Finding Good Weight Loss Supplements

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Buying weight loss supplements can be a little like the wild West. With so many supplements out there, how can you cut through the marketing hype to find an effective supplement that works for you?

Let’s go over the most important things you should do your research on before getting any supplement for weight loss.

Things to look for

Ingredients, not brand

A good way to research for weight loss supplements is to look for a particular ingredient, rather than a specific brand name.

The brand name doesn’t tell you too much, and is often just a reflection of how effective their marketing team was, rather than how effective the supplement is.

For example, if you find it hard to control your appetite, a soluble fiber supplement like inulin or glucomannan might be helpful to bulk out your stomach and reduce appetite.

So you might consider looking for inulin or glucomannan in any supplement that you research.

This would be more effective than just looking for a supplement that just describes itself as an appetite suppressant on a nice shiny label.

Supplement companies don’t need to actually back any of those claims with any evidence.

Proper doses

Equally as important as the ingredients, are the doses.

A supplement can provide a very helpful ingredient, but if the dose used is too small, it likely won’t be effective, or have the desired effect.

Finding the right dose can be tricky, and take some knowledge of what effective doses were used in research trials, but you can always do your own research by searching websites like PubMed.

Also be very cautious of proprietary blends. These are blends that sometimes have special names like “Fat burning blend” or “Detox mix” that will list the ingredients within the blend, but not the doses of each ingredient.

So they can list an effective ingredient, but only have trace amounts of it and you wouldn’t be able to tell since the dose isn’t listed.

Some supplements will even use these proprietary blends to hide very low doses within its ingredient lists.

Standardization

What is standardization? Basically, some supplements have an active compound within them that make them work.

Standardization lists how much of the active compound is in the supplement.

For example, green tea supplements are sometimes used for weight loss, one of its active compounds is EGCG. Having a green tea extract that’s standardized to 40% or 50% EGCG lets you know that they’ve at least bothered to make sure the green tea supplement they’re providing has some of that active compound.

A green tea supplement with no standardization won’t list how much EGCG is inside, and might just say “green tea extract 250 mg” in the ingredient list.

Without them standardizing it and listing it on the label, it’s possible you might be getting a green tea supplement with little to no active EGCG.

Natural Product Number

If you’re in Canada, another thing you can do is look for a Natural Product Number, also known as an NPN.

This number is found on legally sold supplements in Canada and is kind of like a certification that helps ensure that this supplement doesn’t contain any illegal ingredients or strange chemicals.

Finding a legitimate NPN on a supplement helps to ensure that this supplement follows certain Health Canada regulatory guidelines, and is likely safer to take than non-NPN supplements.

Unfortunately this is still not a guarantee that the supplement is effective whatsoever.

Supplements with NPNs mainly need to adhere to good manufacturing practices and basic labelling guidelines.

Supplement companies don’t really need to provide good evidence that their supplement is effective for their claimed use.

Recall or safety alerts

Health Canada maintains a website that contains product recalls or additional safety information. You can search for a particular supplement or natural health product from their database, to see if anything shows up.

If there has been a labelling issue, contamination, or some other problem with the supplement, Health Canada will usually issue either an Advisory or a Recall.

An advisory lets the public know about situations where the use of this supplement could pose a health risk.

An example might be missing safety information about pregnancy on the label.

If a product is recalled, it is considered a danger to human health or safety. This means it could cause injury, death or health issues as a result of its use.

An example might be undeclared ingredients or unsafe levels of contamination.

Things to avoid

Fake reviews

If you’re listening to personal reviews and testimonials online, from online forums, from your relatives, from social media influencers, you should really be taking any reviews you listen to with a grain of salt. This is a common problem for both positive and negative reviews.

At best, truthful reviews often talk about exceptional cases, and even in those cases, the probable cause of their massive weight loss or negative side effects, was not due to the supplement alone.

There are likely other circumstances that contributed to the benefits or problems seen with the supplement.

At worst, the reviews were paid to boost positive ratings, or falsified out of spite, with no good way to verify its authenticity.

While it can be a good idea to do your own research on a product you buy, weight loss supplements seem to have some of the worst reviews in terms of accuracy.

People seem to like to move towards one of two extremes, either it’s the next best thing since sliced bread, or it’s a scam and completely fake.

Finding an objective review of a weight loss supplement can be like finding a needle in a haystack.

Identifying faked or sponsored supplement reviews can be challenging, but here are some tips to help you evaluate their authenticity:

• Analyze the tone and language used: Pay attention to the language used in the reviews. Genuine reviews often have a more natural, varied tone, reflecting the individuality of different users. If you notice multiple reviews using identical or overly promotional language, it may indicate that they are fabricated or influenced by sponsorship.
• Look for specifics and personal experiences: Authentic reviews tend to provide specific details about the user’s experience with the supplement. They may discuss the specific effects, dosage, duration of use, and any notable improvements or side effects they experienced. Generic or vague reviews lacking personal experiences should raise caution.
• Consider the timing and frequency of reviews: If a supplement suddenly receives an influx of positive reviews within a short period, particularly around its launch or marketing campaigns, it could suggest that the reviews were solicited or manipulated. Genuine reviews tend to accumulate gradually over time.
• Check for reviewer credibility and history: Assess the credibility of the reviewers themselves. Look for indicators such as verified purchase labels, verified user accounts, or reviews from individuals with a history of providing honest feedback. Be cautious if most of the reviews are from newly created or anonymous accounts with limited activity.
• Evaluate review platforms and sources: Take into account the platform or website where the reviews are posted. Some platforms have stricter guidelines and verification processes, making it harder for fake or sponsored reviews to appear. Check for independent, reputable sources of reviews outside of the manufacturer’s website.
• Compare reviews across multiple sources: Look for consistency or discrepancies in reviews across different platforms or sources. If the reviews on the manufacturer’s website are overwhelmingly positive while other independent sources present a different picture, it could indicate biased or manipulated reviews.
• Consider the overall context and claims: Assess whether the reviews align with the supplement’s claims and realistic expectations. If the reviews excessively praise the product with exaggerated or unrealistic claims, it may indicate a biased or misleading representation.

Marketing hype

Marketing teams may employ various strategies to hype up supplements and create an impression of greater efficacy or benefits than they actually possess. Some common tactics include:

• Misrepresentation of scientific research: Marketers may selectively highlight positive findings from studies while downplaying or ignoring contradictory results. They might emphasize in vitro or animal studies that show promising mechanistic effects without emphasizing the lack of human studies or clinical evidence.
• Exaggerated claims and testimonials: Marketing teams may use bold and exaggerated statements to make their supplements seem more effective or transformative than they truly are. This can involve making sweeping claims about weight loss, muscle gain, or overall health improvements without substantial evidence to support them. Testimonials and before-and-after photos can be manipulated or cherry-picked to create a false sense of success.
• Emotional appeals: By appealing to people’s desires for quick fixes or ideal body images, marketers can create an emotional connection and generate excitement around their supplements. They may use persuasive language, such as “miracle” or “revolutionary,” to evoke strong emotions and influence consumer behavior.
• Celebrity endorsements and influencer marketing: Associating supplements with well-known celebrities or influencers can lend an air of credibility and trustworthiness. By leveraging the influence and popularity of these figures, marketers aim to persuade consumers that the product is effective and worth trying.
• Complex scientific jargon: Marketing teams may employ complex scientific terminology or technical language to give an impression of credibility and scientific validity. This can make the supplement appear more sophisticated and backed by scientific evidence, even if the actual evidence is limited or inconclusive.
• Limited-time offers and scarcity tactics: Creating a sense of urgency or scarcity, such as limited-time discounts or limited stock availability, can push consumers to make impulsive purchases. These tactics exploit the fear of missing out (FOMO) and create a perception of exclusivity, making the supplement seem more desirable.
• Packaging and branding: Attention-grabbing packaging, vibrant colors, and catchy slogans are used to make supplements visually appealing and memorable. Creative branding strategies can help the product stand out among competitors and enhance its perceived value.

It’s important for consumers to be critical and discerning when evaluating supplement marketing claims. Being aware of these strategies can help individuals make more informed decisions and rely on scientific evidence and professional advice when considering the use of supplements.

Proprietary blends

Proprietary blends in supplements refer to formulations where the specific amounts of individual ingredients are not disclosed, and instead, a single combined dosage is listed.

While proprietary blends may seem convenient or mysterious, they come with several problems that make it advisable to approach them with caution or even avoid them altogether. Here are some reasons why:

• Lack of transparency: The main issue with proprietary blends is the lack of transparency regarding ingredient quantities. Without knowing the precise amounts of each ingredient, it becomes difficult to assess their effectiveness or safety. This lack of transparency prevents consumers and healthcare professionals from making informed decisions about the product.
• Inadequate dosages: Proprietary blends can mask the fact that certain ingredients are included in insufficient quantities. Some supplements may include expensive or popular ingredients but use them in such small amounts that they have little to no impact on health or desired outcomes. Without clear information on dosages, it is challenging to determine if the blend contains adequate levels of the ingredients for meaningful effects.
• Potential for harmful ingredients: The use of proprietary blends can obscure the presence of potentially harmful or undisclosed ingredients. Without transparency, it is challenging to identify if the supplement contains any allergens, contaminants, or substances that may interact negatively with medications or pre-existing health conditions.
• Individual ingredient sensitivities: Proprietary blends do not allow individuals to assess their tolerance or sensitivity to specific ingredients. Without knowing the exact amounts, it is difficult to identify potential allergens or substances that may cause adverse reactions in certain individuals.
• Difficulty in assessing interactions and contraindications: Proprietary blends make it challenging to evaluate potential interactions between ingredients or determine if the supplement may be contraindicated for certain individuals. This lack of information increases the risk of unwanted side effects or complications, especially for those taking medications or with specific health conditions.

To make more informed choices, it is generally recommended to opt for supplements that provide full transparency in their ingredient lists, including precise amounts of each ingredient.

Example research

For example, let’s say you know you have issues with controlling appetite and tend to overeat at meals.

You look around and find a supplement that contains Garcinia Cambogia.

You research Garcinia and find out that it might help some people feel a little fuller after each meal.

You also find out that the active compound is called HCA, and you’ll need to take around 2 grams for it to be effective.

So you go back to the supplement and find that it provides only 250 mg of Garcinia Cambogia, and it isn’t even standardized to list any HCA.

You might therefore conclude that despite the supplement listing Garcinia Cambogia as an ingredient, this particular supplement might not be very effective for you.

Or you go back to the supplement and find that it provides 1.5 grams of Garcinia Cambogia, standardized to 50% HCA.

Then you might conclude it could be useful for you.

This is why it’s a good idea to avoid proprietary blends or mixes. If they’re hiding the actual dose from you, it’s much more difficult to determine whether it will be helpful for your weight loss.

Summary

At the end of the day, doing your own research on a weight loss supplement should go beyond just watching online TikTok reviews or skimming the product’s website for information.

You should do your own due diligence if you’re serious about finding out whether a weight loss supplement will be safe and useful for you.

Having a systematic way to evaluate supplements, as well as knowing your own weight loss needs, will go a long way in finding a supplement that is more likely to work well with you.

Learn more about

• 5 Things to Know Before Buying Weight Loss Supplements
• Weight loss supplements
• Supplement reviews
• Search licensed natural health products
• Recent health products recalls and alerts

See also

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  Green Tea for Weight Loss: 2023 Update
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• 
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