have been taking diabetes or blood pressure medications.

You can take whey protein supplements even if you are not going to the gym, as they will provide you with the protein needed for your body and that’s all. However, if you want to maximize the benefits of whey protein supplements, you should also do some resistance exercises, such as lifting weights, doing push-ups, or doing squats. This will help you build more muscle mass, which will increase your metabolic rate and burn more calories.

Whey protein supplements will not directly cause weight loss, though. They will only help you lose weight if you also eat a calorie-restricted diet that is balanced and nutritious. You should aim to get at least 0.8 g of protein per kg of body weight per day, which is the minimum recommended intake for adults. For example, if you weigh 80 kg, you should get at least 64 g of protein per day. One scoop of whey protein usually contains about 25 g of protein, so you can take one or two scoops per day, depending on your needs and goals.

You do not need to take 10 eggs or eat 300 g of chicken to get the needed protein, as that would be too much and unnecessary. You can get protein from other sources, such as beans, lentils, tofu, nuts, seeds, cheese, yogurt, or milk. You should also vary your protein sources, as different proteins have different amino acid profiles and benefits. I recommend this Whey protein that you can buy on Amazon.

Creatine Monohydrate

Creatine monohydrate is another type of supplement that is commonly used by athletes and bodybuilders, as it can enhance the performance, the strength, and the muscle mass. Creatine monohydrate works by increasing the amount of creatine phosphate in the muscles, which is a molecule that can provide energy for short and intense bursts of activity, such as lifting weights, sprinting, or jumping. Creatine monohydrate can also increase the water retention in the muscles, which can make them look bigger and fuller.

Creatine monohydrate is also not for everyone, though. It is mainly for people who do heavy and intense exercises, such as lifting at least 10 kg of weights, or doing high-intensity interval training (HIIT). If you do not do these kinds of exercises, you will not benefit much from creatine monohydrate, as it will not affect your endurance, your aerobic capacity, or your fat loss.

Creatine monohydrate can also affect your kidney function, as it can increase the amount of creatinine in your blood, which is a waste product that is filtered by the kidneys. Therefore, you should always do a kidney function blood test before and after taking creatine monohydrate, and you should monitor your kidney function twice every year. You should also drink plenty of water when taking creatine monohydrate, as it can cause dehydration, cramps, or bloating.

Creatine monohydrate can help with weight loss indirectly, by helping you do more exercise, more repetitions, and more intensity. This can increase your muscle mass, your metabolic rate, and your calorie expenditure. However, creatine monohydrate will not directly cause weight loss, as it will also increase your water weight, which may make you look heavier on the scale. Therefore, you should not rely on creatine monohydrate for weight loss, but rather use it as a tool to enhance your exercise performance and results.

Creatine monohydrate is not for those with decreased kidney or liver function, as it can worsen their condition and cause serious complications. You should also avoid taking creatine monohydrate if you are pregnant, breastfeeding, or under 18 years old, as there is not enough evidence on its safety and efficacy for these groups.

Fat Burners

Fat burners are a type of supplement that claim to boost the fat burning in the body, by increasing the metabolism, the thermogenesis, or the lipolysis. Fat burners usually contain stimulants, such as caffeine, guarana, green tea, or synephrine, which can increase the heart rate, the blood pressure, and the energy levels. Fat burners may also contain other ingredients, such as capsaicin. These ingredients might work to lose fat when taken alone. But, I couldn’t find any good quality scientific study proving that a combination of these ingredients can work wonders by melting fat deposits.

So, don’t waste your money on fat burners or any other herbal supplements that claim to be natural and safe!

Do you want to know what I think about multivitamins and Vitamin D supplements? Leave your comments below and I will respond!