Supplements with bitter orange can cause chest pain, anxiety, headache, muscle and bone pain, a faster heart rate, and higher blood pressure. Caffeine Caffeine is a stimulant that can make you more alert, give you a boost of energy, burn calories, and increase fat breakdown. Often added to weight-loss dietary supplements, caffeine is found naturally in tea, guarana, kola cola nut, yerba mate, and other herbs.
The labels of supplements that contain caffeine don't always list it, so you might not know if a supplement has caffeine. Weight-loss dietary supplements with caffeine might help you lose a little weight or gain less weight over time. But when you use caffeine regularly, you become tolerant of it. This tolerance might lessen any effect of caffeine on body weight over time. But it can make you feel nervous, jittery, and shaky. It can also affect your sleep. At higher doses, it can cause nausea, vomiting, rapid heartbeat, and seizures.
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Combining caffeine with other stimulant ingredients can increase caffeine's effects. Calcium Calcium is a mineral you need for healthy bones, muscles, nerves, blood vessels, and many of your body's functions. It's claimed to burn fat and decrease fat absorption. Calcium—either from food or in weight-loss dietary supplements—probably doesn't help you lose weight or prevent weight gain. Calcium is safe at the recommended amounts of 1, to 1, mg a day for adults. Too much calcium more than 2,—2, mg a day can cause constipation and decrease your body's absorption of iron and zinc.
Also, too much calcium from supplements but not foods might increase your risk of kidney stones. Capsaicin Capsaicin comes from chili peppers and makes them taste hot. It's claimed to help burn fat and calories and to help you feel full and eat less. Capsaicin hasn't been studied enough to know if it will help you lose weight.
Capsaicin is safe at up to 33 mg a day for 4 weeks or 4 mg a day for 12 weeks , but it can cause stomach pain, burning sensations, nausea, and bloating. Carnitine Your body makes carnitine, and it's also found in meat, fish, poultry, milk, and dairy products. In your cells, it helps break down fats. Carnitine supplements might help you lose a small amount of weight. Carnitine supplements seem to be safe at up to 2 g a day for 1 year or 4 g a day for 56 days.
They can cause nausea, vomiting, diarrhea, abdominal cramps, and a fishy body odor. Chitosan Chitosan comes from the shells of crabs, shrimp, and lobsters. It's claimed to bind fat in the digestive tract so that your body can't absorb it. Chitosan binds only a tiny amount of fat, not enough to help you lose much weight. Chitosan seems to be safe at up to 15 g a day for 6 months. But it can cause flatulence, bloating, mild nausea, constipation, indigestion, and heartburn.
If you're allergic to shellfish, you could have an allergic reaction to chitosan. Chromium Chromium is a mineral that you need to regulate your blood sugar levels. It's claimed to increase muscle mass and fat loss and decrease appetite and food intake. Chromium might help you lose a very small amount of weight and body fat.
Chromium in food and supplements is safe at recommended amounts, which range from 20 to 45 micrograms a day for adults. In larger amounts, chromium can cause watery stools, headache, weakness, nausea, vomiting, constipation, dizziness, and hives. Coleus forskohlii. Coleus forskohlii Coleus forskohlii is a plant that grows in India, Thailand, and other subtropical areas. Forskolin, made from the plant's roots, is claimed to help you lose weight by decreasing your appetite and increasing the breakdown of fat in your body. Forskolin hasn't been studied much. But so far, it doesn't seem to have any effect on body weight or appetite.
Forskolin seems to be safe at mg a day for 12 weeks , but it hasn't been well studied. It can cause frequent bowel movements and loose stools. Conjugated linoleic acid CLA. It's claimed to reduce your body fat.
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CLA may help you lose a very small amount of weight and body fat. CLA seems to be safe at up to 6 g a day for 1 year. It can cause an upset stomach, constipation, diarrhea, loose stools, and indigestion. Fucoxanthin Fucoxanthin comes from brown seaweed and other algae. It's claimed to help with weight loss by burning calories and decreasing fat. Fucoxanthin hasn't been studied enough to know if it will help you lose weight. Only one study in people included fucoxanthin the other studies were in animals. Fucoxanthin seems to be safe at 2. Garcinia cambogia. Garcinia cambogia Garcinia cambogia is a tree that grows throughout Asia, Africa, and the Polynesian islands.
Hydroxycitric acid in the fruit is claimed to decrease the number of new fat cells your body makes, suppress your appetite and thus reduce the amount of food you eat, and limit the amount of weight you gain. Garcinia cambogia has little to no effect on weight loss. Garcinia cambogia seems to be fairly safe. But it can cause headache, nausea, and symptoms in the upper respiratory tract, stomach, and intestines.
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Glucomannan Glucomannan is a soluble dietary fiber from the root of the konjac plant. It's claimed to absorb water in the gut to help you feel full. Glucomannan has little to no effect on weight loss.
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But it might help lower total cholesterol, LDL "bad" cholesterol, triglycerides, and blood sugar levels. Most forms of glucomannan seem to be safe at up to It can cause loose stools, flatulence, diarrhea, constipation, and abdominal discomfort. Green coffee bean extract. Green coffee bean extract Green coffee beans are unroasted coffee beans. Green coffee bean extract is claimed to decrease fat accumulation and help convert blood sugar into energy that your cells can use.
Green coffee bean extract might help you lose a small amount of weight. Green coffee bean extract seems to be safe at up to mg a day for 12 weeks. It might cause headache and urinary tract infections.
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Green coffee beans contain the stimulant caffeine, which can cause problems at high doses or when it's combined with other stimulants see the section on Caffeine. Green tea and green tea extract. Green tea and green tea extract Green tea also called Camellia sinensis is a common beverage all over the world. Green tea and green tea extract in some weight-loss supplements are claimed to reduce body weight by increasing the calories your body burns, breaking down fat cells, and decreasing fat absorption and the amount of new fat your body makes.
Green tea might help you lose a small amount of weight. Drinking green tea is safe, but taking green tea extract might not be. Green tea extract can cause constipation, abdominal discomfort, nausea, and increased blood pressure.
In some people, it has been linked to liver damage. Guar gum.
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Guar gum Guar gum is a soluble dietary fiber in some dietary supplements and food products. It's claimed to make you feel full, lower your appetite, and decrease the amount of food you eat. Guar gum seems to be safe at up to 30 g a day for 6 months when it is taken with enough fluid.
But it can cause abdominal pain, flatulence, diarrhea, nausea, and cramps.
Guarana see the section on Caffeine. Hoodia Hoodia is a plant from southern Africa, where it's used as an appetite suppressant. There hasn't been much research on hoodia, but it probably won't help you eat less or lose weight. Analyses showed that some "hoodia" supplements sold in the past contained very little hoodia or none at all.
It's not known whether this is true of hoodia supplements sold today.