EVERYBODY and their best friend has been talking about what to supplement their diet with to achieve everything from good sleep to weight loss. Step into a health food store or the supplement aisle at the pharmacy and you’re sure to be overwhelmed. Even worse, browse social media and you’re sure to be confused about what exactly to take.

Nutritionist Keisha Black said supplementation is quite OK, and even beneficial, once cleared by your doctor.

“Don’t just take supplements for taking them sake, or because you see someone else claiming to benefit from them,” she warned.

As far as weight loss goes, she said what’s important is ensuring that you have a calorie deficit and are exercising. And, she said, you can also include some supplements, which naturally aid in weight loss.

These include:

Green tea extract

Green tea contains antioxidants that have been shown to boost metabolism and increase fat oxidation. Some studies suggest that green tea extract can aid in weight loss when combined with a calorie-controlled diet and regular exercise. However, the effects may vary from person to person.

Conjugated linoleic acid (CLA)

CLA is a type of fatty acid found naturally in meat and dairy products. It’s believed to reduce body fat by increasing the breakdown of fat in fat cells and inhibiting the activity of enzymes involved in fat storage. Some research suggests that CLA supplementation may lead to modest weight loss, particularly in combination with exercise. However, results have been inconsistent, and long-term effects are still unclear. It’s essential to choose a high-quality CLA supplement and consult a health-care professional before use.

Hydroxycitric acid (HCA)

HCA is believed to inhibit fat production and suppress the appetite. It works by blocking an enzyme called citrate lyase, which the body uses to make fat. Some studies have shown that HCA supplementation can lead to modest weight loss, but results are mixed, and more research is needed to confirm its effectiveness.

Protein powder

Protein is essential for building and maintaining lean muscle mass, which can help increase metabolism and promote fat loss. Protein powders, such as whey, casein, and plant-based options like pea or soy protein, are convenient ways to boost protein intake and support weight loss goals.

Fibre supplements

Fibre aids in digestion, promotes satiety, and helps regulate blood sugar levels, all of which can contribute to weight loss. Taking a fibre supplement, such as psyllium husk or glucomannan, may help control appetite and reduce calorie intake.

Omega-3 fatty acids

Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids have been shown to reduce inflammation, improve heart health, and potentially aid in weight loss by increasing feelings of fullness and enhancing fat burning.

Probiotics

Probiotics are beneficial bacteria that support gut health and may influence body weight regulation. Some research suggests that certain strains of probiotics could help reduce body fat and prevent weight gain, although more studies are needed to confirm these effects.

Apple cider vinegar

Apple cider vinegar is believed to have various health benefits, including aiding in weight loss. It may help regulate blood sugar levels, promote feelings of fullness, and increase fat burning. However, evidence supporting its effectiveness for weight loss is limited, and it’s essential to use it in moderation to avoid potential side effects like tooth enamel erosion.

Green coffee bean extract

Green coffee beans are unroasted coffee beans that contain chlorogenic acid, believed to have antioxidant and metabolism-boosting properties. Some studies suggest that green coffee bean extract may help reduce body weight and fat mass, although results are mixed and more research is needed.

Caffeine

Caffeine is a natural stimulant found in coffee, tea, and various supplements. It can increase metabolism and promote fat burning by enhancing the release of neurotransmitters like adrenaline, which mobilises fatty acids from fat tissues. Additionally, caffeine may suppress appetite and increase energy expenditure.

“While caffeine supplementation may aid in weight loss, it’s essential to consume it in moderation and be mindful of potential side effects such as jitteriness, insomnia, and increased heart rate,“ Black said. “Overall, while these supplements may offer some benefits for weight loss, they are not a substitute for a healthy diet and regular exercise. It’s essential to approach them with caution, use them as part of a comprehensive weight loss plan, and consult your doctor before starting any new supplement regimen.”