A natural appetite suppressant is a food, herb, nutrient, or supplement that helps curb hunger or increase the rate of metabolism.High-fiber foods, lean proteins, and certain vitamins and minerals are examples of natural appetite suppressants.
It’s important to discuss targeted diet changes and supplement use, even those touted as natural, with a healthcare provider, as many supplements either act as bulk-forming laxatives or come with warnings.
Moreover, many supplements marketed for weight loss (commonly known as diet pills) have been found to be contaminated with dangerous substances.In general, their use is not advisable.
No single supplement or food will be able to help you achieve your weight management goals. And hunger is your body telling you it’s ready for fuel. A healthy overall approach to weight management is the way to go. Work with aregistered dietitian or registered dietitian nutritionist (RD or RDN)to determine your unique nutrition and movement needs and goals. You can even look for RDs with an Obesity and Weight Management credential.This means they’ve had additional, extensive training and certification in this area.
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1. High-Fiber Foods
Fiber is a type of complex carbohydrate found commonly in plant-based foods that the human body cannot fully digest or absorb. It’s a vital part of a healthy diet and comes in two primary forms:
High-fiber foods include:
In general, adult women should consume 25 grams (g) of fiber a day, and adult men should consume 38 grams of fiber a day. Adults over the age of 50 don’t need as much fiber; 21 grams for women and 30 grams for men.
2. Fenugreek
Fenugreekis an herb with edible seeds that can be consumed in foods or used to make teas or supplements. A 2015 study showed that subjects with overweight who drank fenugreek tea felt more fullness and a decreased appetite, perhaps due to the fenugreek’s high fiber content. There was not, though, a difference in actual food intake.
Some studies have suggested that fenugreek can help reduce blood sugar and, in theory, help with weight management.
Although generally considered safe in the amounts found in foods, increased use and supplements should be used with caution. Side effects may include a harmful drop in blood sugar (with increased amounts) and gastric issues. Less commonly, it might cause dizziness, headaches, and liver toxicity.
Pregnant people should avoid fenugreek, as it has been linked to increase risks of birth defects. Studies have been inconclusive as to its effect on breastfeeding people and lactation, so as always consult with a medical provider about fenugreek use and safety.
3. Psyllium
While some studies state more evidence is needed to promote using psyllium for appetite suppression and weight loss, a 2023 review showed that it may be effective in facilitating weight loss in those with obesity or those with excess weight.
Psyllium is often used as a bulk-forming laxative (found in products like Metamucil) and is used to treat constipation with proper dosage.Therefore, common side effects of psyllium may includestomach discomfortandbloating.In general, using laxatives for the purpose of weight loss is not recommended, especially without the guidance of a medical provider.
Do not take psyllium if you haveappendicitis,intestinal blockage, or difficulty swallowing, and talk to a doctor about supplement use before taking it (especially if you are pregnant). If you have difficulty breathing or swallowing when taking psyllium, get medical help right away, as ingesting psyllium supplements without the proper amount of water can cause the fiber to swell.
Avoid taking the following medications within three hours of taking psyllium:
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
4. Glucomannan
Glucomannanis a soluble fiber found in roots, tubers, and many plant bulbs that can absorb up to 50 times its weight in water.It is suggested that glucomannan may help increase feelings of satiety and prolong gastric emptying.
Although some studies on people with obesity or those with excess weight have been promising, more research needs to be done to assess glucomannan’s effect on weight loss.
There is no set suggested dose of glucomannan, although it can be found in powder, capsule, and gummy form and is generally suggested at roughly 2 to 3 grams daily, taken with plenty of water to avoid any kind of blockage.
As with psyllium, glucomannan is a bulk-forming laxative and gastric side effects, like stomach discomfort, bloating, constipation, and diarrhea, are possible. There have been reports of esophageal obstruction when consumed in tablet form.Again, using laxatives for the purpose of weight loss is not recommended, especially without the guidance of a medical provider.
Some evidence suggests that psyllium and glucomannan (which are fiber supplements) have the following properties:Decreasescholesterol levelsDecreasesblood sugarlevelsDecreases absorption ofcarbohydratesDelays gastric emptyingPromotes a feeling of fullness
Some evidence suggests that psyllium and glucomannan (which are fiber supplements) have the following properties:
5. Agar
Agar also acts as a bulk-forming laxative and should also be taken with plenty of water to avoid bowel or esophageal obstruction. Research, though, is limited as to the effects of agar in general, but especially, as an appetite suppressant and people should consult with a medical provider before use, especially as side effects and interactions are also limited.
6. Lean Protein
Getting enough protein from your diet is essential to help build and maintain muscle mass.
Foods that are high in protein include:
The International Society of Sports Nutrition recommends that exercising individuals consume at least 1.4 to 2.0 g of protein per kilogram (kg) of body weight (g/kg) daily.Average adults need around 0.8 to 1.0 g/kg.
Consult your healthcare provider or registered dietitian to determine the appropriate protein intake if you have kidney or liver problems or if you are onParkinson’s medication.
7. Calcium and Vitamin D
Calciumandvitamin Dare believed to work together to help control appetite. Calcium may help increase the secretion of incretins, which are hormones that help reduce appetite.Vitamin D helps the body absorb calcium.
Calcium
Getting calcium from foods is generally better than getting it from supplements. Good food sources of calcium include the following:
The recommended daily amounts of calcium are as follows.
Consult your pharmacist about the appropriate timing of taking supplements with medication, as calcium can interfere with the absorption of certain antibiotics and thyroid medications.
Vitamin D
Vitamin D is present in a few foods, but you may find it easier to get from a supplement. Getting enough vitamin D is important, particularly during darker months or at higher latitudes or if you take certain medications that block the absorption of fat-soluble vitamins.
Foods that contain vitamin D include:
As a supplement, vitamin D is best absorbed when taken with a healthy fat.
The recommended daily amounts of vitamin Dare as follows.
8. Probiotics and Synbiotics
Probioticsare beneficial gut bacteria or yeast.Prebioticsare nondigestible fibers that support the growth of those microorganisms. Synbiotics refer to the combination of both probiotics and prebiotics.
Supplementation with synbiotics has been shown to increase the abundance of beneficial gut bacteria in people who are overweight or obese.
Inulin, a type of fiber extracted from chicory, is a prebiotic that has the following effects in people with type 2 diabetes:
However, the effects of inulin on weight and satiety in people who are overweight or have obesity but do not have diabetes are unclear.
The following dosages of probiotics and prebiotics have been used in clinical studies:
Some side effects of probiotics and prebiotics include the following:
Some probiotics have caused infections in people with a compromisedimmune system. Before taking probiotics, talk with your healthcare provider if you have a weakened immune system.
Probiotics and prebiotics are safe during and after pregnancy and lactation, although it is always best to discuss with a medical provider.
Antibiotics can decrease the effects of probiotics. As such, take probiotics at least two hours before or afterantibiotics.
9. Green Tea Extract
Green teacontainscatechin(a potent antioxidant),epigallocatechin-3-gallate(EGCG), andcaffeine.
The caffeine in green tea has been proposed to contribute to the following:
As green tea contains caffeine, it is advised that you limit your caffeine intake to no more than about 300 mg if you are pregnant or breastfeeding.
No side effects were reported in the studies.
Liver problems have been reported with using green tea extract in pill form. If you have liver disease, consult a healthcare provider before taking products with green tea extract.
Green tea and EGCG can affect the intestinal absorption of fats, and therefore the absorption and efficacy of certain medications, so always check with a medical professional before adding to your regimen.
10. Alpha Lipoic Acid (ALA)
ALAis an antioxidant fatty acid that helps the body make energy from sugars. Preliminary evidence suggests ALA can suppressed appetite, increase the breakdown of fat, reduce fat generation, and improve blood sugar metabolism in people with type 2 diabetes.
Some of the side effects of ALA are as follows:
ALA might interact with medications such as blood thinners and cancer, thyroid, and antidiabetic drugs. Precautions should be taken in the following instances:
11. Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid(CLA) is apolyunsaturated fatty acidfound in dairy products, beef, and lamb.It is also available in supplements. A review suggests CLA decreased the size of fat cells, blocked fat production, and changed the gut microbiota
While the effect of CLA on appetite is unclear, a review of a group of studies indicated that taking 3.4 g of CLA daily for 12 weeks in people over 44 years of age promoted weight and fat loss.
Overall, early evidence suggests that CLA could be used for treating obesity in addition to dietary modification.However, further research in humans is needed to confirm the results.
Most reported side effects were gastrointestinal, includingabdominal discomfort,bloating,loose stools, andindigestion.It is unclear how CLA interacts with prescription and nonprescription medications.
People should discuss use with a medical provider and caution should be taken in people with the following conditions or characteristics:
12. Tyrosine
Tyrosineis one of various amino acids found in whey protein. It has been shown to have the following effects.
However, outcomes from the study above are limited because it was conducted in only eight females with obesity and subjects were given whey proteins that contained various amino acids and not specifically tyrosine. Further studies with a larger sample size and a more diverse population are needed.
Caution should be taken if you take the following medications.
13. Bitter Orange (Citrus Aurantium)
Bitter orange(Citrus aurantium) contains a chemical compound called p-synephrine, which is known to suppress appetite (via slowed movement of food through the gastrointestinal tract) and increase energy expenditure and fat breakdown.
Despite its popular use as an over-the-counter weight loss product, the quality of evidence is low to support the use of bitter orange for appetite control and weight loss in humans.
Some studies have shown that bitter orange increased blood pressure and heart rate with long-term use (i.e., eight weeks), although conflicting evidence exists.Caution should be taken if you have high blood pressure, irregular heart rate, or other cardiovascular diseases.
The safety of bitter orange is unknown in the context of pregnancy or breastfeeding.
Is ephedra safe?
Ephedra is associated with the following reported side effects:
With the removal of ephedra from the market, bitter orange is commonly used as a substitute for ephedra due to the structural similarity between p-synephrine and ephedrine, the main component in the herb ephedra. Despite the similarity in structure, p-synephrine acts differently from ephedra.
Weight loss supplements can have side effects and interact with prescription drugs, over-the-counter drugs, and other dietary supplements. Additionally, some products might be adulterated or tainted with prescription-drug ingredients.
14. DHEA
DHEA vs. 7-Keto-DHEA
DHEA (dehydroepiandrosterone)and 7-keto-DHEA are related but different. A limited number of studies suggests that7-keto-DHEA, a form of DHEA, decreased body fat in people who are overweight or obese. The mechanism behind the weight loss effect of 7-keto DHEA is due to its thermogenic effect, resulting in increased energy expenditure and increased metabolic rate.
One clinical study suggestedDHEAfavorably impacted body composition.An older study suggested the DHEA therapy showed a decrease in fat in elderly people, although further research is still needed.
Another study used 100 mg per day ofDHEA.Dosages may range between 25 mg and 100 mg per day. Using DHEA at high doses (i.e., doses higher than 50 to 100 mg per day) or for an extended period can increase the risk of severe side effects, including cancer.
Caution should especially be taken in the following situations:
Some supplements that interact with DHEA include, but aren’t limited to,garlic,ginger,ginkgo,panax ginseng(all of which increases bleeding risk), andlicorice(which increases levels of DHEA).
Other Tips for Suppressing Appetite
A sustainable approach to weight management and overall health involves the following:
Summary
There are no miracle dietary supplements that help with weight loss.
Getting enough fiber and protein is a natural way to suppress your appetite. Some vitamins and minerals such as calcium and vitamin D may also help. There is limited evidence that supplements like green tea extract and probiotics can work to suppress your appetite and use of many supplements, although touted as natural, should be discussed with a healthcare provider.
A sustainable approach to weight management best involves a balanced diet and getting regular exercise that you enjoy.
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