12 Over-The-Counter Appetite Suppressants Reviewed

countless supplements on the market claim to offer a flying way to drop excess weight. appetite suppressants are types of supplements that work by reducing appetite, thereby decreasing food consumption and promoting weight loss.

While certain types of appetite suppressants can only be prescribed by a sophisticate, many are available over the anticipate. here ’ s a review of 12 nonprescription appetite suppressants, their effectiveness and guard.

1. Conjugated Linoleic Acid (CLA)

share on Pinterest Conjugated Linoleic Acid ( CLA ) is a type of polyunsaturated fatty acid naturally found in foods like dairy and beef. It ’ s besides sold in condense form as a weight passing addendum. How it works: CLA has been shown to affect appetite-regulating genes and hormones. It may besides boost the phone number of calories burned at rest, increase list body mass and provoke fat loss ( 1 ). Effectiveness: While CLA reduces appetite and intake in animal studies, it has not been shown to reduce appetite in humans ( 2 ). A 12-week survey in 62 people demonstrated that 3.9 grams of CLA per day had no consequence on appetite, body composition or the count of calories burned ( 3 ). Though CLA supplements have been shown to promote fatten loss in some studies, its impact on weight unit loss is little. For example, a inspection of 15 studies found that fleshy individuals who supplemented with CLA for at least six months only lost an average of 1.5 pounds ( 0.7 kilogram ) more than people in the control group ( 4 ). Side effects: Taking CLA may result in unpleasant slope effects, such as diarrhea and gasoline. Supplementing long term may even cause serious complications, such as liver price and increase inflammation ( 5, 6 )

Summary CLA is
a dietary supplement branded as an appetite reducer. however, homo studies
have shown that CLA has fiddling impact on appetite and system of weights loss .

2. Bitter Orange (Synephrine)

Bitter orange is a type of orange that contains synephrine, a compound that may be effective in reducing appetite. Synephrine is structurally similar to the once-popular weight loss drug ephedrine, which has been banned from use in dietary supplements since 2004 due to unplayful side effects ( 7 ). Bitter orange supplements are marketed to promote weight passing by reducing appetite and are available over the counter. How it works: Bitter orange is believed to encourage weight loss by increasing your basal metabolic rate — or calories burned at rest — therein stimulating fat breakdown and suppressing appetite ( 8 ). Effectiveness: Though research has shown that synephrine increases the numbers of calories burned, its effect on weight loss is inconclusive ( 9 ). Because bitter orange is frequently combined with early compounds — such as caffeine — in burden loss supplements, it ’ south unmanageable to interpret its potency. A review of 23 studies found that 20–35 magnesium of synephrine per sidereal day increased metabolic pace and had a meek shock on weight loss. however, some of the studies resulted in no burden loss or even weight acquire after discussion with synephrine ( 10 ). Side effects: Reported side effects of synephrine include increase affection rate, elevated blood coerce and anxiety. however, it ’ s not even understand whether synephrine alone or combined with other stimulants causes these symptoms ( 11 ) .

Summary Bitter
orange contains a compound called synephrine that may boost metamorphosis and
encourage weight loss. however, research shows mix results .

3. Garcinia Cambogia

Garcinia cambogia diet pills are one of the most popular slant loss supplements on the market. Made with an educe derived from the skin of the Garcinia gummi-gutta fruit, garcinia cambogia pills are used to suppress appetite and promote weight loss. How it works: Garcinia cambogia press out contains hydroxycitric acid ( HCA ), which may reduce appetite by increasing serotonin levels in your brain and reducing the metamorphosis of carbohydrates ( 12 ). Effectiveness: A review of 12 studies found that participants who supplemented with garcinia cambogia containing 1,000–2,800 magnesium of HCA per day for 2–12 weeks lost an average of 1.94 pounds ( 0.88 kilogram ) more than those who consumed placebo pills ( 13 ). Another study in 28 people demonstrated that garcinia cambogia was more effective at reducing appetite, increasing fullness and decreasing hunger than a placebo ( 14 ). however, other studies have shown that garcinia cambogia has fiddling to no effect on appetite or weight loss ( 15 ). Side effects: Though by and large considered condom, consuming garcinia cambogia may lead to side effects in some people, such as headaches, diarrhea, nausea, excitability and even liver failure in extreme cases ( 16 ) .

Summary Some
inquiry shows that garcinia cambogia suppresses appetite and promotes weight
loss .

4. Glucomannan

Glucomannan is a type of soluble roughage derived from the edible roots of the konjac plant. Because it can absorb up to 50 times its weight in urine, it ’ randomness used as a weight personnel casualty accessory to increase fullness and reduce appetite ( 17 ). How it works: Glucomannan is understood to encourage system of weights loss by reducing appetite, increasing feelings of fullness, slowing digestion and blocking the concentration of adipose tissue and protein ( 18 ). Effectiveness: Studies on glucomannan ’ s impingement on weight loss have provided discrepant findings. A review of six studies found that 1.24–3.99 grams of glucomannan per day for up to 12 weeks resulted in short-run burden personnel casualty of up to 6.6 pounds ( 3 kilogram ). however, researchers concluded that the results were not statistically significant and that larger and longer-term studies are needed ( 19 ). Side effects: Glucomannan may cause side effects such as constipation, diarrhea, nausea and abdominal discomfort ( 20 ) .

Summary Glucomannan
is a type of soluble fiber that may promote short-run weight loss. however,
results from studies are inconclusive .

5. Hoodia Gordonii

Hoodia gordonii is a type of lush implant traditionally used by autochthonal people in southerly Africa as an appetite suppressant. Extracts from Hoodia gordonii are used in dietary supplements that claim to reduce appetite and boost weight loss. How it works: Though the mechanism by which Hoodia gordonii suppresses starve is nameless, some scientists link it to a colonial called P57, or glycoside, which may impact your cardinal anxious system and decrease appetite ( 21 ). Effectiveness: There is little evidence to support the consumption of Hoodia gordonii to promote weight loss, and few human studies have examined the plant. A 15-day study in 49 corpulence women found that 2.2 grams of Hoodia gordonii per day taken one hour before meals had no effect on body weight or calorie intake compared to a placebo ( 22 ). Side effects: Hoodia gordonii may lead to headaches, nausea, increase heart rate, high lineage press and impair liver function ( 23 ) .

Summary Currently,
no tell supports the use of Hoodia gordonii for system of weights loss or
reduced appetite .

6. Green Coffee Bean Extract

green chocolate bean extract is a meaning derived from the crude seeds of the chocolate plant and is popularly used as a weight loss accessory. How it works: Green coffee bean beans contain high levels of chlorogenic acerb, which may inhibit fat collection. The infusion besides contains caffeine, which decreases appetite ( 24 ). Effectiveness: A late report in people with metabolic syndrome showed that those taking 400 milligram of green coffee bean extract per day experienced a meaning decrease in shank circumference and appetite compared to a placebo group ( 25 ). An analysis of three studies found that corpulence participants who took either 180 or 200 mg per day of green chocolate educe for up to 12 weeks experienced an average weight unit personnel casualty of 6 pounds ( 2.47 kilogram ) more than those taking placebos ( 26 ). Side effects: Though k coffee bean extract is by and large well tolerated, it may cause headaches and increase heart rate in some people .

Summary Several
research studies have demonstrated that park coffee bean extract may reduce
appetite and promote weight loss .

7. Guarana

The guarana plant has been used for hundreds of years for diverse purposes, including appetite suppression ( 27 ). How it works: Guarana contains more caffeine than any early plant in the world. Caffeine stimulates your nervous system and has been shown to decrease appetite and boost metabolism ( 28 ). Effectiveness: Insufficient evidence exists to support the use of guarana to suppress appetite and promote burden loss. however, test-tube and animal studies show that guarana extract may boost metamorphosis and limit fat cellular telephone production by suppressing sealed genes ( 29 ). Side effects: Because guarana is gamey in caffeine, it may cause insomnia, headaches, nervousness and increase heart rate and anxiety, specially when taken in high doses ( 30 ) .

Summary Guarana — which is specially eminent in caffeine
— may boost metabolism, but more research is needed to determine whether it
suppresses appetite or promotes weight loss .

8. Acacia Fiber

Acacia fiber, besides known as chewing gum arabic, is a type of indigestible fiber promoted as a think of of suppressing appetite and promoting comprehensiveness. How it works: Acacia fiber slows digestion, suppresses appetite, increases fullness and inhibits glucose assimilation in your gut, which can all help manage burden ( 31 ). Effectiveness: One six-week learn in 120 women found that those taking 30 grams of acacia character per day lost significantly more body fatten than those on a placebo ( 32 ). similarly, a study in 92 people with diabetes showed that 30 grams of acacia fiber day by day for three months significantly reduced belly fat ( 33 ). Side effects: Potential side effects of consuming acacia fiber include accelerator, bloating and diarrhea .

Summary Acacia
character may encourage weight passing by increasing feelings of comprehensiveness and
suppressing appetite .

9. Saffron Extract

Saffron distill is a kernel derived from the stigma — or the female character of flowers where pollen is collected — of the saffron bloom. How it works: Saffron press out is believed to contain several substances that may increase feelings of fullness by boosting temper. Effectiveness: One study in 60 fleshy women demonstrated that those taking 176 magnesium of saffron press out per day experienced a significant reduction in snacking and lost more weight than women on a placebo pill ( 34 ). Though these results are promising, larger and longer-term studies must be carried out to understand saffron ’ south function in appetite reduction and weight passing. Side effects: Saffron infusion is generally well tolerated but may cause dizziness, tire, dry talk, anxiety, nausea and headache in some people ( 35 ) .

Summary Some
evidence supports the function of saffron extract as a way to reduce hunger and lose
weight .

10. Guar Gum

Guar gingiva is a type of roughage derived from the indian bunch bean, or Cyamopsis tetragonoloba. How it works: Guar mumble acts as a bulge agentive role in your gut. It suppresses appetite by slowing digestion and increasing feelings of fullness ( 36 ). Effectiveness: One survey found that consuming 2 grams of guar gum per day resulted in meaning reductions in starve and decreased between-meal nosh by 20 % ( 37 ). other studies demonstrate similar results, indicating that guar mumble may be effective in reducing cravings and overall calorie intake ( 38 ). however, guar gum has not been prove as an effective tool for weight loss ( 39 ). Side effects: Guar chewing gum may cause adverse english effects, such as abdominal discomfort, diarrhea, cramping, natural gas and bloat ( 40 ) .

Summary Guar
glue is a type of fiber that may be effective in reducing snacking between meals
and decreasing overall calorie consumption .

11. Forskolin

Forskolin is a compound extracted from the Coleus forskohlii plant. How it works: Forskolin is purported to aid weight passing by reducing appetite, enhancing metabolism and increasing the breakdown of fatty in your soundbox ( 41 ). Effectiveness: Human studies researching the effect of forskolin on weight passing and appetite suppression in humans are limited. however, several studies demonstrate that doses of up to 500 magnesium of forskolin per day failed to reduce appetite, decrease food inhalation or encourage weight unit personnel casualty in fleshy individuals ( 42, 43 ). Side effects: Little is known about the electric potential side effects of Coleus forskohlii, though one discipline reported diarrhea and increased intestine movements ( 44 ) .

Summary Forskolin
seems to have little impact on appetite or weight unit loss. however, inquiry on
this supplement is ongoing .

12. Chromium Picolinate

chromium is a normally use mineral for blood carbohydrate control, hunger decrease and decreased cravings. How it works: Chromium picolinate is a highly absorbable human body of chromium that helps reduce appetite and cravings by impacting neurotransmitters involved in regulating climate and eating behavior ( 45 ). Effectiveness: A inspection of 11 studies in 866 fleshy or corpulent people found that supplementing daily with 137–1,000 mcg of chromium for 8–26 weeks led to reductions in consistency weight by 1.1 pounds ( 0.5 kilogram ) and body fatness by 0.46 % ( 46 ). Side effects: Potential english effects related to chromium picolinate include loosen stools, dizziness, dizziness, headaches and hives ( 47 ) .

Summary Some
research has shown that chromium picolinate may be effective in reducing
appetite and encouraging weight loss .

The Bottom Line

many supplements on the market claim to suppress appetite and boost weight loss. however, very few of the dietary supplements listed above have sufficient evidence to suggest effectiveness in reducing appetite.

While certain supplements — such as acacia fiber, guar gingiva and chromium picolinate — have been faithfully shown to decrease appetite, they may cause adverse side effects, such as headaches, diarrhea and abdominal discomfort. There are many more effective, evidence-based ways to control appetite, reduce snacking and lose weight without relying on dietary supplements. Cutting out processed foods, reducing your overall calorie consumption and increasing your natural process levels are tried-and-true methods that will put you on the path to weight passing .

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